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Wednesday, July 24th, 2013 - Row lots
Posted: 24 July 2013 07:06 PM   [ Ignore ]   [ # 31 ]
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Dojo 75 minutes all kata all the time.

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Dawn T

F/53/5’6”/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

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Posted: 24 July 2013 07:21 PM   [ Ignore ]   [ # 32 ]
Mutt
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Didn’t have a true row machine available, I have a small machine that mimics the movements so I did that for 45:00

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 24 July 2013 07:31 PM   [ Ignore ]   [ # 33 ]
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SUNDAY 130721

“Tabata This!”

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

SDHP (reps): 12, 12, 12, 12, 12, 12, 12, 12 - 12
Squat: 15, 15, 15, 12, 12, 12, 12, 13 - 12
Pull-up: 9, 8, 8, 7, 7, 7, 7, 6 - 6
push-up: 12, 12, 10, 10, 9, 9, 8, 7 - 7
Sit-up: 10, 10, 10, 10, 9, 9, 9, 9 - 9
Total: 46

Compare to 121216.

Squat - 17 17 17 16 16 16 15 15 - 15
Pull-up - 11 9 9 8 8 7 7 7 - 7
push-up - 15 12 10 10 7 7 8 8 - 7
Sit-up - 11 11 11 11 9 9 9 10 - 9
Rows (cal) - 5 5 4 4 5 4 5 4 - 4
Total = 42

Changing up the order matters a lot for the squats and pull ups… same with SDHP over rowing.  On days like today where I start out with sore hamstrings from my CFSB work on the previous two days I have to remind myself that I was warned WOD results might suffer.

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

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Posted: 24 July 2013 07:50 PM   [ Ignore ]   [ # 34 ]
Top Dawg
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150 pushups, nor for time

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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: 24 July 2013 08:04 PM   [ Ignore ]   [ # 35 ]
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Low bar back squat week 6.
3x 106.5kg / 235lbs

Row 21,097 meters
1:37:32

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M 29 178cm 80kg

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Posted: 24 July 2013 09:37 PM   [ Ignore ]   [ # 36 ]
Mutt
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5000m row

24:26

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pain is just weakness leaving the body

CF Start 2010-03-19 at 192 lbs

M/43/5’9/190

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Posted: 24 July 2013 10:04 PM   [ Ignore ]   [ # 37 ]
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Press + WL/R PU/ RR

w/up as per normal but no bw movements

Press - heavy 3rep
bar,30,35,40,45,50kg about 2-3min rest b/t sets

Strength circuit: 4 rounds
Walking lunges x 16 (BW,10kg db each side, 15kg e/s,15kg e/s)
30s rest
Ring Push ups 10 reps
30s rest
Ring rows 10 reps
1min rest

(need to do 2min rest after last ex to make more st. orientated)

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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: 24 July 2013 10:11 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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usafnomad - 24 July 2013 10:42 AM

WEDNESDAY 130724

Row 21,097 meters

Forgot to get 2K time

Time - 1:31:16

When my head hits the pillow tonight, it is LIGHTS OUT!!

Nice work!!

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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: 24 July 2013 10:11 PM   [ Ignore ]   [ # 39 ]
Big Dawg
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ausman - 24 July 2013 08:04 PM

Low bar back squat week 6.
3x 106.5kg / 235lbs

Row 21,097 meters
1:37:32

Way to go!

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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: 24 July 2013 10:12 PM   [ Ignore ]   [ # 40 ]
Big Dawg
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2k: 12:43
21,097 meters: 2:05:01
My butt is on fire. I’m sure my back will be soon. Wasn’t horrible until I stood up and walked around.

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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: 24 July 2013 10:27 PM   [ Ignore ]   [ # 41 ]
Big Dawg
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Pack
135 pound Front squat, 20 reps (unbroken)
30 Box jump, 24 inch box (few breathers through out, but no prolonged rests)
40 Kettlebell swings, 1 pood (unbroken)
50 Wall ball shots, 14 pound ball, 20 pound ball (13, 10, 8, 7, 6, 8)

10:01

No 14 pound ball, so had to use the 20 pound and it turn to slug fest.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 24 July 2013 11:03 PM   [ Ignore ]   [ # 42 ]
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Glorybelle - 24 July 2013 10:12 PM

2k: 12:43
21,097 meters: 2:05:01
My butt is on fire. I’m sure my back will be soon. Wasn’t horrible until I stood up and walked around.

Must say I`m duly impressed by all of you who gave this a shoot! Damn good work in all aspects!
/Patrik

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 25 July 2013 05:23 AM   [ Ignore ]   [ # 43 ]
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Forum Newbie and X-Fit beginner.

Did puppies WOD.

5000 m row time = 27:28
2000m split time = 10:37

not great but its a start…..

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Knoxville, TN
M /44/ 6’1”/190 lb
CrossFit-ing since 7/23/2013

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Posted: 25 July 2013 07:17 AM   [ Ignore ]   [ # 44 ]
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A.M.
Slow 5 mile run:  44:19

P.M.
EMOM 12 - Deadlift
Rds 1, 2, 3:  275#
Rds 4, 5, 6:  285#
Rds 7 - 12:  295#

4 rft:
12 SDHP (95#)
60 single unders (running style)
16 Lunges (95#)
60 single unders (running style)

16:39

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Posted: 25 July 2013 07:23 AM   [ Ignore ]   [ # 45 ]
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Pack
Row 10,000 meters

2K = 7:41
7K = 29:34
10K = 44:14

The seat was killing my bottom. At the 7K mark, I put a folded towel on the seat to finish off the 10k. If I wouldn’t done that earlier, I might have had a better time.

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M/34/5’ 10”/182#

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