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130729 - Monday, July 29th, 2013 - 5MU, 5 Deficit HSPU, OH walking lunges
Posted: 29 July 2013 05:12 PM   [ Ignore ]   [ # 31 ]
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AM

Back Squat
45x10/135x2
190x3/200x3/205x3/210x3/215x3

PM
WU
4x4x15sec - JJ, Burpees, Mountain Climbers, Air Squats

WOD

Diane

21-15-9
Deadlift 225 pounds
HSPU

Scaled
21-15-9
Deadlift 185 pounds
HSPU

Time
9:32

Compared to 121123: 12:44 @ 185

$O
10 Bar OHS
3K walk

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M/47/5’10”/155

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Posted: 29 July 2013 06:01 PM   [ Ignore ]   [ # 32 ]
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SUNDAY 130728

Row 1 K (3:42)
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

27:10

Pull-ups were the time suck.

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M/48/5’ 11”/220#

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Posted: 29 July 2013 06:31 PM   [ Ignore ]   [ # 33 ]
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My daughter call it dirty 30
Knees raises
Thrusters
Kb swings
All 30 reps
Then heavy cp 135-185-205-215

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 29 July 2013 07:40 PM   [ Ignore ]   [ # 34 ]
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3.5 mile ruck (35 pounds) in 112 degree heat in soft sand desert.

2.5 hours later
Five rounds of:
15 Pull-ups
95 pound Push jerk, 7 reps

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 29 July 2013 07:48 PM   [ Ignore ]   [ # 35 ]
Big Dawg
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July 29, 2013

Back Squats 1-1-1-1-1-1-1

Warm up

Back Squats 215-225-235-245-255-255-255

Cool Down - Clean and Hold 95 lbs 2 min x 3

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 29 July 2013 11:21 PM   [ Ignore ]   [ # 36 ]
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29/07/13

Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters

Times 0.27”- 0.28”- 0.25”- 0.27”- 0.27” 0.27”

Just couldnt get that time below 27 slightly annoying albeit consistant.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 30 July 2013 12:17 AM   [ Ignore ]   [ # 37 ]
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30/07/13

WU 5 min Bike 3x10 squats at 20kg, stretching and hip mobility work.

Back Squat 3-2-2-2-1-1-1-1-1 reps.

65kg-70kg75kg-80kg-85kg-90kg-92.5kg-97kg(f)-95kg(f)

Mmmmm, I think I got a bit greedy, felt good at 92.5 bumped it up to 97 and failed, I think that burnt my legs out as well because the 95 failed as well, I was aiming fo the 100 club but pushed it to much I reckon, still 90Kg was a PB so happy with that.

Cool down, 5 min bike, stretchin and mobility work.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 30 July 2013 03:43 AM   [ Ignore ]   [ # 38 ]
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130716

“Nancy”

Pack:

5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps

Post time to comments.

Compare to 130506.

Time: 14:50

Last time 130506: 15:05

Runs on dreadmill, 7:08/mile pace.  I noted last time that the OHS were more of a shoulder challenge than a leg challenge, so tried to move faster through the squats - which did seem to make it better for shoulders.  Also noted last time should bump up weight a bit, but due to continued back issues I kept it the same.  Great workout.

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M 52/5’10”/180

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Posted: 30 July 2013 06:37 AM   [ Ignore ]   [ # 39 ]
Big Dawg
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Didn’t time, it was kind of an active rest:
Complete three rounds of:
3 Muscle-ups
5 Handstand push-ups - feet on barbell in upper squat rack position
Then, 95 pound barbell Overhead walking lunges, 30 reps

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M/34/5’ 10”/182#

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Posted: 30 July 2013 07:35 AM   [ Ignore ]   [ # 40 ]
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Made WOD up today (CF Main Site rest day)
First 5.25 mile run
Pack - Women
16:31
5 Muscle-ups (subbed 3 jumping pull-ups + 3 MU progressions on rings)
5 Deficit Handstand push-ups (knees elevated on platform, used 9 inch foot stools)
Then, 65 pound barbell Overhead walking lunges, 90 feet (45 lb bar + 20 lb kettlebell in backpack)

I LOVE MU PROGRESSIONS! I predict I’ll feel a whole new level of soreness in my upper body. smile

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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: 30 July 2013 09:50 AM   [ Ignore ]   [ # 41 ]
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Anybody else hose this up and do lunges in each of the three rounds?  angry

Pack+Too many lunges:

Complete three rounds of:
5 Muscle-ups Progressions
5 Handstand push-ups Progressions
Then, 95 pound barbell Overhead walking lunges, 90 feet

32:23

The lunges killed me.  Doing the extra lunges probably took me an extra 12-15 minutes.  sick

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 30 July 2013 10:38 AM   [ Ignore ]   [ # 42 ]
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Monday 130729

Modified “Fran” hotel gym WOD

Man these gyms are not equipped. Treadmills, ellipticals, and machines make it tough, so I went with this.

15-12-9
45# DB’s
Thrusters
Pull-ups
6:45

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 30 July 2013 10:42 AM   [ Ignore ]   [ # 43 ]
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Wasn’t able to do this at the hotel, but I would’ve done them also the way I read it. Kinda glad I missed this one now. Maybe Luna will let you take breaks to walk it off and stretch the legs cause you’re gonna b HURTIN’!

dhjohnson - 30 July 2013 09:50 AM

Anybody else hose this up and do lunges in each of the three rounds?  angry

Pack+Too many lunges:

Complete three rounds of:
5 Muscle-ups Progressions
5 Handstand push-ups Progressions
Then, 95 pound barbell Overhead walking lunges, 90 feet

32:23

The lunges killed me.  Doing the extra lunges probably took me an extra 12-15 minutes.  sick

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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