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Wednesday, September 11th, 2013 - The Don - RIP
Posted: 11 September 2013 12:40 PM   [ Ignore ]   [ # 31 ]
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warm-up
MOBs

Lifts
cDL
Find 3RM
3s@135/165/195/225/255/285/315/335
then…
BS
Attempt 6x5reps@135 (slow eccentric phase) to bench; got 6x5reps
Debrief:
cDL- Just so weak.
BS- Felt good.

WOD (MODIFIED from BrandX 9/11/13)
Nate
As many rounds as possible in 20 minutes:
2 Muscle-ups, rings
4 Handstand Push-ups (head to deck)
12 KB swings, 24k
9/11/2013=9 complete in 20:40
(1:29/2:17/2:26/2:13/2:23/2:38/2:40/2:24/2:06)

Previous:
8/18/2010=(1/2reps) 15 complete + 1 mu
10/27/2009=11 complete in 20:10
9/13/2009 (5rds; 12@24k KB)=9:42(1:37/1:54/2:02/1:57/2:11)
7/09/2009=10 complete rds in 20:00
11/27/2008 (12@ 24k KB)=9 complete rds + 2 RING m-u in 19:58
10/01/2008=9 complete rds + 1 RING m-u in 20:03
9/11/2008=9 complete rds + 2 BAR m-u in 20:10
3/17/2008=7 complete rds in 22:08 with RING m-u progression exercise
2/12/2008=6 complete rds in 22:06 with RING m-u progression exercise

$-out
100 AbMat sit-ups

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 11 September 2013 12:41 PM   [ Ignore ]   [ # 32 ]
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kempie - 11 September 2013 04:08 AM

Helen in a boat interval style

Five rounds of two minutes work, one minute rest

In each round do 8 pull ups then 15 American swings, 53lb.  In remaining time row for max distance

332, 329, 323, 316, 202 - total = 1502m

Generally getting between 62 and 66 seconds doing work on the rower with drills unbroken and smooth transitions. Obviously round five had issues.  Broke pull ups 7/1 as I had lost rhythm and was double swinging them but just had a breakdown of will on the swings and broke them for a pity party.  Got on the rower with 40s to go and maxed it to get 200+ which I needed for a 1500m total.

Not fun but certainly a good tool for maxing intensity.

Cheers, kempie

I like the idea,

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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: 11 September 2013 01:00 PM   [ Ignore ]   [ # 33 ]
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The Don - pack-ish

66 Dead-lifts w/50# dumbbells
    Box jumps w/12” box
    Kettle-bell swings w/25# dumbbell
    Knees-to-elbows (really need to waist/boobs)
    CF sit-ups
    Push-ups (all modified/on knees)
    Thrusters w/24# dumbbell
    Wall ball w/4# ball
    Burpees - did ‘em still don’t like ‘em wink
    Double-unders - NOPE, 2x single jump rope (132)

Time:  68:19

That was tough!!  Still hatin’ on burpees!!

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Breathe in.  Breathe out.  Move on.

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Posted: 11 September 2013 01:01 PM   [ Ignore ]   [ # 34 ]
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Tempo Run

Half mile warmup jog sub 9:00

2x1 mile repeats sub 8:00 with 1:00 rest
7:44
7:52

Half mile cool down walk/jog sub 10:00

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 11 September 2013 01:02 PM   [ Ignore ]   [ # 35 ]
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Skipped the WU since I thought I’d be plenty warm once I was underway
“The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders 198 SUs

Time - 50:32

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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: 11 September 2013 01:39 PM   [ Ignore ]   [ # 36 ]
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QueenBeeBerta - 11 September 2013 01:00 PM

The Don - pack-ish

66 Dead-lifts w/50# dumbbells
    Box jumps w/12” box
    Kettle-bell swings w/25# dumbbell
    Knees-to-elbows (really need to waist/boobs)
    CF sit-ups
    Push-ups (all modified/on knees)
    Thrusters w/24# dumbbell
    Wall ball w/4# ball
    Burpees - NOPE…still don’t like ‘em wink
    Double-unders - NOPE, 2x single jump rope (132)

Time:  68:19

That was tough!!  Still hatin’ on burpees!!

You’re a tough rascal QBB. Way to hang in there clap

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 11 September 2013 01:43 PM   [ Ignore ]   [ # 37 ]
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Active rest
Deadlifts 135x10, 155x5, 205x3, 220x3

15:00 on Heavy bag

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Posted: 11 September 2013 01:44 PM   [ Ignore ]   [ # 38 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE)

WOD - 130903
“Roney” - RIP
Pack
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

27:31

$O: dry heaving in the bathroom…

This WOD defeated me mentally before I even started.  Its really hot and humid today in the Wash. DC area.  The runs started slow and got slower.  Almost had a visit from Mr. Pukie…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 11 September 2013 01:45 PM   [ Ignore ]   [ # 39 ]
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usafnomad - 11 September 2013 01:02 PM

Skipped the WU since I thought I’d be plenty warm once I was underway
“The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders 198 SUs

Time - 50:32

Great time Nomad   flag  We will never forget     Thank God For 2,000,000 Bikers without a permit.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 11 September 2013 01:53 PM   [ Ignore ]   [ # 40 ]
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Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

115 LBS

16:17

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Posted: 11 September 2013 01:56 PM   [ Ignore ]   [ # 41 ]
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130911
Pack
66 Deadlifts, 65 pounds (UB)
66 Box jump, 20-24 inch box (UB)
66 Kettlebell swings, 1 pood (33/33)
33 Knees to elbows (11 sets of 3)
66 Sit-ups (UB)
33 Pull-ups (11 sets of 3)
66 Thrusters, 45 pounds (33/33)
66 Wall ball shots, 14 pound ball (12/12/12/12/18)
33 Burpees (10/10/13)
66 Double-unders (22/22/22)

Time: 43:02

*Scaled back on K2E, PU’s, Burpee

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You are not a beautiful or unique snowflake.

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Posted: 11 September 2013 02:06 PM   [ Ignore ]   [ # 42 ]
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QueenBeeBerta - 11 September 2013 01:00 PM

The Don - pack-ish

66 Dead-lifts w/50# dumbbells
    Box jumps w/12” box
    Kettle-bell swings w/25# dumbbell
    Knees-to-elbows (really need to waist/boobs)
    CF sit-ups
    Push-ups (all modified/on knees)
    Thrusters w/24# dumbbell
    Wall ball w/4# ball
    Burpees - NOPE…still don’t like ‘em wink
    Double-unders - NOPE, 2x single jump rope (132)

Time:  68:19

That was tough!!  Still hatin’ on burpees!!

Wow! Nice job.

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Posted: 11 September 2013 02:55 PM   [ Ignore ]   [ # 43 ]
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Jeesh - 11 September 2013 01:01 PM

Tempo Run

Half mile warmup jog sub 9:00

2x1 mile repeats sub 8:00 with 1:00 rest
7:44
7:52

Half mile cool down walk/jog sub 10:00

Nice work!

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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 03:02 PM   [ Ignore ]   [ # 44 ]
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Puppy dog
8:59.1
Didn’t do du , no jump rope
Also did jumping pull-ups
So freaking hard but so good
Love laying on the floor in a puddle

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 11 September 2013 03:15 PM   [ Ignore ]   [ # 45 ]
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WOD Modified                                                                     43.35

Pack
66 Deadlifts, Technique using a 5kg wooden bar (no weights) + 66 Squats added       4.23                                      
66 Box jump, 15 inch box                                                           3.12
66 Kettlebell swings, 9#                                                            2.14                                                        
66 Knees to elbows                                                                 5.22                  
66 Sit-ups                                                                         2.39
66 Pull-ups                                                                         5.39
66 Thrusters technique only 5kg                                                     2.45
66 Wall ball shots, 9 pound ball                                                     3.56
66 Burpees                                                                         8.06
66 Double-unders     (High jump as cant do double unders)                          5.05

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AGE: 54 Height 1.67m Weight 57kg.

Talked into CrossFit by my 2 Sons. Thank you!

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