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Friday, September 6th, 2013 - Griff
Posted: 06 September 2013 07:41 PM   [ Ignore ]   [ # 46 ]
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Glorybelle - 06 September 2013 06:56 PM
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

OK diehard laughloud

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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: 06 September 2013 07:46 PM   [ Ignore ]   [ # 47 ]
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Smokey - 06 September 2013 07:37 PM

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

Well done Smokey, I bet that 235 was fun grin In a sick masochistic kind of way LOL You might need some bourbon like Frosty or did you get some on the 19th hole already tongue wink Have a great weekend you old duffer cheese

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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: 06 September 2013 08:02 PM   [ Ignore ]   [ # 48 ]
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FRIDAY 130906

“Griff”

For time:
Run 800 meters (1/2 mile)
Run 400 meters backwards (1/4 mile)
Run 800 meters (1/2 mile)
Run 400 meters backwards (1/4 mile)

Post time to comments: 16:01 min

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 06 September 2013 08:29 PM   [ Ignore ]   [ # 49 ]
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OPG57 - 06 September 2013 07:46 PM
Smokey - 06 September 2013 07:37 PM

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

Well done Smokey, I bet that 235 was fun grin In a sick masochistic kind of way LOL You might need some bourbon like Frosty or did you get some on the 19th hole already tongue wink Have a great weekend you old duffer cheese

Duffer would be a step up from my currently being a hacker! Have a good one.

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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 09:23 PM   [ Ignore ]   [ # 50 ]
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130906
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

B/I: Run 1/2 mile

As Rx’d: 12:13

C/O: Run 1/2 mile

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You are not a beautiful or unique snowflake.

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Posted: 06 September 2013 10:03 PM   [ Ignore ]   [ # 51 ]
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10k run @ 100F 40% humd
49 min @ 7’54 pace

Bad idea in the middle of the day with Mr Sun beating down on you

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 07 September 2013 07:45 AM   [ Ignore ]   [ # 52 ]
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Outlaw Way: push press, sprint

12 min to est a 3rm push press
warm: 45-65
work: 75-85-95-100

3x200m sprints
46 sec
38 sec
37 sec

Been fighting some nagging injuries and was on vacation last week, schedule is busy… will try to post more often now that the kids are going back to school. Hope everyone had a nice summer.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 07 September 2013 09:22 AM   [ Ignore ]   [ # 53 ]
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Warmup:

- Double unders until fail!

3 rounds of:

- Samson Stretch
- Overhead Squat with broomstick (10X)
- Knees to elbow
- Back extension

Workout:

I did 2 WODs yesterday:

WOD 130826

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

Weight: 8rep - 10kg (22lb)/ 4rep - 30kg (66lb)/ 1rep - 35kg (77lb)

WOD 130826

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


Weight: 5rep - 15kg (33lb)/ 3rep - 30kg (66lb)/ 3rep - 42kg (92lb)

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M / 21 / 161lb (73kg) / 5’9” (180cm)

“Quis attero mihi tantum planto mihi validus!”

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Posted: 07 September 2013 10:09 AM   [ Ignore ]   [ # 54 ]
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130906
“Griff”

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Time: 18:46

Today I learned that running backwards is easier than walking backwards. Who knew? Good motivation to keep hustling.

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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: 07 September 2013 12:11 PM   [ Ignore ]   [ # 55 ]
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TUESDAY 130903
“Rodney”

Pack
three rounds for time of:
Run 200 100 meters
95 65 pound Thruster, 11 reps
Run 200 meters
95 65 pound Push press, 11 reps
Run 200 meters
95 pound Bench press, 11 reps

12:23
After 2 days off with bad back, I Boob’d up the runs to 100’s
Used 65 for thruster and p/press, 95 for bench to protect my back.
I was trying to measure 100 m n my yard and forgot it was 200 a run.

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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

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Posted: 07 September 2013 01:46 PM   [ Ignore ]   [ # 56 ]
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20130906 Fri
Rest

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M/48/6’3”/225

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

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Posted: 07 September 2013 05:42 PM   [ Ignore ]   [ # 57 ]
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Easy run 15min

breathing + mobility w/up + 5min walk

15min easy run @ 125bpm hr

5min easy walk cool down

Tweeked neck doing TGU with 16kg. WTH?!!

Must have been ignoring first rib/ Upper body mobs for too long. Coming right bit by bit.

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 08 September 2013 01:18 AM   [ Ignore ]   [ # 58 ]
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“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 11:06

18 km/h for both forward runs, about 9km/h for the backward ones…

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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