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Wednesday, July 3rd, 2013 - CTB pull-ups, Box jump, GHD
Posted: 03 July 2013 05:17 PM   [ Ignore ]   [ # 31 ]
Big Dawg
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Wednesday 130703 5:00 am start

Wu: 3 rounds of: Sam stretch, 15 ohs w/PVC pipe, 12 push-ups, 15 goodmornings w/45# bar, 12 dips.

WOD   Pack

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up
Box jump, 24 inch box
Sit-up
Time = 11:57

$0: a few ring pull-ups from L-sit position. Arms were tired.

Good metcon workout. Felt like I kept a good pace the whole time.

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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: 03 July 2013 05:52 PM   [ Ignore ]   [ # 32 ]
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BS + 30/30 WB AKBS DU’s

w/u skip + LB mobility scalenes, subclavicular and glutes > 5pu C2B strict - 10 PU - 10 AKBS@20kg - 10 WB@ 7kg

BS
5xbar, 4x40,3x50,2x60,1x70 then

2 sets, 5 reps @ 77.5kg with 5min rest

Metcon - 30/30 5 rounds of

WB   @ 7kg
AKBS @ 20kg
DU’s 35,35,35,40,35 (total 180reps DU)

15reps of WB and KBS each round.

Effort levels for each round were> 67-72-78-78-80% and final HR (10s count) 174BPM

C/D put equipment back + roll at home.

Both elements of WOD felt good - enjoying the 30/30 WOD a lot - teaches good, sensible pacing and is allowing me to add volume and practice key CF skills

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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: 03 July 2013 07:10 PM   [ Ignore ]   [ # 33 ]
Terrier
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Normal chins
24 Inch box
Sit ups unanchored

8.57

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Mens sana in corpore sano

M/30/70KG

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Posted: 03 July 2013 07:39 PM   [ Ignore ]   [ # 34 ]
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12:00 personal mobility
M -tris, quads, gluts, calves
D -lats, tris, ankles, shoulder

Buy in:
3:00 down dog
20 PVC pipe pass throughs
2:00 bottom of the squat
10 press with PVC pipe
1:00 pigeon stretch

Wod:
21-15-9
Hang power snatches @55#/25kg
42-30-18
Double unders
Margaret 8:36—-Snatches 13/8, 9/6, 9—DU’s 42-very broken, 11/12/7, 18
Darla - 11:21
Daughter #2 TtB and singles 12:05

Cash Out:

Run 400m for time Margaret 2:25 Darla 3:31

Rest 2 min

500m row for time Margaret 1:06.4 Darla 2:13.4

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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 08:24 PM   [ Ignore ]   [ # 35 ]
Boxer
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Inclinde/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises


Incline Bench Press: 5 @ 145#
Dips: 7 @ 145#
Squats: 10 @ 155#
Calf Raises: 10 @ 180#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 03 July 2013 08:50 PM   [ Ignore ]   [ # 36 ]
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b/i:
cfwu
stretching
ankle mobility

WOD:
10-8-6-4-2 reps for time of:
Chest to bar Pull-ups (assisted)
Box jumps, 16 inch box
Sit-ups

c/o:
stretching

WOD time: 5:24
Total time: 25:30

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 04 July 2013 02:36 AM   [ Ignore ]   [ # 37 ]
Big Dawg
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Wednesday, July 3rd, 2013 - CTB pull-ups, Box jump, GHD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up (skinny yellow band)
Box jump, 24 inch box
Abmat sit-up

14:50 flower

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 04 July 2013 05:36 AM   [ Ignore ]   [ # 38 ]
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Thanks!!

loon - 03 July 2013 05:02 PM
usafnomad - 03 July 2013 08:08 AM

DROMS

WEDNESDAY 130703

Anyone have experience with medial collateral ligament injury?
- A few weeks ago, when I was coming down stairs I noticed what felt like a rubber band (on the medial side of my kneecap) rubbing across the joint.  Sensation isn’t painful per se, but annoying and worrisome.  Full disclosure - same knee has undergone ACL reconstruction as well as torn meniscus removal x 2)  ANy insight is greatly appreciated.

I tore my MCL 5 years ago in a skiing accident, but it wasn’t a complete tear.  I didn’t experience any kind of feeling like you describe though.  All I really felt was pain when I put pressure on it in a rotational kind of way (like stand on one leg, knee slightly bent, and rotate upper body).  Since the tear was not complete, I didn’t have surgery (unlike ACL, MCL gets blood flow and can actually heal).  I imagine a complete tear could feel different though, but I would think it would still hurt.  Also, I had a pretty severe trauma to tear mine.  It seems weird to me that you could have a complete tear without some type of trauma to the knee.  By no means an expert though.  Good luck.

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 04 July 2013 06:46 AM   [ Ignore ]   [ # 39 ]
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July 3, 2013

Warm Up
Run 1.5mi 11:16 min.

WOD - Pack - For Time:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up, Box jump (20-24 inch box), Sit-up

10 Pull up (10), Box jump (10), Sit up (10)
9 Pull up (3-2-1-1-1-1), Box jump (9), Sit up (9)
8 Pull up (2-1-1-1-1-1-1), Box jump (8), Sit up (8)
7 Pull up (2-1-1-1-1-1), Box jump (7), Sit up (7)
6 Pull up (2-1-1-1-1), Box jump (6), Sit up (6)
5 Pull up (2-1-1-1), Box jump (5), Sit up (5)
4 Pull up (2-1-1), Box jump (4), Sit up (4)
3 Pull up (2-1-), Box jump (3), Sit up (3)
2 Pull up (2), Box jump (2), Sit up (2)
1 Pull up (1), Box jump (1), Sit up (1)

TIME: 18:00 min flat.

Happy I managed ten pull ups in a row in the first set; upset my arms were shot for the rest of the workout. Pretty sure if I had kept it to sets of five, I would have pulled off a way better time. Regardless, I completed another Pack set.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 04 July 2013 12:48 PM   [ Ignore ]   [ # 40 ]
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10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Box jump, 24 inch box
Sit-up

Time 12:54

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Posted: 04 July 2013 05:45 PM   [ Ignore ]   [ # 41 ]
Big Dawg
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Pack

Did strict pull ups in rounds 1, 2, 8, 9, and 10. I’ll probably try this one again sticking to one thing.

9:37

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M/34/5’ 10”/182#

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Posted: 04 July 2013 07:22 PM   [ Ignore ]   [ # 42 ]
Big Dawg
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July 3, 2013

5 Rounds of 5 210 lb. Dead Lifts and 25 Sit Ups

Warm up

5 Rounds of 210 lb. Dead Lifts 5 reps and 25 Sit Ups

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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