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Friday, September 6th, 2013 - Griff
Posted: 06 September 2013 01:44 PM   [ Ignore ]   [ # 31 ]
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Well, either the ice or the bourbon worked because my back feels alot better today even though it’s still pretty sore.

So, I guess I’ll reapply both liberally tonight.

Thought I would be clever and do some pull-ups while the back is out of commission, but that also aggravates the back. hmmm

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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: 06 September 2013 02:30 PM   [ Ignore ]   [ # 32 ]
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“Griff”

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

12:49

mwod lastnite
10.5ea quad smash on barbell
2ea voodoo knee
3ea banded supercouch
3ea reverse ballerina
37 min total

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Posted: 06 September 2013 02:43 PM   [ Ignore ]   [ # 33 ]
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WU
500m row, DROMs, KB

SUNDAY 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.

Results
100-110-120-125-125
110-120-135-145-150
130-140-145-150-145

Compare to 130428
100-105-110-115-120
110-120-130-135-140
110-120-130-135f(4)-135f(2)

$O
3x25, 1min rest - bosu sit-ups, 5kg med ball at the forehead
90sec wall handstand
6min stretching

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M/47/5’10”/155

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Posted: 06 September 2013 02:56 PM   [ Ignore ]   [ # 34 ]
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Back Squats

WU: 15 air squats, 10 pistols progressions (alternating) to 18 inch box, 10 pistols to 12 inch box, 10 back squats with bar, 95 pounds x 5, 135 pounds x 5

3 x 5 185 pounds
4 x 5 215 pounds

Stopped at fourth round due to cramp on left hamstring when setting up for 5th round.  Though I was going below parallel. Not the case, just parallel.  Will try again on Sunday.

10 pistols to 12 inch (touch and go)

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 06 September 2013 04:20 PM   [ Ignore ]   [ # 35 ]
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frosty996 - 06 September 2013 01:44 PM

Well, either the ice or the bourbon worked because my back feels alot better today even though it’s still pretty sore.

So, I guess I’ll reapply both liberally tonight.

Thought I would be clever and do some pull-ups while the back is out of commission, but that also aggravates the back. hmmm

Was the ice in the bourbon or did you take it Neat tongue wink   Get well soon Frosty grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 06 September 2013 04:32 PM   [ Ignore ]   [ # 36 ]
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“Linda” aka 3BD

Pack

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

Deadlift: 1 1/2 body weight 275# (1.3 BW)
Bench press: body weight 175# (0.83 BW)
Clean: 3/4 body weight 135# (0.64 BW)

Set up three two bars and storm plod through for time.

38:43 only the BP were UB

More weight than last time, but slower.

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M/48/5’ 11”/220#

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Posted: 06 September 2013 04:39 PM   [ Ignore ]   [ # 37 ]
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OPG57 - 06 September 2013 04:20 PM
frosty996 - 06 September 2013 01:44 PM

Well, either the ice or the bourbon worked because my back feels alot better today even though it’s still pretty sore.

So, I guess I’ll reapply both liberally tonight.

Thought I would be clever and do some pull-ups while the back is out of commission, but that also aggravates the back. hmmm

Was the ice in the bourbon or did you take it Neat tongue wink   Get well soon Frosty grin

I see what you did there! Well played! grin

I think another day or two and I’ll be back in business.  Hoping to be able to squat on Sunday.

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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: 06 September 2013 04:47 PM   [ Ignore ]   [ # 38 ]
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TUESDAY 130903

“Roney”

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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

18:28

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 06 September 2013 04:54 PM   [ Ignore ]   [ # 39 ]
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MONDAY 130902
Three rounds for time of:
Row 500 meters
12 Deadlifts: 185#
21 Box jump, 20 inch box

13.54

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M/45/6’3/230 205
CF start 9/2011

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Posted: 06 September 2013 05:00 PM   [ Ignore ]   [ # 40 ]
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Unit run

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For God has not given us a spirit of timidity, but of power and love and discipline. (2 Timothy 1:7)

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Posted: 06 September 2013 05:19 PM   [ Ignore ]   [ # 41 ]
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FRI 09062013 Row, Deadlifts, Box jumps
Pups/Pack-ish -  Three rounds for time of:  22:13
Row 500 meters (sub SDHP 25 lb x50)
12 Deadlift: 57 pounds
15 Box jump, 16-1/2 inch box
Missed the second box jump of 3rd set – BUT NO BLOOD WAS SHED!!

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: 06 September 2013 05:54 PM   [ Ignore ]   [ # 42 ]
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Annie

Press
2 x 10, 45#-55#
Push press
2 x 10, 65#-75#
Jerk press
1 x10, 85# (bonked my nose on the last set)

squat
3x10, 45#
working on explosiveness

Puppies:
25-20-15 and 10 rep rounds of:
Double unders (sub tuck jump)
Sit-ups

Time: 8:12

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 06 September 2013 06:56 PM   [ Ignore ]   [ # 43 ]
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OPG57 - 06 September 2013 12:34 PM

  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

I appreciate that, OPG. This WOD was way harder than I expected it to be, I think because my body is just so sore! I’m actually going to take a rest day tomorrow from CF and just run a few easy miles to loosen up. smile

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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 07:37 PM   [ Ignore ]   [ # 44 ]
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After 2 rest days (is it still a rest day if I played 18 holes yesterday?):

“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Scaled to 70% Rx.
Deadlift: 235 pounds
Bench press: 155 pounds
Clean: 115 pounds

Body weight: 222

Time: 22:40

Last time: 27:14 - weights 5# lighter this time

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 06 September 2013 07:39 PM   [ Ignore ]   [ # 45 ]
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frosty996 - 06 September 2013 01:44 PM

Well, either the ice or the bourbon worked because my back feels alot better today even though it’s still pretty sore.

So, I guess I’ll reapply both liberally tonight.

Why not apply them together - bourbon on ice?

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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