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Monday, July 15th, 2013 - HPC, Burpees
Posted: 15 July 2013 06:49 PM   [ Ignore ]   [ # 46 ]
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frosty996 - 15 July 2013 06:35 PM

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

 

too true not looking forward to that 20 hr drive next month.

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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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Posted: 15 July 2013 06:58 PM   [ Ignore ]   [ # 47 ]
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started late, no mobility

usually a Crossfit day but did weightlifting as my training partner is off for a week tomorrow so wanted a lifting day.

w/u 30’s arms, forward, backward, chest opener, twists
30’s legs back and forth, in to out, out to in

All in kilos

Rack Jerk 4x2 2 80-85%
w/u 5@20, 3@30, 2@40, 2@45
sets 4x2 @ 48

Snatch Balance 4x2 @ 80-85%
w/u 3@20, 2@30, 2@35
sets 4x2 @ 40

Squat Clean 6x1 @ 85%
w/u 5@15, 3@35, 2@45,
sets 6x1 @ 51

Front Squat 7x1
20-41-61-65-68f-67f-65

went through all of this way too fast switching out weights and going, trying to fit it in to time alloted and the front squats suffered.

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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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Posted: 15 July 2013 07:03 PM   [ Ignore ]   [ # 48 ]
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Magdawg2020 - 15 July 2013 06:49 PM
frosty996 - 15 July 2013 06:35 PM

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

 

too true not looking forward to that 20 hr drive next month.

Hope you’re at least splitting that across a day!

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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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Posted: 15 July 2013 07:05 PM   [ Ignore ]   [ # 49 ]
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MON 07152013 Dojo 75 minutes
Punch drills floor and bag, kick drills floor and bag, semi-free sparring. 
Calisthenics.

cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
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One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 15 July 2013 07:33 PM   [ Ignore ]   [ # 50 ]
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frosty996 - 15 July 2013 07:03 PM
Magdawg2020 - 15 July 2013 06:49 PM
frosty996 - 15 July 2013 06:35 PM

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

 

too true not looking forward to that 20 hr drive next month.

Hope you’re at least splitting that across a day!

on the way up to Montana we do a long day then a short day so as to arrive at noon, on the way home we start ASAP and push through into the night.

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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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Posted: 15 July 2013 08:52 PM   [ Ignore ]   [ # 51 ]
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Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

10:20

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 15 July 2013 09:03 PM   [ Ignore ]   [ # 52 ]
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Puppy:

Three rounds for time of:
Run 100 meters
20 Push-ups
Run 100 meters
20 Sit-ups
Run 100 meters
20 Squats
Run 100 meters
20 Back extensions

23:23 with logistics

Subbed 44# good mornings for back extensions. Logistics were that neighbor wanted his equipment back XD

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 15 July 2013 09:28 PM   [ Ignore ]   [ # 53 ]
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WOD: 50 kg (111#) Squat Clean and Jerk, 30 reps. 13 min.

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 16 July 2013 05:47 AM   [ Ignore ]   [ # 54 ]
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Monday, July 15th, 2013 -

At the beach
100 situps
100 pushups
walk5k

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 16 July 2013 07:05 AM   [ Ignore ]   [ # 55 ]
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3.3 mile run - 28-ish

For time:
10 Squat cleans (125)
Run 200m
20 Squat cleans (95)
Run 400m
30 Squat cleans (75)
Run 800m

21:37

Within 4 minutes, find 1rm dead lift:  325

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Posted: 16 July 2013 02:45 PM   [ Ignore ]   [ # 56 ]
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AM
WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 1 pull up)

WOD - 130707
“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
42-30-18
Ring dips

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Post time to comments.
All those ring dips were a killer - 19:21

Compare to 130504.
Last time I did this WOD it was with 12-9-6 on the ring dips - 9:19

$O:  100 DUs

PM
pull up improvement per GD
4 EMOM 10 min with green band
24” box jumps, 10 EMOM 5 min

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 16 July 2013 03:47 PM   [ Ignore ]   [ # 57 ]
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Chipper (aka Killer)

1/2 mile run
GHD Back ext

13 minute core workout

Pack:
95-115 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
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
No Walking lunges, too tired

17:28 (too much for fitness level)

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Posted: 16 July 2013 06:03 PM   [ Ignore ]   [ # 58 ]
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Warm Up


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

7:26

Cash Out
Speed mowing before rain.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 16 July 2013 08:00 PM   [ Ignore ]   [ # 59 ]
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July 15, 2013

Run 3.54 Miles

Time: 43.33

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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