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Tuesday, September 10th, 2013 - Back Squat
Posted: 10 September 2013 09:01 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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Back Squat 3-3-3-3-3 reps

Warm-up:
7x 45
7x 75
5x 105
5x 130
5x 160

185-195-205-215-220(new PR)

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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: 10 September 2013 09:17 AM   [ Ignore ]   [ # 17 ]
Mutt
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Back Squat 3-3-3-3-3 reps


185-205-255-275-285


1 x 290 PR!

Felt really good. Had wife record last few reps…form was good. Still need to work on hips, but crease is getting to top of knee. I only have 290# of weights, so I guess I need to buy more!

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 10 September 2013 09:54 AM   [ Ignore ]   [ # 18 ]
Boxer
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TUE 0910/2013
Rest Day
50-lb farmer carry x2, 50 meters each.

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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: 10 September 2013 10:03 AM   [ Ignore ]   [ # 19 ]
Top Dawg
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3 x 50m Walking Lunge w/6kg DB

10 x 100m Row Sprint (30 Sec rest between sets)

3 x 25 Russian Twists w/10kg plate

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 10 September 2013 10:07 AM   [ Ignore ]   [ # 20 ]
Big Dawg
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130910

Back Squat 3-3-3-3-3 reps

B/I: HB 3/1x3

185-205-225-255-275(pr)

C/O: Run 1 mile w/20lb vest

*compare to 120112 (135-225-245-255-255)

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You are not a beautiful or unique snowflake.

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Posted: 10 September 2013 10:11 AM   [ Ignore ]   [ # 21 ]
Top Dawg
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Ten min hip mobs

Squat clean thruster work - got up to 175 easy, 185 ok with the hook grip all the way and had to power clean/ thruster 190. No biggie though as it was all to groove some movement for my chosen metcon.

“Starting Line” from 324
7 thrusters, 155
14 burpees, 2 handed touch to 8’ target
21 pull ups
14 burpees, 2 handed touch to 8’ target
7 thrusters, 155

3:53 (20 secs off PB)

Happy with effort, thrusters were better than first time, burpees felt a little ponderous but unbroken.  Broke pull ups once at 17 but got straight back on the bar.  Ten secs or so to compose myself before last thrusters, power cleaned rather than clustered.

Something lighter and longer tomorrow ... Maybe Helen?!

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 10 September 2013 11:04 AM   [ Ignore ]   [ # 22 ]
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Tuesday, Septemebr 10’ 2013- Barbra

Buy in:
Row 5 mins
Ankle rehab work

WOD
Barbra
10 pull ups
20 push ups
30 sit ups
10 squats
Rest 3 mins btw rounds

I scaled the squats to save my ankle. Sit ups were the only thing I broke up. After round three I broke them up into sets of 10 to avoid muscle failure. My ankle is really sore today so tomorrow is looking iffy for a wod. I will have tp play it by ear. Good night everyone.

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Donald K. Toro

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Posted: 10 September 2013 11:50 AM   [ Ignore ]   [ # 23 ]
Big Dawg
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Back after a long hiatus due to a knee injury & rehab followed by emergency surgery to have my appendix removed.  Slowly getting back into the swing of things as per the advice of my physiotherapist.

Cindy
9 rounds, assisted pull ups

She beat the living s*&t out of me.

(LOL - I think I need to update my signature…)

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M/39/6’1”/194 # - CrossFit birthday Sept 19, 2010 (BW 238 #)

Celebrate the small victories, for they are just that, victories.

2012 fitness goals: To Do (in no order)
- Conquer the muscle up
- 10 perfect handstand push ups

2012 fitness goals: Done
- 1/2 Murph (did a full actually)
- 100 lbs overhead squat (did 115 lbs)
- finally admit to myself, and consider myself, an athlete

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Posted: 10 September 2013 12:00 PM   [ Ignore ]   [ # 24 ]
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Chipper:

20 Burpee Pull Ups
100 Double Unders
20 Push Press 50Kg
20 Pendlay Row 50Kg

Should have been 70Kg for the weighted component but I scaled it down to 50Kg.

7:24

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M/44/5’10”/173#

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Posted: 10 September 2013 12:28 PM   [ Ignore ]   [ # 25 ]
Top Dawg
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DROMS

TUESDAY 130910

Back Squat 3-3-3-3-3 reps

175 - 205 - 235 - 255 - 275

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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: 10 September 2013 12:39 PM   [ Ignore ]   [ # 26 ]
Top Dawg
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1-1/4 Front Squats, Handstand Holds; 400m run, Burpee Box Jumps

Before: s/m

Alternating, 3x each
5x 1-1/4 FS @75% (187.2)
ME handstand holds

4 RFT
400m run
20 burpee box jumps 20”
16:34

First 400, 1:32, last 2:10. Yuck.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 10 September 2013 01:18 PM   [ Ignore ]   [ # 27 ]
Top Dawg
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Warm Up


Back Squat 3-3-3-3-3 reps
Post loads to comments.

Warm up sets 135 3x10

Work sets
265-275-285-295-305-315

Cash Out

2.25 mile run.

Knee mob exercise


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: 10 September 2013 01:22 PM   [ Ignore ]   [ # 28 ]
Hound
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Warm-up - 1 mile run/walk combo on the treadmill
- super slow walking, then speeding up the first quarter mile
- ran 200 meters, walked 100 meters, then 150 meters/100 meters until the last quarter mile and then I ran 100, walked 100 until I reached a mile

10-9-8-7-6-5-4-3-2-1
- Deadlifts w/50# dumbbells
- Bench Press w/24# dumbbells
- Cleans w/24# dumbbells
Time:  9:34

NO stopping!  Very happy with my time considering I had to keep adjusting my weights (I only have adjustable dumbbells)  I was very surprised by how sweaty I got doing this!!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 10 September 2013 01:24 PM   [ Ignore ]   [ # 29 ]
Stray Dawg
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Puppies
15-12-9 reps of
Hang squat clean, 5-15 pound dumbells
Handstand push-ups

*** If you are unable to do a HSPU to strict shoulder press with the weight you used for Hang squat cleans

15-12-9 reps of
Hang squat clean, 65 pound barbell
Strict press, 65 pounds
8:56

That was about the edge lof my ability. Felt good to get it done.

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Posted: 10 September 2013 01:29 PM   [ Ignore ]   [ # 30 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE, 12 dips)

Pull up improvement per GD
3 max sets with green band 3-5 minutes rest
15/13/12 - 40 total

WOD - 130902
Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight (175#)
21 Box jump, 20 inch box
14:42

Rows were all between 2:00 and 2:10
DLs unbroken
Box jumps not really fast but steady at least

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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