2 of 2
2
Monday, July 22nd, 2013 - Rest Day
Posted: 22 July 2013 03:37 PM   [ Ignore ]   [ # 16 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  523
Joined  2011-10-24

WU
Rowing, DROMs, various
3x5 snatch @ 50,70,80

WOD

SUNDAY 130721

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.

Compare to 121216.

Row: 7,7,7,7,7,7,7,7 (7)
Squat: 19,18,18,18,18,18,18,18 (18)
Pull Up: 11,8,7,6,6,6,6,6 (6) - kipping, Gravitron
Push Up: 12,9,7,7,7,7,6,6 (6)
Sit Up: 10,11,10,10,10,9,9,9 (9)
Total: 46

Compare to 121216: 45

$O
Stretching

 Signature 

M/46/5’10”/155

Profile
 
 
Posted: 22 July 2013 05:01 PM   [ Ignore ]   [ # 17 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  586
Joined  2010-06-18

GHD Wall ball, Wall ball 2-fer-1s
Pack
21-15-9 reps for time of:
Sit up Wall ball, 8 pound ball
Wall ball “2-fer-1s”, 14 (sub 15) pound ball
4:40
“2-fer-1s” were pretty ugly ........ some where more like “1 1/2-fer-1s”

 Signature 

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/

Profile
 
 
Posted: 22 July 2013 05:54 PM   [ Ignore ]   [ # 18 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  259
Joined  2009-07-02

Dynamic stretch
Squats 3x5
Close grip bench 3x5
Wod
Amrap 10 min
45# push press x3
12# ball slams x5
=15 rounds
Co
3x5 knee raises

Profile
 
 
Posted: 22 July 2013 06:13 PM   [ Ignore ]   [ # 19 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  514
Joined  2009-10-21

130721 - Tabata This!

Warm-up: Deadhang pull-up work, dips, and stretching

WOD: 8 rounds of tabatas for each of sumo-deadlift high-pulls, squats, elevated beginner pull-ups, push-ups, and sit-ups - with 1 minute of rest between each exercise. I did:
SDHP: 10-10-10-10-10-10-10-10
Squats: 12-12-12-12-12-12-12-12
EBPU: 6-6-6-5-3-3-2-2
Push-ups: 6-6-6-6-6-6-6-4
Sit-ups: 10-9-5-5-5-5-5-5

Total reps: 296
Tabata score: 33

This was my first full-blown tabata WOD, and I’m pretty happy with my performance overall. I definitely gave it everything I had, though I would have liked to have eked out a few more reps on EBPUs, push-ups, and sit-ups.

During the sit-ups, I switched to 5-rep rounds after the second round made me feel some concern about meeting Pukie. That was to no avail, however, as shortly after the WOD finished, he and became aquinted for the first time, shaking hands thrice. Then I spent well over half an hour laying on the floor.

 Signature 

30/M/5’11”/235

Returned to Crossfit 8/24/2011: 285

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

Profile
 
 
Posted: 22 July 2013 06:56 PM   [ Ignore ]   [ # 20 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3673
Joined  2007-12-23

Done Monday,
Buy in:
2:00 down dog
2:00 bottom of the squat
Run 400m
20 double unders
2:00 banded shoulder stretch
2:00 roll scaps, traps and pecs
20 push-ups
Row 250m


Wod:
Amrap in 15 mins
5 burpees
10 ring rows with feet elevated 12 inches (you can use plates here)
15 overhead squats @45#

5rds +5+6
As I suspected the ring rows were all about muscle failure first round was 5/5 after that a collection of 4/4/2, 3/3/2/2
OHS and burpees unbroken

Cash out:
10 mins to work muscleup transitions on the low rings
did this, traded off three three with daughter #2
started with bottom of the rings about chest high, moved to bottom of the rings about shoulder high about 1/2 way through.

Rest 5 mins

2 x max pull-ups sets
14/7

 Signature 

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

Profile
 
 
Posted: 22 July 2013 07:04 PM   [ Ignore ]   [ # 21 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  487
Joined  2012-07-02

MON 07222013
Dojo 75 minutes:  Strike drills, kata, bag work (Joe Lewis style), 32 hand release push ups.

 Signature 

Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

Profile
 
 
Posted: 22 July 2013 07:47 PM   [ Ignore ]   [ # 22 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  363
Joined  2009-09-10

Diane

Yesterday
30 mile ride, 2:00

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet
women 135#

#155, Time: 5:46
Handstands were feet over Smith bar, #6
2 breaks in first set of handstands, 1 break in second set
1 break in second set of deadlifts
I can get this weight under 5:00.

 Signature 

M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

Profile
 
 
Posted: 22 July 2013 09:44 PM   [ Ignore ]   [ # 23 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2008-05-23

ST - Snatch technique + BS + DH PU

w/up 5min row + LB mobs + Snatch drills PVC + bar

Snatch 4 x 3Pos snatch (ground, below knee, hi hang) @ 30kg

Rest 3-4min

BS @ tempo 41x1

Really slowed it down - completed squatting in Oly shoes.
Focused on no hips back - just more folding at knees keeping chest upright
2min rest b/t sets

bar X 6, 30x6,40x6, 50kg x6reps

Felt great grin Awesome to slow the descent right down and feel connected to the movement! + Back felt fine!

Deadhang Pull ups

3 sets max reps - chin over bar > 15, 7, 5 - 2min recovery b/t sets - my lats were smashed after that so had a good stretch of them!

 Signature 

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

Profile
 
 
Posted: 22 July 2013 10:01 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  568
Joined  2009-06-02

Brick bike run
60 min bike
285 watts avg
108 rpm avg
23.8 mph avg

10K run - 45’53 @ 7’24 pace

It was hot and humid !!!!!

 Signature 
M/36/6/185#

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

Profile
 
 
Posted: 23 July 2013 06:32 AM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1414
Joined  2009-06-24

Back Squat; WB Situps, WB OH Lunges, Pushups, KBS

Another week off last week with nothing but shoulder PT and cabin sanding and painting. Progress.

Before: 100 singles, 60 DU (one miss at 55), shoulder PT

Back Squats
135x5, 155x3, 175x2
3-3-3-3
185-195-205-215
Not hurting my shoulder nearly as much. Still a little tight, but doable, and the squats themselves felt pretty strong, considering the disruption.

3 RFT
10 20# WB situps
20 WB OH lunges
10 pushups (did these on a box, still sucked)
20 35# KBS (USSR)
8:24

Have lost a lot of pushup strength due to cutting back so much on upper body because of shoulder. Decided to push it a bit today. Not 100% but no red flags. Going to be a long road back.

 Signature 

The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 23 July 2013 06:46 AM   [ Ignore ]   [ # 26 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  536
Joined  2011-10-06

20130722 Monday

Pack (almost)
21-15-9 reps for time of:
Sit up Wall ball, 4 pound ball
Wallball “2-fer-1s”, 14 pound ball
7:55

Harder than it looked!  Too slow on squat, so I was catching the ball at the top of the 2-fer and had to reset in squat for each rep.

 Signature 

M/48/6’3”/225
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 23 July 2013 08:44 AM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1658
Joined  2008-02-14

2.5 mile run:  19:18

For time:
5 rope climbs
5 c&J 95#
4 rope climbs
4 c&j 105#
...
...
1 rope climb
1 c&j 135#

13:54

Profile
 
 
Posted: 23 July 2013 09:51 AM   [ Ignore ]   [ # 28 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

Complete 7 rounds for time:
3 Power Cleans 42.5kg
Sprint 40 yards (2 x 20)

5:04

Mobility

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
   
2 of 2
2