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Wednesday, August 21st, 2013 - Donny - RIP
Posted: 21 August 2013 02:49 PM   [ Ignore ]   [ # 31 ]
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WEDNESDAY 130821

“Donny”
Pack
21-15-9-9-15-21 reps for time of:
135pound Deadlift
Burpee

16:41

RIP

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M/48/5’ 11”/220#

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Posted: 21 August 2013 03:05 PM   [ Ignore ]   [ # 32 ]
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130821
CFWU and Burgener WU

DONNY
21-15-9-9-15-21 reps for time of:
155 pound Deadlift
Burpee
24:11

20 min bicycle.

R.I.P.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 21 August 2013 03:12 PM   [ Ignore ]   [ # 33 ]
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Glorybelle - 21 August 2013 02:49 PM

Ran 1.1 miles to gym for w/u
WOD in 15:28, used 105# for deadlifts
Ran 1.15 miles home for c/d

RIP, Donny, and thank you.

Sweet time.

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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: 21 August 2013 03:39 PM   [ Ignore ]   [ # 34 ]
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CFWU
WEDNESDAY 130821

“Donny”

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

Time - 16:48

RIP, Donny!

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 21 August 2013 03:41 PM   [ Ignore ]   [ # 35 ]
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WEDNESDAY 130821
“Donny” - pack
21-15-9-9-15-21 reps for time of:
135 pound Deadlift
Burpee
13:02

Thank-you, Specialist Nichols!

CFWU
co = Strict PullUps 6,5,5,4,4,3

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Posted: 21 August 2013 03:51 PM   [ Ignore ]   [ # 36 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 12 GHD back extensions, 12 dips)

STRENGTH
Pull up improvement per GD
7 pull-ups EMOM 6 mins
7-7-7-7-6-2

WOD - 130813

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
95-115-135-145-155-165( PR)-175(f)*2 failed on clean both times… need to work on technique, especially the second pull…

All squat cleans

Compare to 130512.

115-125-135-145-155(f)-155(f)-155(f) - 155(PR)


$O: 150 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 21 August 2013 04:04 PM   [ Ignore ]   [ # 37 ]
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20130821 Wed

“Falkel”
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Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups scaled knees on box
8 Box jump, 20 inch box
3 beginner rope climbs
14 rounds + 1 push-up

RIP

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 21 August 2013 05:10 PM   [ Ignore ]   [ # 38 ]
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Ten rounds for time of:
7 Burpees
7 Knees to elbows

Post time to comments.

Time - 9:38. It wasn’t until after I did this WOD that I read Garddawg’s comment about “That you can do it as rx’d in 10:00 does not mean you should.” But there wasn’t any standing around for me, and taking into account that I am fighting a bad head cold and can hardly breath, I am pretty happy with that time.

Then I repeated my WOD from yesterday, since I wasn’t happy about having done the 30 snatches at only 75#.

30 Snatches at 95#, Time - 4:07. This was the weight I should have done this at yesterday. Now I know.

$ out with 20 minutes on the stair machine, and Double Under practice; managed one set of 53 unbroken.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 21 August 2013 05:36 PM   [ Ignore ]   [ # 39 ]
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“Donny”

Pack modified

21-15-9-9-15-21 reps for time of:
105 pound Deadlift
Burpee

Time 14:57

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Posted: 21 August 2013 06:02 PM   [ Ignore ]   [ # 40 ]
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Puppies
Complete as many rounds as possible in 8 minutes of:
8 parallete Push-ups
8 Box jump, 20 inch box
5 pullups
Rest 5:00
Repeat one time for a total of two 8:00 AMRAPs

4 rounds first 8 minutes
3 rounds 4 pushups second 8 minutes

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M35/5’10”/210

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Posted: 21 August 2013 06:42 PM   [ Ignore ]   [ # 41 ]
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60 min bike
290 watts
108 rpm
23.7 mph
All avg

Rest 90 minutes

Donny
Pack
21-15-9-9-15-21 reps for time of:
135 pound Deadlift
Burpee
Time: 13’35

@105 F in my garage

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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: 21 August 2013 06:43 PM   [ Ignore ]   [ # 42 ]
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21Aug13

Working out at the lake today - no free weights. 

3 RFT, 15 reps each

Pull-ups
Squats
Push-ups
Supermans
Sit-ups
KB Swings, 25#

15:14.6

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____________________________________________________________

F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 21 August 2013 06:44 PM   [ Ignore ]   [ # 43 ]
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Donny

12-9-6-9-12 reps for time: (didn’t notice that there was supposed to be a second set of 6 in the middle)
35 lbs deadlift
Burpee

16:10

2 x 12 situps, calf raises 60 lbs

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Crossfit birthday: May 25, 2011
F/26/5’2”/110

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Posted: 21 August 2013 07:01 PM   [ Ignore ]   [ # 44 ]
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Rest day - from training - not work!

Visited the Chiro for a tune up! Much needed.

Rumble roll / lax ball worked Pecs, lats, Psoas in particular.

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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: 21 August 2013 07:51 PM   [ Ignore ]   [ # 45 ]
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Wednesday August 21, 2013 (2 of 2)

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Warm up

Press 65-75-75-75-75
Push Press 75 x 3, 80 x 3, 85 x 3, 85 x 3, 85 x 3
Push Jerk 85 x 5 x 5 sets

Cool down - Clean and hold 110 lbs 2 min.

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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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