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Wednesday, July 17th, 2013 - Sprint triathlon
Posted: 17 July 2013 09:44 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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Thanks to CrossFit, I completed my first triathlon this morning before work. Stoked! smile

Did it as Rx’d, except went 10 meters more on the swim. Time 1:35:49, which includes transitions.
760 meter swim in backyard pool: 31:35
20k on Spin bike: 34.39
5k run on roads: 23:10

I’ve always been a runner and always afraid of triathlons because I am not an efficient (aka good) swimmer.
I give major kudos to CF Main Site programming because that’s what I’ve been doing since the first week of April, with some additional running here and there.
My improvements in CF WODs gave me the confidence to go for this triathlon today. Truly feeling blessed!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 17 July 2013 10:28 AM   [ Ignore ]   [ # 17 ]
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Pack:

Swim 500 meters
Bike 15K
Run 3K

Swim:  14:25.2
Transition to bike:  5:48.5
Bike:  40:38.9
Transition to run:  1:11.8
Run:  20:31.9
Total:  1:22:36

beatup

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 17 July 2013 11:43 AM   [ Ignore ]   [ # 18 ]
Puppy Dawg
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Pack scaling

XFit warmup X 3

9:15

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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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Posted: 17 July 2013 11:45 AM   [ Ignore ]   [ # 19 ]
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Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

‘Enjoyed’ this one. Tough. Hottest day of the year so far in the UK, so it was tough (did the WOD outside). Left my phone on the bench with the stop watch running, but when I went to press stop, the phone had crashed because it was in the sun, so I didn’t get a time. I estimate between 10-12 minutes.

Still don’t like burpees…

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Posted: 17 July 2013 12:34 PM   [ Ignore ]   [ # 20 ]
Hound
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Week 1 of 5K Training
  8 rounds
    Run 1 minute
    Walk 90 seconds

RX’d in 20 minutes - was close to the 1.25 mile mark, so I ran the rest of the way for an addition 1:05.
Total treadmill time - 21:05
Total run time - 9:05

Followed up with:
  12 power cleans 38#
  40 wall ball shots 4#
  9 power cleans 38#
  30 wall ball shots 4#
  6 power cleans 38#
  20 wall ball shots 4#
  3 power cleans 38#
  10 wall bal shots 4#
Time - 6:58

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Breathe in.  Breathe out.  Move on.

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Posted: 17 July 2013 01:02 PM   [ Ignore ]   [ # 21 ]
Top Dawg
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Warm up: 10 mins hip/leg mobilisation and stretching, 500m row

Strength:
Squat kg: 10x20, 5x50, 5x65, 5x70, 5x75

Metcon:
Helen (Rx’d) 3 RFT of:
400m run,
21 T-bar swings 24kg,
12 Pull ups
Time: 12:44

Skills: 20 GHD sit ups, 20 GHD back extns, 60 secs handstand hold front to wall

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M/47/80kg

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Posted: 17 July 2013 01:10 PM   [ Ignore ]   [ # 22 ]
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L adductor and R glut/hammie a bit wonky still

warm-up
BRIEF MOBs
4 rounds of: 15R/15L pistol practice (off 4,8,11,14inch platforms) & 15 lunges
7x 10reps SDL, 24k KB (narrowed stance for vertical shins, moving up from here…)

CFSB ME Work 2013 Cycle4 week7
BrandX programming…
HSPU EMOM; got 10x2reps
then…
BENCH PRESS
Attempt 3x7reps @120#; got 3x7 [1min rest b/w sets]
then…
Attempt 10x2reps @95# speed work every 30sec; got 10x2
Debrief:
HSPU- VERY pleased, no shoulder pain.
BP- Close grip.  No issues.  Working up from here.

then…

WOD (MODIFIED from BrandX 7/17/13)
400m run (there-and-back)=1:48
500m C2 row=1:40
400m run (there-and-back)=1:43
500m C2 row=1:41

$-out
3x
10 good mornings, 45,75,95#
10 strict k2e

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 17 July 2013 01:55 PM   [ Ignore ]   [ # 23 ]
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Warm Up: walk 200m, run 1 mile, stretch

3 rounds of:
Bench Press, DBs
Bicep curls, barbell
Bench Dips
Standing Oblique Crunches

5 rounds of:
10 jumping pullups
5 pushups

Abs, 2 rounds of:
20 pilates rollups
20 leg raise/hip raise
forearm plank with 20 alternating hip drops
20 reverse crunches
30 sec headstand with alternating leg drops, 15 per leg
Stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 17 July 2013 03:55 PM   [ Ignore ]   [ # 24 ]
Puppy Dawg
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Started back up today after a couple weeks off for a busy vacation hiking the Grand Canyon Rim to Rim. Just tried to come up with something decent to get back on the horse without killing myself.

Strength
1-1-1-1-1-1-1-1-1
Weighted Pull-Ups
20-20-25-25-30-30-35-35-40f-40f

I guess it wasn’t too horrible for my first go on weighted Pull-Ups.

WOD
AMRAP 10 minutes
5 - Pull-Ups
10 - Push-Ups
15 - Sit-Ups
20 Squats

5 Rounds + 10 Push-Ups

Overall I felt good for this. Surprisingly, it was the Sit-Ups that took the greatest toll on me.

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Crossfit Beginner
M/35/145lbs/5’7”

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Posted: 17 July 2013 04:57 PM   [ Ignore ]   [ # 25 ]
Boxer
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Squat Clean and Jerk
155 pound Squat Clean and Jerk, 30 reps
90 lbs for reps 1 - 16, 80 lbs for 17 - 30
11:06

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M / 55 / 5’ 7” / 170 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: 17 July 2013 05:33 PM   [ Ignore ]   [ # 26 ]
Mutt
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MONDAY 130715

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

    5:20

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M/31/6’1/185

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Posted: 17 July 2013 05:56 PM   [ Ignore ]   [ # 27 ]
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AM
60 min bike zone 2-3
280 watts
23.2 mph avg

PM
WOD Rx
750 swim - 15’02 pool
20K bike - 30’17 road bike
5K run - 22’30 road

1:09’27 with transitions

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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: 17 July 2013 05:58 PM   [ Ignore ]   [ # 28 ]
Top Dawg
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MONDAY 130715

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

6:41

Last time was 6:57 so a 16 second PR.  The HPCs were unbroken first set then 10-5 for the next two.  Burpees were slow and steady.  I really can’t cycle through them very fast.

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Posted: 17 July 2013 06:05 PM   [ Ignore ]   [ # 29 ]
Big Dawg
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Sprints

My daughter wanted to sprint today, so sprinting it is.

120-130 meter sprint
1 minute rest
8 rounds

temp was still in the 80’s late in the day.

After my daughter was done (she went for 18 rounds), off to the gym

Press
10 @ 55#
10 @ 65#
Push Press
10 @ 75#
10 @ 75#
10 @ 75#

Aiming for 3x10 each of press, push press &  jerk

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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: 17 July 2013 06:15 PM   [ Ignore ]   [ # 30 ]
Top Dawg
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w/u
30’s arms FtB, BtF, chest opener, StS twists
30’s legs FtB, In to Out, Out to In

Wod:
3x
Amrap in 4 mins
30 box jumps @20 inches 15/15, 10/10/7/3, 8/8/8/6
In remaining time
Push jerks @65# 20/16/12
No rest right into next interval

This was just as sucky as I thought it would be.

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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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