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Friday, July 19th, 2013 - Rope climb, Clean and Jerk
Posted: 19 July 2013 12:08 PM   [ Ignore ]   [ # 16 ]
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100 burpee ring pullups

18:56

Slow and steady, usually in fives. Ring height set at the absolute top of reach standing with arms straight up. First twenty strict pullups. Burpees were chest and thighs to ground with strict pushup, and pullups were shoulders touching rings. 50 of them were done at 7:35

Warmup
3 mi on stationary bike, 8:36
DROMS
Bottom of squat for 3 minutes

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 19 July 2013 12:10 PM   [ Ignore ]   [ # 17 ]
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Murph99 - 19 July 2013 05:06 AM

Complete As Many Rounds As Possible In 60 Minutes:
1 Power Clean @ 135lbs
2 Front Squats @ 135lbs
3 Split Jerks @ 135lbs
400m Run
5 Handstand Push Ups
6 Pull Ups
7 Jump Touches, 9.5 feet
800m Run
9 Kettlebell Swings using 45lb dumbbell
10 Burpees

4 rounds plus sets up to, but not including, the 800m run in round 5

Yowza!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 19 July 2013 12:49 PM   [ Ignore ]   [ # 18 ]
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warm-up
4x of 15 good mornings, 65# & 15 squats

CFSB ME Work 2013 Cycle4 week7
PJ
[7@45;5@95;5@125;5@145;5@155 warm-up]
Attempt 5x3reps @165; got 5x3 (2min rest b/w sets)
Debrief:
PJ- OK

10min rest, then…

WOD (SCALED from BrandX 7/19/13)
AMRAP in 12min of:
3 beginner rope climbs
10 PP, 95#
200m run (a there-and-back)
TOTAL=5 complete

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

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Posted: 19 July 2013 01:45 PM   [ Ignore ]   [ # 19 ]
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Murph99 - 19 July 2013 05:06 AM

Complete As Many Rounds As Possible In 60 Minutes:
1 Power Clean @ 135lbs
2 Front Squats @ 135lbs
3 Split Jerks @ 135lbs
400m Run
5 Handstand Push Ups
6 Pull Ups
7 Jump Touches, 9.5 feet
800m Run
9 Kettlebell Swings using 45lb dumbbell
10 Burpees

4 rounds plus sets up to, but not including, the 800m run in round 5

Wow! How did I miss this?

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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: 19 July 2013 01:51 PM   [ Ignore ]   [ # 20 ]
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Run/Clean & Jerk

7 rounds for time:

7 clusters @ 70 lbs
0.31 mile run (I was going for 500m but didn’t convert it to miles before getting on the treadmill)

33:40

This amounts to 3500m and 3430 lbs moved. I’ll shoot for 4000m and 7 cluster @ 75 lbs

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 19 July 2013 02:56 PM   [ Ignore ]   [ # 21 ]
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WU
DB, DU, sit-ups, dips

Shoulder Press
5-3-3-1-1-1-1
95//100-105(2)f//110-115-120f-117f

WOD

FRIDAY 130719

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post time to comments.

Compare to 120611.

Pack
Sub: 5 reps lat pull down machine @ 125.5 pounds & rope handles -> for one rope climb
Weights: 95/105/115/125/135

Time
11:10 (2:43, 3:04, 2:43, 1:53, 0:46)

Lat pull-downs broken - first and last round in 5s, the rest as 3+2

Compare to 120611: 12:50. Same set up for rope subs, 80-90-100-110-120 weights.

$O
500m treadmill walk
Side splits 5 min each

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M/47/5’10”/155

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Posted: 19 July 2013 03:50 PM   [ Ignore ]   [ # 22 ]
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Porch
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 1 ascents
155 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 1 ascents
165 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
175 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
185 pound Clean and jerk, 1 rep

21:05

Cut the 4 and 3 rope climb sets to 1. It was drizzling and my feet were slipping on the climbs, so I decided to lower the reps.  I didn’t want to fall from the top of the rope.

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M/33/5’11”/245#

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Posted: 19 July 2013 04:53 PM   [ Ignore ]   [ # 23 ]
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20130719 Fri

Sprint triathlon
For time:
10.5 mile bike commute - 46:46 with 3-4 light stops
T1:  park bike, drop gear, change shoes, drink water - 3:10
30 min run, didn’t take mileage
T2: water, strap in - 1:21
1000 M row 5:07
1:26:21
Did I mention the 102 F temp?

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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: 19 July 2013 04:54 PM   [ Ignore ]   [ # 24 ]
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AM
WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips, 2 chin ups)

WOD -  130711

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

BS: 205, 225, 245
SP: 95, 115, 125(PR)
DL: 255, 275, 300 (PR)
Total - 670

Compare to 130610
Total - 625

$O:  none… Running late…

PM
500m row
pull up improvement per GD
5 EMOM green band 8 minutes
1000m row

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 19 July 2013 05:11 PM   [ Ignore ]   [ # 25 ]
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“Nancy”

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

rx 16:30

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M/31/6’1/185

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Posted: 19 July 2013 05:19 PM   [ Ignore ]   [ # 26 ]
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Elizabeth

5x5 bench press
105-105-105-110-110

21-15-9, 75#
Cleans
Bar Bench Dips

Time: 6:30
Two breaks in the dips.

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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: 19 July 2013 05:30 PM   [ Ignore ]   [ # 27 ]
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14:00 mobility glutes, adductors, Quads t-spine

Buy in:

50 air squats
1 min bottom of the squat
1 min down dog stretch
20 box jumps at 20 inches
15 push-ups
1 min banded shoulder traction
Row 250m


Wod:
3x
In 4:00
Row 500m 1:17.1, 1:17.4, 1:16.4
Amrap wallball in remaining time
Rd 1 - 21
Rd 2 - 18
Rd 3 - 21

Cash out:
21-15-9
Knees to elbows 5/5/4/4/3, 4/4/3/2/2, 4/3/2
Good mornings with a 45# bar - unbroken
9:35

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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: 19 July 2013 05:34 PM   [ Ignore ]   [ # 28 ]
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Recovery - run/circuit/run/swim Low % MAP

Easy run 10min @ ave 121bpm
rest 5min
10min @ easy aerobic pace of 5 RR + 10 WL + 15 RKBS 16kg ave 132bpm 7 rounds
Rest 5min
11min run @ ave 132bpm
Rest 5min
Swim freestyle @ aerobic / technique pace
2 X 200m/ 30s rest, 100m/ 30s rest, 50m 30s rest about 19 strokes per 25m

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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: 19 July 2013 05:39 PM   [ Ignore ]   [ # 29 ]
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Front squat. Week 4
3x 76.5kg / 169lbs

High rep high bar back squat. Week 2
64kg / 141lbs got 27 reps.

Pack
25 Towel knees to elbows
95 pound Clean and jerk, 5 reps
20 Towel knees to elbows
105 pound Clean and jerk, 4 reps
15 Towel knees to elbows
115 pound Clean and jerk, 3 reps
10 Towel knees to elbows
125 pound Clean and jerk, 2 reps
5 Towel knees to elbows
135 pound Clean and jerk, 1 rep
10:45

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M 29 178cm 80kg

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Posted: 19 July 2013 06:58 PM   [ Ignore ]   [ # 30 ]
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Pack
15 foot Rope climb, 5 ascents
95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135 pound Clean and jerk, 1 rep

14:29

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M/34/5’ 10”/182#

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