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Saturday, August 17th, 2013 - Back Squat
Posted: 17 August 2013 12:17 PM   [ Ignore ]   [ # 16 ]
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62 miles bike ride with west valley cycle…
The heat advisory was no joke!

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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: 17 August 2013 12:37 PM   [ Ignore ]   [ # 17 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 2 chin ups)

WOD - 130809

Pack
Five rounds for time of:
65 pound Sumo deadlift high-pull, 15 reps
15 Dips (kipping)

9:36

$O: 100 DUs

My DUs have been troubled lately since the main rope I use for these broke a few weeks ago.  My back up rope just feels much heavier even though it is a speed rope.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 17 August 2013 12:44 PM   [ Ignore ]   [ # 18 ]
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@No Coast

Warm-up
1,000m Row
Shoulder/Hip Warm-up

WL Intro Program, Week 4/Day 2

2 Snatch Pull + Snatch (knee), 1@60%, 1@70%, 1@75% x3
Session: 2x Burgener Warm-up, 75x1x5, 95x1x3, 125, 145 (miss), 145, 160, 160, 160

Clean & Jerk, 1@60% x2, 1@70% x2, 1@75% x2, 1@80% x4
Session: 95x1x5, 135x1x3, 155, 155, 175, 175, 190, 190, 205, 205, 205, 205

Front Squat, 3@85% x5
Session: 35x8, 185x6, 255x3x5

Then,

10:00 AM Class…

With a partner, non-working partner maintains static hold:
100 PU (DL hold, 135#)
100 WB, 20# (handstand hold)
100 Box Jump, 24” (wall sit hold)
100 DL, 135# (PU bar hold)

25:18
Lost my partner a few times once we got to the box jumps, it was his first time and was feeling lightheaded.  Probably ended up doing about 65-70% of the working reps.

Then,

After 30:00 break for fuel and recovery…

90 minute Olympic Lifting seminar.

Enough training for today…a bit whipped. Time for something cold and alcoholic.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 17 August 2013 12:51 PM   [ Ignore ]   [ # 19 ]
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Backward Filthy Fifty


Pack:
For time:
35 Double unders
35 Burpees
35 Wall ball shots, 14-20 pound ball
35 Back extensions
35 Push press, 45 pounds
35 Ab-Mat Sit-ups
Walking Lunge, 35 steps
35 Kettlebell swings, 1 pood
35 Jumping pull-ups
35 Box jump, 18-20 inch box

Time 26:37

Previous time was 21 and change but it was back in Jan with no humidity, I didn’t have a abmat back then, pull up bar was a joke and I skipped the wall balls. Not happy with today’s time but such is life.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 17 August 2013 02:36 PM   [ Ignore ]   [ # 20 ]
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Helen
Pack:
3 rounds for time
Run 400 m
21 KB swings, 35 lbs
12 pull ups

11:07

$O 10 KB snatch alternating arms 35 lbs, 5 pull-ups on rock climbing grips (4 finger grip), 5 ring rows

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 17 August 2013 02:50 PM   [ Ignore ]   [ # 21 ]
Big Dawg
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SATURDAY 130817
Back Squat 3-3-3-3-3 reps
135,155,165,175,185 lbs

CFWU
BS for warm ups 115x10

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Posted: 17 August 2013 03:58 PM   [ Ignore ]   [ # 22 ]
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Opted out of the WOD today to run a 4 mile Cross Country race on trails.
I was a minute slower on the course this year than last. I know it’s because I haven’t been keeping up on my usual miles and running workouts, and at least now I have a starting point to gauge training from.

I need to strike a good balance between CrossFit and race training for Cross Country, especially because the season is officially underway.
I’ll be posting less, both here and on the Main Site, but I’ll definitely post WOD results when I do them.
Hope to keep at least 3 or 4 WODs/week and go from 2 up to 4 run sessions per week.

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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: 17 August 2013 05:39 PM   [ Ignore ]   [ # 23 ]
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As a team of 3:
1 man works
1 man holds 115# barbell overhead
1 man rests

*if barbell touches the ground all team members immediately drop and do 10 burners

200m relay run x3 laps each
150 db thrusters 35#
100 c2b pull-ups
50 box jumps 30”
200m relay run x3 laps each

Time: 35:04

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M 31/6’0”/209 lbs.

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Posted: 17 August 2013 05:54 PM   [ Ignore ]   [ # 24 ]
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Saturday, August 17th, 2013 - Back Squat

Back Squat 3-3-3-3-3 reps

135#-145#-155#-165#-185# (PR) star

PRs for the Warrior Chicks tonight!!

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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: 17 August 2013 05:57 PM   [ Ignore ]   [ # 25 ]
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SATURDAY 130817

Back Squat 3-3-3-3-3 reps

Post loads to comments.

3-55#
3-60#
3-65#
3-70#
3-75#  PR excaim

dance

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Posted: 17 August 2013 07:22 PM   [ Ignore ]   [ # 26 ]
Big Dawg
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130816 - TGU, Sotts press

Puppies:
With a pvc-10 pound barbell, 15-12-and 9 reps for time of:  - 5# bar
Turkish Get-ups, alternating arms
Sotts press

12:48

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 17 August 2013 07:37 PM   [ Ignore ]   [ # 27 ]
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With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

14:54

Shoulders smoked!

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Posted: 17 August 2013 08:43 PM   [ Ignore ]   [ # 28 ]
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Tommy Kono Open VIII

General Warm-up
Leg Swings
Arm Swings
Elbow Swings
Air Squats
Press
Drop Snatch
Hang Power Snatch
Hang Snatch

Snatch Warm-up

(40kg/3)2, 45/3, 50/2, 55/1

Snatch Attempts: 58kg, 61,66

Made the coach quite nervous because I missed a few of my warm-up attempts.
Pulled 58 so high that I ended up power snatching it. The other two were regular squat snatches.

Clean & Jerk Warm-up

40kg/2+1, 50/1, 60/1, 65/1

Clean & Jerk Attempts: 70, 77, 85

Total: 66+85=151kg

PR on the power snatch by 1kg
PR on the Clean & Jerk by 1kg.
PR on the total by 8kg!

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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: 18 August 2013 12:27 AM   [ Ignore ]   [ # 29 ]
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Yesterday:
Low bar back squat week 9
3x 114kg / 251lbs PR

Bench press week 2
3x 74kg / 163lbs

No metcon. worked gymnastic skills:
Freestanding HSPU’s
Hand stand walk up and down steps (a first)
Pirouettes both ways (more firsts)
Planche attempts
Hip to bar pull-ups
Standing broad jumps
Back Tucks

Today:
Tough Mudder
Roughly 2hrs 10mins solo

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Posted: 18 August 2013 03:27 AM   [ Ignore ]   [ # 30 ]
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Thursday:
Warm up: 3x (15 GHD back extns, 15 GHD sit ups, 5 HSPU to 9cm, 30 DU)

Strength:
DL kg: 10x60, 5x80, 5x100, 5x110, 5x120, 5x127.5
DL 11x110kg

Metcon <10:
3x max rounds in 3 mins of:
3 power cleans 60kg,
6 push ups,
9 squats
1 min rest
Score: 10 rounds (4, 3+PC+PU+3 squats,  3+PC)
Struggling with a cold - slower pace than last time when I did the full 5 rounds

Friday: rest

Saturday: around one hour mountain biking (mostly down hill) and 2 hours easy kayaking

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M/47/80kg

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