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130731 - Wednesday, July 31st, 2013 - Press
Posted: 31 July 2013 04:43 PM   [ Ignore ]   [ # 31 ]
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Warm-up: 16.5 mile bike ride to/from work, then Deadhang pull-up work (3 with near perfect form)

WOD: misc tabatas…
Dips: 5-5-5-5-4-3-3-3
Elevated beginner pull-ups: 5-5-5-5-5-5-5-3
HSPU progressions: 10-8 (ended after 2 rounds because the rapid rightside-up to upside-down transitions were making me queasy)
Sit-ups: 10-10-10-10-10-10-9-10

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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: 31 July 2013 05:11 PM   [ Ignore ]   [ # 32 ]
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Joined  2013-02-28

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups*, 10 GHD back extensions, 11 dip, 2 chin-ups)
* holding a basketball (working up to a medicine ball)

WOD - 130723

Pack
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 14 pound ball (sub 20# ball, 9ft target) - equipment and space limitation.

13:51

$O: 800m jog, which was probably funny to watch after what just happened to my legs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 31 July 2013 05:12 PM   [ Ignore ]   [ # 33 ]
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Joined  2010-06-18

Press
Shoulder Press 5-5-5-5-5 reps

65-85-105-115(F)-105(F)
Failed on 4th rep at 115

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M / 56 / 5’ 7” / 173 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: 31 July 2013 05:45 PM   [ Ignore ]   [ # 34 ]
Big Dawg
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Front squat, Box jump, KB swings, Wall ball

Run to gym
30s on/20s off
22:30 for 2 miles
Haven’t run in a couple of months, and I was wearing red high tops.
Felt very comfortable. Even the hill the last few hundred meters wasn’t too bad.

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

Women - 95/20”/20 pound/10

I did 95/20#”/1 pood/10
Time: 8:29 (1:05, 2:15, 1:59, 3:04)
Box jumps were 5/5/10/10, one break on kbells, one break in wall balls. Slow transitions.

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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: 31 July 2013 05:49 PM   [ Ignore ]   [ # 35 ]
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WOD 1

Row 1 K (Sub for 4 min of Double Unders #115/getting better 35 in a row)
Five rounds of:
25 Pull-ups
135# Clean & Jerk, 7 reps

Time - 28’11 @ 104 F outdoors

WOD 2
Recovery bike 60 min
Was shooting for 230 watts avg but a roadie started getting mixed up in my route
The last 5 miles and I could not resist punishing him…
The last 5 miles avg 340+ watts he could not even latch to my wheel…. Lol smile

Final numbers
270 watts
107 rpm
22.4 mph

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M/37/6’/185#(Was) I’m know 193#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: 31 July 2013 05:56 PM   [ Ignore ]   [ # 36 ]
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I’m going to pay for this tomorrow wink.....
Maybe we’ll see

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M/37/6’/185#(Was) I’m know 193#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: 31 July 2013 06:00 PM   [ Ignore ]   [ # 37 ]
Mutt
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Joined  2013-07-01

A-county crossfit for todays wod. Grand opening!!!!!!
5 pullups
10 bj 20 inch
15 ks 35lbs
20 sit ups
For 5 rounds
Time 20.47
I made it 15 mins post workout before I puked, It was my first time at a real box. Holy crap it was awesome and hard.. Thanks to John Fortune of A-county crossfit for kicking my butt. If your in the Ashtabula area check this place out…..

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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: 31 July 2013 06:49 PM   [ Ignore ]   [ # 38 ]
Top Dawg
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Joined  2007-12-23

Remote programming by Connor Martin

Buy in:
3:00 upward dog
2:00 downward dog
1:00 banded shoulder stretching

Wod:
3 rounds
250m row
10 toes to bar —-all done 5/5
200m run
10 knees to elbows——5/3/2, 4/4/2, 5/3/2
30 double unders———last rd unbroken, first and second ones were 3 or four sets

Margaret - 19:00
Duaghter #2 - 18:15

first two rounds were each 6:30, last rd was 6:00, unbroken DU’s

Cash Out:
3x max push-ups 25/14/12
Rest 2 mins between

Hang for 2:00 on the pull-up bar in as many sets as needed——-3 sets, last set was 24sec

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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: 31 July 2013 07:06 PM   [ Ignore ]   [ # 39 ]
Big Dawg
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Wednesday July 31st, 2013

Run 5k- 33:07

Shoulder Press 5-5-5-5-5 reps

55#-60#-65#-70#-75#(PR) star

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 31 July 2013 07:25 PM   [ Ignore ]   [ # 40 ]
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WED 07312013
Dojo 90 minutes – Strike drills - punch n kick, kata – Bassai Dai, Hangetsu.

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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: 01 August 2013 01:09 AM   [ Ignore ]   [ # 41 ]
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Motocross
5x 10 minutes

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M 29 178cm 80kg

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Posted: 01 August 2013 05:08 AM   [ Ignore ]   [ # 42 ]
Big Dawg
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Magdawg2020 - 31 July 2013 06:49 PM

Remote programming by Connor Martin

Buy in:
3:00 upward dog
2:00 downward dog
1:00 banded shoulder stretching

Wod:
3 rounds
250m row
10 toes to bar —-all done 5/5
200m run
10 knees to elbows——5/3/2, 4/4/2, 5/3/2
30 double unders———last rd unbroken, first and second ones were 3 or four sets

Margaret - 19:00
Duaghter #2 - 18:15

first two rounds were each 6:30, last rd was 6:00, unbroken DU’s

Cash Out:
3x max push-ups 25/14/12
Rest 2 mins between

Hang for 2:00 on the pull-up bar in as many sets as needed——-3 sets, last set was 24sec

Magdawg, great workout, you and your daughter both!

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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: 01 August 2013 05:08 AM   [ Ignore ]   [ # 43 ]
Big Dawg
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Drgnflygrl32 - 31 July 2013 07:06 PM

Wednesday July 31st, 2013

Run 5k- 33:07

Shoulder Press 5-5-5-5-5 reps

55#-60#-65#-70#-75#(PR) star

Congrats on your new PR!

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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: 01 August 2013 06:01 AM   [ Ignore ]   [ # 44 ]
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Joined  2010-05-25

130731 SL5X5: W11D2
Warm up:

2min jump rope
5 min DROMs

Workout A 5x5:
HBBS: (subbed Bulgarian Split Squats because of tweaked back)
BSS: 3 x 10 ea leg
20#-25#-25#
Bench Press: 190#
Barbell Row: 150#

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 01 August 2013 07:38 AM   [ Ignore ]   [ # 45 ]
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Joined  2013-07-22

Monday, July 29th, 2013 - 5MU, 5 Deficit HSPU, OH walking WOD

completed the below alternative…

3:00 running warm up
2 rounds through the below stations (1:00 at each station..15 second rest in between each station)

30 inch box jump
hanging feet plank
side pull with elastic cord
pull up
caterpillar
plank with med ball touches
rope side whip

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Knoxville, TN
M /44/ 6’1”/190 lb
CrossFit-ing since 7/23/2013

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