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Thursday, September 5th, 2013 - Linda
Posted: 05 September 2013 12:28 PM   [ Ignore ]   [ # 31 ]
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Strength:
Press kg: 10x20, 5x30, 5x40, 5x45, 5x47.5, 5x50

Metcon <20:
20 mins AMRAP of:
500m row,
20 push ups,
400m run,
20 pull ups
Score: 3 rounds +20m row

Skills: squat snatch 10x30kg, 10x40kg

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M/47/80kg

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Posted: 05 September 2013 12:35 PM   [ Ignore ]   [ # 32 ]
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SDHP/Donkey Kong

SDLHP, 45 lbs
6-6-6-6-6-6

Bench, 35 lb DBs
6-6-6-6-6-10

WOD
For Time
10 pullups
25 pullups
then 3 rounds
stairs 4 to 9: 1 vertical jump and 1 broad jump between floors

25 pushups
10 pullups

15 minutes

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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: 05 September 2013 01:11 PM   [ Ignore ]   [ # 33 ]
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DROMS

THURSDAY 130905

“Linda”—a.k.a. 3 Bars o” Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight - 225
Bench press: body weight - used ring push ups
Clean: 3/4 body weight - 135

Time - 19:21

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 05 September 2013 02:19 PM   [ Ignore ]   [ # 34 ]
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I thought I had chosen a sweet and simple workout today, but the joke was on me!  Sixty-eight minutes, thirty-five seconds later I was wondering just WHAT the hell was I thinking!  lol

I found this one on the internet somewhere and THOUGHT it looked/sounded easy…HA!

13 rounds total
  Walk on treadmill @ 3.5 speed and 15% incline for 2.5 minutes
  Push-ups*
  Sit-ups*
  Leg Raises*
  Squats*
*Start with 1 rep, increasing by 1 each round

Total time:  68:35
Treadmill time:  32:30

My treadmill only goes to 10% incline, so that’s what I used.  Started at 3.5 speed, but could not keep up without holding on so I dropped down to 2.5 speed, increasing .1 increments each round, working my way up to 3.3 speed, then declining .1 increment ending up at 2.9 speed on the final round.

I SO wanted to quit, but refused because I “thought” it was supposed to be easy!  wink

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Breathe in.  Breathe out.  Move on.

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Posted: 05 September 2013 02:28 PM   [ Ignore ]   [ # 35 ]
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usafnomad - 05 September 2013 01:11 PM

DROMS

THURSDAY 130905

“Linda”—a.k.a. 3 Bars o” Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight - 225
Bench press: body weight - used ring push ups
Clean: 3/4 body weight - 135

Time - 19:21

Those were pretty reasonable and Sane poundage choices. Who are you and what did you do with Nomad? LOL

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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: 05 September 2013 02:37 PM   [ Ignore ]   [ # 36 ]
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QueenBeeBerta - 05 September 2013 02:19 PM

I thought I had chosen a sweet and simple workout today, but the joke was on me!  Sixty-eight minutes, thirty-five seconds later I was wondering just WHAT the hell was I thinking!  lol

I found this one on the internet somewhere and THOUGHT it looked/sounded easy…HA!

13 rounds total
  Walk on treadmill @ 3.5 speed and 15% incline for 2.5 minutes
  Push-ups*
  Sit-ups*
  Leg Raises*
  Squats*
*Start with 1 rep, increasing by 1 each round

Total time:  68:35
Treadmill time:  32:30

My treadmill only goes to 10% incline, so that’s what I used.  Started at 3.5 speed, but could not keep up without holding on so I dropped down to 2.5 speed, increasing .1 increments each round, working my way up to 3.3 speed, then declining .1 increment ending up at 2.9 speed on the final round.

I SO wanted to quit, but refused because I “thought” it was supposed to be easy!  wink

Great Marathon session QBB. I have no doubt you are gonna own that Army test . Way to hang in there.

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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: 05 September 2013 02:43 PM   [ Ignore ]   [ # 37 ]
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sharpjrmy2003 - 05 September 2013 11:00 AM

I’ve been out for a while…didn’t realize it until I looked at my last post which was from early last year….

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

I was able to complete 10,9,8,7,6,5,4 and had to call it a night…Never realized how much the Afghan heat takes out of you…but, good workout non-the-less.
Deadlift: 285lbs
Bench Press: 135lbs (I weigh 190lbs, no way I would have survived…lol)
Clean: 145lbs

21:05

Great Numbers on the Deadlift,49 reps @285 will get your attention big surprise  Thanks for your service Lt. 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: 05 September 2013 02:47 PM   [ Ignore ]   [ # 38 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE)

WOD - 130828

Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max

Post loads to comments (#s)
20x5, 25x5, 30x4(f on 5th rep)
35x3, 40x3, 45x3
55x1, 60x1 (PR +10#)

$O:
Pull up improvement per GD
7 pull-ups EMOM 6 mins w/ green band
Last rep was hard, but I got it…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 05 September 2013 02:52 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 05 September 2013 02:43 PM
sharpjrmy2003 - 05 September 2013 11:00 AM

I’ve been out for a while…didn’t realize it until I looked at my last post which was from early last year….

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

I was able to complete 10,9,8,7,6,5,4 and had to call it a night…Never realized how much the Afghan heat takes out of you…but, good workout non-the-less.
Deadlift: 285lbs
Bench Press: 135lbs (I weigh 190lbs, no way I would have survived…lol)
Clean: 145lbs

21:05

Great Numbers on the Deadlift,50 reps @285 will get your attention big surprise  Thanks for your service Lt. flag

Thanks, OPG!  I forgot to mention that I was able to do “real” push-ups through the first 8 rounds, I did 5 real/4 knee on the 9th round and 5/5 on the 10th round.  I switched over to all modified/knee on the remaining rounds.  Modified ones are SO much easier!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 05 September 2013 02:52 PM   [ Ignore ]   [ # 40 ]
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frosty996 - 05 September 2013 12:24 PM

Started off today right with a big ole back spasm.  Wee! 

Ice, rest, ice, rest.

Dang! down for the count again?  My wife makes home made rice bags. Kind of like bean bag toss. just bigger. She puts regular rice in them. You heat them in microwave 2 min. @700 watts they work well on back and around the neck. The heat lasts for quite a while. I like ice too for swelling issues. The heat worked great on the neck. Get well soon wink

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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: 05 September 2013 02:54 PM   [ Ignore ]   [ # 41 ]
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OPG57 - 05 September 2013 02:52 PM
frosty996 - 05 September 2013 12:24 PM

Started off today right with a big ole back spasm.  Wee! 

Ice, rest, ice, rest.

Dang! down for the count again?  My wife makes home made rice bags. Kind of like bean bag toss. just bigger. She puts regular rice in them. You heat them in microwave 2 min. @700 watts they work well on back and around the neck. The heat lasts for quite a while. I like ice too for swelling issues. The heat worked great on the neck. Get well soon wink

Hopefully not down for the count, but definitely not lifting today, nor am I walking too well. hmmm

I have some of those rice bags and a nice heating pad as well.

I generally ice the first day, then do heat, ice, heat ice for a few and then I’m usually back in action.

Little bit of whiskey never seems to hurt either…

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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: 05 September 2013 02:55 PM   [ Ignore ]   [ # 42 ]
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QueenBeeBerta - 05 September 2013 02:52 PM
OPG57 - 05 September 2013 02:43 PM
sharpjrmy2003 - 05 September 2013 11:00 AM

I’ve been out for a while…didn’t realize it until I looked at my last post which was from early last year….

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

I was able to complete 10,9,8,7,6,5,4 and had to call it a night…Never realized how much the Afghan heat takes out of you…but, good workout non-the-less.
Deadlift: 285lbs
Bench Press: 135lbs (I weigh 190lbs, no way I would have survived…lol)
Clean: 145lbs

21:05

Great Numbers on the Deadlift,50 reps @285 will get your attention big surprise  Thanks for your service Lt. flag

Thanks, OPG!  I forgot to mention that I was able to do “real” push-ups through the first 8 rounds, I did 5 real/4 knee on the 9th round and 5/5 on the 10th round.  I switched over to all modified/knee on the remaining rounds.  Modified ones are SO much easier!  smile

Outstanding! Way to Go! grin

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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: 05 September 2013 02:57 PM   [ Ignore ]   [ # 43 ]
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frosty996 - 05 September 2013 02:54 PM
OPG57 - 05 September 2013 02:52 PM
frosty996 - 05 September 2013 12:24 PM

Started off today right with a big ole back spasm.  Wee! 

Ice, rest, ice, rest.

Dang! down for the count again?  My wife makes home made rice bags. Kind of like bean bag toss. just bigger. She puts regular rice in them. You heat them in microwave 2 min. @700 watts they work well on back and around the neck. The heat lasts for quite a while. I like ice too for swelling issues. The heat worked great on the neck. Get well soon wink

Hopefully not down for the count, but definitely not lifting today, nor am I walking too well. hmmm

I have some of those rice bags and a nice heating pad as well.

I generally ice the first day, then do heat, ice, heat ice for a few and then I’m usually back in action.

Little bit of whiskey never seems to hurt either…

I like that pain killer part LOL

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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: 05 September 2013 03:04 PM   [ Ignore ]   [ # 44 ]
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Interval run    

sprint 30 secs. 
jog   90 secs.

8 rounds, 16 mins. total

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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 04:27 PM   [ Ignore ]   [ # 45 ]
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400m run
25 ring dips
50m OH walking lunges 45#
75 situps
50m OH walking lunges 45#
400m rum

17:56

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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