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Saturday, September 7th, 2013 - Barbara
Posted: 07 September 2013 12:13 PM   [ Ignore ]   [ # 16 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 12 GHDBE, 12 dips)

WOD - 130830
10 rounds of 500m row
2 minutes rest between rounds

1:45, 1:42, 1:46, 1:45, 1:48
1:46, 1:48, 1:48, 1:50, 1:49


That’s was harder than I thought… sick

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 07 September 2013 12:23 PM   [ Ignore ]   [ # 17 ]
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Jano Lesko - 07 September 2013 11:38 AM

Hi guys smile
My first official wod on this forum smile
“Barbara”
5 rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3 min. rest after each round
time: 31:58,0

M/25/5,11/182

Welcome and Great job going for Rx scaling. You’re braver than most of us grinGood luck to you on your journey

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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: 07 September 2013 12:26 PM   [ Ignore ]   [ # 18 ]
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esorrell - 07 September 2013 12:13 PM

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 12 GHDBE, 12 dips)

WOD - 130830
10 rounds of 500m row
2 minutes rest between rounds

1:45, 1:42, 1:46, 1:45, 1:48
1:46, 1:48, 1:48, 1:50, 1:49


That’s was harder than I thought… sick

Rowing all out is a Butt kicker. Good job getting 10 rounds.

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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: 07 September 2013 12:34 PM   [ Ignore ]   [ # 19 ]
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Warm Up


“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

2:50/3:29/4:18/4:50/4:31

Total time of work 19:58

Came out full bore and ran right into the wall on round 4. I increased each round by about 30 to 40 seconds. Last round was quicker because it was last round and I could see the light.  Wife counted for me today and timed my rest period so no cheating. LOL

Cash Out.
Get the grill fired up. Grill all my food for the week.

Done.

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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: 07 September 2013 12:46 PM   [ Ignore ]   [ # 20 ]
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jennmedic - 07 September 2013 12:34 PM

Warm Up


“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

2:50/3:29/4:18/4:50/4:31

Total time of work 19:58

Came out full bore and ran right into the wall on round 4. I increased each round by about 30 to 40 seconds. Last round was quicker because it was last round and I could see the light.  Wife counted for me today and timed my rest period so no cheating. LOL

Cash Out.
Get the grill fired up. Grill all my food for the week.

Done.

Way to go Jennmedic that 1st set was a killer. Set 4 looked like agony kicking in. Set 5 was light at the end of the tunnel so you wanted to get there ASAP LOL Have a great weekend. p.s.  Have you tried that Aromatic Chicken recipe yet. I see you like BBQ as much as I do. Its at marks daily apple. Primal blue print recipes. Best BBQ chicken I have ever made. Best results are with charcoal weber style grill. Gets it nice and smokey. I do propane also. I’m guessing you eat a lot of Chicken breasts for protein intake.

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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: 07 September 2013 12:47 PM   [ Ignore ]   [ # 21 ]
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rowing this morning
about 1/2 hour to warm up then a 4km race, womens 4+ about 19:45
the race length is approximate as we didn’t have a GPS in our boat.
10 minute cool down row back to the dock
Our target regatta is in 4 weeks, the Head of the Oklahoma in Oklahoma City.

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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: 07 September 2013 02:25 PM   [ Ignore ]   [ # 22 ]
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OPG57 - 07 September 2013 12:46 PM
jennmedic - 07 September 2013 12:34 PM

Warm Up


“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

2:50/3:29/4:18/4:50/4:31

Total time of work 19:58

Came out full bore and ran right into the wall on round 4. I increased each round by about 30 to 40 seconds. Last round was quicker because it was last round and I could see the light.  Wife counted for me today and timed my rest period so no cheating. LOL

Cash Out.
Get the grill fired up. Grill all my food for the week.

Done.

Way to go Jennmedic that 1st set was a killer. Set 4 looked like agony kicking in. Set 5 was light at the end of the tunnel so you wanted to get there ASAP LOL Have a great weekend. p.s.  Have you tried that Aromatic Chicken recipe yet. I see you like BBQ as much as I do. Its at marks daily apple. Primal blue print recipes. Best BBQ chicken I have ever made. Best results are with charcoal weber style grill. Gets it nice and smokey. I do propane also. I’m guessing you eat a lot of Chicken breasts for protein intake.

Thanks OPG.  Yes I eat a lot of chicken. Honestly all meats. Most of my meals consist of a protein and two green vegetables.  I love the charcoal grill that is all we use. Have a great day I will have to try that chicken recipe.

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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: 07 September 2013 02:45 PM   [ Ignore ]   [ # 23 ]
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Saturday, September 7th, 2013

“Barbara”
Five rounds, each for time of:
20 Pull-ups (unassisted 1st rd, assisted red band last 4)
30 Push-ups(strict and ugly)
40 Sit-ups(abmat and unanchored)
50 Squats

Rest precisely three minutes between each round.

In my busy schedule trying to fit this wod in today I did not see the last line and I did 5 rds straight, no break.

34:00 doh

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 07 September 2013 03:09 PM   [ Ignore ]   [ # 24 ]
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Press 5x52.5kg, 15x40kg t&g

“Barbara lite” 2:20+2:17+2:22+2:43+2:37=12:19

mwod lastnite
40:00 posterior chain smash & floss
6:00 groin voodoo wrap

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M 29 178cm 80kg

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Posted: 07 September 2013 03:33 PM   [ Ignore ]   [ # 25 ]
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“Barbara”
Pack:
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.

3:22, 3:04, 2:57, 3:02, 2:58

Rounds 2-5 about 8-13 seconds faster than last 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: 07 September 2013 03:38 PM   [ Ignore ]   [ # 26 ]
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tongue wink

Smokey - 07 September 2013 03:33 PM

“Barbara”
Pack:
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.

3:22, 3:04, 2:57, 3:02, 2:58

Rounds 2-5 about 8-13 seconds faster than last time.

Well done Smokey cheese Old guys rule LOLOn our good days anyways tongue 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: 07 September 2013 05:28 PM   [ Ignore ]   [ # 27 ]
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Swim or Run or Row or Bike

Deadlift
5x5, 225#
Half overhand, half mixed grip

6 rounds with a 2 minute rest in between
First two rounds under 2:00
30 seconds to go in the 3rd round, my legs just gave out
2:06 - 2:10 for last four rounds

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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: 07 September 2013 05:47 PM   [ Ignore ]   [ # 28 ]
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Swim practice + Tab

Swim drills. 100m FS w/up then

10x 25m FS with 15s recovery then

8 x 50m FS with 15-20s recovery then

2 x 25m BS + 25 FS C/D

rest 30min then

Tab 35lbs + water

9.5km route flat road > 1hr 40min (minus 5min fixing broken pack)

ave 124bpm max 143bpm
pace about 6km/hr

C/d stretch and roll.

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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: 07 September 2013 06:07 PM   [ Ignore ]   [ # 29 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
scaled “Barbara”
5 rounds for time, resting 3 mins between each round:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Times: 1:54, 2:05, 1:58, 1:58, 1:59

C/O:
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 07 September 2013 07:16 PM   [ Ignore ]   [ # 30 ]
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Warm up: 10 mins hip/leg mobilisation and stretching

Strength:
Squat kg: 10x20, 5x40, 5x60, 5x80, 5x85, 5x91.5, 5x96.5
Metcon <15:

7 RFT of:
35 DU,
1 Snatch 40kg
Time: 10:26

Skills: 4x (5 false grip ring pull ups, 5 ring dips)

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M/47/80kg

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