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Friday, July 5th - Tests
Posted: 05 July 2013 01:27 PM   [ Ignore ]   [ # 16 ]
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130704

“Smykowski”

Pack:
For time:
Run 4k (subbed elliptical machine)
40 Burpee pull-ups

If you’ve got body armor or a thirty pound vest, wear it.

Post time to comments.

Time: 24:02

Back not up to running so subbed elliptical trainer.  Figured the 4k would take me max 20 minutes so did 2 minutes at strong pace on elliptical and then set 10x that distance as the goal.  Burpee pull-ups done with a bar that is just over my head so it was more like a burpee then dip down and do a kind of jumping pull-up.  No vest.

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M 52/5’10”/180

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Posted: 05 July 2013 01:30 PM   [ Ignore ]   [ # 17 ]
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Perform the following tests:

L-sit for time. 24 Sec
Handstand walk for distance. Handstand Hold at Wall - 33 Sec
Chest to bar weighted pull-up for load. 20#
Snatch 1 rep for load. 120#

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M/48/5’ 11”/220#

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Posted: 05 July 2013 01:54 PM   [ Ignore ]   [ # 18 ]
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DROMS


Perform the following tests:

L-sit for time - 41 secs
Handstand walk for distance. hold for time - 3:40
Chest to bar weighted pull-up for load - 1.5 pood KB
Snatch 1 rep for load.

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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: 05 July 2013 01:59 PM   [ Ignore ]   [ # 19 ]
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10K run - dehydrated and empty stomach @ 100F
Time 49’15

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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: 05 July 2013 03:24 PM   [ Ignore ]   [ # 20 ]
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Wu
Jump rope x120
Pull floor 5x3
Strength
Power clean 5x3
Wod
Tire flips
Tire jumps
5-4-3-2-1
=2:10
Co
Stretch

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Posted: 05 July 2013 04:05 PM   [ Ignore ]   [ # 21 ]
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Box WOD at Cherish Crossfit in Humble, TX

Run 800m
21 CTB pull-ups
15 KB swings 53#
9 power cleans 135#
Run 800m
9 power cleans 135#
15 KB Swings 53#
21 CTB pull-ups

16:26 Scaled the power cleans to 115#.

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

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Posted: 05 July 2013 05:55 PM   [ Ignore ]   [ # 22 ]
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20130705 Fri


“Smykowski”
Pack
For time:
Run 6k (3.8 miles, went a bit long)
40 Burpee pull-ups
56:01

RIP.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 05 July 2013 07:21 PM   [ Ignore ]   [ # 23 ]
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Rest Day

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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: 05 July 2013 07:52 PM   [ Ignore ]   [ # 24 ]
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L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

43 Seconds. 3 Second PR
16 Meters
42kg / 93lb. 2.5kg PR
69kg / 152lb. Attempted 79kg / 174lb f/f/f/f

Compare to 130121:
40 seconds.
18 meters
39.5kg / 87lb
68kg / 150lb

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Posted: 05 July 2013 08:45 PM   [ Ignore ]   [ # 25 ]
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Strict Press EMOM + Kip Pull up & Ring Push up EMOM

Resting legs for tomorrow’s 5km obstacle course run!

w/up skipping drills 5min + LB mobility + kip pull ups, T2B, Push up, Squat and unloaded GM

then

Press
7min EMOM 2 reps, both sides with 20kg KB -


10min EMOM Kip Pull up & Ring Push up,
Alternating 10 reps Pull up with 10 reps Ring push up

All PU unbroken and fine > RPU broken in last 2 sets 7+3, 5+2+2+1

My push up ability needs work! (horizontal Press has been ignored for a wee while….)

Mobility with LB cool down….

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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: 06 July 2013 12:08 AM   [ Ignore ]   [ # 26 ]
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130703 CTB pull-ups, Box jump, GHD situps

Puppies:
10-8-6-4-2 reps of the triplet:

Beginner or Assisted pull-ups - fr. standing, knees bent; small kip
Box jump, 12-15 inch box - 13”
Sit-up

4:48

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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: 06 July 2013 12:47 AM   [ Ignore ]   [ # 27 ]
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Bike 1500m
35 DB Swings 20 lbs
Row 800m
20 Wall Ball shots, 12 lbs
Run 600m
15 pull ups - Gravitron - minus 90lbs (Weight 190)

Completed: 17:00

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Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

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Posted: 06 July 2013 06:03 AM   [ Ignore ]   [ # 28 ]
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Deadlifts and sit ups

Pack
Five rounds for time of:
185 pound Deadlift, 5 reps
25 Sit-ups

Time: 9:56 (1:38, 1:56, 2:05, 2:13, 2:03)
Deadlifts were pretty easy.

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 06 July 2013 08:44 AM   [ Ignore ]   [ # 29 ]
Puppy Dawg
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well last night was the first night back at CF in a long time. I’m +35lbs since last time in fact. but here goes. kill the fat man again.

7/5/13

wu
handstand hold as long as possible x3
pullups x5
abmat x10
parallette dips with feet up on 20” box x10
250m row

10-8-6-4-2
kipping pullups
20” box jump
abmat situps

6:06

$ out
250m row

feels good again.

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back at it! 7-5-13 34/m/5’10/214 ouch!

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Posted: 06 July 2013 09:42 AM   [ Ignore ]   [ # 30 ]
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Saturday bike ride - 62 miles @ 24.2 mph

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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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