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Tuesday, July 9th, 2013 - Diane
Posted: 09 July 2013 04:47 PM   [ Ignore ]   [ # 31 ]
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Tuesday, July 9th, 2013 - Diane

“Diane”

21-15-9 reps of:
165 pound Deadlift
Handstand push-ups (progression=plates + AbMat~7”) mad

9:09

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 09 July 2013 05:20 PM   [ Ignore ]   [ # 32 ]
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“Diane”  time 8:41

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet
women 55-65#  I did 65#

cheese

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Posted: 09 July 2013 05:41 PM   [ Ignore ]   [ # 33 ]
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“Elizabeth”
Scaled down
12 - 9 - 6 reps of:
Clean 115 pounds
Regular bar dips
2.6 mile run time of 31:19

Time: 1st round 5:05, 2nd round 5:56 with a 5 minute rest in between. I had to go slow on the run I pulled both Achilles tendons awhile back and they are still hurting some.

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Allday123
M/48/5’9”/212

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Posted: 09 July 2013 06:03 PM   [ Ignore ]   [ # 34 ]
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Dead lift
3x1
5rm
60 sledge hammers=2:42
8 min jog

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Posted: 09 July 2013 06:21 PM   [ Ignore ]   [ # 35 ]
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Warm up
30 min run - 4.16 miles @ 7’13 pace

WOD 1
21-15-9
185# DeadLifts
HSPU (Anchor feet/bellow chest level)
Time - 4’15

WOD 2 @ 106 F
21-15-9
135# P Clean
Ring dips
Time - 11’50

Going light on Dead Lifts after my injury late last year…. And also wanted to have
The same conditions as last time and beat my old PR on that one by a full minute smile

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 09 July 2013 06:30 PM   [ Ignore ]   [ # 36 ]
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@BrandX with GD

warm-up
MOBs

CFSB ME Work 2013 Cycle4 week6
SDL
[6@95;6@145;6@195;3@245;2@265 warm-up]
Find current 1RM: 1@285 FAIL@295
then…
Attempt 5x3reps @80% 1RM (this is speed work); got 6x3
Debrief:
SDL- needs work

WOD (with GD)
5 rounds of:
500m C2 row
5 FS, 135->175 increase 10# per round
15 GHD sit-ups
REST 3min
TOTAL TIME=30:27 (work splits=3:29/3:43/3:52/4:07)

C2 pieces were 1:44-1:49
No breaks on FS.

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

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Posted: 09 July 2013 06:37 PM   [ Ignore ]   [ # 37 ]
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Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet

I attempted the pack, but 185 was just a little too much for me, form started to give after the 8th rep.  Thought I could do it since my 1 rep max was 255.  So to puppies I went.

Total time: 6.13

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Posted: 09 July 2013 06:38 PM   [ Ignore ]   [ # 38 ]
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5 rounds of the following complex:
1 Hang power clean
1 Hang squat clean
2 Front squats

95-105-115-125-135

Definitely could have gone heavier, but nailed some really good form especially on the HSC.  Then,

2 x 12 Lunge steps:  106 - 140 Then,

2 x 800m run:  3:32, 3:35
2 x 400m run:  1:38, 1:39

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Posted: 09 July 2013 07:50 PM   [ Ignore ]   [ # 39 ]
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Warm Up


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

8:54 new PR

Old time was 9:36

Cash Out

225 back squat 5x5

Ran 5k 30 min.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 09 July 2013 11:59 PM   [ Ignore ]   [ # 40 ]
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“Diane”

Pack Modified:
21-15-9
135 pound Deadlift
Handstand push-ups bridged on feet

Time 5:55

Front squat 3-3-3-3-3 reps

65#, 85#, 105#, 115#, 125# (failed reps 2 & 3).

Another weak area to work on!

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Posted: 10 July 2013 12:07 AM   [ Ignore ]   [ # 41 ]
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130708

Front squat 3-3-3-3-3 reps

65-75-85-95-105#

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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: 10 July 2013 01:29 AM   [ Ignore ]   [ # 42 ]
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10-8-6-4-2

Pull ups - some on gravitron, mostly non kipping pull ups
Box Jump 12”
Sit ups

Completed: 6:29

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Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

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Posted: 10 July 2013 05:12 AM   [ Ignore ]   [ # 43 ]
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Working myself back from being sick..

Warm up

Recon Ron

Dead-lift 5x5

Attempted Burpees and Double-unders. After about 6 minutes I was coughing uncontrollably, and couldn’t breath. Cut it off there and finished with a 15 min bike ride.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 10 July 2013 06:32 AM   [ Ignore ]   [ # 44 ]
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Puppies:
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet

Time: 9:27

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~Dave

M/31/6’2”/250

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Posted: 10 July 2013 11:37 AM   [ Ignore ]   [ # 45 ]
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130709
“Diane”

Puppies:

For time:
15-12-9
95# Deadlift
Bridged HSPU on feet

Time: 3:11

*The weight could have been heavier on the DLs for me.

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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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