2 of 3
2
Sunday, July 7th, 2013 - Elizabeth
Posted: 07 July 2013 03:24 PM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

SUNDAY 130707

“Elizabeth” (scaled)

15-12-9 reps of:
Clean 135 pounds (power cleans)
Ring dips

6:00

PR by1:44, which is surprising because I didn’t feel great when starting.  At this time on this scaling I’m wondering if I should go rx’d next time.

Cash out: 135# FS 3x5

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 07 July 2013 03:35 PM   [ Ignore ]   [ # 17 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  695
Joined  2009-09-28

clean&jerk;, pushups

For time:
21-15-9
74lb clean & Jerk
parallet pushups

11:21

cashout: shoulder to overhead, lunges

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 07 July 2013 03:48 PM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  572
Joined  2011-10-24

@ a school track

WU

800m run switching forward/backwards/sideways
leg swings

WOD

Griff

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time
13:11

$O
800m run barefoot
2x25 push ups

 Signature 

M/47/5’10”/155

Profile
 
 
Posted: 07 July 2013 03:59 PM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

Fridays weight lifting was just not good, too much 4th of July fun for both Darla and I.

Sunday

15:00 mobility
30’s arms
30’s legs
Burgner

hip brush drill with 15kg bar 3 sets
3(shrug, high pull, muscle, power, full)=1 set

Clean high pulls 5x3
25-35-45-55-65kg
these felt very good and were very psychologically positive

Snatch 5x1@85%
w/u 25-30-35
5x1@38kg

Clean and Jerk 3x1@85%
Margaret w/u 35-40-45
3x1@50kg
Darla w/u 35-38-42
3x1@45kg

 Signature 

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

Profile
 
 
Posted: 07 July 2013 06:40 PM   [ Ignore ]   [ # 20 ]
Stray Dawg
Avatar
RankRank
Total Posts:  30
Joined  2013-05-28

Rest Day for me!

 Signature 

—————————————————————-
Q-29-157-5’4’‘
CrossFit BDay: Aug 2010, Resurrection: May 2013

Profile
 
 
Posted: 07 July 2013 06:54 PM   [ Ignore ]   [ # 21 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24

21-15-9 clean, 95lbs
12-9-6 ring dips

5:24

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 07 July 2013 07:16 PM   [ Ignore ]   [ # 22 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  179
Joined  2013-01-04

b/i:
cfwu
stretching
ankle mobility

Elizabeth
21-15-9 reps for time of:
(power) Clean, 40 lbs
Bar dips
Time: 7:05

c/o:
stretching

 Signature 

M/35/6’0”/170 lbs

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

Profile
 
 
Posted: 07 July 2013 08:05 PM   [ Ignore ]   [ # 23 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  507
Joined  2008-04-04

Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

Pull-Ups: 7 @ 155# (assisted)
Seated Row: 7 @ 110#
Standing Shoulder Press: 6 @ 95#
Deadlifts: 10 @ 95#

 Signature 

M/37/6’/175
Started Crossfit 04/2008

Profile
 
 
Posted: 07 July 2013 08:16 PM   [ Ignore ]   [ # 24 ]
Puppy Dawg
Avatar
Rank
Total Posts:  10
Joined  2013-06-24

Hi everyone,

I’ve been doing crossfit for about 2 weeks now and I did my first fran workout today and would like to know if my time of 5.25 is good?

Thanks in advance

 Signature 

Regards

Chris Watton

Profile
 
 
Posted: 07 July 2013 11:24 PM   [ Ignore ]   [ # 25 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  157
Joined  2011-03-28

Behind the Neck Jerk
1-1-1-1-1-1-1
45-45-45-45-55-55-55

Mostly worked on form to do it correctly

 Signature 

Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

Profile
 
 
Posted: 07 July 2013 11:47 PM   [ Ignore ]   [ # 26 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  294
Joined  2013-03-11

“Elizabeth”
Pack
21-15-9 reps of:
Clean 95 pounds
Ring dips

6:59
Really happy with the time considering that last time it was 13:58.  I know that the previous time was worse due to doing squat cleans.  Glad I was able to improve even when it was 105 degrees inside the garage.

$O - 20 shoulder dislocates, light swim

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 08 July 2013 12:07 AM   [ Ignore ]   [ # 27 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  294
Joined  2013-03-11
Chris Watton - 07 July 2013 08:16 PM

Hi everyone,

I’ve been doing crossfit for about 2 weeks now and I did my first fran workout today and would like to know if my time of 5.25 is good?

Thanks in advance


Chris
5:25 is solid. I thought my 6:07 was great until I realize I wasn’t going below parallel.  So, if you are going below parallel and doing Crossfit for about 2 weeks, you are off to a great start.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 08 July 2013 12:53 AM   [ Ignore ]   [ # 28 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  155
Joined  2008-12-01

“Elizabeth”

21-15-9 reps of:
Clean 95 pounds
dips

Time 8:42

Today I was able to increase my weight and only had to slightly scale the workout. I’m finally seeing the improvement!

Profile
 
 
Posted: 08 July 2013 03:28 AM   [ Ignore ]   [ # 29 ]
Puppy Dawg
Avatar
Rank
Total Posts:  10
Joined  2013-06-24
Border Sheepdog - 08 July 2013 12:07 AM
Chris Watton - 07 July 2013 08:16 PM

Hi everyone,

I’ve been doing crossfit for about 2 weeks now and I did my first fran workout today and would like to know if my time of 5.25 is good?

Thanks in advance


Chris
5:25 is solid. I thought my 6:07 was great until I realize I wasn’t going below parallel.  So, if you are going below parallel and doing Crossfit for about 2 weeks, you are off to a great start.

Hello mate,

Firstly thankyou. Yeah I was going knee below the hip crease. And my pull ups were chin above the bar as I had quite a few un counted lol. Do you have any advice on how to get it down as I see a lot of people with a lot lower times? Have you got your 6:07 down yet?

 Signature 

Regards

Chris Watton

Profile
 
 
Posted: 08 July 2013 03:29 AM   [ Ignore ]   [ # 30 ]
Puppy Dawg
Avatar
Rank
Total Posts:  10
Joined  2013-06-24
cr6480 - 08 July 2013 12:53 AM

“Elizabeth”

21-15-9 reps of:
Clean 95 pounds
dips

Time 8:42

Today I was able to increase my weight and only had to slightly scale the workout. I’m finally seeing the improvement![/quote

Good effort! Keep it up and you can only get better! smile

 Signature 

Regards

Chris Watton

Profile
 
 
   
2 of 3
2