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Saturday, September 14th, 2013 - Squat clean
Posted: 14 September 2013 04:01 PM   [ Ignore ]   [ # 31 ]
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Long walk - no pack


Victoria park/ sign of the kiwi/ sugar loaf walk

8.5km water bladder only in boots. 1hr 40 min ave hr 109 max 135 very briefly.

Feeling a wee bit sick + sinus pain so went very easy. will take it very easy this week to recover.

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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: 14 September 2013 04:15 PM   [ Ignore ]   [ # 32 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


5 Incline Bench Press (5/5) @ 135#
5 Dips (5/5) @ 160#
10 Leg Press Machine (5/5) @ 270
6 Squats @ 135#
10 Calf Raises (5/5) @ 170#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 14 September 2013 05:07 PM   [ Ignore ]   [ # 33 ]
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September 14, 2013

540 am WOD with workout buds

Flexibility

2 min bottom of squat
1 min hurdle each leg.
10 PVC pass through
1 min inverted arm stretch
1 min PVC Scott’s stretch

1-1-1-1-1-1
Split jerk
105-115-125-135-145-155-165

2 rounds

10 muscle up
20 wall ball
30 burpee
40 kbell swings
50 double unders

19:31

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 14 September 2013 05:17 PM   [ Ignore ]   [ # 34 ]
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FRIDAY 130913

Split Jerk 1-1-1-1-1-1-1 reps

No loads. Chose to work on form instead.

On the other hand, had a good surprise this morning. I am down 10lbs since I started cross fit a month ago smile so hurray for me.

have a good one everyone!!

Later

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M/35/6’0”/238lbs/tons ‘o’ fat %

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Posted: 14 September 2013 06:11 PM   [ Ignore ]   [ # 35 ]
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Press
5x53.75kg
15x42.5kg t&g

Squat Clean
Went lite and worked on form.
EMOM 7
70kg
Improved my setup, which carried over to my scoop and jump. Still landing a bit toes out but getting better.

no mwod

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M 29 178cm 80kg

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Posted: 14 September 2013 06:23 PM   [ Ignore ]   [ # 36 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
Split Jerk 5-5-5
21-35-55 lbs

WOD:
Split Jerk 1-1-1-1-1-1-1 reps

75-85-91-97-97-103(PR)-103 lbs

No bumpers. All reps were cleaned from the floor and lowered under control.

C/O:
50 single-unders
stretching

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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

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Posted: 14 September 2013 08:13 PM   [ Ignore ]   [ # 37 ]
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“The Don”  flag RIP flag

For time:
66 Deadlifts, 75 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 45#
66 Knees to elbows
66 Sit-ups abmat unanchored
66 Pull-ups assissted yellow band
66 Thrusters, 45 pounds
66 Wall ball shots, 14 pound ball
66 Burpees
66 Double-unders (subbed 198 single-unders)

58:36 sweating

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 14 September 2013 09:33 PM   [ Ignore ]   [ # 38 ]
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130913

Split Jerk 1-1-1-1-1-1-1 reps

45
55
65
75
85
95
75# (105f, 100f, 95f)

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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

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Posted: 15 September 2013 01:23 AM   [ Ignore ]   [ # 39 ]
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Thursday
Strength:
Press kg: 10x20, 5x30, 5x40, 5x45, 5x47.5, 5x51
Press 14x37.5kg

Metcon <20:
5km run (road)
Time: 30:12 (worst ever 5km, tweaked my calf half way which didnt help)

Skills: 20 mins hip/leg mobilisation and stretching

Saturday
Warm up: 13 mins hip/leg mobilisation and stretching

Strength:
Squat kg: 10x20, 5x40, 5x60, 5x80, 5x88, 5x93, 5x98

Metcon <15:
15 mins AMRAP of:
15 pull ups,
15s L-sit hold on rings
Score: 7 rounds + PU + 7 secs

Skills: HSPU progs (head to 9cm block) 3x 4 reps - forever struggling with this
Bench press kg: 10x20, 5x30, 5x40, 5x50 (thinking of adding this in to my CFSB cycle, prob on back squat day)

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M/47/80kg

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Posted: 15 September 2013 04:19 AM   [ Ignore ]   [ # 40 ]
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Glorybelle - 14 September 2013 09:57 AM

@Aaron_CO, that 100 burpee muscle up WOD sounds like a beast, and you killed it!

Thanks Glorybelle. It was PUs in this one rather than MUs. If it was MUs, I probably would have needed to break out the “hours” digits on the clock.  cheese

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 15 September 2013 10:22 AM   [ Ignore ]   [ # 41 ]
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Max 75# thrusters in 1:00
rest 1:00
3 rounds
7 burpees
21 KB swings
Rest 1:00
Max 75# thrusters in 1:00

24/4:18/18

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All of life’s problems can be solved by heavy deadlifts.

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https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 15 September 2013 12:09 PM   [ Ignore ]   [ # 42 ]
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115, 115, 135, 135, 145, 155, 155

I regret cleaning my split jerk weight for yesterday’s WOD. I’m digging the extra practice though.

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M/34/5’ 10”/182#

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Posted: 15 September 2013 04:39 PM   [ Ignore ]   [ # 43 ]
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Rest day

Ran a couple of neighbors thru

Puppies:
7 rounds of
1 Clean and Jerk 25&65;
3 Pull-ups, jumpers
5 Push-ups
7 Squats

Tom 11:48
Lorri 8:40

One came back today for push press, the other staged home with overly sore legs.

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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

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Posted: 15 September 2013 05:02 PM   [ Ignore ]   [ # 44 ]
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130914

Squat Clean, 1-1-1-1-1-1-1 reps

100-110-120-125-130-135-140 lb. (PR)

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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: 15 September 2013 08:53 PM   [ Ignore ]   [ # 45 ]
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WOD Modified.

SATURDAY 130914

Squat clean 1-1-1-1-1-1-1 reps  

Post loads to comments.

Replaced with as close to 14 alternate 1 legged squats as I could manage.

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AGE: 54 Height 1.67m Weight 57kg.

Talked into CrossFit by my 2 Sons. Thank you!

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