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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/46/5’10”/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/47/5’ 11”/210#

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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/39/5’7”/161

“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 / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 30 July 2013 10:38 AM   [ Ignore ]   [ # 42 ]
Big Dawg
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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/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 30 July 2013 10:42 AM   [ Ignore ]   [ # 43 ]
Big Dawg
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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

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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