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Tuesday, July 2nd, 2013 - Rest Day
Posted: 02 July 2013 10:41 AM   [ Ignore ]   [ # 16 ]
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warm up: walk 200m, run 1 mile, stretch

5 rounds of:
10 Pull ups (jumping)
10 air squats
10 push ups

5 rounds of:
10 pull ups (jumping)
7 dips
15 squats on bosu ball

3 rounds of:
12 Body Rows
12 step ups (per leg), 24” box
20 sit ups on incline bench

3 rounds of:
12 bench press, 25# dbs
30 sec plank with glute raises, 15 per leg
15 bicep curls, 30# barbell
15 standing oblique crunch, 10# DB

Run 2 miles

Abs, 2 rounds of:
20 pilates roll ups
20 leg raise/hip raise
30 sec side plank, yoga star
30 sec side plank, yoga star (other side)
30 sec headstand w/ alternating leg drops, 15 per leg

stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 02 July 2013 12:14 PM   [ Ignore ]   [ # 17 ]
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This are my substitutions for Saturday’s WOD.  Had to change due to friend’s garage gym being locked and weather conditions.
Did this in my backyard.  It was 102 with 19% humidity and lots of sand blowing around.

300 running in place high knees (150, 50, 40, 60)
75 KB swings - 35 pounds (35, 25, 15)
100 SDHP with 35 pound KB (25, 25, 25, 25)
40 Wall ball shots (15, 15, 10)
260 Single unders (110, 90, 50)
30 Pull-ups (5, 5, 8, 7, 5, 5)

38:22 No complains on time.  Just glad to get it done. The heat was a big factor.

$O - 15 shoulder dislocates, light swimming to cool off

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 02 July 2013 12:19 PM   [ Ignore ]   [ # 18 ]
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Got to play with my new bumpers today! Used it as a skill and C&J max day

Burgener warmup

Squat snatch
35 x 10
55 x 5
85 x 5

Power snatch
55 x 5
85 x 5
105 x 3
115 x 3
125 x 1
135 x 1

OHS
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 (PR)

Front squat
135 x 10

Power clean & jerk 1RM
135-155-165-175-185(PR)-195(PR)

20 burpees for time
0:43

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 02 July 2013 12:53 PM   [ Ignore ]   [ # 19 ]
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I was SUPPOSED to do the following:

3 Rounds for time:
  Run 1 kilometer (.6214/mile)
  10 push-ups
  100 squats

I changed it up because I didn’t feel like doing so many squats AND running, but then I ended up NOT running like I had planned!  Here’s what I did do:

Round 1
  Run 1 kilometer - running 2 minutes, walking 1 minute until I reached .6214/mile
  10 “girl” push-ups - I usually do “girl” push-ups since I AM a girl!
  5 “boy” push-ups - I can actually do these now - YAY!
  50 squats - super deep, great form!

Round 2
  Run 1 kilometer - ran 2 minutes, stopped and put on an 8# weighted vest, then walked - upping my incline by 1 every minute until I reached 5, then decreasing every minute until I came back down to 2 - continued walking until I reached .6214/mile
  10 “girl” push-ups
  5 “boy” push-ups
  50 squats

Round 3
  Run 1 kilometer - ran 1 minute with weighted vest, then walked increasing incline by 1 every minute until I reached 6, then decreased every minute until I reached 2, ran 1 minute with the weighted vest on, continued to walk until I reached .6214/mile
  10 “girl” push-ups
  5 “boy” push-ups
  50 squats

Time - 56:01

Disappointed that I didn’t force myself to run, but am glad I challenged myself with the weighted vest and inclines.  Very proud I can do “boy” push-ups - so that’s a plus!!  My shirt got super wet, so it was definitely a good workout!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 02 July 2013 01:21 PM   [ Ignore ]   [ # 20 ]
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30 muscle ups for time

8:37

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 02 July 2013 03:22 PM   [ Ignore ]   [ # 21 ]
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10K - 44’44 @ 7’13 pace

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 02 July 2013 03:56 PM   [ Ignore ]   [ # 22 ]
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Pull-ups on previous WOD post were ring pull-ups.  I also used the foam roller afterwards.  More importantly, I should have written “These” instead of “This”.  Now I can sleep tonight!

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 02 July 2013 04:40 PM   [ Ignore ]   [ # 23 ]
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130701 Behind the neck Jerk

45
55
65
75
85
90
95#

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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: 02 July 2013 05:01 PM   [ Ignore ]   [ # 24 ]
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No Coast WOD (modified for hotel equipment)

20:00
1-mile run
Then,
AMRAP
5 Burpee-G2O, 50# DBs
10 DB Thruster, 50# DBs
15 DB Site, 20# DB

Result: 3 rounds + 11 reps

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 02 July 2013 05:25 PM   [ Ignore ]   [ # 25 ]
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Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Snatch 65,65,95,95
105/3,115/2,(125/1)3

Clean & Jerk
135/2, (150/1)4

Front Squat (165/3)4

Shoulder Press 96/6,105/6,115/6,125/6

Cash-out:
Abs x100 (mixed GHD, frog sit-ups, leg raises)
2:00 Cobra Pose

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 02 July 2013 05:32 PM   [ Ignore ]   [ # 26 ]
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WU
500m row, DROMs, sit-ups to straddle

Deadlift
120x10, 180x5, 200x5, 220x5
21-15-9 @ 170 pounds

WOD

AMRAP 8
4 Thrusters 135/95
6 Pullups

Scaled
4 Thrusters 135 105
6 Pullups (Gravitron, kipping)


Results
8 rounds + 4 pull ups

Thrusters unbroken. Pull ups broken as 4+2, except the first round

$O
200m treadmill walk
350m row
3x10 shoulder shrugs 55 pound DB
15min stretching

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M/47/5’10”/160

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Posted: 02 July 2013 05:39 PM   [ Ignore ]   [ # 27 ]
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130701
Behind the neck Jerk 1-1-1-1-1-1-1

115,125,135,135,135,145,145

The jerk wasn’t so hard, it was bringing the weight back down safely was my concern. Happy with results.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 02 July 2013 06:06 PM   [ Ignore ]   [ # 28 ]
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am
6 rds
200 m
3 snatches at 115
3 second pause in receiving position

Snatch grip high pulls
5 x 165 x 3

pm
Front squat
5/3/5
2 x 135

1/3/1
3 x 155 x 3

With Dr. JDG
2 Power cleans
10 Toes to bar
add 5 pounds, hammer every fault you can find
10 rds
135-180

5 x
20 GHD sit ups
5 GHR

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 02 July 2013 06:08 PM   [ Ignore ]   [ # 29 ]
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dannyrod - 02 July 2013 12:19 PM

Got to play with my new bumpers today! Used it as a skill and C&J max day

Burgener warmup

Squat snatch
35 x 10
55 x 5
85 x 5

Power snatch
55 x 5
85 x 5
105 x 3
115 x 3
125 x 1
135 x 1

OHS
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 (PR)

Front squat
135 x 10

Power clean & jerk 1RM
135-155-165-175-185(PR)-195(PR)

20 burpees for time
0:43

congrats on the PR’s just need to make
Some time to play with my bumpers!

Getting any sleep these days ?

wink

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 02 July 2013 06:17 PM   [ Ignore ]   [ # 30 ]
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warm-up
MOBs

CFSB ME Work 2013 Cycle4 week5
SDL
[7@135;5,3@185;4@235;2@255 warm-up]
Attempt 3x10reps@275; got 777
Then some tension work @185
Debrief:
SDL- Not too pleased.  Will range-find next week to see limits of a proper set-up.

WOD (with GD)
2 power cleans
10 t2b
Increase PC weight by 5# each round, start @135.
I go - you go format.

Completed 10 rounds, cleans through 180.
Now another lift to un-suck at…

$-out
4x
3 GHR
20 GHD sit-ups

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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