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Tuesday, July 16th, 2013 - Nancy
Posted: 16 July 2013 01:48 PM   [ Ignore ]   [ # 31 ]
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RIP “Smykowski”
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2.5 mile run
40 burpee pull ups

Time- 36:34

First time in 3 weeks I felt near 100%. Good WOD.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 16 July 2013 01:59 PM   [ Ignore ]   [ # 32 ]
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130716
“Nancy”

Puppies:
3 rounds for time of:
400m run
30# Overhead Squat, 15r

Time:11:22

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 16 July 2013 02:06 PM   [ Ignore ]   [ # 33 ]
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thanks to all who replied. she is definitely in a better place and no longer suffering. glad i got to lay it all out for her during this WOD, and i can’t believe that workout was prescribed the day she passed.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 16 July 2013 02:56 PM   [ Ignore ]   [ # 34 ]
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“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

17:38

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M/48/5’ 11”/220#

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Posted: 16 July 2013 03:16 PM   [ Ignore ]   [ # 35 ]
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Deadlift. Week 6.
3x 129kg / 284lb

High rep deadlift. Week 3
94kg / 207lb got 26 reps.

“Nancy”
pack
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
14:40

Compare to: 130506 As RX’ed 21:13

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Posted: 16 July 2013 04:19 PM   [ Ignore ]   [ # 36 ]
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Nancy

3RFT

400m run
20#Overhead squat 15 reps

12:03

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There is nothing worse than pubic fat

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Posted: 16 July 2013 04:36 PM   [ Ignore ]   [ # 37 ]
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Puppies
“Nancy”
3 rounds for time of:
400 meter run (SUB: elliptical machine)
30 pound Overhead squat, 15 reps

Time: 8:09.1

Cash out:
1mi walk, 4mph
20 Australian pullups

A lovely kick in the front half of the quads. This one is not quite as easy as it sounds, especially when you’re doing rounds for time. I wanted to unwind it with a less than full speed walk and some upper body work, plus I needed to burn off some more calories so I’d feel like I could actually have a small steak for dinner tonight. After that one, I might end up doing some rowing tomorrow…maybe paired with some pushups or something. I probably could have gone for just a touch more weight on the OHS, though - perhaps 50# instead of 30.

Dinner is its own reward - see attached.

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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: 16 July 2013 04:59 PM   [ Ignore ]   [ # 38 ]
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AM
WU
3x(500m row, Samson stretch (20sec/side), 10 OHS w/PVC, 10 GHD back extensions)

WOD - 130708
Front squat 3-3-3-3-3
135-145-155-175(pr) -185(pr)

$O: 1 mile un-timed run

PM
2 minutes of running in place and jumping jacks
10 rounds for time
8 GHD sit-ups
20 DUs
10:44

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 16 July 2013 04:59 PM   [ Ignore ]   [ # 39 ]
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1 Mile road run-9:33

20 push ups
30 bicycle crunches

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M/37/5’7”/220—>206

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Posted: 16 July 2013 05:27 PM   [ Ignore ]   [ # 40 ]
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WU
500m row, DROMs

Deadlift
5-3-3-1-1-1-1
250/270-280/290-300-310-315f
20 @ 190 pounds

MONDAY 130715

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

Pack
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Time
6:48 (1:53, 2:21, 2:34)

HPC broken as 15, 9+6, 9+6

$O
400m walk - treadmill
500m row
Side split hold - 5 min each side

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M/47/5’10”/155

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Posted: 16 July 2013 05:35 PM   [ Ignore ]   [ # 41 ]
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“Nancy”

5 rounds for time of:
400 meter run
95 (sub 80) pound Overhead squat, 15 reps
15:58

Kyla, 40 lbs, 18:27

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 16 July 2013 06:02 PM   [ Ignore ]   [ # 42 ]
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Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees
10:30

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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: 16 July 2013 06:08 PM   [ Ignore ]   [ # 43 ]
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Joined  2009-03-01

Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Snatch (90/3,97.5/3,105/3)2

Back Squat (220/4)4

Reinjured my thumb receiving the bar on the first rep of the second set with 105. :-(

Could barely stand to hold onto the bar for my squats

Cash-out:
40 GHD sit-ups
40 Hip Extensions
20 Leg Raises
17 Diamond Push-ups

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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: 16 July 2013 06:11 PM   [ Ignore ]   [ # 44 ]
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Warm Up


“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

14:49


Cash Out

5RFT
10 tire flips / Jumps
Farmers Walk 70lb 200 ft.
10 75 lb power cleans
20 box jumps on bumper of engine
10 75 lb thrusters
20 wall balls 20 lb
100 m run

37:26

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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 06:17 PM   [ Ignore ]   [ # 45 ]
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With Dr. JDG
Buy in
Watch JDG Lift

AMRAP in 20
5 Push press, 135
2 Rounds of Cindy
200 M

5 rds + PP + 1 PU

Cash out
Watch JDG do GHD sit ups

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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