5 of 5
5
Wednesday, September 11th, 2013 - The Don - RIP
Posted: 12 September 2013 01:03 AM   [ Ignore ]   [ # 61 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  511
Joined  2012-11-24

Motocross 3x20min

4:00 rotator smash
4:00 shoulder capsule mob
4:00 roll serratus/lat on barbell
4:00 OH banded distraction
2:00 bilateral shoulder flexion, banded
4:00 doorway pec smash
4:00 voodoo shoulder IR
2:00 sink stretch

Profile
 
 
Posted: 12 September 2013 01:03 AM   [ Ignore ]   [ # 62 ]
Stray Dawg
RankRank
Total Posts:  23
Joined  2013-08-09
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.

Thanks GB!

 Signature 

M/38/6’0"187
CF DOB 9-Mar-13

Profile
 
 
Posted: 12 September 2013 03:57 AM   [ Ignore ]   [ # 63 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  245
Joined  2009-08-25

Puppies
30 Deadlifts, 15-25 pounds, 45#
30 Box jump, 15-20 inch box, 20”
30 Kettlebell swings, 10-15#, 8kg
30 Knees to elbows, broken 10,7,7,6
30 Sit-ups, broken 10,10,10
30 Pull-ups, broken 10,10,10
30 Thrusters, 10-15 pounds, subbed 12# DB thrusters broken 15,15
30 Wall ball shots, 6-8 pound ball, subbed 7# DB thrusters broken 15,15
30 Burpees, broken 8,8,8,6
30 Double-unders, subbed tuck jumps, broken 15,15
30:05

 Signature 

43/M/5’8”/155# (180# in early 2012)

Profile
 
 
Posted: 12 September 2013 04:31 AM   [ Ignore ]   [ # 64 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  824
Joined  2010-08-12

wrong log in

 Signature 

F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

Profile
 
 
Posted: 12 September 2013 04:33 AM   [ Ignore ]   [ # 65 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  847
Joined  2010-05-25

There we go…

Backlogged on the posts.

130906 Snatch
Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses
135-135-135-135(f)-135(f)
2) EMOM for 5 minutes—1 Snatch @ 90% of max from #1
115#

Metcon:

For total reps:

2:00 ME double unders
Then (no rest)
3:00 ME Wall Balls 20# (attempt as many as possible UB—do NOT game)
Rest 2:00
3:00 ME KBS 16kg (attempt as many as possible UB—do NOT game)
Then (no rest)
2:00 ME double unders

Score: 228—65, 46(29), 74(48), 43

———————————————-

130909 Clean & Jerk
Warm up:

5 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
185-195-195-195-195
2) EMOM for 5 minutes—1 Clean & Jerk @ 85% of max from #1
165#

Metcon:

For time:
5 rounds of “Cindy”
5 pull-ups
10 HR push-ups
15 Air squats

Then…
15 Hang Power Snatches 115#

Then…
5 rounds of “Cindy”

5 pull-ups
10 HR push-ups
15 Air squats

Time: 18:14

Cool down:
5 min stationary bike


———————————————-

130910
Warm up:
5 min Airdyne
5 min DROMs
Burgener warmup

BBG
7×2 Hi-hang snatch, heavy but perfect, rest 60 sec.
105# x 3
110# x 4

Metcon:
1a) 4xME supinated pull-ups 12-8-8-9
1b) 4×5 Push press 155-145-145-145
1c) 4×10 Good mornings 95#

Started the push press @ 155 but they were more jerks than push press so I lowered to 145#.

Cool down:
walk


————————————————————


130911 #TearsArePaleoToday
Went to the 911 Memorial in Lower Makefield this morning to remember the tragic events that took place on this day 12 years ago. What an incredibly sad and moving experience. With what’s happened to me in the last few days it’s caused me reflect on what I have and makes me eternally grateful.

My thoughts and prayers go out to all of those effected by the events of that day.

Warm up:
5 min Airdyne
5 min DROMS
Burgener warm up

BB Gymnastics
EMOM for 5 minutes
2 Hang Squat Cleans @ 70% of max (this is meant to warm up the CNS for the heavy squats later)

Called it a day after the cleans. My lower back was still sore from the good mornings the day before.

 Signature 

M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

Profile
 
 
Posted: 12 September 2013 04:57 AM   [ Ignore ]   [ # 66 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  320
Joined  2012-10-15

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

Forgot to post up yesterday.

5 Rep Max - 35#
3 Rep Max - 45#
1 Rep Max - 70# Standing PR

Front Squat - 45#x5, 135#x3, 185#x1, 225#x1, 235#x1 (10 pound PR), 240# FAIL. 135#x5.

$ out Elliptical machine for 20 minutes.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 12 September 2013 05:02 AM   [ Ignore ]   [ # 67 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  147
Joined  2013-06-13

Wednesday 130911

Run 1.0 mi. 7:30 min.

XFit - all big dawgs - post loads
Back squat

3 - 3 - 3 - 3 - 3
135 - 145 - 155 (PR) - 155 - 160 lb (PR)

* as per my 1 rep PR, I should be lifting 152.5 for 3 reps. Goal was 155, I did 160. smile

 Signature 

June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

Profile
 
 
Posted: 12 September 2013 06:04 AM   [ Ignore ]   [ # 68 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  907
Joined  2011-01-04

Rest Day

Spent the day thinking about all public servents and our military personnel that have paid the ultimate price. For our country. God bless us all.

 Signature 

“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

Profile
 
 
Posted: 12 September 2013 07:22 AM   [ Ignore ]   [ # 69 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1683
Joined  2008-02-14

5-5-5-5 Push Press:
65-85-105-125

AMRAP 12
10 Push Press (75)
10 Knee Jumps
10 SDHP (75)

5 rounds + 2 press

Profile
 
 
Posted: 12 September 2013 09:41 AM   [ Ignore ]   [ # 70 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  695
Joined  2009-09-28

SDHP/pullups/bench

SDLHP, 50 lbs
5-5-5-5-5-5-5-5

Pullups
5-4-4-4-4-4-4-4

Bench, 45 lb DBs
6-6-6-6-9

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 12 September 2013 11:49 AM   [ Ignore ]   [ # 71 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  87
Joined  2013-05-14

130911
“The Don”

66 Deadlifts, 65#
66 Box Jumps, 12” box
66 KB Swings, 35#
22 Toes to Bar (I don’t know? :/) 44 Knees to Elbows
66 Sit-ups (towel under back)
66 Pull-ups
66 Thrusters, 45#
66 Wall-ball Shots, 9# ball
10 Burpees

DNF
I set a hr. time cap on this one.

“The Don” is not my friend. I had to get the straps out by the time I got to the K2E. The pull-ups we’re kipped (of course) so I didn’t need the straps. The last few sets were 4’s and 3’s of the pull-ups. Ugh.

 Signature 

“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

Profile
 
 
Posted: 12 September 2013 04:54 PM   [ Ignore ]   [ # 72 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  504
Joined  2012-06-10

TUESDAY 130910

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

205,205,225,225,245
Kept it lighter today than last time as my back continues to get better. I don’t want to create any issues that will make this worse. I’ve seen Metric’s post too many times about being Pigheaded and know better.

Compare to 130817.
205,225,245,255,265
Really felt form was at the breaking point during the last two, but I held it together.

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
Posted: 13 September 2013 10:05 AM   [ Ignore ]   [ # 73 ]
Mutt
Avatar
RankRankRank
Total Posts:  36
Joined  2013-07-22

THURSDAY 130905
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

only had dumbbells available at the hotel. Used the following weights…

Deadlift: 2 x 50lb dumbbell
Bench press: 2 x 40lb dumbbell
Clean:  2 x 35lb dumbbell

 Signature 

Knoxville, TN
M /44/ 6’1”/190 lb
CrossFit-ing since 7/23/2013

Profile
 
 
Posted: 13 September 2013 11:51 AM   [ Ignore ]   [ # 74 ]
Stray Dawg
Avatar
RankRank
Total Posts:  23
Joined  2013-08-11

Warmup:

3 rounds of:

- Samson Stretch
- Overhead Squat with broomstick (10X)
- Muscle-ups (5X)
- Abs (10X)
-Back ext. (10X)


Workout:


WOD 130831 - “Hotshots 19”

5 rounds for time of:

- 30 Squats
- 19 reps of 61lb (28kg) Power clean
- 7 Strict Pull-ups
- Run 400 meters


Time:33’50”

 Signature 

M / 21 / 161lb (73kg) / 5’9” (180cm)

“Quis attero mihi tantum planto mihi validus!”

Profile
 
 
Posted: 13 September 2013 04:09 PM   [ Ignore ]   [ # 75 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  504
Joined  2012-06-10

WEDNESDAY 130911
“The Don”

Pack
66 Deadlifts, 65 pounds back extensions on GHD
66 Box jump, 20-24 inch box
66 Kettlebell swings, 1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 45 pounds
66 Wall ball shots, 14 pound ball
66 Burpees
66 Double-unders 198 SU’s - about 100 with right foot only, left calf started cramping about 50.
Subbed back ext since my back is still not 100%. Getting better, but now wondering how its gonna feel after this one. I’m assuming I won’t notice it since my whole body will be on agony.

1:00:11

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
   
5 of 5
5