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Tuesday - July 30th, 2013 - Rest Day
Posted: 30 July 2013 04:18 PM   [ Ignore ]   [ # 16 ]
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SAT-MON 0727-07292013 Active rest days
Bear attacked my chicken yard again so spent 3 days averaging 2-3 hours each implementing electric fence, yard repair, clearing brush, irrigation work, miscellaneous chores, and foraging chokecherries and mulberries (the fun part).  CrossFit makes this kind of sustained work possible for me.  I don’t get tired after an hour anymore.  WOOOOT!  And BAD BEAR!

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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: 30 July 2013 04:38 PM   [ Ignore ]   [ # 17 ]
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WOD 1
60 min bike
300 watts avg
108 rpm avg
23.8 mph avg
Then
30 min run
4.12 miles @ 7’17 pace

2 hours later
Pack
For time:
Complete three rounds of:
5 Muscle-ups strict
5 Handstand push-ups strict
Then, 95 pound barbell Overhead walking lunges, 90 feet

Time - 20’45

The walking lunges ate my lunch… My legs were empty
Plus 108 F outside temp in my garage did it help either.
Great WOD

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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: 30 July 2013 04:40 PM   [ Ignore ]   [ # 18 ]
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20130730 Tue

A few days off due to a scout camping trip.


Pack
For time:
100 Double-unders - sub 200 singles
Run 100 meters
15 foot Rope climb, 2 ascents - sub 8 beginner climbs with bent legs
Run 100 meters
85 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells - 32#
35 pound Dumbbell snatch, alternating, 20 reps - 32#
Run 100 meters
12:05

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 30 July 2013 05:08 PM   [ Ignore ]   [ # 19 ]
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“Elizabeth”

21-15-9 reps of:
Clean 135 (sub 95) pounds
Ring dips
9:05
Last set of ring dips was one at a time

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 30 July 2013 05:16 PM   [ Ignore ]   [ # 20 ]
Big Dawg
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Dawndelion - 30 July 2013 04:18 PM

SAT-MON 0727-07292013 Active rest days
Bear attacked my chicken yard again so spent 3 days averaging 2-3 hours each implementing electric fence, yard repair, clearing brush, irrigation work, miscellaneous chores, and foraging chokecherries and mulberries (the fun part).  CrossFit makes this kind of sustained work possible for me.  I don’t get tired after an hour anymore.  WOOOOT!  And BAD BEAR!


It’s good to see I am not the only one having “unwanted Active Rest Days”.  Misery loves company.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 July 2013 05:19 PM   [ Ignore ]   [ # 21 ]
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Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Snatch
(90/3, 97.5/3, 105/3, 112.5/2)2

Clean & Jerk
(130/2)2 (140/2)4

Back Squat
(190/4)2 (205/3)2 (220/3)2

RDL
135/8, (185/8)2

Press
115/6, (125/6)3

Abs x100
Mix of GHDs, leg raises and hip extensions

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 30 July 2013 05:19 PM   [ Ignore ]   [ # 22 ]
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Tabata This

Bench press
5x5, 110-110-115-115-115

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

Big Dawgs and Pack:
As Rx’d

Puppies:
4 intervals per exercise

I went for 6 rounds of each; was not as bad as I feared.
Row: total 38 calories, so 5-7/round
squats: 12 all the way across. Last round started to get tough.
push ups: 10-7-9-7-8-10; start with Smith bar #3, then #4, then #5
pulls-ups: 7-7-7-4-4-4; full assistance on gravitron
sit-ups: 9-9-9-8-8-8

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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: 30 July 2013 05:19 PM   [ Ignore ]   [ # 23 ]
Big Dawg
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Another day spent digging truck out of desert.  About 1.25 hours digging and I think it was only 105 degrees,  witsend this time.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 July 2013 05:28 PM   [ Ignore ]   [ # 24 ]
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Tuesday wod
Hanging cleans 115
Bar over head squats just bar , I’m still working on shoulder mobility
One hand clean and press 75
5 rows of 10
8:47secs
I’m going to a-county crossfit tomorrow . It will be my first time at a crossfit gym, so I’m pretty nervous if I’ve been doing enough at home.

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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: 30 July 2013 05:45 PM   [ Ignore ]   [ # 25 ]
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WU
500m row, DROMs

Deadlift
120x10, 210x2
240x3,260x3,270x3
200x20

WOD
6RFT
3 Clean & Jerk, 115 pounds
6 Burpeees

Time
8:43

$O
3x20sec L-sit (well… almost 20 sec)
side split 5 min each

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M/47/5’10”/155

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Posted: 30 July 2013 06:45 PM   [ Ignore ]   [ # 26 ]
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Border Sheepdog - 30 July 2013 05:19 PM

Another day spent digging truck out of desert.  About 1.25 hours digging and I think it was only 105 degrees,  witsend this time.

This is a hobby?

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 30 July 2013 06:47 PM   [ Ignore ]   [ # 27 ]
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Dawndelion - 30 July 2013 04:18 PM

SAT-MON 0727-07292013 Active rest days
Bear attacked my chicken yard again so spent 3 days averaging 2-3 hours each implementing electric fence, yard repair, clearing brush, irrigation work, miscellaneous chores, and foraging chokecherries and mulberries (the fun part).  CrossFit makes this kind of sustained work possible for me.  I don’t get tired after an hour anymore.  WOOOOT!  And BAD BEAR!

racoons and foxes I can defend against, we’ve had both bears and mountain lions sighted in the neighborhood, I don’t think I can defend against that kind of power. Poor chickies

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 30 July 2013 08:11 PM   [ Ignore ]   [ # 28 ]
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July 30, 2013

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Warm up

Shoulder Press 65 -65-65-65-65 lbs
Push Press 75 x 3, 75 x 3, 75 x 3, 75 x 3, 75 x 3
Push Jerk 75 x 5, 75 x 5, 75 x 5, 75 x 5, 75 x 5

Still doing these with low weights to aid shoulder rehab

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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: 30 July 2013 08:15 PM   [ Ignore ]   [ # 29 ]
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July 30, 2013 (Evening Workout)

Warm up - walk .58 miles to track

Run 400 m x 4 with 90 Sec Rests

Time: 13:09

Cool down - walk .58 miles home.

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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: 30 July 2013 10:20 PM   [ Ignore ]   [ # 30 ]
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Row 1000m warm up

Deadlift up to 5x330lb then 15x265lb

5 rft
15 wall ball shots, 20lb 10’
Run 200m

8:56

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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