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Wednesday, September 11th, 2013 - The Don - RIP
Posted: 11 September 2013 03:16 PM   [ Ignore ]   [ # 46 ]
Big Dawg
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barbara
scaled to 7-15-25-30


3:11
2:28
2:15
2:16
2:31

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 11 September 2013 03:24 PM   [ Ignore ]   [ # 47 ]
Boxer
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The Don

Pack Light
66 Deadlifts, 65 pounds
66 Box jump, 20-24 inch box
66 Kettlebell swings, 1 pood
66 33 Knees to elbows
66 Sit-ups
66 33 Pull-ups
66 Thrusters, 45 pounds
66 Wall ball shots, 14 pound ball
66 Burpees
66 Double-unders 198 Single Unders

59:01

I had to scale the K2E & Pull-ups since I have 3 rips on my palms from Linda. Even with palm guards it was a challenge. The burpees KO’d me so I switched to single unders to survive.

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M/48/5’ 11”/220#

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Posted: 11 September 2013 04:16 PM   [ Ignore ]   [ # 48 ]
Hound
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OPG57 - 11 September 2013 01:39 PM
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

Not tough, just stubborn as hell!  Hey…whaddya expect?  I’m a woman!  :D

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Breathe in.  Breathe out.  Move on.

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Posted: 11 September 2013 04:17 PM   [ Ignore ]   [ # 49 ]
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Archer - 11 September 2013 02:06 PM
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.

Thanks!

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Breathe in.  Breathe out.  Move on.

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Posted: 11 September 2013 05:07 PM   [ Ignore ]   [ # 50 ]
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Wednesday 130911

CFWU/Burgener WU

21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Scaled down to 30# dumbbells
Handstand push-ups

8:54

3 rounds:
50 squats
10 shoulder press 60# (30# dumbbells)
Did this untimed but didn’t rest.

15 minutes of double under practice.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 11 September 2013 05:57 PM   [ Ignore ]   [ # 51 ]
Big Dawg
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Row, Deadlifts, Box jumps

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

First time using the prescribed weight, although I used an 18” box.
Time: 15:57 (4:47, 5:13, 5:57)
Row: 2:05, 2:15, 2:20
Deadlifts 195#, sets of 6
Box jumps: 3 breaks first round, no breaks second round, 1 break last round.

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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: 11 September 2013 07:00 PM   [ Ignore ]   [ # 52 ]
Puppy Dawg
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MONDAY 130909

21-15-9 reps of
BB Hang squat clean 45/45/50#
Modified Handstand push-ups
No time, several breaks

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F/31/64”/131lb
DOB June 2013

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Posted: 11 September 2013 07:06 PM   [ Ignore ]   [ # 53 ]
Top Dawg
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5:30AM got up to row, not enough people there in the pouring rain to take boats out

Today:at noon
Darla did 7x3 split jerks and 5x3 power cleans prior to

Buy in:
30 good morning
2:00 hammy on box
2:00 foam roll pecs
200m run
2:00 down dog
20 bulgarian split squats
2:00 couch
1:00 up dog
30 air squats

Wod:
3 rounds
Run 600m
10 deadlifts @135/61kg
15 toes to bar

Margaret 19:58
Darla 20:45 did 480m runs, 8 DL@49kg, TtB attempts

pouring rain out which really is better than 95 degrees heat

Cash out:
3 x max plank hold—running very late did tabata plank hold
darla did the first 5 as rx’d last three 15/15

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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 07:09 PM   [ Ignore ]   [ # 54 ]
Top Dawg
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Today:
Darla did 7x3 split jerks and 5x3 power cleans prior to

Buy in:
30 good morning
2:00 hammy on box
2:00 foam roll pecs
200m run
2:00 down dog
20 bulgarian split squats
2:00 couch
1:00 up dog
30 air squats

Wod:
3 rounds
Run 600m
10 deadlifts @135/61kg
15 toes to bar

Margaret 19:58
Darla 20:45 did 480m runs, 8 DL@49kg, TtB attempts

pouring rain out which really is better than 95 degrees heat

Cash out:
3 x max plank hold—running very late did tabata plank hold
darla did the first 5 as rx’d last three 15/15

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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 10:04 PM   [ Ignore ]   [ # 55 ]
Big Dawg
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Active Rest Day
50 single unders; worked on double unders for approx. 10 minutes
GHD Sit-ups 10-12-14-16
30 Shoulder dislocates

5:30 bottom of squat

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 11 September 2013 10:42 PM   [ Ignore ]   [ # 56 ]
Top Dawg
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Am Bike + Pm Bike & Mini WOD

am- 23min @ 121bpm ave

pm - 22min @ 120bpm ave

10km each route. All nasal breathing - didn’t do long exhalation - just breathed normal through nose - I wonder if that made it easy to go at a lower HR?

both had 5min c/d spins. Total 55min on bike

PM Also mini WOD

DROMS+ 4 x 2 TGU 20kg (l&r) 1min b/t reps focused on technique

then

10min AMRAP breathing through nose of -

10 Push ups
10 Air Squat
10 RKBS 20kg
10 Alt Lunges

6 rounds + 10,10,10,7

Got quicker as I went…. just took time to find my ‘groove’ with the movements

Walk/ roll C/D.

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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: 11 September 2013 11:40 PM   [ Ignore ]   [ # 57 ]
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12/09/13

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

60-kg 70kg- 80kg- 90kg 95kg(PB) smile

Happy days, feels like im getting somewhere with these.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 12 September 2013 12:53 AM   [ Ignore ]   [ # 58 ]
Stray Dawg
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JME. - 11 September 2013 08:42 AM
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!

Thanks!

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M/38/6’0"187
CF DOB 9-Mar-13

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Posted: 12 September 2013 01:01 AM   [ Ignore ]   [ # 59 ]
Stray Dawg
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Joined  2013-08-09
OPG57 - 11 September 2013 09:44 AM
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

Thanks!

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M/38/6’0"187
CF DOB 9-Mar-13

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Posted: 12 September 2013 01:02 AM   [ Ignore ]   [ # 60 ]
Stray Dawg
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dannyrod - 11 September 2013 10:51 AM
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!!

Cheers!

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M/38/6’0"187
CF DOB 9-Mar-13

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