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Tuesday, September 3rd, 2013 - Rodney - RIP
Posted: 03 September 2013 02:24 PM   [ Ignore ]   [ # 31 ]
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dannyrod - 03 September 2013 01:16 PM

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

29:55

Wow, those power cleans were pretty rough. Lots of catching breath on this one, I was gassed out and lightheaded. RIP brothers!

Awesome time!  Your a beast, I agree PC were tough.  Good job bro.

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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: 03 September 2013 02:27 PM   [ Ignore ]   [ # 32 ]
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Easy Run 20min

2 rest days prior… listening to my body for sure.

droms/ yoga 5 min + 10 TGU 16kg l&r +  5min walk

20min run @ ave 125bpm - 3km flat road

5min walk c/d + roll soles feet + right hip

feel very sleepy now….

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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: 03 September 2013 02:58 PM   [ Ignore ]   [ # 33 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE, 12 dips)

WOD - 130826
Weighted pull ups
Complete the following:
Pull-up, 5 rep max - 40# assistance -5, 30# assistance - 5
Rest 5 minutes
Pull-up, 3 rep max - 20# assistance - 3, 5# assistance - 3
Rest 5 minutes
Pull-up, 1 rep max - unassisted -1, 8 lbs 1 (got my nose to the bar, but I’m claiming it!)

3 max sets of unassisted pull-ups 3 mis rest between
2/1 - probably a no rep stopped after that…

$O: 1000m row (max effort)
3:40 tied PR…

I have 5 different resistance bands ranging from 5 to 50# of assistance.  I usually use the 50# for WODs and my pull improvement program.  I started with the 40# and worked all the way down to the 5# in the set of 3.  The first set of 1 was unassisted.  The second set with 8# of added weight!  I started Crossfit about 6 months ago and I could not even get close to an unassisted pull up…today I did a few! Soon hopefully several! I workout by myself in my garage, but this forum is great motivation.  I truly feel part of this awesome community.  Thank you, Crossfit!

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 03 September 2013 03:33 PM   [ Ignore ]   [ # 34 ]
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“Roney”

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RIP

Four rounds for time of:
Run 200 meters
95 pound Thruster, 11 reps
Run 200 meters
95 pound Push press, 11 reps
Run 200 meters
95 pound Bench press, 11 reps

25:31

7 WODs in a Row! This old man is dust.

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M/48/5’ 11”/220#

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Posted: 03 September 2013 03:52 PM   [ Ignore ]   [ # 35 ]
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Tuesday 130903 (workout posted 130902)

Run 1.0 mi 8:01 min

XFit - Puppy/Pack - 3 Rounds for Time

Row 500 meters (sub in 1/4 mile sprint)
12 Deadlifts:3/4 body weight (115 lbs)
15 Box jump, 20 inch box

12:43 min

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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: 03 September 2013 04:19 PM   [ Ignore ]   [ # 36 ]
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Pack three rounds for time of:
Run 200 meters
95 pound Thruster, 11 reps
Run 200 meters
95 pound Push press, 11 reps
Run 200 meters
95 pound Bench press, 11 reps

17.51

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M/45/6’3/230 205
CF start 9/2011

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Posted: 03 September 2013 04:40 PM   [ Ignore ]   [ # 37 ]
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Roney RIP

Pack
three rounds for time of:
95 pound Thruster, 11 reps
Run 200 meters
95 pound Push press, 11 reps
Run 200 meters
95 pound Bench press, 11 reps
Run 200 meters ...thought it was thrusters first

16:39

mwod yesterday, a few minutes of each:
Plantar surface smash
Voodoo ankle mob
Double lacrosse ball shin smash
Bone saw calf smash
Knee gap and smash
Posterior chain smash and floss: monkey bar of death
Adductor barbell smash

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M 29 178cm 80kg

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Posted: 03 September 2013 05:26 PM   [ Ignore ]   [ # 38 ]
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TUE 09032013
Shoulder press 1-1-1-1-1 rep 57/57/57/57/57
Push press 3-3-3-3-3 reps 57/57/57/57/57
Push Jerk 5-5-5-5-5 reps 57/57/57/57/57
Post loads:  57 lbs through and through (that’s all the weight I have). 

Compare to 04282013
Shoulder press 1-1-1-1-1 rep: 45/55/55/55/55 lbs
Push press 3-3-3-3-3 reps: 55/55/56/56/56 lbs
Push Jerk 5-5-5-5-5 reps:  56/56/56/56/56 lbs

PR!

bigsmile

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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

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Posted: 03 September 2013 05:30 PM   [ Ignore ]   [ # 39 ]
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Roney
Pack
three rounds for time of:
Run 200 meters (2 laps)
95 (sub 75 for rnds 2 & 3) pound Thruster, 11 reps
Run 200 meters (1 lap)
95 (sub 75 for rnds 2 & 3) pound Push press, 11 reps
Run 200 meters (1 lap)
95 (sub 75 for rnds 2 & 3) pound Bench press, 11 reps
19:46
Runs done on outside track (works out to 1745 meters total)

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 03 September 2013 05:57 PM   [ Ignore ]   [ # 40 ]
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Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

1 Snatch + 3 Overhead Squats
90,97.5,105,112.5

Clean Pulls
170/5,180/4,187.5/3,(205/2)2

Front Squat
135/6,145/5,155/4,165/3,175/2

RDLs
(195/8)3

Press
115/8,(120/8)2

Core x100
(side bends & leg raises today, the GHD wasn’t available)

Cash-out:
150m waiter walk left arm, right arm, left arm
(trying to even up the sides)

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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: 03 September 2013 06:06 PM   [ Ignore ]   [ # 41 ]
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AM

Deadlift
5-3-3-1-1-1-1
270/280-295/300-305-310

Showed some pigheadedness at 310, was punished and quickly stopped myself - hopefully with minimal damage. Decided not to go for the 4th one-rep set.

PM
High school track

WU
400m jog, DROMs

WOD

FRIDAY 130830

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

Post your choice of exercises and times of each round to comments.

Compare to 120811.

Pack
8 rounds of 400m run

Times
1:20
1:23
1:23
1:24
1:26
1:27
1:26
1:26

Compare to 120811. Not apples to apples. Did runs on a treadmill and rows - alternating. Best 400m run was 1:27.

$O
600m jog - barefoot

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M/47/5’10”/160

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Posted: 03 September 2013 06:20 PM   [ Ignore ]   [ # 42 ]
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130903

CFWU

three rounds for time of:
subbed 60 SDHP’S 45# for Row 500 meters
12 Deadlifts: body weight 145#
21 Box jump, 20 inch box subbed 16 inch box.
17:24

The SDHP’s were much harder than I thought they were going to be.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 03 September 2013 06:31 PM   [ Ignore ]   [ # 43 ]
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Snatch
6x2 done as one above the knee then one full
53-63-73-78-83f-83the hang but not full
8x1 @73 —-use the weight below yur last successful double

FS
4x5 the 5@95%, 2x5@90%
73-88-108-118
95%/113, 90%/103

Tuesday is usually a rest day but weightlifting got pushed to today due to the gym being closed on labor day

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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: 03 September 2013 06:39 PM   [ Ignore ]   [ # 44 ]
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Dawndelion - 03 September 2013 05:26 PM

TUE 09032013
Shoulder press 1-1-1-1-1 rep 57/57/57/57/57
Push press 3-3-3-3-3 reps 57/57/57/57/57
Push Jerk 5-5-5-5-5 reps 57/57/57/57/57
Post loads:  57 lbs through and through (that’s all the weight I have). 

Compare to 04282013
Shoulder press 1-1-1-1-1 rep: 45/55/55/55/55 lbs
Push press 3-3-3-3-3 reps: 55/55/56/56/56 lbs
Push Jerk 5-5-5-5-5 reps:  56/56/56/56/56 lbs

PR!

bigsmile

Nice! Way to go!

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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: 03 September 2013 06:43 PM   [ Ignore ]   [ # 45 ]
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OPG57 - 03 September 2013 04:28 AM

Rest day, Neck still stiff.

What happened to the neck?  I musta missed it.

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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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