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Tuesday, September 17th, 2013 - OH walking lunges, Burpees
Posted: 17 September 2013 12:51 PM   [ Ignore ]   [ # 31 ]
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Pause Front Squats, Strict Pullups; Squats, Shuttle Runs

Before: s/m

3x
3 front squats w/3 second pause at the bottom (70% = 175)
ME strict pullups (10-10-10)

150 squats with 50m shuttle run (10m x 5) EMOM
5:51

After: 20 pushups (tough)

Later: 5 mile run. GPS wigged out but I think I was pretty close. 43:27 (8:41 pace; target was <8:45).

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 17 September 2013 01:01 PM   [ Ignore ]   [ # 32 ]
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dannyrod - 17 September 2013 12:51 PM

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

215 awesome!!!!  That is a Beastly number. Good job Bro.

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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 01:07 PM   [ Ignore ]   [ # 33 ]
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Tuesday 130917

CFWU/Burgener WU

Snatch 1-1-1-1-1-1-1 reps

45-50-55-60-65-70-75-65-55 pounds.
Did three overhead squats while I had the weight up there.  Keeping everything balanced while in the squat position is the hardest part of the lift for me.  Practice is paying off. I’m slowly seeing improvement with this lift.

Practiced toes to bar.  Three sets at 7 reps per set with very good form.

Ran 9 miles. Total time 1:11:53. Average Pace 7’59”

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 17 September 2013 01:56 PM   [ Ignore ]   [ # 34 ]
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Complete 5 rounds for time of:

3 Push Jerks or Split Jerks 155 lbs Subbed 145
6 Pull Ups
9 Push Ups
  7:08

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M / 59 6’0 205 CF BD 12/09

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Posted: 17 September 2013 02:36 PM   [ Ignore ]   [ # 35 ]
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130914 - Squat Clean 1-1-1-1-1-1-1

115-135-155-165(f)-165-170-175

*4th set, underestimated the 2nd pull

WOD

Puppy

5 4 rft
45# 15# barbell overhead walking lunges 50’ 35’
21 15 burpees

13’05

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

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Posted: 17 September 2013 02:43 PM   [ Ignore ]   [ # 36 ]
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Stretch. Row 500m 30 son

15-12-9
Hang squat cleans w 20# DBs
Elevated push-ups

6:34

Row 250 33spm

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 17 September 2013 02:47 PM   [ Ignore ]   [ # 37 ]
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Easy 25min run + Skill strength practice

5min droms + 5min walk then 25min run @ ave 126bpm hr 5-6min c/d walk

(about 3.6km)

Strength practice:

5 rounds 1-2min rest between each movement

3 Pull up (BW, +5,+10,+10,+10kg)
3 KB press aech side 16kg
15 RKBS 20kg

Just getting body back into things.

C/D shower and stretch.

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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: 17 September 2013 03:10 PM   [ Ignore ]   [ # 38 ]
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TUESDAY 130917

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

19:51 Burpee slogfest

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M/48/5’ 11”/220#

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Posted: 17 September 2013 03:16 PM   [ Ignore ]   [ # 39 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
Deadlift 1x10, 45 lbs
Overhead Squat 1x10, 15 lbs
Burgener warm-up x3, 25 lbs
Snatch 5-5-5, 35-45-51 lbs

WOD:
Snatch 1-1-1-1-1-1-1

55-61-65-71-75(f)-75(f)-75(f)

C/O:
Snatch 1x5, 45 lbs
50 single-unders
stretching

Most I could manage for a full squat snatch was 71 lbs. The 3 attempts at 75 lbs ended up being power snatches.
Shoulder strength and mobility still need lots of work.

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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: 17 September 2013 03:24 PM   [ Ignore ]   [ # 40 ]
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TUESDAY 130917

Five rounds for time of:
10 pound plate Overhead walking lunges, 50 feet
21 Burpees

19:52

Let trailing knee gently kiss the ground on each lunge….I don’t think “gently” is the same word I would use to describe what happened in the last round. There were a few lunges that had a full on makeout session with the ground and I wasn’t sure I was going to recover. It was also very tempting on a few burpees to just rest my head on the ground however I resisted. Somehow my last set was my fastest by 30 seconds-clearly I was delusional at that point.

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Posted: 17 September 2013 03:27 PM   [ Ignore ]   [ # 41 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE, 12 dips)

Pull up improvement per GD
8 pull-ups w/ green band EMOM 5 minutes
8-8-8-8-3 will repeat

WOD - 130909

Pack
21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups (subbed 35# DB strict shoulder press)

Post time to comments.
17:26

I’ve been fighting a nagging cold the last couple of days and dealing with a lot of coughing and chest congestion.  I missed Sundays scheduled WOD (130907 - I follow 2 cycles behind).  That was a combination of being sick, but moreso being out really late the night before watching the Mayweather fight and drinking beer.

My time on this WOD sucked… Still having a hard time getting my wind and I probably should have scaled the weight back more.  The shoulder presses were really hard and the full squat clean wasn’t easy either.  I decided to just grit it out, but definitely a slog.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 17 September 2013 03:30 PM   [ Ignore ]   [ # 42 ]
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20130917 Tue


Snatch 1-1-1-1-1-1-1 reps
35-45-65-75-85-95-105

After four days off due to travel and flu I did a low key WOD just to do something.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 17 September 2013 04:44 PM   [ Ignore ]   [ # 43 ]
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Male/31yo/168cm(5’7”)/64kg
Only my second Crossfit workout. Had to scale it quite a bit as there was no way I could finish it at quoted figures.

6kg Barbell 12m
10 Burpees
10min53sec.

Absolutely stuffed at the end of it. I couldn’t put my socks on standing up after a shower! I had to sit down to do it!

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Posted: 17 September 2013 05:10 PM   [ Ignore ]   [ # 44 ]
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OH walking lunges, Burpees
Five rounds for time of:
45 (sub 30) pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.
15:14

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 17 September 2013 05:55 PM   [ Ignore ]   [ # 45 ]
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Darla was able to get back to her house so we both got to workout today, hurray!
Warm-up before buy in, my lats and pec were very sore, 30’s are circles, chest openers

Buy in:

2:00 down dog
Run 400m
Row 500m
2:00 bottom of the squat
20 PVC pass throughs
3:00 banded shoulder traction

Wod:
Row 500m 2:18.1
21-15-9
Hang Power snatch @65#/30kg 6/5/5/5, 4/4/4/3, 4/3/2
Box jumps @20 inches - - stitches area still not quite healed so did sideways jumps over my bar, over and back =1rep 3’s, 5/5/5, 9
margaret 13:25

breaking up the HPS killed my time

Darla
row 400m
17-12-7
HSP @24kg
BJ @16”
8:47

clearly I was too slow

Cash out:
10 mins double under practice
Rest 2 mins
5 mins handstand push-up practice

DU’s started out really horrible difficulty stringing two together then settle in to 10-15 then 20-25’s
did HSPU to an abmat with 1/2 foam block under it, mostly singles some doubles occasional triple.
alternateled with Darla
she went down to a slam ball mostly singles one triple occasional doub;es

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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

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