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Thursday, July 25th - stuff and lot of it
Posted: 25 July 2013 10:42 PM   [ Ignore ]   [ # 31 ]
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25/07/13

Pack:
15-12-9 reps for time of:
185-pound Deadlift
24” Box jump

Time 4’ 55”

Real pleased with my deadlift on this I seem to have grown quite strong recently, the only problem was my gym is a proper sweat box in the heat we have been having and I forgot to take my chalk, as a consequense I had to keep resetting my grip on the bar so I know I could do this faster.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 26 July 2013 02:18 AM   [ Ignore ]   [ # 32 ]
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Warm up: 500m row

Strength:
DL kg: 10x60, 5x90, 5x100, 5x110, 5x115
DL 12-9-6, 90kg, 1 min rest between sets

Metcon <10:
30 hang power clean and push press 40kg
Time: 4:24

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M/47/80kg

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Posted: 26 July 2013 04:22 AM   [ Ignore ]   [ # 33 ]
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1 hour ruck with 45 pounds = 3 miles

Never done a timed ruck.  Didn’t push it hard, just want it to check it out. Note to self, use boots, not Inov8 and get a better pack with chest straps.

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M/39/5’7”/165

“Burpees don’t like you either”

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Posted: 26 July 2013 04:44 AM   [ Ignore ]   [ # 34 ]
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20130725 Thu


Pack
95 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 14 pound ball

11:17

Feb 2013 was 10:00 with 45# squats and 18” box; happy with that progress.

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 26 July 2013 05:19 AM   [ Ignore ]   [ # 35 ]
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Squeezing a couple days worth of workouts into the post:

-Wednesday

1500m row
3rds
95# deadlifts
Bulgarian split squats
walking lunges

This was done as more of a traditional weightlifting regime with minimal rest between sets.

1500m row

-Thursday AM
quick 2 mile run

-Thursday PM I pulled the crappy shoulder workout from April

1000m row for warm up

45#
10 shoulder press
15 ohs
20 push press
25 front squat
30 push jerks
35 back squats (I dropped the weight to 25 because my form sucked)


Needless to say my glutes are on fire.  Today (Friday) is a rest day.

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Posted: 26 July 2013 06:31 AM   [ Ignore ]   [ # 36 ]
Big Dawg
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Chipper

Pack, women:
75-85 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
15-20 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
65 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 10-15lb plate or bar held overhead

Time: 22:30
1:11 Squat clean unbroken
1:50 Toes to head level, sets of 5
1:14 box jumps, sets of 10(!)
1:39 subbed 20 bench dips for muscle ups
2:21 push press - lots of breaks
1:48 sub tuck jumps for double-unders. 2 breaks
1:12 Thrusters unbroken grin
2:19 Pullups assisted, in sets of 10/5/5
3:34 Burpees
5:22 walking lunge. breaks every 10-15 steps, mostly for my arms

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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: 26 July 2013 07:06 AM   [ Ignore ]   [ # 37 ]
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Made this up today (CF Rest Day) and scaled. Still pretty fatigued from the Half Marathon Row. I think I’m going to throw in another rest day over the weekend.

200 single-unders
Run 100 meters
15 foot Rope climb, 2 ascents; subbed 30 jumping towel pull ups, lowering was harder than anticipated
Run 100 meters
85 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
25 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
16:16

20:00 cool down on elliptical

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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: 26 July 2013 12:17 PM   [ Ignore ]   [ # 38 ]
Mutt
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200 single unders
run 200 m
5 pull ups
run 200 m
80 lb front squat - 20 reps
run 200 m
200 m farmer carry with 35 lb DBs
run 200 m

Time 16:40

All runs done on TM at 7.5 mph

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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: 26 July 2013 01:30 PM   [ Ignore ]   [ # 39 ]
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130725

Puppies
For time:
50 Single-unders
100m Run
15 Rope Pull-ups
100m Run
30# Front Squat, 20r
100m Run
100m Farmer’s Walk, 20# DB’s
20# DB Snatch, alternating, 20r
100m Run

Time: 11:44

*Rope Pull-ups were my weakness on this one.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 26 July 2013 02:55 PM   [ Ignore ]   [ # 40 ]
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Wrong date post. Done on 130726.


WU/BI
300 rope jumps, handstand practice
3x80 OHS, 3x100 snatch pull, 3x100 snatch high pull, 3x100 squat snatch

WOD

THURSDAY 130725

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Post time to comments.

Pack
For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 2 ascents Lat pulldown @ 125.5lbs - 2x5
Run 100 meters
85 100 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
35 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Time
8:09

All 100m - shuttles in ~15m long room. I think I forgot the last 100m. That’d make it about 8:30…

$O
Wall handstand - 2:30 unbroken
Side split - 5 min each side

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M/46/5’10”/155

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Posted: 27 July 2013 08:33 AM   [ Ignore ]   [ # 41 ]
Big Dawg
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For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

subbed 50#db 10:57

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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