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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 ]
Top Dawg
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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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44yo 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/36/6/185#

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

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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/36/6/185#

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

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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/39/5’7”/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/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: 17 July 2013 02:25 PM   [ Ignore ]   [ # 55 ]
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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 ]
Puppy Dawg
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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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