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Saturday, July 13th, 2013 - Chipper
Posted: 13 July 2013 06:47 PM   [ Ignore ]   [ # 16 ]
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Joined  2013-01-04

b/i:
cfwu
stretching
ankle & shoulder mobility

WOD:
Chipper, scaled
10 Squat cleans, 30 lbs
10 Toes to bar
10 Box jumps, 16 inch box
10 Muscle-up progressions (2 sets of: 10 assisted pullups & 10 bench dips)
10 dumbbell Push press, 20 lbs (2x10)
30 Single-unders
10 Thrusters, 30 lbs
10 Pull-ups, assisted
10 Burpees
100’ Walking lunge w/ 10 lb plate held overhead
Time: 11:28

c/o:
stretching

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M/35/6’0”/164 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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Posted: 13 July 2013 07:40 PM   [ Ignore ]   [ # 17 ]
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Puppy Hammer:

Three rounds, each for time, of:
95 pound Power clean, 5 reps
95 pound Front squat, 10 reps
95 pound Jerk, 5 reps
15 Beginner Pull-ups
Rest 90 seconds

3:43, 5:20, 6:51

Times do not include rest.

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 13 July 2013 08:16 PM   [ Ignore ]   [ # 18 ]
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Run Steady - 3mile

ave 130bpm > 27min 56 secs

Steady pace just focused on cadence and posture.

First 3-5min built up pace very gently and settled in.

4min cool down jog walk after.

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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: 13 July 2013 09:29 PM   [ Ignore ]   [ # 19 ]
Big Dawg
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Chipper
Pack and a little extra
95 pound Squat clean, 15 reps
20 Toes to bar
20 Box jump, 24 inch box
15 Muscle-ups progressions (No where to set up rings high enough for muscle-ups in garage)
25 pound dumbbell Push jerk, 30 reps
90 Single-unders
105 pound Thruster, 10 reps; 95 pound Thruster 5 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

This felt like a slug fest from the get go.  Temperature in garage was 103 with 42% humidity. I was already soaked from the warm-up. Stopped sweating halfway, so I started drinking small sips of water throughout the rest of WOD.  Maybe next time is that hot, I should drop down weight.

34:12

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 13 July 2013 10:59 PM   [ Ignore ]   [ # 20 ]
Big Dawg
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Joined  2010-12-28

Puppies:
pvc - 25 pound Squat clean, 10 reps - 25#
10 Toes to bar
10 Box jump, 12-20 inch box - 13”
10 Muscle-ups (or progressions) - progressions from knees
5-10 pound dumbbell Push press / push jerk, 10 reps - 2 10# DBs
10 Double-unders (tuck jumps or 30 single unders) - 30 single unders
pvc - 15 pound Thruster, 10 reps - 25#
10 Pull-ups (Assisted or beginner okay) - from standing, knees bent, slight kip
10 Burpees
100’ Walking lunge with 5 - 15lb plate or bar held overhead - 8# plate


12:14

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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: 14 July 2013 12:59 AM   [ Ignore ]   [ # 21 ]
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Joined  2012-11-24

CFSB
Press. Week 5
3x 51.5kg / 114lb

High rep press. Week 3
34kg / 75lb got 21 reps. 2.5kg PR.

Pack:
95 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups
25 pound dumbbell Push press, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees (strict)
200’ Walking lunge with 25lb plate held overhead
15:02

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M 29 178cm 80kg

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Posted: 14 July 2013 07:50 AM   [ Ignore ]   [ # 22 ]
Top Dawg
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Joined  2011-07-07

2RFT
35 Pullups
35 Double Unders
35 Knees to elbows
35 Squats
35 Pushups
35 Situps

32:35

Looked at this on paper and thought I could do it in about 20:00. NOT! Combination of lack of good sleep the past month, only eating a banana for breakfast, and triple digit heat and ridiculous humidity made for a rough go at this one. Moved steadily through most of it, halfway through the second round got super dizzy and took a 5-6 minute break.

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 14 July 2013 12:59 PM   [ Ignore ]   [ # 23 ]
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FRIDAY 130712
155 115 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

11:10

I just done have the strength to do 135 properly. I broke the 115 into 5,5,5,6,5,2,2.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 14 July 2013 01:33 PM   [ Ignore ]   [ # 24 ]
Hound
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130713

Puppies:
30# Squat Clean, 10r
10 Toes to Bar
10 Box Jump, 12” box
10 (3)Pull-ups/(3)Dips
10# DB Push Press, 10r
30 Single-unders
30# Thruster, 10r
10 Pull-ups
10 Burpees
100’ Walking Lunge w/ 15# plate overhead

Time: 13:15

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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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Posted: 14 July 2013 02:44 PM   [ Ignore ]   [ # 25 ]
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Joined  2013-06-13

July 13 2013

*my new born (5 weeks old) is not sleeping, not a lot of free time right now*

Run 3.0 mi 24:01min

Signed up for Disneyland’s Tinkerbell run. Was planning on the half marathon but it is full. Will be doing the 10km.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 14 July 2013 03:35 PM   [ Ignore ]   [ # 26 ]
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Modified “Chipper”

75 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders (subed tuck jumps)
75 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25 # plate held overhead

Time 24:21

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