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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/46/5’10”/155

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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/47/5’ 11”/210#

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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”/170 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 ]
Big Dawg
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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/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 15 July 2013 06:26 PM   [ Ignore ]   [ # 44 ]
Big Dawg
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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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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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