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Tuesday, September 17th, 2013 - OH walking lunges, Burpees
Posted: 17 September 2013 08:24 AM   [ Ignore ]   [ # 16 ]
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TUESDAY 130917

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

18:56

Burpees will be the death of me.

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 17 September 2013 09:16 AM   [ Ignore ]   [ # 17 ]
Top Dawg
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Snatch

Warmup
500 m row, 1:50 (might be a PR)
Mobility

Snatch skill practice

Set of 1 and 2 of hang power snatches and hang snatches. Up to 30 kg.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 17 September 2013 09:16 AM   [ Ignore ]   [ # 18 ]
Big Dawg
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Pack:

5 rounds
25 # 30 # barbell overhead walking lunges 50 feet
21 burpees

22:44

sick

Pukie tracked me down today.  I feel sorry for the older neighbor lady who had to listen to my hork noises while she did yard work.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 17 September 2013 09:39 AM   [ Ignore ]   [ # 19 ]
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Five rounds for time of:
  25 lb Barbell overhead walking lunges, 50 feet
  21 Burpees
Time = 15:13 (18:14 prior on 4/3/2012)

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M/44/5’8”/150 lbs

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Posted: 17 September 2013 09:47 AM   [ Ignore ]   [ # 20 ]
Boxer
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AtomicDawg - 17 September 2013 09:16 AM

Pack:

5 rounds
25 # 30 # barbell overhead walking lunges 50 feet
21 burpees

22:44

sick

Pukie tracked me down today.  I feel sorry for the older neighbor lady who had to listen to my hork noises while she did yard work.

Dude, that was funny! I am laughing with you on the hork noises; sorry you felt sick, but i can relate.

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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: 17 September 2013 09:54 AM   [ Ignore ]   [ # 21 ]
Big Dawg
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AtomicDawg - 17 September 2013 09:16 AM

Pack:

5 rounds
25 # 30 # barbell overhead walking lunges 50 feet
21 burpees

22:44

sick

Pukie tracked me down today.  I feel sorry for the older neighbor lady who had to listen to my hork noises while she did yard work.

I laughed when I read “hork noises.” I hope you feel better now!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 17 September 2013 10:38 AM   [ Ignore ]   [ # 22 ]
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High Bar Back Squat 5RM
62.5kg PR
3 x 15 @75% of 5RM
46kg

Push Press 5RM
37.5kg
3 x 15 @75% of 5RM
27.5kg

100 Hamstring Banded Curls
Red Band 40,40,20

100 Calf Raises @80% of 5RM High Bar Back Squat
50kg 40,20,25,15

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 17 September 2013 10:41 AM   [ Ignore ]   [ # 23 ]
Big Dawg
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W/U

Hopping Threads 5:00
CFWU x3

TUESDAY 130917

Pack’ish

4 rounds
25 # barbell overhead walking lunges 50 feet
15 burpees

14:42

Uggh

C/O Handstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 17 September 2013 10:57 AM   [ Ignore ]   [ # 24 ]
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Buy-In:
Foam Roll shoulder to bottom of lat, thoracic
Tricep smash
Leg Swings
Arm Swings
Bottom of the Squat

Rehab Day 3
Front Squat
45x5,55x25,65x25

Cash-out:
20 McKenzies
3:00 Down Dog
Ring Dips 7x3

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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: 17 September 2013 11:27 AM   [ Ignore ]   [ # 25 ]
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OH Lunge/Burpees

Std. Warmup x2 (subbed Muscle Up progressions)

Pack:
5 rounds
25 # plate overhead walking lunges 50 feet
21 burpees

Time: 15:53

Misread the WoD last night, forgot that it said barbell. Felt good on the lunges, but burpees just gas me.

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Run with the big dawgs…
M 25/5’9”/158lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 17 September 2013 11:52 AM   [ Ignore ]   [ # 26 ]
Big Dawg
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Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

Time - 10:32 felt like I lost a ton of time getting on and off the rower.

Deadlifts: 225#x1, 275#x1, 305#x1, 325# FAIL, 325# FAIL, 4 sets of 225#x5. Really struggling with heavy deadlifts for the last few months. Cant get even close to my standing PR of 345#.

$ out with 5k row in 20:50.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 17 September 2013 12:15 PM   [ Ignore ]   [ # 27 ]
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Warm Up

Snatch Practice

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

11:43

Cash Out
Arm and shoulder strength day

Run 2.3 miles

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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: 17 September 2013 12:19 PM   [ Ignore ]   [ # 28 ]
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AM
2RFT
20 HSPU
20 Pullups
30 Pushups
30 Wall Balls
10 Burpees

20:44

HSPU broken 10-5-5 / 5-5-5-3-3-3-2-2-1-1. In other words, reached failure pretty quick!

In
400m run
DROMS
Shoulder press 45x10

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 17 September 2013 12:20 PM   [ Ignore ]   [ # 29 ]
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jennmedic - 17 September 2013 12:15 PM

Warm Up

Snatch Practice

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

11:43

Cash Out
Arm and shoulder strength day

Run 2.3 miles

Beast!!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 17 September 2013 12:51 PM   [ Ignore ]   [ # 30 ]
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Afternoon
Split jerk 1-1-1-1-1-1-1

2 x 95 x 5
135-155-165-176-185-195-205(PR)-215(PR)


Deadlift
135 X 10
185 x 5
225 x 23 (PR)
185 x 15
135 X 10

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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