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Friday, August 30th, 2013 - Swim or Run or Row or Bike
Posted: 30 August 2013 10:38 AM   [ Ignore ]   [ # 16 ]
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130824

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps (subbed 2x35 lb dumbbells roped together 2 ft apart)

Post rounds completed to comments.

8 rounds exactly.

Sit ups on roman chair - not exactly GHD but similar form.  Only have dumbbells at home so OHS done with those.  Roman chair is in basement and ceilings are too low to OHS, so had to run up and down stairs each round.

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M 52/5’10”/180

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Posted: 30 August 2013 11:12 AM   [ Ignore ]   [ # 17 ]
Big Dawg
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“Annie”
rep rounds of:
Single-unders (100,80,60,40,20)
Sit-ups (50-40-30-20 and 10)

10:00
Previous time 11:45 on 06/08/13 without AbMat. Done today with AbMat (except for the first 15 of round of 30 reps due to cramping).  Satisfied with progress.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 August 2013 12:58 PM   [ Ignore ]   [ # 18 ]
Hound
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Still striving to be Army Fit by the end of the year.  Today was “test” day - can you say PR three times?  This girl can!!  smile

Run 2 Miles in 24:00 minimum to pass
  7/15/13 - 34:07
  Today - 33:27 - PR!!!

Do a minimum of 10 (4-count) push-ups to pass
  7/15/13 - 1
  Today - 8 - PR!!!

Do a minimum of 30 (4-count) sit-ups to pass
  7/15/13 - 16
  Today - 22 - PR!!!

I didn’t improve by much, but by golly I’m taking it!!  lol Enjoy this Labor Day weekend, y’all!!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 30 August 2013 01:18 PM   [ Ignore ]   [ # 19 ]
Top Dawg
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Rowing in the morning at 5:30AM


CrossFit here @ 11:30

Buy In
30 good mornings
2:00 hammy on box
2:00 foam roll pecs
200m run
2:00 down dog
20 bulgarian split squats
2:00 couch
1:00 up dog
30 air squats

strength
Deadlift 3x10
Margaret @73kg
Darla @76kg
w/u 3’s at 20-50-60

WOD Amrap 12
10/8 OHS @ 50%1RM M@27kg, D@22kg
10/8 push-ups
10/8 GHD hip extentions

Margaret 10’s 7 rds+8
Darla 8’s 7rds even

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 30 August 2013 01:48 PM   [ Ignore ]   [ # 20 ]
Big Dawg
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10 rounds with a 2 minute rest in between, :

Row 500 meter

1-2:02
2-2:04
3-2:06
4-2:06
5-2:06
6-2:05
7-2:05
8-2:08
9-2:09
10-2:02


Wowsa!  doh A lot different than rowing 5000m!

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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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Posted: 30 August 2013 02:11 PM   [ Ignore ]   [ # 21 ]
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10 rounds with a 2 minute rest in between, of any (or any combination) of:
Run 400 meters/Bike 1000 meters/ Row 500 meters(50 SDHP)
1:53/2:19/1:24
1:58/2:28/1:40
2:05/2:30/1:41
1:54

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M/48/5’ 11”/220#

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Posted: 30 August 2013 02:19 PM   [ Ignore ]   [ # 22 ]
Big Dawg
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Drgnflygrl32 - 30 August 2013 01:48 PM

10 rounds with a 2 minute rest in between, :

Row 500 meter

1-2:02
2-2:04
3-2:06
4-2:06
5-2:06
6-2:05
7-2:05
8-2:08
9-2:09
10-2:02


Wowsa!  doh A lot different than rowing 5000m!

Great job! And I agree - sprinting through 500m rows is a killer.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 30 August 2013 03:39 PM   [ Ignore ]   [ # 23 ]
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Press c2w1 5x42.5kg

Pack
8 rounds, with about a 2 minute rest in between, of:
2x Bike 1000 meters
2x Row 500 meters
2x Run 400 meters
2x Ocean Swim aka drowning 100 meters

For time but not timed

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M 29 178cm 80kg

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Posted: 30 August 2013 04:05 PM   [ Ignore ]   [ # 24 ]
Top Dawg
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PM Skill work
5 legless rope climbs

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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: 30 August 2013 04:08 PM   [ Ignore ]   [ # 25 ]
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Friday 20130830

Run 1.0 mi. 8:01min.

XFit - Big Dawg - Post Times
10 rounds of 400 meter (1/4mile) run, 2 min rest between rounds.
1:51, 1:44, 1:40, 1:40, 1:35, 1:30, 1:30, 1:30, 1:30, 1:30

*kick ass. First completed big dawg workout*

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 30 August 2013 04:23 PM   [ Ignore ]   [ # 26 ]
Top Dawg
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Warm Up


10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

1:09, 1:09, 1:13, 1:10, 1:10, 1:11, 1:14, 1:14, 1:13, 1:13

All times were on stationary bike. Had several interruptions due to being at work phones etc…

Cash Out
Chest Strength Day
Flat bench w DB
5x8
50-65-80-90-90
Incline DB
5x8
50-65-80-90-90
Flat Bench Bar
5x8
185-205-215-225-225
Chest Flys. Flat and incline
5x10
25-30-35-40-45

Finished day with 2 hour RIT drill. Full turnouts breathing air.

Done

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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: 30 August 2013 04:24 PM   [ Ignore ]   [ # 27 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit ups, 12 GHD back extensions)


WOD - 130822
Dobogai - RIP

Packish

Five rounds for time of:
4 Muscle-ups (sub 3 assisted pull ups + 3 dips = 1 MU)
22 yard Farmer carry, 35 pound dumbbells
14:33

$O:  10 Turkish Get Ups, alternating arms with a 26# barbell - untimed

RIP Capt. Dobogai and On WISCONSIN!

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 30 August 2013 04:32 PM   [ Ignore ]   [ # 28 ]
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FRIDAY
130830
10 rounds with a 2 minute rest in between, of
Row 500 meters (subbed 50 sdhp w/45#)

12.16 of work

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M/45/6’3/230 205
CF start 9/2011

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Posted: 30 August 2013 05:12 PM   [ Ignore ]   [ # 29 ]
Top Dawg
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jennmedic - 30 August 2013 04:23 PM

Warm Up


10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

1:09, 1:09, 1:13, 1:10, 1:10, 1:11, 1:14, 1:14, 1:13, 1:13

All times were on stationary bike. Had several interruptions due to being at work phones etc…

Cash Out
Chest Strength Day
Flat bench w DB
5x8
50-65-80-90-90
Incline DB
5x8
50-65-80-90-90
Flat Bench Bar
5x8
185-205-215-225-225
Chest Flys. Flat and incline
5x10
25-30-35-40-45

Finished day with 2 hour RIT drill. Full turnouts breathing air.

Done

Good workout Jennmedic, RIT drills sound fun. I used to be on Haz. Spill team as Equip. Operator . Dozers, Loaders, Graders for Containment, Wearing Level A suit with SCBA.I can relate grin  Have a good one.  OPG57

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 30 August 2013 05:35 PM   [ Ignore ]   [ # 30 ]
Terrier
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130830

CFWU

Practice power cleans

“Hotshots 19”

R.I.P.

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps Scaled down to 65#
7 Strict Pull-ups
Run 400 meters

38:20

Had to scale down the power cleans to keep good form. 
It was the first time I have done power cleans for reps and glad I kept it low.
Form improved with each round.
Had to do the WOD today my gym is closed for the holiday weekend.

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M/45/142#/5’6”
CFBD 08/08/2013

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