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130205 - Tuesday, July 23rd, 2013 - Front squat, Box jump, KB swings, Wall ball
Posted: 23 July 2013 10:18 AM   [ Ignore ]   [ # 16 ]
Top Dawg
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3KM run TT

5min jog + DROMS + 2 X 150m fast controlled efforts with full recovery

My house 3km loop > 12:33

Ave HR 166bpm > HR at end 177bpm

1min recovery HR 133BPM

Ave pace 4min 11 sec per KM or 6min 43sec Mile pace

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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: 23 July 2013 10:35 AM   [ Ignore ]   [ # 17 ]
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Strength: Deadlift
240 x 5

WOD: SATURDAY 130720

Pack +
21-15-9 reps for time of:
Sit up Wall ball, 10 pound ball
Wallball “2-fer-1s”, 18 pound ball

7:01

Compare to 120922:

6:49 at 8/14

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

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Posted: 23 July 2013 12:14 PM   [ Ignore ]   [ # 18 ]
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CFWU X 3 with100 reps jump rope each round

CustomWOD.com weight set tests

20 x 65# front squat
15 x 20” box jump
45 x 16kg kb swings
30 x 35# Thruster

6:26

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M/47/5’11”/212

“Do what you like - like what you do” Jake, Life is Good

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Posted: 23 July 2013 12:20 PM   [ Ignore ]   [ # 19 ]
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“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.

5-15-3-8-10
last time: 4-16-3-8-10
time before: 4-15-3-7-9
I tried to go up on pullups, but didn’t quite make it. Next time. Row was good. I almost had 16 squats.

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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: 23 July 2013 12:21 PM   [ Ignore ]   [ # 20 ]
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Took about 1 week off to rest/rehab right knee.  Lots of KStarr stuff.  Rehband knee sleeves arrived yesterday, so I figured it was time to get back into it.

DROMS/mobility

TUESDAY 130723

For time:
205 135 pound Front squat, 20 reps
30 Box jump, 30 inch box—stepped down from these
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Time - 7:48

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 23 July 2013 12:56 PM   [ Ignore ]   [ # 21 ]
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2 RFT

Run 400 meters*
15 front squats, 38#
15 push press, 38#
Run 400 meters*
15 power cleans, 38#
15 handstand push-ups**

Total Time:  31:38
Treadmill time:  15:17

*ran 2 minutes, walked 1 minute, ran until I reached 400 meters - every run segment
**modified handstand push-ups - on my knees on my weight bench - made sure my head touched the floor every time - my arms were SO wobbly the last 5 I was afraid I’d face plant!!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 23 July 2013 01:36 PM   [ Ignore ]   [ # 22 ]
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AcidSWE - 23 July 2013 03:09 AM

2 years

Yesterday it was 2 years, July 22, 2011 that a sole terorrist hunted down and killed 69 young people on a small island in Norway.
The island´s name was Utöya. Today´s wod is in remebrance.

I remember when that horrible incident happened. Nice of you to remember them this way.

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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: 23 July 2013 01:37 PM   [ Ignore ]   [ # 23 ]
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Ran 1 mile to gym
95# front squat, 20
22” box jumps, 30
26# kb swings, 40
12# wall ball shots, 50, these were the hardest for me. I could barely stand when I finished this WOD.
Time 9:10
Ran 2 miles home

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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: 23 July 2013 02:39 PM   [ Ignore ]   [ # 24 ]
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10k run - 44’44 @ 7’12 pace

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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: 23 July 2013 02:50 PM   [ Ignore ]   [ # 25 ]
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Packish
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 10 pound ball

9:43

I usually split the WB on a mod like this half my 20# half 10#, but I forgot the 20# at home.

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M/48/5’ 11”/220#

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Posted: 23 July 2013 03:11 PM   [ Ignore ]   [ # 26 ]
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WU
KB swing, Burg/2, random

Shoulder Press 3x3 @ 80-90-95
Push Press 1x12 @ 95

WOD

TUESDAY 130723

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 130205.


Pack
135 pound Front squat, 20 reps (from the floor, broken 10-5-5)
30 Box jump, 24 inch box (STEP board on 12 blocks)
40 Kettlebell swings, 1 pood Dumbbell swings, 35 pounds (held by the plate)
50 Wall ball shots, 14 pound ball DB Thrusters, 12 pounds dumbbells (broken 25-25)

Time
9:40

$O
3x10 handstand shrugs
Side split 5 min each leg

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M/47/5’10”/155

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Posted: 23 July 2013 03:54 PM   [ Ignore ]   [ # 27 ]
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20130723 Tue


“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up green band assist
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
5+11+5+7+7=35

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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: 23 July 2013 04:11 PM   [ Ignore ]   [ # 28 ]
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20 Front Squat 45#
30 Box jumps
40 KB Swings 30#
50 Thrusters 20#

14:08

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There is nothing worse than pubic fat

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Posted: 23 July 2013 04:12 PM   [ Ignore ]   [ # 29 ]
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Warm up
20 Pass Throughs
Stretches
15-OH Squats (PVC Pipe)
15-Pull-Ups
15-GHD Sit-Ups
15- Back Extensions
15-Push-Ups
400m run

WOD
For Time
“Packish”
20-Front Squats 205/145 (115#)
30-Box Jumps 30”/24” (24”)
40-Kettlebell Swings 1.5/1 pood (1 pood)
50-Wall ball shots 20/14 (14#)

14:00

Cash Out: 400m run

I tried to do it with the 135#. But, I did two and knew that I couldn’t do all 20 at that weight. So I dropped it down. I was able to do everything else as RX’d for Pack. My quads were killing me when this was done. My 400 meter run cash out was amusing with legs that would barely work. Great WOD, I should be sore tomorrow.

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Crossfit Beginner
M/35/145lbs/5’7”

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Posted: 23 July 2013 04:26 PM   [ Ignore ]   [ # 30 ]
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Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Taped up and tested out the thumb today since the doc said I can do whatever I can tolerate after the swelling and brusing is gone.

Snatch 45, 55, 65, 75

Since that felt ok:

Snatch+OHS
90/1+3, 97.5/1+2, 100/1+1

Clean+Front Squat+Jerk
(110/1+3+1, 130/1+2+1)2

RDL
130/5, 185/5, 205/5

(GHD Situps/15, Hip Extension/15, Banded Good Morning/15)2
GHD Situps/10

Thumb still attached, but straight into the ice.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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