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Monday, July 15th, 2013 - HPC, Burpees
Posted: 15 July 2013 04:14 PM   [ Ignore ]   [ # 31 ]
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Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

7:43

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Posted: 15 July 2013 04:36 PM   [ Ignore ]   [ # 32 ]
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Bi:
Football flex and footwork
Wod:
Elizabeth
21-15-9
20# db hang cleans
Parallet dips
=2:46 pr
Co:
5 x30 m sprints

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Posted: 15 July 2013 04:54 PM   [ Ignore ]   [ # 33 ]
Top Dawg
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Power Clean Practice

W/up as normal. One round movements.

St went not as planned for various reasons.

Complete PC practice

then 40x3,50x3, 60,70,80,80,80,80,80kg

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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: 15 July 2013 05:03 PM   [ Ignore ]   [ # 34 ]
Big Dawg
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Puppies:
Three rounds for time of:
15-35 pound Hang power cleans, 10 reps - 45# bar
10 Burpees

6:48

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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: 15 July 2013 05:09 PM   [ Ignore ]   [ # 35 ]
Puppy Dawg
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Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Women - 65#

Mine was about 15 minutes.  My wife was done in around 25 minutes.  Dont know for sure on time, somebody left the stopwatch at home.

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M/38/190 and going down

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Posted: 15 July 2013 05:22 PM   [ Ignore ]   [ # 36 ]
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AM
Back Squat
5-3-3-1-1-1-1
200/210-220/230-235-240-245

Knees trailing inside on 245


PM
WOD

2RFT

10 KB Snatch right arm, 1.5 pood
10 L pull ups
10 KB Snatch left arm, 1.5 pood
10 L pull ups

Scaled to 1 pood.

Time
7:52 (3:12, 4:40)

Pull ups broken as 5-3-2 first round, all 2s the rest.

$O
Free handstand practice - got 3 “successful” attempts about 15-25 seconds each

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M/47/5’10”/160

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Posted: 15 July 2013 05:26 PM   [ Ignore ]   [ # 37 ]
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Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

7:40

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M/48/5’ 11”/220#

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Posted: 15 July 2013 05:29 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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Hope

Bench press
5x10 @ 75#

Pack
Three rounds of:
Burpees
55 pound Power snatch
Box jump, 18” box
55 pound Thruster
Chest to bar Assisted Pull-ups

One minute per exercise. One minute break between rounds.
10   9     9
12   10   10
13   10   10
10   10   12*
13   13   10

First time I can remember making it to the end of a FGB-style workout.
*Forgot last round of thrusters. Finished it after extra one minute of rest.

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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: 15 July 2013 05:31 PM   [ Ignore ]   [ # 39 ]
Big Dawg
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Monday, July 15th, 2013 - HPC, Burpees
Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

5:34

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M/34/5’ 10”/182#

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Posted: 15 July 2013 05:32 PM   [ Ignore ]   [ # 40 ]
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Strength: Deadlift
235x5

WOD: FRIDAY 130712

Pack-ish:
115 pound Squat Clean and Jerk, 30 reps

11:39

I had to swallow some pride going into this one, knowing I would hurt myself if I tried to do this with the RXed pack weight of 135.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 15 July 2013 05:52 PM   [ Ignore ]   [ # 41 ]
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20130715 Mon

Chipper Almost Pack
115 pound Squat clean, 10 reps
20 Toes to bar (4 above bar, 6 chest area, 10 leg raises)
20 Box jump, 24 inch box
10 Muscle-ups (3 pull-ups/3 ring dips with blue band)
27 pound dumbbell Push press 20 reps
60 Single-unders
95 pound Thruster, 10 reps
20 Pull-ups (green band)
20 Burpees
200’ Walking lunge with 10 lb plate held overhead
32:33

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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 05:52 PM   [ Ignore ]   [ # 42 ]
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b/i:
cfwu
stretching
ankle & shoulder mobility

WOD:
Three rounds for time of:
10 Hang power cleans, 50 lbs
10 Burpees
Time: 7:04

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: 15 July 2013 06:13 PM   [ Ignore ]   [ # 43 ]
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SATURDAY 130713

Pack:
95- 115 pound Squat clean, 10 reps
20 Toes to bar 10, 5, 5
20 Box jump, 20 inch box
10 Muscle-ups (or progressions) a disaster
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders   60 SU’s
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees 10, 10
200’ Walking lunge with 25lb plate held overhead - about 40’ then rested

27:40

I spent 7-8 minutes on muscle ups. I use a band for assistance and had the wrong one b/w the rings. Took a while to put the right one and I left the other which became too much, & a nuescence. I was struggling to do even 2 at a time as it was, so I did singles. I will be prepared for these next time. I can usually do 3-5 with the right setup. I’d have preferred HSPU’s.

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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: 15 July 2013 06:26 PM   [ Ignore ]   [ # 44 ]
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Low bar back squat. Week 5
3x 104kg / 229lb

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees (strict)
4:26 -3 burpees (accidently did 18 in round 2)

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M 29 178cm 80kg

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Posted: 15 July 2013 06:35 PM   [ Ignore ]   [ # 45 ]
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Back from vacation.

Man, 6 hrs in the car really does wonders for your mobility. hmmm

Just worked on some split jerks off the boxes and mobility today.

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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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