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Monday, September 16th, 2013 - Rest day
Posted: 16 September 2013 10:57 AM   [ Ignore ]   [ # 16 ]
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Rest Day 4 me

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“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

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Posted: 16 September 2013 11:37 AM   [ Ignore ]   [ # 17 ]
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Strength: Back squat
230x3 (pr)

WOD: FRIDAY 130913

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

115-125-135-145-155-165-175(f)

Compare to 130108.

105-115-125-135-145-155-165

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

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Posted: 16 September 2013 11:43 AM   [ Ignore ]   [ # 18 ]
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Rest Day

Rehab seems to be helping, but I haven’t had much sleep in the last two days, so taking a day off to let the body catch up.

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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: 16 September 2013 12:29 PM   [ Ignore ]   [ # 19 ]
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burpee/snatch/pullup/SDHP/pushups

9 rounds for time of:

1 burpee
2 snatches, 55 lbs
3 pullups
55 lb SDHP, 4 reps
5 pushups

16:57

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

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Posted: 16 September 2013 12:30 PM   [ Ignore ]   [ # 20 ]
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waterboy - 16 September 2013 12:29 PM

burpee/snatch/pullup/SDHP/pushups

9 rounds for time of:

1 burpee
2 snatches, 55 lbs
3 pullups
55 lb SDHP, 4 reps
5 pushups

16:57

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

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Posted: 16 September 2013 12:39 PM   [ Ignore ]   [ # 21 ]
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warm-up
50 t2b (18-12-12-8) 1min rest b/w
50 good mornings, 75# (21-20-9)
MOBs

Lift
BS
find 3RM (to bench)
3s@95;135;165;195;215;225;235 [2-3 b/w]
then…
3x10reps @50% 3RM (115#) belted, NO bench [2min b/w]
Debrief- Belted for 195 and up.  Pleased with form on the box squats, until 235.  Knees came in.  Also did not feel the excessive depth @115#.  Happy all around.

WOD (from BrandX 9/16/13)
12-9-6reps of:
HSPU
ring dips
push-ups
TOTAL TIME=15:08 (5:48/5:18/4:02)

Also happy.

7/1/2013=15:33 (6:08/5:23/4:00) **SCALED - RD with heels on bench

$-out
100 AbMat sit-ups

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

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Posted: 16 September 2013 12:40 PM   [ Ignore ]   [ # 22 ]
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frosty996 - 16 September 2013 11:43 AM

Rest Day

Rehab seems to be helping, but I haven’t had much sleep in the last two days, so taking a day off to let the body catch up.

Smart man wink

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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

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Posted: 16 September 2013 12:42 PM   [ Ignore ]   [ # 23 ]
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After several rest days, I’m back at it.  “The Don” was brutal on my body last week.  My whole upper body was sore on Thursday, then my lower body on Friday, then back to upper arms/shoulders on Saturday!  WOW - I haven’t been that sore in a long time!

I did a pre-programmed treadmill workout today, wearing an 8 lb. vest.  Also, did (but did not time) the following:
21-15-9
  Hang squat cleans w/18# dumbbells
  Hand-stand push-ups, modified with knees on weight bench

It’s always a good thing to start the week off sweaty!!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 16 September 2013 12:42 PM   [ Ignore ]   [ # 24 ]
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Squat clean 1-1-1-1-1-1-1 reps

95-115-135-145-155-165(f)-160(f)-155-135

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M/56/5’10”/212

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

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Posted: 16 September 2013 12:48 PM   [ Ignore ]   [ # 25 ]
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OPG57 - 16 September 2013 04:02 AM

Bench day week 4     Elliptical 30 min. 6.3 miles   Bench 44 x 10, 88 x 10 , 132 x 10, 176 x 5, 220 x 3, 248 x 10 , 259 x 8,  270 x 5.                                    ( Video is of 248 x 10 today [vimeo]http://vimeo.com/74632569[/vimeo])                          Decided to do ( 130901 ) shoulder press 1-1-1-1-1 Push press 3-3-3-3-3 Push Jerk 5-5-5-5-5.    Shoulder press 132-143-154-165-176   Push press 132-143-154-165-176   Push Jerk 132-143-154-165-176   This took about 10 minutes doing load and go.  Have a great day all grin          Thanks TriggerT for doing this WOD today. It was a good finish for my bench routine.

Great job on the bench, and a speedy shoulder workout!

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M/56/5’10”/212

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

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Posted: 16 September 2013 01:10 PM   [ Ignore ]   [ # 26 ]
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Monday 130916

CFWU Did some light reps (45#) of both the split jerk and clean squat both exercises are new to me.  Really trying to work on form.

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

75-85-95-105-115-125-135(f)-125 Pounds.

Clean Squat 1-1-1-1-1-1-1

85-95-105-115-125-135-135 Pounds.

Run 6.3 Miles 50:47 Average Pace 8’02”

Really enjoyed this workout.  It is the first time for split jerks.  My Form needs work,  It shows at the 125# for the split jerk and 135# for the clean squat.  Form was better for the clean squats compared to the last time I did them.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 16 September 2013 01:33 PM   [ Ignore ]   [ # 27 ]
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Smokey - 16 September 2013 12:48 PM
OPG57 - 16 September 2013 04:02 AM

Bench day week 4     Elliptical 30 min. 6.3 miles   Bench 44 x 10, 88 x 10 , 132 x 10, 176 x 5, 220 x 3, 248 x 10 , 259 x 8,  270 x 5.                                    ( Video is of 248 x 10 today [vimeo]http://vimeo.com/74632569[/vimeo])                          Decided to do ( 130901 ) shoulder press 1-1-1-1-1 Push press 3-3-3-3-3 Push Jerk 5-5-5-5-5.    Shoulder press 132-143-154-165-176   Push press 132-143-154-165-176   Push Jerk 132-143-154-165-176   This took about 10 minutes doing load and go.  Have a great day all grin          Thanks TriggerT for doing this WOD today. It was a good finish for my bench routine.

Great job on the bench, and a speedy shoulder workout!

Thanks Smokey, Good job on the Squat cleans yourself. wink

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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

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Posted: 16 September 2013 01:41 PM   [ Ignore ]   [ # 28 ]
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30 Squat Clean and Push Press 75#
4:38 Broken 15-15
Should have 10-10-10
and added push up or sit up or both

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M / 59 6’0 205 CF BD 12/09

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Posted: 16 September 2013 03:57 PM   [ Ignore ]   [ # 29 ]
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130914 Squat Clean 1-1-1-1-1-1-1 reps

45
55
65
75
85
95
105#

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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: 16 September 2013 04:01 PM   [ Ignore ]   [ # 30 ]
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W/U

5:00 jumping rope
3 rounds CFWU

TUESDAY 130910

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

45 - 55 - 65 - 75 - 85 - 95 - 105

Haven’t done a squat in years.  concentrating on form more than weight.

C/O

Handstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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