4 of 4
4
Tuesday, September 3rd, 2013 - Rodney - RIP
Posted: 03 September 2013 07:38 PM   [ Ignore ]   [ # 46 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  622
Joined  2010-09-19

Christine

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight - 165 lb
21 Box jump, 20 inch box - did 20 BJs at 24”

Time: 12:45

Had a d’oh moment with the number of BJs and only did 20 each round. Only box available a 24” box. Rows 1:46 - 1:49 range. DLs slow but unbroken, BJs also unbroken and slow.

 Signature 

M - 41 - 6’2” - 164 lb
CF DOB 9/17/10
Goals for 2013: labrum repair 4/16/13, make my way back to Crossfit

Profile
 
 
Posted: 03 September 2013 07:48 PM   [ Ignore ]   [ # 47 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  314
Joined  2013-03-11

Hotshots 19

RIP Prayers and blessings for the families left behind.

Four rounds for time of:
30 Squats
45 pound Power clean, 19 reps (19 reps, 30 reps, 32, 40)
7 Strict Pull-ups (Sub chest to ring pull-ups)
Run 400 meters

27:34

Changed the number of reps because I only had 45 pound bar available. Used rings because it was the only thing available for pull-ups.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 04 September 2013 01:21 AM   [ Ignore ]   [ # 48 ]
Stray Dawg
Avatar
RankRank
Total Posts:  27
Joined  2011-01-02

I can’t believe it’s been 2 years since I last posted but I did this in memory of Constable “Roney” Kerr last night as it’s the first Hero WOD I’ve seen on here from Northern Ireland, there could be dozens of them but it’s the first I’ve seen.  Did it between Puppy and Pack as follows:

3 rounds for time of:
Run 200 meters
40KG Thruster, 11 reps
Run 200 meters
40KG Push press, 11 reps
Run 200 meters
40KG Bench press, 11 reps

19:15

pretty pleased but shoulders tight this morning! grin

 Signature 

“Quaerere Verum”

Male, 39, 1.85m, 90kg

Profile
 
 
Posted: 04 September 2013 02:25 AM   [ Ignore ]   [ # 49 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  52
Joined  2013-02-27

Roney, 3 rounds

Unsure of running distance, going back and forth in my basement, probably overshot a little.

First round 20# all exercises
Rounds 2&3 @ 40#

20 minutes

Afternoon: mountain bike!

 Signature 

M/36/5’10”/~180lbs

Profile
 
 
Posted: 04 September 2013 02:45 AM   [ Ignore ]   [ # 50 ]
Stray Dawg
Avatar
RankRank
Total Posts:  27
Joined  2011-01-02
tknauer - 04 September 2013 02:25 AM

Roney, 3 rounds

Unsure of running distance, going back and forth in my basement, probably overshot a little.

First round 20# all exercises
Rounds 2&3 @ 40#

20 minutes

Afternoon: mountain bike!

Hey tknauer, like the logo on your “hoodie”!

 Signature 

“Quaerere Verum”

Male, 39, 1.85m, 90kg

Profile
 
 
Posted: 04 September 2013 03:32 AM   [ Ignore ]   [ # 51 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1260
Joined  2010-01-30

Wednesday sept 4, 2013

Morning 0500 crossfit with workout buds

Flexibility
20 PVC pass through
10 x 45 lb good mornings
2 min bottom of squat
10 x 45 lb good mornings

Strength
Back squat
120 x 10
130 x 5
140 x 2
150 x 1
155 x 3

Three rounds for time of:
50 x 25 lb sumo deadlift high pull
12 Deadlifts: 185 lb
21 Box jump, 20 inch box

15:14

Suckfest!

 Signature 

“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

Profile
 
 
Posted: 04 September 2013 04:06 AM   [ Ignore ]   [ # 52 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3377
Joined  2013-07-26
frosty996 - 03 September 2013 06:43 PM
OPG57 - 03 September 2013 04:28 AM

Rest day, Neck still stiff.

What happened to the neck?  I musta missed it.

It’s from heavy benches, Used to happen every now and then when I trained heavy 20 years ago . If I stop lifting and apply heat, It takes care of itself in a few days. wink

 Signature 

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.

Profile
 
 
Posted: 04 September 2013 04:16 AM   [ Ignore ]   [ # 53 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3377
Joined  2013-07-26

Dead lift Day week 4   , Neck still stiff .I’m in no hurry , I would rather be back to 100% since deadlifts are getting into 90-95% of 1 rep max range.

 Signature 

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.

Profile
 
 
Posted: 04 September 2013 04:41 AM   [ Ignore ]   [ # 54 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  525
Joined  2012-06-10

MONDAY 130902

Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight - 135
21 Box jump, 20 inch box

12:23

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
Posted: 04 September 2013 04:51 AM   [ Ignore ]   [ # 55 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

WU:
The following progression was completed with a 45lb bar:
Jump Shrug x5
High Pull x5
Muscle Snatch x5
Drop Snatch To Power Position x5
Overhead Squat x5
Sotts Press x5
Duck Walk: 5 steps forward and backward
Tall Snatch x5

Then, Power Clean
95, 95, 115, 135lbs x 5

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

Time - 29:22

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 04 September 2013 05:20 AM   [ Ignore ]   [ # 56 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

Warm-up
500m Row
Barbell Warm-up

WL Intro Program Week 7/Day 1
Snatch: 1@70% x2, 1@75% x2, 1@80% x2, 1@85% x4
Session: Burgener Warm-up x2, 75x1x5, 95x1x3, 125x1x2, 145x1x2, 160x1x2, 170x1x2, 180x1x4

Clean Complex: 2 Clean Pull + Clean (knee): 1@70%, 1@80%, 1@90% x3
Session: 135x1x5, 175x1, 205x1, 225x1x3

Push Jerk: 5@70% x3
Session: 45x5, 95x5, 135x5, 175x5x3

Squat: 5@70% x3
Session: 135x5, 255x5x3

Metcon
60 WB, 20#
Time: 1:55...UB

 Signature 

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

Profile
 
 
Posted: 04 September 2013 06:42 AM   [ Ignore ]   [ # 57 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  543
Joined  2010-01-21

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP 5/1/115#, 125, 135, 145, 155
PP 5/3/145, 155, 160, 165, 170
PJ 5/5/ 125, 130, 135, 145, 155

 Signature 

M / 59 6’0 205 CF BD 12/09

Profile
 
 
Posted: 04 September 2013 03:56 PM   [ Ignore ]   [ # 58 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  87
Joined  2013-05-14

130903
“Roney”

Pack-ish
3 rounds for time of:
Run 200m
65# Thruster, 11 reps
Run 200m
65# Push Press, 11 reps
Run 200m
65# Bench Press, 11 reps

Time: 18:46

I was thinking about selling my bench since I haven’t used it since starting CF. Maybe I won’t.

 Signature 

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

M/42/5’9”/157#
CF birthday: 5/14/13

Profile
 
 
Posted: 04 September 2013 04:02 PM   [ Ignore ]   [ # 59 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  609
Joined  2011-10-06

20130903 Tue

Rest

 Signature 

M/48/6’3”/225

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

Profile
 
 
   
4 of 4
4