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Tuesday, August 27th, 2013 - Rest Day
Posted: 27 August 2013 04:13 PM   [ Ignore ]   [ # 31 ]
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20130827 Tue

Puppies:
7 RFT:
1 Clean and Jerk 95#
3 Pull-ups no assist
5 Push-ups
7 Squats
9:15

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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: 27 August 2013 05:51 PM   [ Ignore ]   [ # 32 ]
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10K run - 47’34 @ 7’37 pace 99 F 60%
Humidity with sun right on top no shade
I had to take 2 breaks it was brutal

3 hours later

Ten rounds for load and time of:
1 Clean and Jerk @145#
5 Pull-ups
10 Push-ups
15 Squats

Time 15’10 @ 105 F and humid in my garage
Could have gone heavier

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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: 27 August 2013 06:02 PM   [ Ignore ]   [ # 33 ]
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130827

CFWU/Burgener WU + 25 air squats.

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

25#
35#
45#

3 rounds of:
Burpees 12 Reps
Knees to elbows 12 Reps

25 air squats
practice double unders.
25 air squats
12 Burpees

On the weighted pull ups I could have added 5# on the first set.  The last set of 3 reps and 1 rep were at a perfect weight.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 27 August 2013 06:29 PM   [ Ignore ]   [ # 34 ]
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Run - steady 20min flat road

5min DROMS + 7min walk then…

20min @  126bpm ave - 3.16km Distance - Pace 10.11min mile

(10min @ 122bpm ave then next 10min @ 130bpm ave)

8min walk C/D + mobs later on

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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: 27 August 2013 07:07 PM   [ Ignore ]   [ # 35 ]
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@BrandX with GD!!!

warm-up
3x 24ft R/L banded lateral shuffle (tripled blue) & 1,2,3 wall walk ups

Lift
SDL
Attempt 8 reps@ 115/145/175/205/235/255/275 (11,240#)
Debrief- 275 started to feel heavy.  Happy with most other reps.

WOD (MODIFIED from BrandX 8/27/13) with GD!
AMRAP in 15min of:
250m C2 row
25 t2b
250m C2 row
25 AbMat sit-ups (unanchored)
TOTAL=191 (2complete + C2/t2b/+127m)

$-out
4x
15 reverse hypers (70#)
5 GH raises

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 27 August 2013 07:11 PM   [ Ignore ]   [ # 36 ]
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Puppies
Complete as many rounds as possible in 12 minutes of:
5 Sit -ups
7 Back extensions
30 pound Overhead squat, 9 reps

was on the 9th OHS in the 7th round when the timer went off.  I thought this would be easier, but the OHS were difficult for me. 

7 rounds in 12 minutes

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F55/5’7”/132 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 27 August 2013 07:33 PM   [ Ignore ]   [ # 37 ]
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OPG57 - 27 August 2013 12:58 PM
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

Hah! Thanks!

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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 07:33 PM   [ Ignore ]   [ # 38 ]
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Saw the ortho yesterday.  Says the Tibia is only cracked and I can do whatever I want.  I was patient when explaining what it was I intended on doing…


am
double under practice

pm
WOD w/ JDG
AMRAP in 15min of:
250m C2 row
25 t2b
250m C2 row
25 AbMat sit-ups

3 rounds + 150 M

5x
10 Back ext
10 Good mornings, 45

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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: 27 August 2013 08:12 PM   [ Ignore ]   [ # 39 ]
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Garddawg - 27 August 2013 07:33 PM

Saw the ortho yesterday.  Says the Tibia is only cracked and I can do whatever I want.  I was patient when explaining what it was I intended on doing…


am
double under practice

pm
WOD w/ JDG
AMRAP in 15min of:
250m C2 row
25 t2b
250m C2 row
25 AbMat sit-ups

3 rounds + 150 M

5x
10 Back ext
10 Good mornings, 45

Going easy today. Good on ya. 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: 28 August 2013 03:02 AM   [ Ignore ]   [ # 40 ]
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WOD from 130816

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

14:52

Not sure how heavy the bar was.  I’m guessing about 25#.  I decided to go back and make these up because I haven’t done either in a while.  Fun WOD.

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M/33/5’11”/245#

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Posted: 28 August 2013 04:47 AM   [ Ignore ]   [ # 41 ]
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C&J + “Cindy”

Std. Warmup x2 (minus pullups)

Ten rounds for load and time of:
1 Clean and Jerk (95lb)
5 Pull-ups
10 Push-ups
15 Squats

Time - 15:07

Feel like I should’ve been able to push this faster, since it really was just Cindy with some cleans. Had to rotate in with someone else using the pullup bar, so that also slowed be a bit.

Cashout:
Tricep Ext (35lb) x2 (each arm)
Forearm Curls x3 (65lb)

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 28 August 2013 05:21 AM   [ Ignore ]   [ # 42 ]
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OPG57 - 27 August 2013 06:05 AM

30 T2B in 0:38!!!  Dang!  that’s smoking!!  You must have been a blur to anyone watching!  grin Great Job!

Thanks.  It was all I could do to hang on for those last two…  gulp

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 28 August 2013 05:36 AM   [ Ignore ]   [ # 43 ]
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Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

45, 65, 90

Cool down: shoulder dislocates, mobility with band, mobility to improve front rack, holding bar in front rack position for time

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 28 August 2013 05:57 AM   [ Ignore ]   [ # 44 ]
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JME. - 27 August 2013 08:31 AM
ctcam - 27 August 2013 05:41 AM

Find 1RM Deadlift then WOD: “Donny”

RIP Donny

Deadlift
10-6-4-2-1-1-1
135-225-275-295-315-335-355 (20lb PR)

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

Time - 18:56

The first 21-15-9 went at about 7 1/2 minutes, so obviously the second half 9-15-21 took close to 11 1/2 minutes, which is about a 50% increase for the second round.

Nice work!

Way to crush that PR!

Thanks! It’s the day after and I’ve got some serious doms from the 115 deadlifts, mostly from the 90 @ 185.

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 28 August 2013 08:41 AM   [ Ignore ]   [ # 45 ]
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2 mile warmup run:  15:13

2 rounds nft: 
200m run
5 pullups
10 pushups
15 situps

WOD:
600m run
21 strict press (75)
600m run
21 push press (95)
600m run
21 pus jerk (115)

17:00

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