2 of 4
2
Monday, September 2nd, 2013 - Row, Deadlifts, Box jumps
Posted: 02 September 2013 10:59 AM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1602
Joined  2009-06-24

Labor Day

Before: s/m

By teams:
Carry, walk, run, whatever, 100# worth of plates and a strap to the nearby football field (me, my son, my buddy and his son took a #45, #35 and 2 10# plates).

Fields were in use so we were on the grass.

20:00 AMRAP
One team member drags plates about 40 yards while other members do ME of either burpees, situps, pushups, or squats. Must do one full round of each exercise, otherwise mix and match however you want. Buddy and his son (11) took turns on plate drags. Once I did all four I stuck with situps and squats, although I did work in some burpees.
302 reps total

 Signature 

The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 02 September 2013 11:20 AM   [ Ignore ]   [ # 17 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  67
Joined  2013-08-11

130902

Went on a long run today.  My gyms been closed for Labor day weekend.

11.2 Miles, 1:34:18 Total Time, 8’22” ave. pace.

Really felt it after doing 10 400 meter runs yesterday.  My time and pace are usually faster.  I’ve entered a half marathon in October.  Hopefully this helps.

 Signature 

M/45/142#/5’6”
CFBD 08/08/2013

Profile
 
 
Posted: 02 September 2013 11:41 AM   [ Ignore ]   [ # 18 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  437
Joined  2009-04-06

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

11:36 @185# DL

 Signature 

Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

Profile
 
 
Posted: 02 September 2013 11:43 AM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3371
Joined  2006-02-17

Warm up 3x10 pull up, push up,  sit up, squat

LBBS 10x45, 10x95, 10x135, 5x185, 3x220, 250, 3x5x265 (3 mins rest)

Power cleans up to clean snappy double.  Got up to 175 then

Emom 10 mins

2 power clean, 175

Cash out 3x10 kipping ring dips

Cheers, kempie

 Signature 

Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

Profile
 
 
Posted: 02 September 2013 12:40 PM   [ Ignore ]   [ # 20 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

1.6 mile run warm up, then first made up yesterday’s WOD (results posted there), then did today’s WOD in 16:58
115# for DLs instead of my body weight
22” box for box jumps
Had to sub 50 SDHPs for last 500m row because someone jumped on the rower (only one in the gym)
1.6 mile run cool down

@TEG, good run today!

 Signature 

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

Profile
 
 
Posted: 02 September 2013 12:58 PM   [ Ignore ]   [ # 21 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

For monday we did
Buy In:
30 good mornings with PVC
20 arm circles each way
100m run
2:00 down dog
2:00 couch
100m run
2:00 banded shoulder, choice
2:00 different banded shoulder choice

WOD:
200/150m run
5/4 KtE
5/4 pull-ups
5/4 push-ups
400/350m run
10/8 KtE
10/8 pull-ups
10/8 push-ups
800/600m run
20/16 KtE
20/16 pull-ups
20/16 push-ups

Margaret 20:38
Darla 17:57 blue and red band on pull-ups

Cashout:
5(5squat jumps/5 GHD sit-ups)
Margaret did hip extensions instead of sit ups

 Signature 

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

Profile
 
 
Posted: 02 September 2013 01:07 PM   [ Ignore ]   [ # 22 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  675
Joined  2011-10-06

20130902 Mon

Shoulder press 1-1-1-1-1 reps
95-105-115-120-125 (15#PR from 5/3/13)
Push press 3-3-3-3-3 reps
105-115-125-130-135 (15#PR)
Push Jerk 5-5-5-5-5 reps
115-125-130-135-140 (10#PR)

 Signature 

M/48/6’3”/225

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

Profile
 
 
Posted: 02 September 2013 02:07 PM   [ Ignore ]   [ # 23 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  663
Joined  2010-03-16

Three rounds for time of:
Row 500 meters - subbed 50 SDHP
12 Deadlifts: body weight -210#
21 Box jump, 20 inch box

14:15

 Signature 

M/48/5’ 11”/215#

Profile
 
 
Posted: 02 September 2013 02:43 PM   [ Ignore ]   [ # 24 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  412
Joined  2010-12-28

130901
Press, Push Press, Push Jerk

1-1-1-1-1, 3-3-3-3-3, 5-5-5-5-5
      #  reps   comments
Press   45   1  
Press   55   1  
Press   65   1  
Press   55   1   (75f, 65f)
Press   55   1  
Push press   45   3  
Push press   55   3  
Push press   65   3  
Push press   75   3  
Push press   75   3   (85f)
Push Jerk   45   5  
Push Jerk   55   5  
Push Jerk   65   5  
Push Jerk   75   5  
Push Jerk   85   5

 Signature 

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

Profile
 
 
Posted: 02 September 2013 03:11 PM   [ Ignore ]   [ # 25 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  313
Joined  2013-02-23

Monday 130902   10:00 am   93 degrees in garage with cooler on. 

WU: 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 ab-mat sit ups, 15 good-mornings (no pull-ups or dips).
Additional warm up - shoulder stretches and shoulder press warm up 10 reps @ 45 pounds. 

Shoulder press 1 rep @ : 85-95-100-105-110-115-120 PR (+15 pounds from 130428)

Push press     3 reps @ : 100-105-115-125-135-145 PR   (+20 pounds from 130428)

Push Jerk     5 reps @ : 105-115-125-135(4)-135(4)    (+ 20 pounds from 130428)  darn! almost got 5 @ 135

Since I had extra time today I used a 3 minute rest between all sets. This might have helped with the improvements. But I also have been very consistently keeping to my workout schedule the past 4 months. And I am trying to eat healthier foods.
So I have more proof that this stuff works! Even only working out 3 days a week.
After reading other posts It looks like I still have a way to go to catch up to most of you. 

$0:
yard work - lawn mowing & weed trimming for 1 hr

Enjoy your Labor Day

 Signature 

M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 02 September 2013 04:15 PM   [ Ignore ]   [ # 26 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

Deadlift c2w2
5x102.5kg
15x75kg Touch and go

Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts: 3/4 body weight: 58.75kg
21 Box jump, 20 inch box

9:31

mwod lastnite
2min banded distraction of each: leg IR, hip casule, leg flexion ER, leg extension, superfrog, superquad, laying posterior chain floss, shoulder capsule, overhead ER, bully, lateral opener.
2 min banded bilateral shoulder flexion.

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 02 September 2013 04:20 PM   [ Ignore ]   [ # 27 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  197
Joined  2013-01-04

B/I:
cfwu
stretching
ankle & shoulder mobility
5 reps @ 30 lbs of:
shoulder press
push press
push jerk

WOD:
Shoulder press 1-1-1-1-1 reps
50-60-70-80-86(PR) lbs
Push press 3-3-3-3-3 reps
60-70-80-86-86 lbs
Push Jerk 5-5-5-5-5 reps
50-60-70-80-86 lbs

C/O:
stretching

 Signature 

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

Profile
 
 
Posted: 02 September 2013 04:21 PM   [ Ignore ]   [ # 28 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  515
Joined  2012-07-02

MON 09022013 “Hotshots 19” RIP
Puppies—Three rounds for time of:
15 Squats
35 pound Power clean, 19 reps
7 beginner Pull-ups
Run 400 meters
Time 19:50

cheese

 Signature 

Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

Profile
 
 
Posted: 02 September 2013 04:30 PM   [ Ignore ]   [ # 29 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  317
Joined  2012-06-23

Monday, September 2nd, 2013 - Row, Deadlifts, Box jumps


Three rounds for time of:
Row 500 meters
12 Deadlifts: 145#
21 Box jump, 20 inch box

14:12

SO HUMID! Row felt like slow motion!

 Signature 

F/47/ 5’6
Crossfit DOB: 6/23/2012.

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

Profile
 
 
Posted: 02 September 2013 04:34 PM   [ Ignore ]   [ # 30 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  770
Joined  2009-06-02

I was not able to get up early to bike or run
So took all my girls (4 of them) to eat lunch and a movie…
About 4:30 PM I started getting an itch to break a sweat so with
Clear sunny skies @ 105 F when out to do this.

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

Time - 38’57

Thank to GD’s advise in the blog I decided to scale the weight
That made it a more consistent effort rather than a slog fest
U can clean 135# with ease but I factor the heat + 6 rounds =
Pukie…. But glad I did and for all my friends in northern AZ affected
By this tragedy my heart go out to you all!

May God give you the piece!!!

RIP Heroes!

 Signature 

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)

Profile
 
 
   
2 of 4
2