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Tuesday, July 9th, 2013 - Diane
Posted: 09 July 2013 08:21 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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“Smykowski”

(Packish)

Run 4k 2.5k
40 Burpee pull-ups

22:11

At the 2.5k mark of the run my knee started to give me trouble, decided not to push it.

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M/43/6’0/150

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 09 July 2013 08:32 AM   [ Ignore ]   [ # 17 ]
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5 x 5 of Overhead Squats

All done at 20Kg.  This is my kryptonite, this and HSPU!

Tabata Push Ups
20-20-20-20-16-14-12-13 = 135.

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M/44/5’10”/173#

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Posted: 09 July 2013 08:32 AM   [ Ignore ]   [ # 18 ]
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“Diane”
7:00, 105#, HSPU piked with feet on box

versus April 10, 2013:
6:44 but only w/ 45# barbell and with scaled HSPU (i.e.: knees on a bench)

Happy with my strength gains over the last three months. smile

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 09 July 2013 08:44 AM   [ Ignore ]   [ # 19 ]
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“Elizabeth” (Cleans,Ring Dips)

Std. Warmup x2

21-15-9 reps of:
Clean 75 pounds
15-12-9:
Ring dips

Time: 8:02

Cashout: Basketball (20min)

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 09 July 2013 10:12 AM   [ Ignore ]   [ # 20 ]
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Rack Pull 10 RM
*Bottom of knee to lockout
80kg
One Arm DB Rows 3 x max reps
16kg 10,12,10

Complete 10 rounds:
10 Mountain Climbers
10 Evil Wheels
50 yard Farmer Carry- 16kg

17:27

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 09 July 2013 11:12 AM   [ Ignore ]   [ # 21 ]
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130709 Helen
Warm up:

5 min DROMs
10 air squats

Metcon:
“Helen”
3 rounds for time of:
400m run
21 24#KG KBS (50#DB)
12 Pull ups
Time: 12:54 (work gym +:30 run transitions)
Compared to 130409
Time: 13:57 (work gym +:30 run transitions)
Compared to 120610
12:44

Cool down:
5 min stationary bike
hip mob

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 09 July 2013 12:15 PM   [ Ignore ]   [ # 22 ]
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Front squat 3-3-3-3-3 reps

135-155-175-195-215

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 09 July 2013 12:18 PM   [ Ignore ]   [ # 23 ]
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JohnStJohn - 09 July 2013 03:38 AM

Tuesday July 10

Flexibility
Center split 2 min
Left and right leg front split 1 min each
Hold Pike Stretch for 2 minutes

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

13:27 as Rx

First time to do Diane as full Rx.  I’m very proud.  Not a fire breather time and split up the 21 and 15 deadlifts but pulled off and 18 months ago I couldn’t deadlift 95.

 

 

Very impressive JSJ!!  I remember when you were struggling back then and you first signed up with Connor…you’ve made some awesome improvements, great job!!

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 09 July 2013 12:27 PM   [ Ignore ]   [ # 24 ]
Big Dawg
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TUE 07082013 Front Squats
Front squat 3-3-3-3-3 reps
Loads = 35, 45, 55, 55, 57lbs, strict attention to form, each set cleaned from floor. 
I really need another bar and plates.  This is all the weight I own!

cheese

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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: 09 July 2013 12:51 PM   [ Ignore ]   [ # 25 ]
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4 rounds:
Muscleup developers, 2 pullups/4 dips x 4
Backsquats, 155 lbs, 5 reps
Pushup drill, 5 reps
Wall balls, 10 reps

Casey:
4 rounds:
Muscleup developers 3 pullups, 6 dips x 3
Wall balls, 10 reps
20 situps

Back squats:
Last bit – 155 lbs, 5-5

The day after: good scaling on backsquats, next time I would program 12 wallballs and 7 reps on the pushup drill.

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

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Posted: 09 July 2013 01:48 PM   [ Ignore ]   [ # 26 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips, 1 pull up)

WOD - 130630
Behind the neck Jerk 1-1-1-1-1-1-1
95-115-135-145-155-165-175(f)

165 is the most I’ve ever jerked…

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 09 July 2013 02:48 PM   [ Ignore ]   [ # 27 ]
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2nd day of CrossFit. Just a tid bit sore this morning but a good sore. Did warm up: 20 incline sit ups, 20 jumping jax(4ct), and 20 squats.
21-15-9
95#-110#-135#
25 hand stand push ups-bridged on table.

Felt good! 12 minutes.

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David L. Lee

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Posted: 09 July 2013 02:59 PM   [ Ignore ]   [ # 28 ]
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The Porch
15-12-9
225 pound Deadlift
Handstand push-ups (abmat, kip)

9:32
Time killer was the HSPU, but I am getting better at them. (Counted them for 20 Sec inverted)

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M/47/5’ 11”/210#

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Posted: 09 July 2013 03:22 PM   [ Ignore ]   [ # 29 ]
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WU
jump rope, rolls, 2x (12 PVC OHS, 12 sit-ups, 12 back extensions)


Deadlift
120x10/170x3/220x3/250x3/270x3
21-15-9 @ 180 pounds——the grip is almost failing on the first round

WOD

AMRAP 8

15 hand release push ups
12 russian kb swings, 72/54

Scaled
AMRAP 8
15 hand release push ups
12 russian kb swings, 72/54 db swings, 55

Results
4 rounds + 4 swings

$O
15 min stretching

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M/46/5’10”/155

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Posted: 09 July 2013 03:45 PM   [ Ignore ]   [ # 30 ]
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b/i:
cfwu
stretching
ankle & shoulder mobility
Deadlift 2x5, 50 lbs

WOD:
Diane (scaled)
15-12-9 reps for time of:
Deadlift, 98 lbs
Decline Push-ups, feet elevated 36 inches
Time: 4:23

c/o:
stretching

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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

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