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Monday, July 15th, 2013 - HPC, Burpees
Posted: 15 July 2013 09:35 AM   [ Ignore ]   [ # 16 ]
Terrier
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Three rounds for time of:
65 pound Hang power cleans, 15 reps
15 Burpees

—> 7:56

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M/40/5’4”/137

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Posted: 15 July 2013 10:11 AM   [ Ignore ]   [ # 17 ]
Big Dawg
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130715
Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

B/I: HB 3/1x3

Time: 9:45

C/O: 50 Double unders (25-13-12), 50 Sit-ups, HB 3/1

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You are not a beautiful or unique snowflake.

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Posted: 15 July 2013 10:17 AM   [ Ignore ]   [ # 18 ]
Top Dawg
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130715 SL5X5: W9D1

Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 235
Bench Press: 175
Barbell Row: 135

Midline:
Ab rollouts 5 x 3

Squat rests 4:15; Bench rest 3:15; Row rest 1:30; Ab rollouts 1:30.

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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 10:18 AM   [ Ignore ]   [ # 19 ]
Top Dawg
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Close Grip Bench 4x10 @ 92.5% of 10 RM
25Kg
Supine Ring Rows - 50 reps
feet on floor-10 x 5

Complete 5 rounds:
Back Squat - 3 reps
10 Reverse KB Sings-1 pood

BS-68.5kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 15 July 2013 10:35 AM   [ Ignore ]   [ # 20 ]
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“Elizabeth”

Warm-up: running

Elizabeth

21-15-9 reps of:
Clean 95 pounds
Dips

9:02

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M/44/6’0/155

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

If it was easy everyone would do it.

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Posted: 15 July 2013 10:53 AM   [ Ignore ]   [ # 21 ]
Big Dawg
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Ran 1.1 to gym for warm up + some warm up sets of the HPC with 45#

9:55 for WOD, used 75# for first set then scaled down more to 65#.
Practiced hook grip today…took some getting used to but it helped me keep the bar close to my body as I cleaned.

Ran same distance for cool down. Still pretty sore from Chipper.

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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: 15 July 2013 12:12 PM   [ Ignore ]   [ # 22 ]
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July 15, 2013

Still feeling the effects of the pneumonia.  I’m just weak and coughing a lot.

Mobility
2 min bottom of squat
1 min hurdle stretch
1 min cobra stretch
1 min couch stretch
1 min banded shoulder traction
2 min pancake split

WOD


Total Posts:  9221
Joined 2007-01-08 MONDAY 130715

Three rounds for time of:
105 pound Hang power clean, 15 reps
15 Burpees

I just felt bad.  Kept having to pause and cough up crud.

10:38

Strength

Deadlifts
10 x 155
5 x 175
3 x 185
2 x 205
1 x 225
10 x 235 (58 seconds!)

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 15 July 2013 12:35 PM   [ Ignore ]   [ # 23 ]
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backsquats, pushups

8 rounds of:

175 lb backsquats, 3 reps
6 pushup
30 seconds rest

I was shooting for 10 rounds but had to cut it short.

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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: 15 July 2013 12:57 PM   [ Ignore ]   [ # 24 ]
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Funny story…not really, but it’s okay - so…I decided to be “Army fit” by the end of the year, so today was the first day I tested to see what my score is for my gender and age.  So…on 2 out of 3 aspects, I didn’t even score, but I did better than the minimum on sit-ups - a plus!!  Anyway, I have a ways to go but that’s what goals are for, right?

For female, age 47-51:

Push-ups in 2 minutes - 10 to score minimum passing grade of 60 - I did 2 “real” push-ups.  I did do “girl” push-ups and more “real” push-ups, but in the real test your score doesn’t count if any part of your body touches the ground other than your hands and feet - you have to start over with the count.  A lot of improvement needed here!

Sit-ups in 2 minutes - 30 to score minimum passing grade of 60 - I did 32!  My score was 62!!  smile  I can still improve and go for a higher score.

Run 2 miles - 24:06 - Well…we all know I’m NOT a runner and this is where I need to really improve.  It took me 35:07 to go 2 miles today on the treadmill.  I obviously did not run all of it (DUH!), but did start with a 5k training program I came across.  On week 1, you run 1 minute and walk 90 seconds for 8 rounds at least 3 times a week.  That’s what I did today, and was just under 1.25 miles when my 8 rounds were up.  I continued to run/walk up until I hit the 2 mile mark.  I only need to knock off 10:01 from my time by the end of the year - sounds do-able, doesn’t it?  I can only improve!

smile

Also, any Army folks around?  Just curious on the count - I’ve seen videos where they used a 4 count (1, 2, 3, 1 - 1, 2, 3, 2, etc).  Is that the correct way to count?  If so, then my score is NOT what I reported, but actually worse!  ARRGGHH!!  :/

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Breathe in.  Breathe out.  Move on.

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Posted: 15 July 2013 01:07 PM   [ Ignore ]   [ # 25 ]
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3 RFT:

Hang power clean, 45kg, 15 reps

Burpees, 15 reps

Time: 12min18sec

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M/23/6’0/84kg

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Posted: 15 July 2013 01:09 PM   [ Ignore ]   [ # 26 ]
Big Dawg
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Puppies:
Three rounds for time of:
30 pound Hang power cleans, 10 reps
10 Burpees

Time: 8:02.3

Not bad, all things considered. Burpees the tough half of this one, as expected - but, it felt pretty damn good to be able to do them without stepping through them, kneeling the push-up, or failing to jump at the finish. Since it was a short WOD, I did an extended cash-out/2nd half:
10min elliptical + 3min cool down
A quick dip in the pool cooled down the system and left me feeling wonderful without overcooking my glucose. Perfect.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 15 July 2013 01:13 PM   [ Ignore ]   [ # 27 ]
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Feeling pretty under the weather today…

warm-up
BRIEF MOBs

CFSB ME Work 2013 Cycle4 week7
FS
[6@45;6@95;5@135;4@165;2@185 warm-up]
Attempt 7reps@200; got 4444
5min rest, then…
Attempt 7x3reps @135 as speed work; got 7x3
Debrief:
FS- Just weak.

15min rest, then…

WOD (SCALED from BrandX 7/15/13)
21-15-9reps of:
power snatch, 75#
box jump, 24inch
TOTAL TIME=10:48 (4:54/3:41/2:13)

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

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Posted: 15 July 2013 02:21 PM   [ Ignore ]   [ # 28 ]
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Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Time. 9:32

First time doing a pack workout in 2 years. Felt really good!

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Posted: 15 July 2013 03:03 PM   [ Ignore ]   [ # 29 ]
Mutt
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3RFT:
95# hang cleans, 15 reps
15 burpees

Time-
12:00

Cleans were kinda easy, burpees tore me up

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 15 July 2013 03:52 PM   [ Ignore ]   [ # 30 ]
Puppy Dawg
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WOD

3RFT

85# HPC 10reps
Burpees 10 reps

9:35”

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There is nothing worse than pubic fat

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