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Monday, August 19th, 2013 - Rest Day
Posted: 19 August 2013 11:39 PM   [ Ignore ]   [ # 46 ]
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Magdawg2020 - 19 August 2013 02:22 PM

Sweet PR congratulations

Split jerking is the way to go.

Thanks Magdawg!

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 20 August 2013 12:06 AM   [ Ignore ]   [ # 47 ]
Puppy Dawg
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Hi every one
I did this workout
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
But the rope is tied beside a wall so i used the wall to climb with my feet on the wall

I did this 12 times

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Posted: 20 August 2013 05:35 AM   [ Ignore ]   [ # 48 ]
Big Dawg
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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.


That is one sick workout!  Outstanding!  I feel a little nauseous just reading it.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 20 August 2013 05:39 AM   [ Ignore ]   [ # 49 ]
Big Dawg
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Back Squat 3-3-3-3-3 reps

185-215-225-245-245

Not a lot of weight.  Had partner check form and I was going below parallel.  Happy with that.  Need to work on better set up and going lower.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 20 August 2013 06:07 AM   [ Ignore ]   [ # 50 ]
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Outlaw Way: snatch, bb carry/squat/pull ups

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
45-55-60-65-70-75(2)

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.
3x1 @60

Conditioning

30′ BB Carry (back rack) 225/145# - 95#
7 Back Squats 225/145#
30′ BB Carry (back rack) 225/145#
12 Bar Muscle-Ups - pull ups
60′ BB Carry (back rack) 225/145#
9 Back Squats 225/145#
60′ BB Carry (back rack) 225/145#
9 Bar Muscle-Ups
90′ BB Carry (back rack) 225/145#
7 Back Squats 225/145#
90′ BB Carry (back rack) 225/145#
12 Bar Muscle-Ups

For time.

*The BB carry should start and finish in a squat rack. The Back Squats should be performed after the BB Carry WITHOUT putting the bar down. Basically, the BB Carry, Back Squats, and second BB Carry should all be performed unbroken each round.

12:35

That was interesting. Had I had a clear shot in and out of the garage to the rack it would have been a bit easier. Broke at last squats into the 90’ carry.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 20 August 2013 06:58 AM   [ Ignore ]   [ # 51 ]
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Snatch: Skill work and Burgener warm up
95lb snatches for 5 minutes

SWOD: Deadlift - 245lbs = 75%
WU - 135 x 5, 185 x 5, 225 x 5
245lbs - 1 x 5
It seems like I hardly worked deadlift at all just doing 1 set at target weight. exercising patience though…..

TGU, Sots Press
The Porch:
With a 35 pound barbell, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Time - 14:31

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 20 August 2013 09:47 AM   [ Ignore ]   [ # 52 ]
Stray Dawg
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Warmup:

Double unders until fail!

3 rounds of 15 reps of
Samson Stretch
Overhead Squat with broomstick
Sit-up
Back-extension
Burpees


Workout:

WOD 130816 - pack

With a 15 pound barbell, 21-15- and 9 reps for time of:

-Turkish Get-ups, alternating arms
-Sotts press


Time to complete the round: 21’45” *


*First time doing TGU and Sotts, so it was quite hard stay in balance!

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M / 21 / 161lb (73kg) / 5’9” (180cm)

“Quis attero mihi tantum planto mihi validus!”

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Posted: 20 August 2013 01:06 PM   [ Ignore ]   [ # 53 ]
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CFWU


Pack:
Same rules apply for form.
50 Pull ups
50 Push ups
50 Sit ups
50 Squats

12:55

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For God has not given us a spirit of timidity, but of power and love and discipline. (2 Timothy 1:7)

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Posted: 20 August 2013 03:16 PM   [ Ignore ]   [ # 54 ]
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Bike home from work, 8 miles mixed trails & road
39:06

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 20 August 2013 04:47 PM   [ Ignore ]   [ # 55 ]
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SUNDAY 130818

“Angie”

For time:
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Squats

17:01
I was trying to tie my 50 rep time doing 75. FAIL! Oh well, I tried. Fun WOD.

Compare to 120918.
50 Pull ups
50 Push ups
50 Sit ups
50 Squats
Sit ups full range anchored

10:59

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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