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Wednesday, September 4, 2013; rest day
Posted: 04 September 2013 02:50 PM   [ Ignore ]   [ # 16 ]
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Roney RIP
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
27:02

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Posted: 04 September 2013 03:56 PM   [ Ignore ]   [ # 17 ]
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Delaware Valley CF whitebelt test

500m row, then
AMRAP of:
12 Russian KB swings, 35 lbs
7 burpees

A passing score is 5 rounds

I did 4 rounds + 5 burpees
Casey: 4 rounds + 6 burpees

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 04 September 2013 04:00 PM   [ Ignore ]   [ # 18 ]
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Shoulder press 1-1-1-1-1 reps

135-145-155-165-175


Push press 3-3-3-3-3 reps

135-145-155-165-185


Push Jerk 5-5-5-5-5 reps

155-160-165-175-190

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Posted: 04 September 2013 04:01 PM   [ Ignore ]   [ # 19 ]
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Yay, rest day!

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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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Posted: 04 September 2013 04:03 PM   [ Ignore ]   [ # 20 ]
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20130904 Wed

Christine
Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight 165#
21 Box jump, 20 inch box
17:26

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 04 September 2013 04:10 PM   [ Ignore ]   [ # 21 ]
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waterboy - 04 September 2013 03:56 PM

Delaware Valley CF whitebelt test

They have belts??

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Posted: 04 September 2013 05:03 PM   [ Ignore ]   [ # 22 ]
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@No Coast

Warm-up
3x: 50 Single-under, 200m Run
Group Warm-up

Strength

Squat: 5-5-5+
Session: 5x10, 95x10, 135x6, 210x5, 240x5, 275x14

Shoulder Press: 5-5-5+
Session: 5x10, 75x8, 100x5, 120x5, 135x10

Metcon
21 Back Squat, 225# (from the ground)
400m Run
15 Back Squat
400m Run
9 Back Squat
400m Run

Time: 12:59
I am not sure which was more scary…the fear of having to clean and jerk the weight to my back any more than necessary that kept the squats UB throughout or how scary ugly my running was after each round of squats???  The last 400m was an agonizing 3:15, just couldn’t open the hips up enough to take a real stride. Pleased that I kept each round UB. Clean and jerk in rounds of 15 and 9 was much more difficult than expected.

Then,

5:00 Shoulder Mobility

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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: 04 September 2013 05:25 PM   [ Ignore ]   [ # 23 ]
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Done Wednesday
5:30AM rowing 3x12minute peices

12:00noon
POSE practice week 2
3x static POSE drill :20, :30, 40 seconds each side /100m run
3x static POSE foot switches:4each leg :10sec POSE stance between each switch/100m run
3x 20 meters ball of foot hops with forward lean, reset halfway
jump rope 4:00 minutes continuous

Buy in:      did after WOD
2:00 banded shoulder stretching
1:00 child’s pose
2:00 lacrosse ball rolling on pec
2:00 down dog stretch
1:00 bottom of the squat

Then 3 x -    did after cash out
5 push-ups
10 squats


WOD:
Amrap in 20 mins
row 1000m /800m-D
26/30 thrusters @ 45/20kg and 16kg for D
26/30 kb swings @ 35# 16kg/ 12kg for D

Margaret started on thrusters 2 rds +11thrusters
Darla started on row 2 rds even

Cash Out:
2 x max plank hold
M- 1:34, 1:07
D- :24, :39

rest 2 mins between planks

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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: 04 September 2013 05:26 PM   [ Ignore ]   [ # 24 ]
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canis_nerdus - 04 September 2013 04:10 PM
waterboy - 04 September 2013 03:56 PM

Delaware Valley CF whitebelt test

They have belts??

I just wanted to know how long the AMRAP was LOL

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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: 04 September 2013 06:50 PM   [ Ignore ]   [ # 25 ]
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WED 09042013
Dojo 75 minutes Drills, kata, kumite
Push ups
Farmer carry 45 lbs x50 yards
cheese

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Dawn T

F/52/5’6”/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: 04 September 2013 08:41 PM   [ Ignore ]   [ # 26 ]
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Man, must have been more affected of the wod than I realized.
Opened this thread as “November 4”. Thats a couple of months wrong.
And double-posted.
Guess a good idea is to wait to after the shower and the roadkill (dinner) to do this again.
Sorry all who wonderd what happend to September and October.
/Patrik

P.S
Corrected now.

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 04 September 2013 10:29 PM   [ Ignore ]   [ # 27 ]
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130902
Row, Deadlifts, Box jumps

Packish
Three rounds for time of:
Row 500 meters - .3 miles (cheapo rower, only goes down to 10ths of a mile)
12 Deadlifts:3/4 body weight - sub 95#
21 Box jump, 20 inch box - 18”

26:10

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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: 05 September 2013 12:24 AM   [ Ignore ]   [ # 28 ]
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Motocross 3x ~15min

mwod yesterday
13:30 T-spine smash: double lacrosse ball - maybe hold a weight next time
2:00ea First rib mob: ball taped to 20kg barbell
2:30ea OH tissue smash on roller
2:00ea OH banded distraction
3:30ea Doorway pec smash
2:00ea Voodoo shoulder IR with barbell
2:00 Sink stretch
39:30 total

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Posted: 05 September 2013 04:31 AM   [ Ignore ]   [ # 29 ]
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Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

  14:53

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M / 59 6’0 205 CF BD 12/09

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Posted: 05 September 2013 05:08 AM   [ Ignore ]   [ # 30 ]
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Wednesday 130904

Run 1.0 mi. 7:31min.

XFit - Pack Lite - Three Rounds For Time
Run 200m
65 lb thruster, 11 rep
Run 200m
65 lb push press, 11 rep
Run 200m
65 lb bench press

Completed two rounds in 14:30 min (and was late for work).

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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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