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Wednesday, September 11th, 2013 - The Don - RIP
Posted: 11 September 2013 08:24 AM   [ Ignore ]   [ # 16 ]
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“The Don”, even scaled, was way too much for me.
Instead I did a modified “9/11 WOD”


800m run
11 box jumps 20”
11 thrusters 95#
11 Burpees
11 power cleans 95#
11 push ups
11 db swings
11 knees to elbows
11 deadlifts 165#
11 push jerks 95#
800m run

22:30

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 11 September 2013 08:27 AM   [ Ignore ]   [ # 17 ]
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The Don - Pack scaling
66 Deadlifts, 30kg
66 Box jump, 20 inch box
66 Kettlebell swings, 16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 20kg
66 Wall ball shots, 7kg
66 Burpees
66 Double-unders
51:30

First workout after getting married on Saturday, this hero WOD hurt.

RIP

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M/38/6’0"187
CF DOB 9-Mar-13

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Posted: 11 September 2013 08:41 AM   [ Ignore ]   [ # 18 ]
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Row/Deadlift/Box Jump

Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight (110)
21 Box jump, 20 inch box

13:14

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 11 September 2013 08:42 AM   [ Ignore ]   [ # 19 ]
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Just another guy in the arena - 11 September 2013 08:27 AM

The Don - Pack scaling
66 Deadlifts, 30kg
66 Box jump, 20 inch box
66 Kettlebell swings, 16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 20kg
66 Wall ball shots, 7kg
66 Burpees
66 Double-unders
51:30

First workout after getting married on Saturday, this hero WOD hurt.

RIP

Congratulations!

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 11 September 2013 09:44 AM   [ Ignore ]   [ # 20 ]
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Just another guy in the arena - 11 September 2013 08:27 AM

The Don - Pack scaling
66 Deadlifts, 30kg
66 Box jump, 20 inch box
66 Kettlebell swings, 16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 20kg
66 Wall ball shots, 7kg
66 Burpees
66 Double-unders
51:30

First workout after getting married on Saturday, this hero WOD hurt.

RIP

Congrats on the Routine and your Marriage vows. Good idea scaling down the weights . Great job 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: 11 September 2013 10:46 AM   [ Ignore ]   [ # 21 ]
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Posted twice.  Ipad issues whilentraveling

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 11 September 2013 10:51 AM   [ Ignore ]   [ # 22 ]
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Just another guy in the arena - 11 September 2013 08:27 AM

The Don - Pack scaling
66 Deadlifts, 30kg
66 Box jump, 20 inch box
66 Kettlebell swings, 16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 20kg
66 Wall ball shots, 7kg
66 Burpees
66 Double-unders
51:30

First workout after getting married on Saturday, this hero WOD hurt.

RIP

Congrats bud!!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 11 September 2013 10:53 AM   [ Ignore ]   [ # 23 ]
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2RFT
50 squats
40 pushups
30 knees to elbows
20 burpees
10 pullups

16:00

Bench press
125 X 10
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3 (PR)

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 11 September 2013 10:56 AM   [ Ignore ]   [ # 24 ]
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9-11 2013

Flexibility

2 min bottom of squat
1 min shoulder
1 min each leg front split
2 min center split

 

For time:
66 Dumbell swings 60 lb
66 Sumo dumbell deadlifts 60 lb
66 Dumbell thrusters 2 x 30 lb
66 wall all movement toss a 25 lb rubber dumbell 6 inches
66 Pull-ups
66 knee to elbow

Then ran outside hotel
66 Box jump, big rock that was over 2 feet tall
66 Sit-ups
66 Burpees
66 Tuck jumps


58 min and change

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 11 September 2013 11:15 AM   [ Ignore ]   [ # 25 ]
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Rest day for me. Ankle was not feeling up to WOD abuse. I’ll try it tomorrow.

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Donald K. Toro

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Posted: 11 September 2013 11:19 AM   [ Ignore ]   [ # 26 ]
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WEDNESDAY 130911

“The Don”
For time:
30 Deadlifts, 75 pounds
30 Box jump, 20 inch box
30 Kettlebell swings, 45 pounds
30 Knees to elbows
30 Sit-ups
30 Pull-ups
30 Thrusters, 55 pounds
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double-unders

I scaled this quite a bit since I’m doing a double WOD today (yesterday’s and today’s). I’m so glad I did…. Thrusters, Wall Balls, then Burpees…. that’s just evil.

20:06

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M/34/5’ 10”/182#

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Posted: 11 September 2013 11:38 AM   [ Ignore ]   [ # 27 ]
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oh yea man!
used 65,30/20,30,15

I ended up doing it in sets of 30-12-12-12
and on the 12 sets i used 20# for kettlebell swings.
definitely the hardest one id say since we had to run a mile with the medicine ball and follow up with the burpee pull ups.
got it done broken up like that in 52 minutes. i know its not the same, but i wanted to do all of it!

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F/21/162/5’7

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Posted: 11 September 2013 11:46 AM   [ Ignore ]   [ # 28 ]
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@Just Another Guy, congratulations on your nuptials!

I watched this video about Welles Crowther and cried a lot, http://youtu.be/NlRTyt6dALM, then I dried my tears and went to the gym to honor all who lost their lives on 9/11.
I also prayed throughout the WOD, for Corporal Marler and his family, and for peace around the world.

54:06
66 Deadlifts, 75 pounds
66 Box jump, 22 inch box
66 Kettlebell swings, 1 pood
40 Toes to Bars, 26 Knees to elbows, I read this one wrong
66 Sit-ups
66 Pull-ups, 30 pound support band
66 Thrusters, 45 pounds
66 Wall ball shots, 16 pound ball
66 Burpees
66 Tuck jumps

Glad to have a rest day coming tomorrow.

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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: 11 September 2013 12:08 PM   [ Ignore ]   [ # 29 ]
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Glorybelle - 11 September 2013 11:46 AM

@Just Another Guy, congratulations on your nuptials!

I watched this video about Welles Crowther and cried a lot, http://youtu.be/NlRTyt6dALM, then I dried my tears and went to the gym to honor all who lost their lives on 9/11.
I also prayed throughout the WOD, for Corporal Marler and his family, and for peace around the world.

54:06
66 Deadlifts, 75 pounds
66 Box jump, 22 inch box
66 Kettlebell swings, 1 pood
40 Toes to Bars, 26 Knees to elbows, I read this one wrong
66 Sit-ups
66 Pull-ups, 30 pound support band
66 Thrusters, 45 pounds
66 Wall ball shots, 16 pound ball
66 Burpees
66 Tuck jumps

Glad to have a rest day coming tomorrow.

That’s some tough work you did GB! Good job. I liked the video also.                                        We will never forget flag                May God rest there Souls.

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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: 11 September 2013 12:29 PM   [ Ignore ]   [ # 30 ]
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HSqtClean/HSPU

Std. Warmup x1

21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups

Time: 11:31

Felt good, though the cleans were kinda awkward with the dbs.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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