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Wednesday, July 10th, 2013 - Rest Day
Posted: 10 July 2013 12:18 PM   [ Ignore ]   [ # 16 ]
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Did “Annie” today

Time: 9:17

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Posted: 10 July 2013 12:44 PM   [ Ignore ]   [ # 17 ]
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AMRAP in 12 minutes of

10 burpees
25 double unders

4 or 5 rounds (lost count) + 4 burpees

I challenged myself and did actual double unders.  That was certainly the time limiting factor, as I never got more than 8 in a row without missing.  But I felt exhausted afterwards, so I guess I did something right grin

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F/32/5’5”/128lbs

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Posted: 10 July 2013 01:06 PM   [ Ignore ]   [ # 18 ]
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4 RFT

Run 400 meters
50 Squats

Total time:  26:38

I didn’t do this in rounds, I just went ahead and did all of the running together and then 200 squats together.  I did Week 2 of 5k Training, which is running for 2 minutes, walking 1 minute.  You’re supposed to do it for 7 reps, I just did it until I reached 1 mile today.

Total treadmill time:  15:32, of which 11:32 was running and 4 minutes of walking - a PR for me!!  YAY!!
smile

I found the perfect song to do squats to - Kid Rock “Wasting Time”.  Check it out!!
http://www.youtube.com/watch?v=OnvSHutegJk

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Breathe in.  Breathe out.  Move on.

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Posted: 10 July 2013 01:30 PM   [ Ignore ]   [ # 19 ]
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canis_nerdus - 10 July 2013 07:50 AM
Glorybelle - 10 July 2013 07:37 AM

Great news: my 15 year old daughter has started doing CF Kids WODs and she’s into it.

Very nice.  cool smile

Thanks much! I’ll forward the encouraging words to her.

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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: 10 July 2013 02:45 PM   [ Ignore ]   [ # 20 ]
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On vacation.

Done @ Fitnessworks in Morro Bay.

Good news: they have a sweet lifting platform and bumpers.
Bad news: it’s surrounded by mirrors and there are no 10 or 15# bumpers

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

6 weeks out from the Kono

Mini Meet:
Max Singles:
Snatch 45,45,45,95,95,105,115,125,135,145F,140F,140

Clean & Jerk
135,145,155,165,175,185F

Made the clean at 185 but missed the jerk.

Front Squat (175/3)3

Cash-out:
Happy Birthday Taylor
13 Handstands
13 Pushups
13 Toes 2 Bar

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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: 10 July 2013 02:53 PM   [ Ignore ]   [ # 21 ]
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Warm-up: dead-hang pull-up work (3+1) then two rounds of 30s Sampsons + 15x each push-ups, unanchored declined sit-ups, elevated beginner pull-ups, and squats

WOD: 21 - 15 - 9 for time of 185# deadlift + handstand push-up progressions (feet hooked on bar at shoulder level). I moved up from 135# to 185# because my last time with this WOD was pretty good at 6:18. Today my time with the heavier weight was 5:21, for a PR of nearly a full minute. Felt awesome and exhausting. I guess next time around I bump up from the pack scaling to the porch scaling of 225# with a 15-12-9 rep scheme. Since I am going to start adding some skills back in, I might even have real HSPUs in my repertoire by then.

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32/M/5’11”/245

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 10 July 2013 03:17 PM   [ Ignore ]   [ # 22 ]
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SATURDAY 130622
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Dan Bailey 472. Add your points and post them to comments.
Compare to 130118.

215
Hurtin. Swam and lifted weights with Josh this morning.

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M/39/198 lbs
Pretty steady Crossfitter since Oct 12.

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Posted: 10 July 2013 04:18 PM   [ Ignore ]   [ # 23 ]
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WOD 1
60 min bike
307 watts
108 rpm
23.87 miles

WOD 2

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up
Box jump, 24 inch box
Sit-up

Time - 7’19"44

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M/37/6’/185#(Was) I’m know 194#and decreasing smile (started this year @ 222#)

“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: 10 July 2013 04:29 PM   [ Ignore ]   [ # 24 ]
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20130710 Wed

$in: row 5K and Standard warmup

Front squat 5x3
75-95-105-115-125

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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: 10 July 2013 05:02 PM   [ Ignore ]   [ # 25 ]
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Bike, kettlebell, row, wall ball, run, pull ups

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Bike 3000 meters
50 Kettlebell swings, 1.5 pood
Row 1000 meters
40 squats
Run 800 meters
30 Pull-ups

Time 30

Don’t have a distance meter so I figured a mile would take me about 4.5 minutes. So I biked 9 minutes.

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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 06:03 PM   [ Ignore ]   [ # 26 ]
Big Dawg
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Bike, KB SWings, Row, Wall ball, Run, Pull-ups

Pack
Bike 3000 meters
50 Kettlebell swings, 1.5 pood
Row 1000 meters
40 Wall ball shots, 20 pound ball
Run 800 meters
30 Pull-ups

Women - 1 poor/ 14 pound ball

Accidentally reset my timer…
Time ~25:00
Bike     6:00
        0:30
kbell   2:10
        0:30
Row     2:20
        1:00
wallball 2:00
        0:45
run     6:00
        0:45
pullups 3:00

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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: 10 July 2013 10:43 PM   [ Ignore ]   [ # 27 ]
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4 rounds:
10 Box Jumps 24 in
10 Ring Pull-ups
15 abmat sit-ups (feet together)
10 HSPU (strict)

Forgot to set timer!

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 11 July 2013 01:30 AM   [ Ignore ]   [ # 28 ]
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Warmup:
CFWU X 1
400m run

1.5 mile run
15 burpee pull ups

Completed: 18:09

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Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

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Posted: 11 July 2013 08:00 AM   [ Ignore ]   [ # 29 ]
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Front Squat
135-155-165-175-185

Felt pretty good…first time really doing them as a WOD for sets of 3, I guess this is a PR.  Felt like I could go a little higher on them, legs were fine but wrists/shoulders aren’t as flexible since I’ve taken some time out of the gym.  Plus a fairly severe sunburn on the chest/shoulders doesn’t help with the bar resting there.  Either way, I was happy w/ the weights.

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M/34/6’3”/260
Born on date: 1/16/2012, re-born: June 2013 after ~9months out of gym

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Posted: 11 July 2013 08:51 AM   [ Ignore ]   [ # 30 ]
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played around with new VooDoo Bands from Rogue, very very cool

Buy In:
2:00 banded hammy stretch

2:00 roll on lacrosse ball on hamstrings on box

2:00 pigeon stretch

2:00 bottom of the squat

2:00 down dog stretch

3x

20 unloaded good mornings

30 air squats

Wod:

21 thrusters @30# Dumbells

Run 200m

15 thrusters

Run 400m

9 thrusters

Run 800m

Margaret - 16:22 thrusters 11/5/5, 6/5/4, 5/4,  I walked about 100m of last run - 93degrees full sun Yuck

Darla - 20:39 25# DB’s

 

 

Cash out:

Accumulate 25 pull-ups in as short a time as possible

Margaret 2:25

5/5/4/3/2/2/2/2

 

Rest 2 mins

 

Accumulate 25 pull-ups in the lowest number of sets as possible

Margaret 7/7/7/4

about 5:14

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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

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