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Monday, August 19th, 2013 - Rest Day
Posted: 19 August 2013 02:50 PM   [ Ignore ]   [ # 31 ]
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AM
Back Squat
45x10/95x5/135x2/185x1
210x3/220x3/230x3

PM
WU
500m row, OHS, handstand practice, 3x100 snatch pulls and power snatches

WOD

FRIDAY 130816

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Post time to comments.

Pack
With a 15-25 24 pound barbell, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Time
17:50

$O
2 min wall handstand
40 bosu sit-ups 5kg med ball
5 min each: middle/side/side splits

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M/47/5’10”/160

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Posted: 19 August 2013 03:00 PM   [ Ignore ]   [ # 32 ]
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OPG57 - 19 August 2013 09:45 AM
jennmedic - 19 August 2013 09:25 AM

Warm Up

500 m row


“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:39 new PR
Old time 20:21

Back Squat 5x3

225-245-260-275-295

Cash Out
Front Squat 5x5
185

20 min heavy bag work.

Done.

Big numbers jennmedic ! Nice job!

Thanks OPG57. I took 2 days off so I was well rested.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 19 August 2013 03:16 PM   [ Ignore ]   [ # 33 ]
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Rest Day

Scap Pull-ups
Cubans

lots of foam rolling and LAX ball work

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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: 19 August 2013 03:20 PM   [ Ignore ]   [ # 34 ]
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jennmedic - 19 August 2013 03:00 PM
OPG57 - 19 August 2013 09:45 AM
jennmedic - 19 August 2013 09:25 AM

Warm Up

500 m row


“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:39 new PR
Old time 20:21

Back Squat 5x3

225-245-260-275-295

Cash Out
Front Squat 5x5
185

20 min heavy bag work.

Done.

Big numbers jennmedic ! Nice job!

Thanks OPG57. I took 2 days off so I was well rested.

Rest and recovery = Gains. You appear to have that fact figured out. Keep doing what your doing. Its working for you wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 19 August 2013 03:21 PM   [ Ignore ]   [ # 35 ]
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Brick… Bike run
60 min bike
290 watts
107 rpm
23.5 mph all avg

30 min run - 4.19 miles @ 7’09 pace

The inside of my left knee feels funny I used today new support shoes

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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: 19 August 2013 03:25 PM   [ Ignore ]   [ # 36 ]
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frosty996 - 19 August 2013 03:16 PM

Rest Day

Scap Pull-ups
Cubans

lots of foam rolling and LAX ball work

Congrats on the Tommy Kono Meet. 6 for 6 and PRs on Snatch and C+J and Total. Good job Frosty cheese

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 19 August 2013 03:29 PM   [ Ignore ]   [ # 37 ]
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OPG57 - 19 August 2013 05:53 AM

‘‘Angie’’  50-50-50-50.    Band assisted Pull ups 10-5-5-5-5-5-5-5-5   Pushups 30-10-10   Sit ups 10-10-5-5-5-5-5-5 Air squats 20- 10-5-5-5-5.        time 12:07   Very humid today. Rained last night.                                                              I was just watching a guy do a 185 lbs. Turkish Get up on youtube. Very impressive. I am new to this movement. But the thought of trying to develop a max single over 100 lbs. sounds like fun. I think I will make TGUs part of a warm up .

I agree TGU will be added to my warmup routine. I struggle to keep a good rhythm.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 19 August 2013 03:42 PM   [ Ignore ]   [ # 38 ]
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OPG57 - 19 August 2013 03:25 PM
frosty996 - 19 August 2013 03:16 PM

Rest Day

Scap Pull-ups
Cubans

lots of foam rolling and LAX ball work

Congrats on the Tommy Kono Meet. 6 for 6 and PRs on Snatch and C+J and Total. Good job Frosty cheese

Thanks OPG!

8 weeks out for the next meet.

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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: 19 August 2013 03:54 PM   [ Ignore ]   [ # 39 ]
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frosty996 - 19 August 2013 03:42 PM
OPG57 - 19 August 2013 03:25 PM
frosty996 - 19 August 2013 03:16 PM

Rest Day

Scap Pull-ups
Cubans

lots of foam rolling and LAX ball work

Congrats on the Tommy Kono Meet. 6 for 6 and PRs on Snatch and C+J and Total. Good job Frosty cheese

Thanks OPG!

8 weeks out for the next meet.

8 weeks ! Awesome! That gives you enough time to add 2.5 - 5 kg on your current lifts. Happy training grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 19 August 2013 04:03 PM   [ Ignore ]   [ # 40 ]
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jennmedic - 19 August 2013 03:29 PM
OPG57 - 19 August 2013 05:53 AM

‘‘Angie’’  50-50-50-50.    Band assisted Pull ups 10-5-5-5-5-5-5-5-5   Pushups 30-10-10   Sit ups 10-10-5-5-5-5-5-5 Air squats 20- 10-5-5-5-5.        time 12:07   Very humid today. Rained last night.                                                              I was just watching a guy do a 185 lbs. Turkish Get up on youtube. Very impressive. I am new to this movement. But the thought of trying to develop a max single over 100 lbs. sounds like fun. I think I will make TGUs part of a warm up .

I agree TGU will be added to my warmup routine. I struggle to keep a good rhythm.

You are a pretty fast guy. I’m sure it would benefit your time in other movements with improved level of core strength. Good Luck to you.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 19 August 2013 04:17 PM   [ Ignore ]   [ # 41 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
50 single-unders

WOD:
scaled “Angie”
For time:
30 Pull-ups
30 Push-ups
30 Sit-ups
30 Squats

Time: 5:29

C/O:
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 19 August 2013 04:37 PM   [ Ignore ]   [ # 42 ]
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Back Squat 3-3-3-3-3 reps

235-255-275-285-290

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Posted: 19 August 2013 04:55 PM   [ Ignore ]   [ # 43 ]
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Sunday
Tabata burpees to 6” target
53

Today
Deadlift party
345 x3

315 x 12
315 x 9
315 x6

Tabata Thrusters, 105#
42

115 GHD sit ups
48 Back ext

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 19 August 2013 05:40 PM   [ Ignore ]   [ # 44 ]
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130817
Back Squat 3-3-3-3-3 reps

85
105
105
115
115#

Right leg felt kind of “tweaky”, so stayed lighter than usual…

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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: 19 August 2013 08:33 PM   [ Ignore ]   [ # 45 ]
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Swim practice + short cycle

FS practice 10 x 50m with 10s rest - focused on:
* humming whilst breathing out
* Pressing the T
* Rotating and lengthening
* Looking at roof to breath (thinking about rotation)

then 50m Breast stroke 10s rest then 2 x 50m with 10s rest

Probably getting 19-20 strokes per 25m when going at steady effort.

Total: 650m

Then I did an easy 15min cycle - focusing on Nasal breathing deeply.

+ Rumble roll grin

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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