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Tuesday, July 16th, 2013 - Nancy
Posted: 16 July 2013 06:28 PM   [ Ignore ]   [ # 46 ]
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Unscheduled rest today following a long day at work.  Gonna try to make it up tomorrow.

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

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Posted: 16 July 2013 06:43 PM   [ Ignore ]   [ # 47 ]
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@BrandX with GD

warm-up
MOBs

CFSB ME Work 2013 Cycle4 week7
SDL
-Aborted
crud, really…

WOD (with GD)
AMRAP in 20min of:
5 PP, 135#
2 rounds of Cindy
200m run
TOTAL=5 complete in 20:24

A gasser!

$-out
2x 20 GHD sit-ups

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 16 July 2013 08:03 PM   [ Ignore ]   [ # 48 ]
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July 16, 2013

HPC 15 reps
Kettle Bell Swings 15 Reps

Warm up

3 Rounds
HPC 95 lbs 15 Reps
Kettle Bell Swings 25 lb 15 reps

Time 9:05

Sub’d Kettle Bells for Burpees to preserve my long suffering shoulders.

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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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Posted: 16 July 2013 08:10 PM   [ Ignore ]   [ # 49 ]
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MAP various low 50-65% effort

11min run @ 121bpm ave (1.75km)

2min rest then

5 sets of 2 TGU (1L+1R) + 15 RKBS @ 20kg 30s rest

2min rest

5 sets of 3 DH C2B PU + 10 Push ups 30s rest

2min rest

11.44min run @ 133bpm ave (although 50% effort) (1.75km)

126bpm ave for entire session + maxed on KBS @ 148bpm for a brief moment.

Mobility followed lunch afterwards.

BS + re-test Karen tomorrow grin

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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: 16 July 2013 08:26 PM   [ Ignore ]   [ # 50 ]
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135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups progression (rings overhead)
30 pound dumbbell Push press / push jerk, 20 reps
30 Double-unders
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
220’ Walking lunge with 45lb plate held overhead

Time - 38’40

Muscle ups I started failing and did jumping MU instead
DU were real DU these time
Walking lunges were though….

101 F temp and 30% humidity pretty nasty conditions
I was a bit drain from the start but finished these one smile

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 16 July 2013 09:30 PM   [ Ignore ]   [ # 51 ]
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Murph99 - 16 July 2013 02:50 AM

Last night, I got a call from my wife who happens to be at the beach with our kids. She said that our Aunt Nancy passed last night after a long three year battle with cancerous tumors in her brain. My wife and I grieved and shared a few Nancy memories and just before I got off the phone I clicked on the main Crossfit site to discover today’s WOD was “Nancy.” We were both dumbfounded. I dedicated today’s WOD to our Aunt Nancy. RIP Aunt Nancy, you will always be in our thoughts and hearts. Peace.

“Nancy”

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

14:36 as Rx’d

I got emotional a few times during the runs.

My condolences to you and your family!

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 16 July 2013 10:07 PM   [ Ignore ]   [ # 52 ]
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Pack Three rounds for time of:
95 pound Hang power cleans, 15 reps (15-10,5-5,6,4)
15 Burpees (All unbroken)

7:39
Happy with time, but not with execution of cleans.  Getting under the bar and getting high on shoulders was bad.  For next time: use stretch bands for shoulder and wrist mobility.  My goat: front rack

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 17 July 2013 06:54 AM   [ Ignore ]   [ # 53 ]
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Wu: 5 min rope skipping, shoulder mobility, 15 pushups, 20 squats

WOD:
7 rounds of:

3x Squat (80 kg)
3x Bench press (85 kg)
3x Deadlift (90 kg)

14:18 min.

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M/29/1,89m/93kg
Crossfit DOB: February 2012

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Posted: 17 July 2013 08:54 AM   [ Ignore ]   [ # 54 ]
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MONDAY 130715

WU: 250M row, CFWU (1) mixed with SD-S series

Pack:
Three rounds for time of:
95 115 pound Hang power cleans, 15 reps
15 Burpees

11:15

C/O - Ring dips - 10

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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: 17 July 2013 02:25 PM   [ Ignore ]   [ # 55 ]
Big Dawg
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Buttercups
“Nancy”
3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps - in hotel gym, no barbells, so used 5# DBs

14:31

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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: 17 July 2013 02:44 PM   [ Ignore ]   [ # 56 ]
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Nancy

Pack modified with rowing
5 rounds for time of:
400 meter row
65 pound Overhead squat, 15 reps

14:29

I’m resting my knee from running as much as possible.

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M/34/5’ 10”/182#

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Posted: 17 July 2013 03:34 PM   [ Ignore ]   [ # 57 ]
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CFWU X 3

“Nancy”
Pack scaling
22:24
1. 3:32
2. 4:05
3. 4:36
4. 5:06
5. 5:02
OHS unbroken, super slow on run

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People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.

M/39/5’ 10”/205 lbs

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