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Saturday, August 31st - Hotshots19 - RIP
Posted: 31 August 2013 01:41 PM   [ Ignore ]   [ # 31 ]
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jennmedic - 31 August 2013 01:08 PM

Warm Up


“Hotshots 19”
Six rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

32:16

RIP Brothers! 

Cash Out

2 hour
Coaching kids soccer. Those little guys can fly.

Done.

Great time as usual. Your fellow Firefighters would appreciate the effort. well done Jennmedic!  RIP Hotshots 19 flag

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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: 31 August 2013 02:02 PM   [ Ignore ]   [ # 32 ]
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Hot Shots 19
Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

29:02

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M/48/5’ 11”/220#

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Posted: 31 August 2013 02:53 PM   [ Ignore ]   [ # 33 ]
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Busy day…

7:00 AM:
@Home
WL Intro Program: Week 6/Day 2

Hang Snatch (hip) + Hang Snatch (knee): 1@60%, 1@70%, 1@75%, 1@80% x2
Session: Burgener Warm-up x3, 75x2x3, 95x2x3, 125x2, 145x2, 160x2, 170x2x2

Clean & Jerk: 1@70% x2, 1@75% x2, 1@80% x2, 1@85% x4
Session: 135x1x5, 175x1x2, 190x1x2, 200x1x2, 215x1x4

Front Squat: 3@90% x3
Skipped due to time constraints

Metcon
None

9:00 AM:
@Front Range CrossFit for a judging seminar to prep for the upcoming CO Open. Had time to kill and it was me and one other judge for the seminar (Becky Conzelman). She coached me up on something called Crossover Symmetry.  It was pretty cool. Tension bands and focused on working external rotation. Not every day you get some coaching tips from a CrossFit Games podium finisher.

10:30 AM:
@CrossFit Thornton for their workout carnival and BBQ. There to cheer my wife on as she competed at a few events.  Went head to head with her on a whim for the L-Sit…no one else at the gym wanted to give the straight-leg version a shot. I went 0:27, she went 0:36.

1:00 PM:
Back down the highway to south Denver for part two of my shoulder/chest piece.  Pleased with how it is coming together and excited to get part 3 started already.

5:00 PM:
Finally back home, logging the workout and time to settle down for the evening with an adult beverage.

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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: 31 August 2013 03:13 PM   [ Ignore ]   [ # 34 ]
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Warm up: 10 mins hip/leg mobilisation and stretching

Strength:
Squat kg: 10x20, 5x40, 5x60, 5x85, 5x90, 5x95

Metcon <15:
7 RFT of:
7 push jerks 45kg,
7 CTB pull ups,
7 burpees
Time: 15:04

Skills: 3x (5 false grip ring pull ups, 5 ring dips), 10 mins hammy stretching

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M/47/80kg

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Posted: 31 August 2013 03:47 PM   [ Ignore ]   [ # 35 ]
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Glorybelle - 31 August 2013 10:19 AM

@OPG, thanks for your encouragement, as always. And good job getting all that work done today. Hope that rattler won’t be making another appearance!

@Drgnflygrl32, way to go hitting the Hotshots WOD with 95#!

As a wife of a career firefighter, I felt privileged and blessed to do this WOD. Someone on the main site had a great idea to donate a dollar for each minute it took to do the WOD. I already donated $25, but will go back to donate $11 more.

Have a good holiday weekend, all!

Thank you Glorybelle, for your comments!  I appreciate them very much especially coming from another CF woman (ahem, our age) daydream !!! Welcome back and I also am impressed with YOUR posts….I’m excited seeing all the new girls coming in and posting!  I have a great coach and a great warrior sister partner who I have the honor of doing the WODs with.  It’s been 14 months and a lot of hard work to get to these weights! I LV IT!

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Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 31 August 2013 05:02 PM   [ Ignore ]   [ # 36 ]
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RIP Hotshots 19

Three rounds for time:
20 squats (did 15 second round)
25 lbs power clean 19 reps (subbed 15 pushups first round)
7 strict pullups (beginner)
Run 400 m

27:10

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

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Posted: 31 August 2013 05:27 PM   [ Ignore ]   [ # 37 ]
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B/I:
cfwu
stretching
ankle mobility

WOD:
scaled “Annie”
For time:
50 single-unders
25 sit-ups
40 single-unders
20 sit-ups
30 single-unders
15 sit-ups
20 single-unders
10 sit-ups

Time: 5:21

C/O:
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 31 August 2013 05:55 PM   [ Ignore ]   [ # 38 ]
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Puppies
Three rounds for time of:
15 Squats
10-25 pound Power clean, 19 reps - 25#
7 Strict Pull-ups (assisted or beginner okay) -From feet on floor, knees bent, arms extended…very slight kip
Run 400 meters

25:37

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 31 August 2013 06:21 PM   [ Ignore ]   [ # 39 ]
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10 rounds with a 2 minute rest in between of:
Swim 100 meters (freestyle)

1:    2:15
2:    2:20
3-6:  2:25
7:    2:30
8:    2:25
9&10;: 2:30

No speed records here but haven’t been in the water in months. Good getting back to swimming, even a few 100s.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 31 August 2013 06:35 PM   [ Ignore ]   [ # 40 ]
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Rest

Gonna start logging mobility cause i need more of it

mwod
2:00 each, barbell quad smash
2:00 each, foam roll oblique
2:00 roll t-spine and ribs

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M 29 178cm 80kg

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Posted: 31 August 2013 06:46 PM   [ Ignore ]   [ # 41 ]
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Hotshots 19 - RIP

6RFT
30 squats
19 power cleans 95#
7 strict pull ups
Run 400 meters

37:11

Thanks to all firefighters everywhere for your efforts and personal sacrifice.  Know that you are appreciated.

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 31 August 2013 07:53 PM   [ Ignore ]   [ # 42 ]
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20130831 Sat

Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps (did hang power cleans by mistake)
7 Strict Pull-ups (blue band assist)
Run 400 meters
28:20

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: 31 August 2013 08:17 PM   [ Ignore ]   [ # 43 ]
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Saturday 20130831

Puppies (w/ Pack Lite Weight)
Three rounds for time of:
65 lb Squats, 15 reps
65 lb Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters (1/4 mi)

26:50 min smile

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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: 31 August 2013 09:08 PM   [ Ignore ]   [ # 44 ]
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Easy Walk + KB practice

30min walk with family +

TGU - 3L + 3R Half get ups 16kg

3 X 2 TGU 16kg (L+R=2)

2 X 2 TGU 20kg

- BREAK -

RKBS 20reps X 5 sets @ 20kg with 30-45s break b/t sets

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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: 01 September 2013 08:39 AM   [ Ignore ]   [ # 45 ]
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130830

Pack
8 rounds with a 2 min rest between of:
Run 400m

Times: 1) 2:16, 2) 2:15, 3) 2:17, 4) 2:20, 5) 2:17, 6) 2:16, 7) 2:14, 8) 2:14

I didn’t expect my round times to be so similar. I guess the 2 min rest was just enough to repeat the work load.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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