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Tuesday, August 20th, 2013 - Falkel - RIP
Posted: 20 August 2013 01:56 PM   [ Ignore ]   [ # 31 ]
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AM WOD 60 min run
8.13 miles @ 7’22 pace

Will try Angie tonight wink

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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: 20 August 2013 02:05 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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August 20, 2013

Back Squats 3-3-3-3-3

Warm up

Back Squats 225 x 3, 230 x 3, 240 x 3, 225 x 3, 225 x 3

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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: 20 August 2013 02:18 PM   [ Ignore ]   [ # 33 ]
Puppy Dawg
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TUESDAY 130820

“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105 95#
20 Box Jumps, 24/20”

17:32

Managed to do the burpee pull-ups and box jumps pretty much unbroken, minus one or two stops for chalk, but the front squats killed me—had to break them up 8-7-5 every round.

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F - 27 - 5’6” - 135#
CrossFit DOB: 23 June 2013

“Without the bitter, the sweet ain’t as sweet.”

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Posted: 20 August 2013 02:30 PM   [ Ignore ]   [ # 34 ]
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Helen

3 Rounds
400 meter run
21 KB Swings 45 lb
21 pull ups

Time 13:22

Previous time 13:30

Not much of a PR but a PR nonetheless

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M/32/6’2’‘/240#

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: 20 August 2013 02:53 PM   [ Ignore ]   [ # 35 ]
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CFWU


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Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups (progressions; feet on box)
8 Box jump
15 foot Rope climb, 1 ascent or 3 beginner rope climbs

Box = the bed of my truck with the gate down. The best place with a climbing rope is by my work which is not near a gym. So, I improvised. It’s at least 24” high from sidewalk to the bed of my truck.

7 rounds + 8 handstand progressions + 8 box jumps

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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 02:54 PM   [ Ignore ]   [ # 36 ]
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WU
500m row, KB, DROMs

Deadlift
120x8/180x5/210x3
260x3/275x3/285x3
210x20 - weak grip, had to regrip a couple of times, no chalk

WOD

4RFT
6 Power Cleans 155/105
6 Hang Cleans (same bar)
12 V Ups

Scaled
105 pounds

Time
7:01 (1:18, 1:49, 1:57, 1:56)

$O
400m treadmill walk
2 min wall handstand
35 back extensions (stability ball)
5 pancake split

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M/47/5’10”/160

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Posted: 20 August 2013 03:04 PM   [ Ignore ]   [ # 37 ]
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TUESDAY 130820

“Falkel”
RIP
Pack

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 24 inch box
15 foot Rope climb, 1 ascent

6 Rounds plus 8 HSPU and 8 Box Jumps

Inverted Challenge for a month really helped my HSPUs. Unbroke until round 6.

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M/48/5’ 11”/220#

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Posted: 20 August 2013 03:15 PM   [ Ignore ]   [ # 38 ]
Top Dawg
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1/2 Angie
50 Pullups
50 Pushups
50 Situps
50 Squats

8:51 (PR, -2:43)

Clean & Jerk 7 x 1
95-115-125-135-145-155-165 (PR)

This was full clean & jerk.

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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 03:30 PM   [ Ignore ]   [ # 39 ]
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Strength: back squat
3x5 210 (5-4-4)

Deadlift
1x5 250

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 20 August 2013 03:40 PM   [ Ignore ]   [ # 40 ]
Top Dawg
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TGU + 2 X MAP low %

Nasal breathing throughout entire session.

droms + 10 TGY 16kg 5sets of 2 reps with about 1min b/t sets- focus on form and connection

- 3min break -
10min of 5 Push ups, 10 air squats, 30 single unders - 11 rounds

- 5min break -
8min of 3 C2B Strict pull ups + 10 walking lunges - 11 rounds + 3 pull ups

Pull ups done Pronated, supinated, mixed grip one way, then the other… and repeat.. just for variety grin

Easy skip and rumble roll C/D

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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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Posted: 20 August 2013 03:43 PM   [ Ignore ]   [ # 41 ]
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Deleted

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Posted: 20 August 2013 03:43 PM   [ Ignore ]   [ # 42 ]
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dannyrod - 20 August 2013 03:15 PM

1/2 Angie
50 Pullups
50 Pushups
50 Situps
50 Squats

8:51 (PR, -2:43)

Clean & Jerk 7 x 1
95-115-125-135-145-155-165 (PR)

This was full clean & jerk.

Nice work!!! And congrats on the PR
I’m doing 1/2 Angie tonight after the kiddos go to bed… This AM only was able to run.
I love CrossFit it make you stronger but in the process it humbles you and exposes your weaknesses

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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: 20 August 2013 03:52 PM   [ Ignore ]   [ # 43 ]
Top Dawg
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Garddawg - 20 August 2013 01:06 PM

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 (arms only)

9 rds + 4 HSPU

RIP

  (Arms only!)  OK GD That’s just plain old fashioned Show boating!  LOL  Wish I could do it 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: 20 August 2013 04:23 PM   [ Ignore ]   [ # 44 ]
Big Dawg
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TUESDAY 130820
“Falkel”
AMRAP in 25 minutes of:
8 HSPU - feet bridged @ 60”
8 Box jump, 24” box
15 foot Rope climb, 1 ascent
18 rnds + 8HSPU + 2 BJ

Thank-you, Staff Sergeant Falkel!

CFWU
co: 1 Snatch +5 OHS 65# 5x5
Squat Clean & Split Jerk 95# 3x5
Hang Clean 115# x 5
15 Minutes on heavy bag
Strict PullUps 6,5,5,4,3

Rope climbs take massive toll on my shoes - well the right shoe anyway. I’ve burned such deep grooves in the sole of 3 pairs now that they’re practically useless. Granted - they were very cheap shoes to begin with but wow!

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Posted: 20 August 2013 04:26 PM   [ Ignore ]   [ # 45 ]
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OPG57 - 20 August 2013 03:52 PM
Garddawg - 20 August 2013 01:06 PM

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 (arms only)

9 rds + 4 HSPU

RIP

  (Arms only!)  OK GD That’s just plain old fashioned Show boating!  LOL  Wish I could do it wink

I was by myself with only BBoJ to see so technically its only remote showboating.  LOL

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

M/54/5’11”/190

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