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Friday, September 6th, 2013 - Griff
Posted: 06 September 2013 08:31 AM   [ Ignore ]   [ # 16 ]
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WOD   “Griff”

For time:  16:57
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Rough on the quads.

Not too bad for a Clydesdale, though!

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 06 September 2013 09:05 AM   [ Ignore ]   [ # 17 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 12 GHDBE)

WOD - 130829
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Post time to comments.
6:49 (PR - 1:39)

Compare to 130606.
8:28

$O:  800m jog

1 miss on the DUs in the round of 35. All other rounds unbroken.  Sit-ups unbroken.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 06 September 2013 09:07 AM   [ Ignore ]   [ # 18 ]
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130901

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 130428.

115-125-135-140-140
115-125-135-145-155
115-125-135-145-155

Last time 130428:

115-125-135-140-145
115-125-135-145-155
125-135-140-145-150

A little lighter on the strict press than last time - the first rep at 140 didn’t go up in a manner and effort that suggested that 145 would be successful, so I didn’t increase.  Good weight for push press - last set was tough.  Felt like I could have gone higher on push jerks.  I used a pad on the bar which made lowering the bar to my back more comfortable, which I think saved strength for the upward movements.  Without the pad I would struggle to lower it slowly so as not to crash on my neck.

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M 52/5’10”/180

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Posted: 06 September 2013 09:07 AM   [ Ignore ]   [ # 19 ]
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For SSgt Travis Griffin and his son, Elijah. God bless.
12:39
Unbroken, last half :27 faster than first.

That felt so hard to do. One of the harder running workouts I’v done in a while.

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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: 06 September 2013 09:20 AM   [ Ignore ]   [ # 20 ]
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Griff

15:14

RIP flag

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 06 September 2013 09:31 AM   [ Ignore ]   [ # 21 ]
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Crossfit Total

Warmup
400 m run
Pre-lift mobility

Strength
Back squat 1-1-1
In kg: 80-85-90(PR)

Press 1-1-1
In kg: 35-40-45(F)

Deadlift 1-1-1
In kg: 100-110-120(PR)

Crossfit Total: 250 kg (550#)

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 06 September 2013 09:46 AM   [ Ignore ]   [ # 22 ]
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Murph99 - 06 September 2013 07:56 AM
jennmedic - 06 September 2013 07:52 AM

Warm Up


“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

BW this AM 192
DL 295
BP 195
Cleans 145

30:15

DL were tough not sure i have ever pulled that much weight for that many reps.
Planned on a double today. Not happening. My time was slow but considering weight I am ok with it. Always room to improve.

Cash Out
Very slow mow.  My legs are trashed. The 92 year old grandma next door was taunting me to go faster LOL.

Done.

good work; do you have three bars or did you change weights?

Had to change the weight on 1 bar.  I have two bars. Thanks Murph99

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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: 06 September 2013 10:13 AM   [ Ignore ]   [ # 23 ]
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jennmedic - 06 September 2013 09:46 AM
Murph99 - 06 September 2013 07:56 AM
jennmedic - 06 September 2013 07:52 AM

Warm Up


“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

BW this AM 192
DL 295
BP 195
Cleans 145

30:15

DL were tough not sure i have ever pulled that much weight for that many reps.
Planned on a double today. Not happening. My time was slow but considering weight I am ok with it. Always room to improve.

Cash Out
Very slow mow.  My legs are trashed. The 92 year old grandma next door was taunting me to go faster LOL.

Done.

good work; do you have three bars or did you change weights?

Had to change the weight on 1 bar.  I have two bars. Thanks Murph99

I’m in the same boat (2 bars). I am thinking it will be easier to change the weight for the deads and cleans and leave the bench weight alone. thanks jennmedic…great work today.

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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.

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Posted: 06 September 2013 10:30 AM   [ Ignore ]   [ # 24 ]
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jennmedic - 06 September 2013 07:52 AM

Warm Up


“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

BW this AM 192
DL 295
BP 195
Cleans 145

30:15

DL were tough not sure i have ever pulled that much weight for that many reps.
Planned on a double today. Not happening. My time was slow but considering weight I am ok with it. Always room to improve.

Cash Out
Very slow mow.  My legs are trashed. The 92 year old grandma next door was taunting me to go faster LOL.

Done.

I bet you are smoked.  LOL 295 x 55 reps beatup  One heck of an effort Jennmedic. mine would have been 374 !  laughloud  Not in this lifetime

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 06 September 2013 10:35 AM   [ Ignore ]   [ # 25 ]
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Glorybelle - 06 September 2013 09:07 AM

For SSgt Travis Griffin and his son, Elijah. God bless.
12:39
Unbroken, last half :27 faster than first.

That felt so hard to do. One of the harder running workouts I’v done in a while.

Good job Glorybelle. I’m not coordinated enough to walk backwards let alone run.  grin You’re a women of many talents. Have a great weekend . Go have a few JD no. 7 shooters. You earned them. tongue wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 06 September 2013 10:58 AM   [ Ignore ]   [ # 26 ]
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Murph99 - 06 September 2013 10:13 AM
jennmedic - 06 September 2013 09:46 AM
Murph99 - 06 September 2013 07:56 AM
jennmedic - 06 September 2013 07:52 AM

Warm Up


“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

BW this AM 192
DL 295
BP 195
Cleans 145

30:15

DL were tough not sure i have ever pulled that much weight for that many reps.
Planned on a double today. Not happening. My time was slow but considering weight I am ok with it. Always room to improve.

Cash Out
Very slow mow.  My legs are trashed. The 92 year old grandma next door was taunting me to go faster LOL.

Done.

good work; do you have three bars or did you change weights?

Had to change the weight on 1 bar.  I have two bars. Thanks Murph99

I’m in the same boat (2 bars). I am thinking it will be easier to change the weight for the deads and cleans and leave the bench weight alone. thanks jennmedic…great work today.

That’s exactly what I did loaded the 145 and then loaded the difference of 295 on outside. Left the bench alone.

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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: 06 September 2013 12:23 PM   [ Ignore ]   [ # 27 ]
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WU - easy 500M row, 300 single unders


“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time - 13:26

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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: 06 September 2013 12:31 PM   [ Ignore ]   [ # 28 ]
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usafnomad - 06 September 2013 12:23 PM

WU - easy 500M row, 300 single unders


“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time - 13:26

Mighty Fast!

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 06 September 2013 12:34 PM   [ Ignore ]   [ # 29 ]
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Glorybelle - 06 September 2013 09:07 AM

For SSgt Travis Griffin and his son, Elijah. God bless.
12:39
Unbroken, last half :27 faster than first.

That felt so hard to do. One of the harder running workouts I’v done in a while.

  I know I commented already Glorybelle, But I didn’t pay close enough attention to your time before.You smoked that WOD! I guess 10k warm ups Help after all clap

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 06 September 2013 01:13 PM   [ Ignore ]   [ # 30 ]
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5:30 AM rowing 8+ almost a women’s 8 one guy snuck in.

NOON:
From CrossFit Walla Walla

arm circles, leg swings about 15 minutes warm up

AMRAP 10
10/8 pull-ups
10/8 wall ball both 14#/9’
10/8 burpee

Margaret 3rds +10+10+9
Darla does 80% of margaret 3rds+2
red and blue bands on the pull-ups

Mobility

2:00 down Dog
2:00 couch stretch
2:00 banded shoulder

Darla also did the C&J and clean setup Deadlifts sets that I did last night prior to the WOD

no cash out do to time constraints

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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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