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Sunday, July 14th, 2013 - Rest Day
Posted: 15 July 2013 02:40 AM   [ Ignore ]   [ # 16 ]
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WOD - MU’s and DB thrusters - From last wk

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up

11.30

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 15 July 2013 02:50 AM   [ Ignore ]   [ # 17 ]
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WOD “Diane”

21-15-9 reps of:
80kg pound Deadlift
Handstand push-ups

9.50

Strength deadlifts before also

60x10
80x5
100x5
120x3
130x3
140x1
140x1 in KG

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 15 July 2013 06:14 AM   [ Ignore ]   [ # 18 ]
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From Friday…

130712 SL5X5: W8D3

Warm up:
5 min Airdyne
5 min DROMs

Workout B 5 x 5:
HBBS: 230
Shoulder Press: 135 (5-5-5-5-4)
Deadlift 1 x 5: 295

Currently using 4:00 rests. 3:00 rest for shoulder press

Surprised at the shoulder press stall but I was completely spent from the squats.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 15 July 2013 07:04 AM   [ Ignore ]   [ # 19 ]
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Rested on Saturday, so my fiance and I did FGB on Sunday instead:

SUNDAY 130714

“Fight Gone Bad” (scaled)

Three rounds of:
Wall-ball, 14 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 55 pounds (Reps)
Row (Calories)

Total: 235

I was only trying to break 200 for my first time, so I paced myself a lot… and somehow still felt demolished afterward. Goal for next time is 275…

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F - 27 - 5’6” - 135#
CrossFit DOB: 23 June 2013

“Without the bitter, the sweet ain’t as sweet.”

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Posted: 15 July 2013 08:22 AM   [ Ignore ]   [ # 20 ]
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Chipper
105 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
105 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

29:19

I spent about 9 minutes on the Muscle ups alone. Sets of 1 with about 20 failures. I was able to pull a set of 2 off in my 8th/9th reps. Ripped the skin on my right hand on on the 10th rep luckily. My goal is to bang out those MUs faster next time.

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M/34/5’ 10”/182#

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Posted: 15 July 2013 01:26 PM   [ Ignore ]   [ # 21 ]
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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 @ 160# (assisted)
Seated Row: 7 @ 110#
Standing Shoulder Press: 7 @ 95#
Deadlifts: 10 @ 135#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 15 July 2013 05:47 PM   [ Ignore ]   [ # 22 ]
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20130714 Sun

Rest

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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: 15 July 2013 07:12 PM   [ Ignore ]   [ # 23 ]
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Sunday:

about 12 minute mobility
then:
2:00 down dog
2:00 up dog
400m run -Darla nd daughter #2// I did 50air squats
2:00 banded shoulder
2:00 roll pecs and traps
15 squats with a 3 sec pause at bottom - I did 15 push-ups
2:00 pigeon
1:00 bottom of the squat

WOD: not what Connor assigned
Margaret
EMOTM 12 minutes
5 front squat 35kg
5 deadlift @ 50kg
got through 6 rds and felt like crap so stopped—————-there is a reason for my feeling like crap

Darla
3 rds
500m row
400m run
20:04
went slow and steady flushing

Daughter #2
AMRAP 12
3 dips - red band
5 pull-ups
7 sit-ups
10 lunges
6+3+1

Cashout:
EMOTM 10 minute
4 Toes to Bar
2 minutes rest
50 sit-ups

Daughter #2 1:28
Me - 1:32
Darla - 2:04

Saturday

Warm up lifting meet @ CrossFit Roots

Snatch
75#- 87.5#- 100#fail

Clean and Jerk
95#- 115# - no 3rd attempt


Friday off day - no rowing, no crossFit, no lifting,

 

Thursday
Last lifting day before the meet in kilos

Snatch
5@15, 3@25, 2@30 1’s 33-36-38-38   38 will be my opener about 85 #——-didn’t happen

Clean and Jerk
3@15, 2@35, 1’s 40-45-50     50 wll be my opener about 110#————didn’t happen

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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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