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130729 - Monday, July 29th, 2013 - 5MU, 5 Deficit HSPU, OH walking lunges
Posted: 29 July 2013 10:03 AM   [ Ignore ]   [ # 16 ]
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130729 SL5X5: W11D1

Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 255 (5-4-3-3-2)
Shoulder Press: 145
Deadlift 1 x 5: 325 (4)

Currently using 4:30 rests. 3:00 rest for shoulder press.

Ground to a halt today and to top it off I tweaked my back a bit on the DLs. I’ll see how it goes but I may have to scale everything back this week. I haven’t had a break in a long time and the mental fatigue is starting to get to me.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 29 July 2013 10:47 AM   [ Ignore ]   [ # 17 ]
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a.m work out
  3 Mile run = 23:00 (7:40min/mi)
  5 Rds of 10 x Dips, 10 x Pull Ups

p.m. work out
  5 x 5 Thruster 10-20-30-40-50Kg

  7min AMRAP:
  20 x Double Unders
  50m x Sprint (inc. 2 x Box Jump Over)
  15 x Sit Up

  7 Rds + 18 Double Unders

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M/44/5’10”/173#

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Posted: 29 July 2013 12:29 PM   [ Ignore ]   [ # 18 ]
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warm-up
various agility drills
5x 10 push-ups & 10 good-mornings, 65#
MOBs

Lifts (too weak to call it ME work at this point…)
FS
20reps@ 30/45/65/85#
cDL
worked set-up position
Debrief:
FS- Felt L adductor twinge on rep 18@85#; otherwise OK
cDL- R hip extensor still sore and tight

WOD (MODIFIED from BrandX 7/29/13)
Michael
3 rounds for time:
Run 800 meters
50 good mornings, 45# bar
50 Sit-ups (AbMat, unanchored, hands at sides)
7/29/2013=23:53 (7:57/7:55/8:00)

Runs were sloth, L adductor and R extensor were quite annoying.

Previous:
4/26/2009=21:59 (7:03/7:26/7:30) land run; 45# good-mornings; anchored AbMat sit-ups hands behind head
9/16/2008=22:41 (7:16/7:47/7:37) 100double-unders; 45# good-mornings; anchored AbMatsit-ups hands behind head
7/27/2008=24:16 (7:41/8:32/8:02) land run; 45# good-mornings; anchored AbMat sit-ups, hands behind head
4/22/2008=23:19 (7:14/7:52/8:12) land run; 45# good-mornings; anchored AbMat sit-ups, hands behind head
3/13/2008=21:20 (6:58/7:08/7:14) 100double-unders; 45# good-mornings; unachored regular sit-ups hands behind head
1/10/2008=23:33 (7:40/8:00/7:53) treadmill; 45# good-mornings; unanchored regular sit-ups hands behind head
11/17/2007=22:16 (7:01/7:34/7:40)  land run; 45# good-mornings; unachored AbMat sit-ups hands behind head
5/23/2007=22:05 (7:12/7:35/7:17) treadmill; 45# good-mornings; unachored regular sit-ups hands behind head
3/26/2007=29:57(9:57/10:32/9:28) treadmill, GHD-BE, GHD-sit-ups
2/13/2007=27:32 (5:51/8:52/9:49) 1000m row; GHD-BE; unachored regular sit-ups hands behind head
6/28/2006=31:33 (10:16/10:42/10:35) - 1000m row; GHD-BE; unachored regular sit-ups hands behind head
2/24/06=32:34 (10:42/11:16/10:36) 1000m row; GHD-BE; unachored regular sit-ups hands behind head
9/29/2005=29:02 (8:45/10:06/10:11) 1000m row; GHD-BE; unachored regular sit-ups hands behind head

$-out
5x
3PP (45/95/125/145/155)
5 strict c2b pull-ups

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

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Posted: 29 July 2013 12:52 PM   [ Ignore ]   [ # 19 ]
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Strength: Back squat
3x5 200

WOD: 130725

Pack
For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 2 ascents 10 towel pull-ups
Run 100 meters
85 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

12:00

I probably could have run a little faster, but I was doing shuttle runs inside the globo gym.  Had to pause and check my phone for what was next a couple times.  And I started off with a jump rope that was too long, the first handful of double-unders were basically singles, but then I switched ropes and was angle to put together up to 20 at a time.

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

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Posted: 29 July 2013 01:29 PM   [ Ignore ]   [ # 20 ]
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Warm Up


The Porch
For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 95 pound barbell Overhead walking lunges, 90 feet

12:54

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 29 July 2013 01:40 PM   [ Ignore ]   [ # 21 ]
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Bike/Run Brick AM
60 min great cond
24.1 mph avg
107 rpm avg
307 watts avg

10k run - 45’07 @7’16 pace

Happy with that!

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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: 29 July 2013 01:56 PM   [ Ignore ]   [ # 22 ]
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130728   2000 meter warm up on rower   1000 meter row   15 x 5 sets band assist pull ups 95 lbs push press 7 x 5 time 16:18

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 29 July 2013 02:20 PM   [ Ignore ]   [ # 23 ]
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Sprint Triatholon

No pool, rower and bike don’t have distance meters. So I averaged some other people’s times and did as follows:

2000 meter row - 9 minutes (I average about a 1:45 500 meter row. Added 1.5 minutes for good measur)
Bike 15k- 25 minutes ( figured about a 5 min mile)
Run 3k - 17:48

Not sure if this was the right way to approach it but its what I did smile

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Posted: 29 July 2013 02:27 PM   [ Ignore ]   [ # 24 ]
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Row 1 K
Five rounds of:
15 Pull-ups banded
115 pound Push jerk, 7 reps
Post time to comments.

15:20

Good weight for mevery tough at the end but got it.  Pull ups I still suck at :(

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M/40/6ft/205

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Posted: 29 July 2013 02:31 PM   [ Ignore ]   [ # 25 ]
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Warm-up: Hand-stand push-up work (got 3), dead-hang pull-up work (3), then 3 rounds of 30s Sampsons + 15x each elevated beginner pull-ups, declined sit-ups, push-ups, and pistol squat progressions (to 16 inch stool).

WOD: 3 rounds for time of 10x muscle-up progressions + 10x hand-stand push-up progressions + 90 feet of walking lunges with a 45# plate held overhead. My time was 22:42. Way longer than I expected, with the vast majority of the time going to the lunges. Had to break each round multiple times to lower the weight. Muscle ups took a fair amount of time too, since I was focused much more on working on learning the movement than on speed. Overall, it was a good workout.

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32/M/5’11”/240

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

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

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Posted: 29 July 2013 02:33 PM   [ Ignore ]   [ # 26 ]
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130729

Puppies
For Time:
Complete 3 rounds of:
3 Pull-ups/3 Dips, 5x
5 Wall Walk-ups
Then, 25# plate OH Walking Lunges, 50’

Time: 13:45

On a side note, the Mrs. joined in on the action today. This was her first WOD. The kids did the CFKids WOD, as well. I think seeing the athletes compete in person this weekend inspired them. smile

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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: 29 July 2013 02:41 PM   [ Ignore ]   [ # 27 ]
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run/pullups/pushups/situps/DBswings/plank

As Many rounds as possible in 12 minutes:

400m run
5 pullups
10 pushups
15 situps
20 DB swings, 30 lbs
30 second plank hold

Casey & me: 2 rounds
This would be a good workout for 4 rounds for time.

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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: 29 July 2013 03:45 PM   [ Ignore ]   [ # 28 ]
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I went on vacation with my wife to Las Vegas and missed a couple of WODs.
While in Vegas I did run for 25 minutes on a treadmill the first fay and a lot of walking around the strip the other days.

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 10 GHD back extensions, 11 dips)

WOD -  130721

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (assisted green band)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

6+10+4+6+8=34

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 29 July 2013 03:47 PM   [ Ignore ]   [ # 29 ]
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Warm Up
10 - Pass Throughs
20 sec/side Samson Stretch
Various other stretches
10 - Inch Worms
30 - Sit Ups
30 - Good Mornings
20 - Push Ups
10 - Pull Ups
30 - Air Squats
400m - Run

SWOD
5 x 5 - Dead Lift
135 - 155 - 175 - 195 - 205
5 x 1 - Dead Lift (For curiosity’s sake)
205-225-245-255-265PR

WOD
2RFT
10 - Deadlifts 185/135
15 - Burpee Pull Ups
20 - GHD Sit-Ups
25 - Back Extentions
30 - Wall Balls - 20/14

18:36 (155# Deadlifts)

I had a hankering to do some deadlifts today. So, I came up with this WOD. It was quite a bit tougher than I had anticipated. I had to drop the weight on the deadlifts because my hands were giving out after my SWOD.

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Crossfit Beginner
M/35/145lbs/5’7”

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Posted: 29 July 2013 04:32 PM   [ Ignore ]   [ # 30 ]
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Pack +
For time:
Complete three rounds of:
5 Muscle-ups
5 3.5” Deficit handstand push-ups
Then, 95 pound barbell Overhead walking lunges, 90 feet
5:46

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M 29 178cm 80kg

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