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Thursday, July 4th, 2013 - Smykowski - RIP
Posted: 04 July 2013 11:25 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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THURSDAY 130704
“Smykowski”

Pack
Run 4k
40 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.

24:18 run, 7:55 burpulls = 32:13

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 04 July 2013 11:31 AM   [ Ignore ]   [ # 17 ]
Big Dawg
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THU 07042013 CrossFit 1 year anniversary!
Puppies:
10-8-6-4-2 reps of the triplet:
Beginner pull-ups
Box jump, 12 inch box
Sit-up
Time:  7:09

bigsmile

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Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 04 July 2013 11:34 AM   [ Ignore ]   [ # 18 ]
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warm-up
BRIEF MOBs (too brief)

CFSB ME Work 2013 Cycle4 week5
cDL
[7@135;5@175;4@215;3@255;3@275 warm-up]
Attempt 3x10reps @290 (90% most recent max load); got 8,7,10 (3min rest b/w)
Debrief:
cDL-  First two sets were OH hook grip, last set was mixed grip.  Should have mobilized more…

20min of self-loathing, then…

WOD (SCALED from Un 7/3/13)
AMRAP in 10min of:
5 push press, 115#
10 burpees
TOTAL=7 complete + 2PP

Blah.

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

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Posted: 04 July 2013 11:39 AM   [ Ignore ]   [ # 19 ]
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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
75,75,75
90/4,100/3,105/3,115/2,105/3,100/3

Clean & Jerk
120/3,130/3,140/2,130/3,120/3

Snatch Pulls
135/3,(150/3)2,(165/2)2

Back Squat
195/5,205/4,220/3,185/5

Ran out of time, so had to cut it off there.

Happy 4th everyone!

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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: 04 July 2013 12:18 PM   [ Ignore ]   [ # 20 ]
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I am so impressed with all of you runners!  I hope to be there one day.

Big Dawg-ish (again, I played with it a little)

Run 6k (3.73 miles) - I actually ran/walked 3.75 miles BUT I had on an 8# vest - YAY me!
30 Burpees - no pull-ups

Time (including rests) - 75:20

I am NOT a runner, but I mostly ran 1 minute/walked 1 minute up until the 1.5 mile mark - then I ran 1 minute every quarter mile until I was done.  Had my first treadmill accident today, which brings us to today’s safety rule - ALWAYS wear the safety clip on your treadmill while running!  I now have a boo-boo on my right knee.  :/  Which, unfortunately for me, did not stop me from doing burpees!

Great workout, Happy 4th!!
smile

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Breathe in.  Breathe out.  Move on.

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Posted: 04 July 2013 01:03 PM   [ Ignore ]   [ # 21 ]
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130704

Puppies:
Run 1 mi.
15 Burpee pull-ups

Time: 10:58

*I took five weeks off due to overtime + vacation. smile

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 04 July 2013 01:50 PM   [ Ignore ]   [ # 22 ]
Boxer
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THURSDAY 130704
“Smykowski”

Pack
Run 4k
40 Burpee pull-ups

32:52

Run- 23:04, Suck Air-1:47,  BPU-8:01

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M/47/5’ 11”/210#

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Posted: 04 July 2013 03:56 PM   [ Ignore ]   [ # 23 ]
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Travel WOD

50-40-30-20-10
KB Swing, 24kg
Push-up
100m Run (1x between each round of work)

Time: 20:31

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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: 04 July 2013 04:17 PM   [ Ignore ]   [ # 24 ]
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Daniel:  For time
50 pull ups
400m run
21 thrusters (75# fat bar)
800m run
21 thrusters
400m run
50 pull ups

20:33

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Posted: 04 July 2013 05:42 PM   [ Ignore ]   [ # 25 ]
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Run 3.75 miles

30:06

My knee started acting up on me at mile 1. I did a bunch of technique work after yesterday’s WOD, so I just did the run today.

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M/34/5’ 10”/182#

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Posted: 04 July 2013 06:14 PM   [ Ignore ]   [ # 26 ]
Boxer
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AM

Front Squat
45x10/120x5/135x5/150x5

Back Squat
140x16

PM

WOD

SUNDAY 130630

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

Time
10:01

Notes
All sets unbroken but boy am I glad I had only one bar and had to switch plates giving me a break and then a few more breathers…

$O
3K walk - xeroshoes

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M/46/5’10”/155

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Posted: 04 July 2013 06:57 PM   [ Ignore ]   [ # 27 ]
Big Dawg
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Deadlift Week 5
3x 121.5kg / 268lb

High Rep Deadlift Week 2
84kg / 185lb x30 reps. Still too lite.

Pack
Run 4k
40 Burpee pull-ups. w/ Strict plank push-up & Pull-up bar 14” above reach
Wearing 4.25kg / 9lb sand filled hydration pack
27:42

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Posted: 04 July 2013 07:43 PM   [ Ignore ]   [ # 28 ]
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Scaled due to time restriction - had to get to work!

Run 5k
50 Burpee PUs

35.17

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Mens sana in corpore sano

M/30/70KG

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Posted: 04 July 2013 09:06 PM   [ Ignore ]   [ # 29 ]
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Dawndelion - 04 July 2013 11:31 AM

THU 07042013 CrossFit 1 year anniversary!

bigsmile

Happy birthday grin

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 04 July 2013 09:12 PM   [ Ignore ]   [ # 30 ]
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QueenBeeBerta - 04 July 2013 12:18 PM

I am so impressed with all of you runners!  I hope to be there one day.

Big Dawg-ish (again, I played with it a little)

Run 6k (3.73 miles) - I actually ran/walked 3.75 miles BUT I had on an 8# vest - YAY me!
30 Burpees - no pull-ups

Time (including rests) - 75:20

I am NOT a runner, but I mostly ran 1 minute/walked 1 minute up until the 1.5 mile mark - then I ran 1 minute every quarter mile until I was done.  Had my first treadmill accident today, which brings us to today’s safety rule - ALWAYS wear the safety clip on your treadmill while running!  I now have a boo-boo on my right knee.  :/  Which, unfortunately for me, did not stop me from doing burpees!

Great workout, Happy 4th!!
smile

Can so relate to the running!
But impressed by u m8! U got on that running and finished the wod even after the treadmill-accident!
That’s CrossFit spirit.

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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