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Tuesday, July 2nd, 2013 - Rest Day
Posted: 02 July 2013 06:58 PM   [ Ignore ]   [ # 31 ]
Top Dawg
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Hi Guys,

12:00 mobility
M - glute, adductors, quads, triceps
D - triceps, shoulders, quads ankles

BuyIN;
30’s arms and legs
Bergner x3

Workout all in kilos

rack jerk 80%x2x4 - NO PRESS OUTS!
w/u 5@20, 3@25, 2@35-41
sets 4x2@80%=47 - Margaret
46 Darla

snatch balance 80%x2x4
w/u 5@20, 3@30, 2@35
sets 4x2@39-Margaret
37 Darla

clean 85%x1x6
w/u 5@15, 3@35, 2@40, 2@45
sets 6x1@50 - Margaret
45 - Darla

front squat to a 1rm
w/u 5@20
singles 40-50-55-60-65-70 - Margaret
singles 30-40-55-60PR - Darla

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 02 July 2013 07:21 PM   [ Ignore ]   [ # 32 ]
Terrier
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Behind the neck Jerk 1-1-1-1-1-1-1

45-47.5-50-52.5-55-57.5-60 KG

No previous PR

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Mens sana in corpore sano

M/30/70KG

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Posted: 02 July 2013 08:25 PM   [ Ignore ]   [ # 33 ]
Top Dawg
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PRJA07 - 02 July 2013 06:08 PM
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

Ha! Thanks man. Between shift work and the baby, a few hours here and there! =l

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 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 08:36 PM   [ Ignore ]   [ # 34 ]
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July 02, 2013

Warm up:
Run 1.0 mi 7:52min

WOD - Pack Lite
21 - 15 - 9
135 lb dead lift (21, 15, 9)
65 lb overhead squat (15-6, 12-3, 9)

Missed a few days b/c of work. It’s a poor excuse but the reality of shift work.
Today felt good. Tried the Pack weight of 185 lb for dead lift. Made 3 reps. A new PR!!!

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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 02 July 2013 08:40 PM   [ Ignore ]   [ # 35 ]
Top Dawg
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A.M.:  3 mile run - (24-ish)

P.M.:
Back squat: 10-1-10-1-10-1
135-165-155-185-175-205

For time:  50-35-20
Wall ball
Pull up
200 m run between rds

20:21

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Posted: 02 July 2013 08:46 PM   [ Ignore ]   [ # 36 ]
Boxer
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Traveling. Unplanned rest day.

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

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Posted: 03 July 2013 02:36 AM   [ Ignore ]   [ # 37 ]
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WOD burpees and DUs

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders (Subed for 50 single unders)

9 Full rounds.

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 03 July 2013 05:19 AM   [ Ignore ]   [ # 38 ]
Boxer
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20130702 Tue
Rest day

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 03 July 2013 08:21 AM   [ Ignore ]   [ # 39 ]
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Hotel workout:

Five rounds for time:

400m run
20 push ups
15 kettlebell swings, 44 lbs
10 toes to bar

Time: 21:30

Making due with what was available - good workout.

Tried to finish with some squats.  They diden’t have a free oly bar but they had a Smith machine so did some squats in that.  Something about the movement didn’t agree with me and I hurt my back pretty good.

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M 52/5’10”/180

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Posted: 03 July 2013 01:21 PM   [ Ignore ]   [ # 40 ]
Stray Dawg
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Joined  2012-01-17

Tuesday
15-12-9
185# Deadlift
95# OHS

Went with the heavier weight but lower reps…basically by default once I started and realized that 21-15-9 just wasn’t going to happen if I wanted to keep decent form.
Took about 15min looking at the wall clock, didn’t have my timer with me yesterday.  Just getting back into this stuff and I’m definitely pretty sore today from the last 2 workouts.


Monday
Bike 3k meters
50 Kettlebell swings, 40# DB
100 SDHP empty bar
40 thrusters, empty bar
Run 800 meters
30 Lat Pulldowns (pull-up bar at the gym was being used, plus it SUCKS for CF pullups)

Had to use some subs that I’d rather not have…but you gotta make due with what you got.  Definitely got a good burn in…

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M/34/6’3”/260
Born on date: 1/16/2012, re-born: June 2013 after ~9months out of gym

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Posted: 03 July 2013 01:50 PM   [ Ignore ]   [ # 41 ]
Top Dawg
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loon - 03 July 2013 08:21 AM

Hotel workout:

Five rounds for time:

400m run
20 push ups
15 kettlebell swings, 44 lbs
10 toes to bar

Time: 21:30

Making due with what was available - good workout.

Tried to finish with some squats.  They diden’t have a free oly bar but they had a Smith machine so did some squats in that.  Something about the movement didn’t agree with me and I hurt my back pretty good.


These should carry a warning they are horrible for squatting!!!!!!!
Hope it heals up quickly

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 03 July 2013 05:31 PM   [ Ignore ]   [ # 42 ]
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Completed Monday 130701 5:00 am start.

Wu: 3 rounds of: Sam stretch, 15 PVC OHS, 15 abmat sit-ups, 15 goodmornings w/45# bar, 12 pull-ups, 12 dips.

WOD: Pack - light
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat - sub 65 pounds
Time = 13:48

Deadlifts broken 11-10 / 5-5-5 / 5-4
Ohs broken 6-5-5-5 / 5-5-5 / 9 (sprint to finish)
Tougher than I thought it would be. I did waste time between movements to change weights on my one weight bar. I need to get another cheap one for deadlifts. 
Good strength workout.

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M/44/6’2”/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: 03 July 2013 06:07 PM   [ Ignore ]   [ # 43 ]
Mutt
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David J H - 03 July 2013 05:31 PM

Completed Monday 130701 5:00 am start.

Wu: 3 rounds of: Sam stretch, 15 PVC OHS, 15 abmat sit-ups, 15 goodmornings w/45# bar, 12 pull-ups, 12 dips.

WOD: Pack - light
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat - sub 65 pounds
Time = 13:48

Deadlifts broken 11-10 / 5-5-5 / 5-4
Ohs broken 6-5-5-5 / 5-5-5 / 9 (sprint to finish)
Tougher than I thought it would be. I did waste time between movements to change weights on my one weight bar. I need to get another cheap one for deadlifts. 
Good strength workout.

Trust me , don’t buy a cheap deadlift bar. I bought one from dunhams and it bent relatively easy while deadlifting, especially if you go heavy. Over 300 or so they start to bend

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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