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Tuesday, August 27th, 2013 - Rest Day
Posted: 27 August 2013 11:58 AM   [ Ignore ]   [ # 16 ]
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Tabata Situps and B2B Goblet Squats; Pullups, Burpees, Wall Balls

Before: s/m

8 rounds of tabata situps
Few minutes rest
8 rounds of tabata b2b goblet squats w/35# KB

4 RFT
10 pullups (w/ narrow green band)
12 burpees
17 wall balls 20#
10:21

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 27 August 2013 12:22 PM   [ Ignore ]   [ # 17 ]
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Smokey - 27 August 2013 11:42 AM

Complete the following:
Weighted Pull-up, 5 rep max   35#
Rest 5 minutes
Weighted Pull-up, 3 rep max   55#
Rest 5 minutes
Weighted Pull-up, 1 rep max   65#

Nice pulls there Smokey. Welcome to the fraternity of old guys who refuse the rocking chair LOL

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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: 27 August 2013 12:48 PM   [ Ignore ]   [ # 18 ]
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BabyFrosty my cute little germ factory gave me a nice ear/nose/throat infection, so I’m down for the count today.

Hopefully be back in action by Thursday.

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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: 27 August 2013 12:52 PM   [ Ignore ]   [ # 19 ]
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Pack scaling was:
5 RFT
45 lb SDHP x 15
Dips x 15

I did 7.5 RFT
45 lb SDHP x 10
Dips x 10
(the last round was 5 reps each)
Time 12:45

This gave me the same total reps as Rx’d, but I didn’t think I could complete it with 15 per round.

Cash in/out with squats and stretching.

Picking up my kids later is going to be a challenge grin

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F/32/5’5”/128lbs

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Posted: 27 August 2013 12:58 PM   [ Ignore ]   [ # 20 ]
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frosty996 - 27 August 2013 12:48 PM

BabyFrosty my cute little germ factory gave me a nice ear/nose/throat infection, so I’m down for the count today.

Hopefully be back in action by Thursday.

He gave you some R&R time Dad. Bet you come back stronger grin Get well soon

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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: 27 August 2013 01:09 PM   [ Ignore ]   [ # 21 ]
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25 Burpees - check!
Run 200 meters - check!
13 Knees to Elbows - Knees to boobs, check!
Run 200 meters - check!
13 Push-ups - check!
Run 200 meters - check!
13 Sit-ups - check!
Run 200 meters - check!
13 Burpees - check!
Run 200 meters - ran 125 meters, walked 75 meters, check!
12 Knees to elbows - knees to boob, check!
Run 200 meters - ran 125 meters, walked 75 meters, check!
12 Push-ups - check!
Run 200 meters - ran 125 meters, walked 75 meters, check!
12 Sit-ups - check!
Run 200 meters - ran 125 meters, walked 75 meters, check!
12 Burpees - check!

Total time:  41:09
Total treadmill time:  15:00 (1 mile total run)

Burpees are always my downfall.  NOT a good idea to start and end a workout with them!  This was supposed to be done all in one round with 400 meter run segments and 25 reps of the other exercises, but after doing 25 burpees at the beginning I was seriously considering just not doing the workout.  So, I thought I’d try to split it into two rounds and see what happens.  I actually did more running today than yesterday, yet I’m not as proud of it as yesterday.  Go figure…I guess I’m just exhausted.  I had a PR on my running, with 15:00 even total time on the treadmill.  I’ve never been below 16:00 (closer to 17:00) on my 1-mile times, so I really should be proud.  I’m sure I will be once I get my energy back!

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Breathe in.  Breathe out.  Move on.

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Posted: 27 August 2013 01:12 PM   [ Ignore ]   [ # 22 ]
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Bunkered Cindy
AMRAP 20:00
3 Pullups (strict)
6 Pushups
9 Squats

14 rounds + 3 pullups

Done in full bunker gear + SCBA, but without helmet and not on air. About 65 lbs worth of junk. I need to do more workouts in gear, the added weight and ridiculous humidity today made for one crappy WOD!

Warmup
500m row
DROMS

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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: 27 August 2013 01:20 PM   [ Ignore ]   [ # 23 ]
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SUNDAY 130825

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

15:30 @ 135

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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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Posted: 27 August 2013 01:44 PM   [ Ignore ]   [ # 24 ]
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Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

  135# 12:58

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M / 59 6’0 205 CF BD 12/09

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Posted: 27 August 2013 02:14 PM   [ Ignore ]   [ # 25 ]
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weed_hopper - 27 August 2013 01:44 PM

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

  135# 12:58

Good time weedhopper

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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: 27 August 2013 02:47 PM   [ Ignore ]   [ # 26 ]
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Strength: Back squat
Was supposed to be 5-5-5 at 195, 205, and 215 but it turned into 5-3-2 at 195, and 205.  Just was not feeling it today.

SATURDAY 130824

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

5 rounds, 7 OHS

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

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Posted: 27 August 2013 02:48 PM   [ Ignore ]   [ # 27 ]
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WU
Jump rope, DROMs, KB

Deadlift
120x8/170x5/210x3
265x3/280x3/290x3
225x15-12-9

WOD

10 Minutes EMOM
5 Ring Dips
AMRAP Box Jumps 30/24
in the remainder of the minute

Scaled/subbed
10 Minutes EMOM
5 Ring Dips 10 Bar Dips (all kipping)
AMRAP Box Jumps 30/24 (step board on 12 blocks)
in the remainder of the minute

Results
16, 10, 11, 10, 9, 7, 6, 4, 6, 6

Dips broken starting round 5

$O
500m slow row ~2:30
accumulate 30 sec L-sit

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M/47/5’10”/160

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Posted: 27 August 2013 03:34 PM   [ Ignore ]   [ # 28 ]
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Donny RIP.

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

30:26

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Posted: 27 August 2013 03:55 PM   [ Ignore ]   [ # 29 ]
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Big Three today
bench 135
squat 135
overhead press 140
3 rounds of 20 . 2 minute rest between rounds.
Adding some powerlifting post wod three times a week. Squat and deadlift are still maintaining but mu bench has gone down the drain.

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 27 August 2013 04:02 PM   [ Ignore ]   [ # 30 ]
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Tuesday, August 27th, 2013 - Rest Day

Figure I’d throw in a little cardio tonight since my elder son played hard D on the soccer field this afternoon…

Row 5km
23:28   star PR (-57 sec)

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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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