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Thursday, September 12th, 2013 - Rest Day
Posted: 12 September 2013 09:48 AM   [ Ignore ]   [ # 16 ]
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jennmedic - 12 September 2013 09:33 AM
Murph99 - 12 September 2013 07:18 AM
jennmedic - 12 September 2013 06:02 AM

Warm Up


“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

40:50

This one hurt. Burpees were the slog for me.
RIP.

Done

That’s a great time! good work

Thanks Murph. First time in a long time that I have laid down in floor at the end of a WOD.

Wait until tomorrow and the DOMS. All day today I’ve wanted to lay on the floor.

That was an amazing time.

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Posted: 12 September 2013 10:00 AM   [ Ignore ]   [ # 17 ]
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CF Total
Power Clean 1 rep-53.5kg PR
HB Back Squat 1 rep-75kg
Bench Press 1 rep-45kg
Deadlift 1 rep-125kg PR

Happy with PR’s, shoulder has been sore for last couple of days, struggled with the bench.

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 12 September 2013 10:28 AM   [ Ignore ]   [ # 18 ]
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Went to the doc yesterday for the back.

I’ve got some swelling on the spine, no reflex in the right leg and very little in the left.

Anxiously awaiting the results of my x-rays. hmmm

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 12 September 2013 10:49 AM   [ Ignore ]   [ # 19 ]
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frosty996 - 12 September 2013 10:28 AM

Went to the doc yesterday for the back.

I’ve got some swelling on the spine, no reflex in the right leg and very little in the left.

Anxiously awaiting the results of my x-rays. hmmm

Fingers crossed Frosty.

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 12 September 2013 11:20 AM   [ Ignore ]   [ # 20 ]
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W/U

0.5 mile jog
CFWU

130906
“Griff” 

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

18:45, never thought running backwards would be so hard.

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 12 September 2013 11:38 AM   [ Ignore ]   [ # 21 ]
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sophiep - 12 September 2013 10:49 AM
frosty996 - 12 September 2013 10:28 AM

Went to the doc yesterday for the back.

I’ve got some swelling on the spine, no reflex in the right leg and very little in the left.

Anxiously awaiting the results of my x-rays. hmmm

Fingers crossed Frosty.

Thanks Sophie!

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 12 September 2013 11:41 AM   [ Ignore ]   [ # 22 ]
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frosty996 - 12 September 2013 11:38 AM
sophiep - 12 September 2013 10:49 AM
frosty996 - 12 September 2013 10:28 AM

Went to the doc yesterday for the back.

I’ve got some swelling on the spine, no reflex in the right leg and very little in the left.

Anxiously awaiting the results of my x-rays. hmmm

Fingers crossed Frosty.

Good Luck on your back Frosty. We wish you well on a speedy recovery.
Thanks Sophie!

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 12 September 2013 11:51 AM   [ Ignore ]   [ # 23 ]
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Rest Day.

Best. Two. Words. Ever.

Yay! wink

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

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 12 September 2013 12:11 PM   [ Ignore ]   [ # 24 ]
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frosty996 - 12 September 2013 10:28 AM

Went to the doc yesterday for the back.

I’ve got some swelling on the spine, no reflex in the right leg and very little in the left.

Anxiously awaiting the results of my x-rays. hmmm

man, that sux. hope you get some good news

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 12 September 2013 01:28 PM   [ Ignore ]   [ # 25 ]
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Strength
4 rounds
Back Squat 8 reps 135 pounds (3 sec down) 20 sec transition
Neg Pull-up 2 (8 sec down) 20 sec transition
side bridges 35 seconds-40-40-45
Rest 2 minutes

Metcon
10 min AMRAP
3 strict pull-ups
6wall ball thrusters with bar
9 sit-ups

9 rounds

15 shoulder dislocates

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 12 September 2013 01:39 PM   [ Ignore ]   [ # 26 ]
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Murph99 - 12 September 2013 12:11 PM
frosty996 - 12 September 2013 10:28 AM

Went to the doc yesterday for the back.

I’ve got some swelling on the spine, no reflex in the right leg and very little in the left.

Anxiously awaiting the results of my x-rays. hmmm

man, that sux. hope you get some good news

The suspense is killing me!

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 12 September 2013 01:57 PM   [ Ignore ]   [ # 27 ]
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Puppies
30 Deadlifts, 65 pounds
30 Box jump, 20 inch box
30 Kettlebell swings, 30#
30 Knees to elbows
30 Sit-ups
30 missed pull-ups
30 Thrusters, 40 pounds
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double-unders (60 singles)

Kind of messed that up. Knees to elbows was having grip problems with sweat on pipe. Tried to wrap the bar. Ended up doing mostly knee raises.

Totally missed the pull-ups. Some how didn’t write them down. Burpees hurt a lot. Pretty bad result for all the effort.

21:50

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Posted: 12 September 2013 02:02 PM   [ Ignore ]   [ # 28 ]
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warm-up
3x (2x 16ftL/16ftR banded lateral shuffle, blue & 20R/20L single leg Bulgarian squats)
MOBs

Lifts
BS
Attempt 6x4reps@165 (slow eccentric phase) to bench; got 6x4reps
Debrief:
BS- Felt good.

WOD (from BrandX 9/12/13)
3rds for time of:
20 c2b pull-ups
40 squats
60 double unders
TOTAL TIME=15:01 (4:45/5:07/5:09)

Tragic du…

$-out
rack pulls from just below the patella…
5@135
5@205
5@275
3,3@345
FAIL@395
How weak can I get?

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

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Posted: 12 September 2013 02:04 PM   [ Ignore ]   [ # 29 ]
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Active rest. Row 1k 5:00

2 min each
tricep smash
voodoo elbow
forearm double l-ball
low back single l-ball
low back double l-ball
oblique smash
side opener stretch
global gut smash
28 min total

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M 29 178cm 80kg

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Posted: 12 September 2013 03:32 PM   [ Ignore ]   [ # 30 ]
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Thursday 130912

CFWU with 10 burpees/Burgener WU

Squats
50 Air squats
45#, 90#,135#,155#, 175#, 195# 10 reps each set

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

215#
225#
235#
245#
255#
225# (extra)

Didn’t push as much weight as last time (275#) but made sure form was good and that I got all the way down on each rep.2:30 rest between sets.

185#, 145#,105# 10 Reps

Finished it off with 50 Burpees.

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M/45/142#/5’6”
CFBD 08/08/2013

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