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Saturday, June 29th, 2013 - Bike, KB SWings, Row, Wall ball, Run, Pull-ups
Posted: 29 June 2013 02:00 PM   [ Ignore ]   [ # 16 ]
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Cycle & Run easy steady - Recovery

Beautiful sunny (and cold) morning in Christchurch. Woke up and a perfect way to start the day - beautiful! grin

15.15min EZ cycle @ ave 110BPM (max 115bpm) (~ 5.5km ~ 14MPH)

Quick change of clothes and shoes…

15.33min Steady run @ ave 128BPM (max 132bpm) (2.46km ~ 10min mile)

Breakfast (super yum!), shower and mobility

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 29 June 2013 02:16 PM   [ Ignore ]   [ # 17 ]
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130626

Bruck - RIP

Pack
Four rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps
95 pound Jerk, 15 reps

23:07

All reps slow, but unbroken.

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M/48/5’ 11”/220#

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Posted: 29 June 2013 02:43 PM   [ Ignore ]   [ # 18 ]
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Wednesday 130626

“Bruck”

Pack:
Four rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps
95 pound Jerk, 15 reps

23:26

Runs were on a dreadmill. Back squats were broken into sets of 5, all rounds.  Jerks were unbroken first round, then 8,7.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 29 June 2013 03:26 PM   [ Ignore ]   [ # 19 ]
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Push-ups x10-60 m sprint- dips x10-60 m sprint
Push-ups x9- 60 m sprint- dips x9- 60 m sprint
Push-ups x8- 60 m sprint- dips x 8- 60 m sprint
.....all the way down to 1
=14:24

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Posted: 29 June 2013 04:29 PM   [ Ignore ]   [ # 20 ]
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130626
Bruck


Puppies
Three rounds for time of:
Run 400 meters
35-45 pound Back squat, 10 reps -45#
15-25 pound Jerk, 10 reps - 25#

22:19

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 29 June 2013 06:26 PM   [ Ignore ]   [ # 21 ]
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Saturday 130629 12:45 pm start.
It was 114 degrees outside at this time, 107 degrees in the garage after running the swamp cooler and fans a while.
I should have gotten up at 5 am to do this but I needed the sleep, I’ve been exhausted the past few days. Busy at work and 110 plus temps last few days.

WU: 3 rounds of: Samson stretch, 15 ohs w/pvc pipe, 15 abmat sit ups, 15 goodmornings w/45# bar, 12 pull ups, 12 dips.

WOD:  I was wanting to do “Bruck” today but had to modify it - canceled the runs due to excessive heat and lack of treadmill.

Started with:
1:00 minute jump rope singles
3 rounds of:
15 Back Squats 135 pounds
15 Push Jerks 95 pounds.

Time = 22:21
This was harder than it should have been, the heat was the biggest limiting factor, I was trying to jump rope and was breathing so hard after a minute I decided not to do more (I had originally thought of jumping rope in place of runs for all rounds).
Back squats broken all rounds 5-5-5
Push jerks broken all rounds 5-5-5
Lots of time resting between sets to sip ice water and regain breathing. 
I’m just not conditioned to this level of effort in this heat.  It was a tough effort, it was brutal enough. 
RIP Bruck

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 29 June 2013 07:16 PM   [ Ignore ]   [ # 22 ]
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CFSB
Front Squat. Week 2
3x 71.5kg / 158lb.

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Bike 3000 meters
50 Kettlebell swings, 1.5 pood
Row 1000 meters
40 Wall ball shots, 20 pound ball
Run 800 meters
30 Pull-ups
20:22

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M 29 178cm 80kg

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Posted: 29 June 2013 07:34 PM   [ Ignore ]   [ # 23 ]
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Complete as many rounds as possible in 12 minutes of:
10 Burpees
55 single-unders

8 rounds + 10 burpees

Did this one OUTSIDE with 112 degrees temperature.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 June 2013 04:50 AM   [ Ignore ]   [ # 24 ]
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Puppies
Bike 1500 meters, rowed
35 Kettlebell swings, 15-20 pounds, 12kg
Row 800 meters, rowed
20 Wall ball shots, 10 - 12 pounds, 12# DBs
Run 600 meters, rowed
15 Pull-ups(Beginner or assisted okay), kipped
22:44

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43/M/5’8”/160# (180# in early 2012)

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Posted: 30 June 2013 06:55 AM   [ Ignore ]   [ # 25 ]
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Pack
Bike 3000 meters
50 Kettlebell swings, 1.5 pood… sub’d 45lbs
Row 1000 meters
40 Wall ball shots, 20 pound ball… air ball, I’ve got nothing to bounce it off of without breaking something
Run 800 meters
30 Pull-ups… kipped

22:56. This was a fun one. Like a little triathlon.

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M/34/5’ 10”/182#

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Posted: 30 June 2013 09:21 AM   [ Ignore ]   [ # 26 ]
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Packish
Run 800 meters
50 Kettlebell swings, 1.5 pood
Row 1000 meters
40 Wall ball shots, 20 pound ball
Run 800 meters
30 Pull-ups

31:47

Had to sub run for biking.

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M/33/5’11”/245#

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Posted: 30 June 2013 11:29 AM   [ Ignore ]   [ # 27 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips, 1 pull up (2 - 3rd round))

WOD - 130621
Packish
21-15-9-3 rep rounds of:
Handstand push-ups or progressions (pike position - feet on 30 inch box)
pull-ups (assisted with green band)

Then 1:00 tuck sit hold

15:04

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 30 June 2013 03:20 PM   [ Ignore ]   [ # 28 ]
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Pack Modified:
Bike 3000 meters (subed 1500 m run)
50 Kettlebell swings, 1 pood
Row 1000 meters (subed 100 SDHP)
40 Wall ball shots, 15 pound ball
Run 800 meters
30 Pull-ups

Time 23:20

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Posted: 30 June 2013 09:21 PM   [ Ignore ]   [ # 29 ]
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Snatch Balance
3-3-2-2-2-1-1-1-1-1
45-45-45-45-45-55-55-55-55-55

Getting back into it. Worked on form.

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Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

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Posted: 01 July 2013 07:40 AM   [ Ignore ]   [ # 30 ]
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EMOM 10: 3 x 135 front squat

3 rft:
15 thrusters (75)
20 pushups

8:00

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