3 of 3
3
Thursday, September 12th, 2013 - Rest Day
Posted: 12 September 2013 04:17 PM   [ Ignore ]   [ # 31 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  194
Joined  2013-06-13

Thursday 130912

Run 1.0 mi 7:30min

XFit - Puppies “The Don” - For Time
30 Deadlifts, 20 lb

30 Box jump, 21” box

30 Kettlebell swings, 15lb

30 Knees to elbows

30 Sit-ups
(20 sit-up, 10 assisted sit-up)
30 Pull-ups
 (20 pull-up, 10 assisted pull-up)
30 Thrusters, 15lb

30 Wall ball shots, 10lb ball

30 Burpees

30 Double-unders (sub’d 90 skip)

34:27 min

 Signature 

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

Profile
 
 
Posted: 12 September 2013 04:52 PM   [ Ignore ]   [ # 32 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  950
Joined  2009-10-30

“The Don”

For time:
30 Deadlifts, 115 pounds
30 Box step-ups, 18 inch box
30 Kettlebell swings, 50 pounds
30 Knees to elbows
30 Sit-ups
30 Pull-ups
30 Thrusters, 55 pounds
30 Wall ball shots, 20 pound ball
10 Burpees
30 Single-unders

Ran out of time so so sad could only fit in 10 burpees wink  and 30 SU instead of DU

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 12 September 2013 05:23 PM   [ Ignore ]   [ # 33 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

Strength: shoulder press

120x3

WOD: MONDAY 130909

Pack:
21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups (bridged on feet at head level)

7:22

 Signature 

M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

Profile
 
 
Posted: 12 September 2013 05:33 PM   [ Ignore ]   [ # 34 ]
Stray Dawg
Avatar
RankRank
Total Posts:  22
Joined  2013-09-08

Thank you very much to Poduh and Metric for the advice given yesterday. Due to time constraints today, I chose to go with the back squats from 130910 and I will tackle ‘The Don’ tomorrow and post my results for you guys to see and better be able to judge where I stand. The goal is to always get better and I would like an honest evaluation of where I stand even though I already know that my metabolic conditioning is a weak point. After all, it was a main factor in starting Crossfit in the first place.

Back Squats 3-3-3-3-3

185-205-225-250-275

 Signature 

M/40/5’9/235
CDOB - 120211
Reborn - 130826

Profile
 
 
Posted: 12 September 2013 06:46 PM   [ Ignore ]   [ # 35 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
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

Hope everything turns up ok. You will be in my prayers.

 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 06:57 PM   [ Ignore ]   [ # 36 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  423
Joined  2009-09-10

Rodney - RIP

Power cleans
5x10 @ 100#
Had some trouble maintaining form at this weight.
I’ll stay at this weight next time, or even go back to 95#.

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

Women - 65

Time: 20:38 (9:23, 11:15)
2 rounds. 20 minute metcon after power cleans was enough.
I went w/ 75#, to create a bit of a challenge, which it was.
One break in each round of thrusters, one break in second set of push press.
Focused on being explosive in these lifts.

OHS
2x10, 45#

 Signature 

M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

Profile
 
 
Posted: 12 September 2013 07:05 PM   [ Ignore ]   [ # 37 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  197
Joined  2013-01-04

B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:

“The Don”

For time:
30 Deadlifts, 35 lbs
30 Box jumps, 8 inch box
30 Dumbbell swings, 10 lbs
30 Hanging knee raises
30 Sit-ups
30 Pull-ups (w/feet resting on a chair)
30 Thrusters, 21 lbs
30 Wall ball shots, 10 lb ball
30 Burpees
60 Single-unders

Time: 23:59

C/O:
stretching


That was a tough one. Can’t quite get k2e’s yet. Burpees were a slog…had to break up into 10-10-5-5.  Still, glad I finished it.  RIP.

 Signature 

M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

Profile
 
 
Posted: 12 September 2013 07:08 PM   [ Ignore ]   [ # 38 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Good news!

X-ray is mostly normal except for some arthritis, and a bit of asymmetry in one of my disks down by the sacrum.

So that means it is probably all muscle strain and the lack of reflex is just from swelling. So I should be back in business in 2 or 3 weeks!

Rest, ice, aleve.

 Signature 

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.

Profile
 
 
Posted: 12 September 2013 07:52 PM   [ Ignore ]   [ # 39 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  950
Joined  2009-10-30
frosty996 - 12 September 2013 07:08 PM

Good news!

X-ray is mostly normal except for some arthritis, and a bit of asymmetry in one of my disks down by the sacrum.

So that means it is probably all muscle strain and the lack of reflex is just from swelling. So I should be back in business in 2 or 3 weeks!

Rest, ice, aleve.

Hey Frosty. Thank G it’s simple muscle strain and swelling, and not something more serious. Best for your recovery.

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 12 September 2013 09:26 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

rest day though I spent most of it walking around my neighborhood, completely transformed due to flooding, the water around here isnt pooling it is roaring through.

 Signature 

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

Profile
 
 
Posted: 12 September 2013 09:37 PM   [ Ignore ]   [ # 41 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  412
Joined  2010-12-28

130911

“The Don”

Puppies
30 Deadlifts, 15-25 pounds - 45#
30 Box jump, 15-20 inch box - 13”
30 Kettlebell swings, 10-15# - 25#
30 Knees to elbows
30 Sit-ups
30 Pull-ups - ring rows
30 Thrusters, 10-15 pounds - 30#
30 Wall ball shots, 6-8 pound ball - 12#
30 Burpees
30 Double-unders - 60 single unders

Wow! After unbroken DLs, box jumps, and KB swings, many broken sets, esp. KTE and Burpees!
Accidentally skipped pullups, so did them after wall balls.

Had to take a long breather before burpees, and then short breathers between sets of 10 - almost quit before burpees, but decided to finish, slog or no slog.

Without long breather: 34:32. With breather, probably more like 49:32.

 Signature 

CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

Profile
 
 
Posted: 13 September 2013 05:25 AM   [ Ignore ]   [ # 42 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
frosty996 - 12 September 2013 07:08 PM

Good news!

X-ray is mostly normal except for some arthritis, and a bit of asymmetry in one of my disks down by the sacrum.

So that means it is probably all muscle strain and the lack of reflex is just from swelling. So I should be back in business in 2 or 3 weeks!

Rest, ice, aleve.

Glad to here the good news . Now if you can behave yourself and take some R&R.  you’ll be back in business and ready for some gains again. Good luck to you grin

 Signature 

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

Profile
 
 
Posted: 13 September 2013 07:30 AM   [ Ignore ]   [ # 43 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1683
Joined  2008-02-14

8 x 400m run w 2 minutes rest between
1:21
1:24
1:29
1:34
1:35
1:34
1:32
1:29

Profile
 
 
Posted: 13 September 2013 07:38 AM   [ Ignore ]   [ # 44 ]
Moderator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13325
Joined  2007-01-30
frosty996 - 12 September 2013 07:08 PM

Good news!

X-ray is mostly normal except for some arthritis, and a bit of asymmetry in one of my disks down by the sacrum.

So that means it is probably all muscle strain and the lack of reflex is just from swelling. So I should be back in business in 2 or 3 weeks!

Rest, ice, aleve.

Phew!!!

 Signature 

The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

Profile
 
 
Posted: 13 September 2013 09:48 AM   [ Ignore ]   [ # 45 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  527
Joined  2009-09-23

Wrong day, sorry.

 Signature 

M/44/6’0/155

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

If it was easy everyone would do it.

Profile
 
 
   
3 of 3
3