2 of 4
2
Wednesday, September 18th, 2013 - Holleyman
Posted: 18 September 2013 08:53 AM   [ Ignore ]   [ # 16 ]
Puppy Dawg
Rank
Total Posts:  1
Joined  2013-09-07

My first post after two weeks of training:
5 x 1km intervals on road bike with 1min rest.
Avg 1min 55 / km.

My legs in absolute bits after doing burpees and squats in the last two days.

How do you introduce CV work into XFit?
( I’m a Cyclist by choice and in the military by profession so need to run as well)

Profile
 
 
Posted: 18 September 2013 09:29 AM   [ Ignore ]   [ # 17 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  517
Joined  2009-09-23

OH Walking Lunge/Burpees

Warm-up: rowing

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

16:57

Cool-down: rowing/stretching

 Signature 

M/44/6’0/155

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

If it was easy everyone would do it.

Profile
 
 
Posted: 18 September 2013 09:37 AM   [ Ignore ]   [ # 18 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  294
Joined  2010-03-31

“Holleyman” (pack)

20 Rounds for time of:
  5 Wall ball shots, 15 lb ball
  3 Handstand push-ups
  115 lb Power Clean, 1 rep
Time = 16:35

 Signature 

M/44/5’8”/150 lbs

Profile
 
 
Posted: 18 September 2013 09:42 AM   [ Ignore ]   [ # 19 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  789
Joined  2012-07-04

Jackie

Warmup
Running variations
Shoulder mobility
Hollow holds and rolls

WOD
Jackie
1000 m row
50 thrusters, 20 kg
30 pull-ups, green wide band (added extra narrow blue band on last six)

Time: 18:53

 Signature 

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

Profile
 
 
Posted: 18 September 2013 10:25 AM   [ Ignore ]   [ # 20 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  644
Joined  2008-05-30

Monday

Did the rowing, deadlift and box jump workout

3 rounds

Row 500m (subbed 50 SDHP with 45lb bar)
12 deadlifts at BW (195lb)
21 box jumps, 20” box (couldn’t find the 20” so used 24” instead)

Time: 15 something

Then decided to do Annie

50-40-30-20-10 reps of
Double-unders
Situps (performed with feet anchored under 45lb plate)

Time: 10 something

Today

Bench press

Found 3 rep max: 245lb and then 1 rep max afterwards of 265lb.

Then yesterday’s metcon

5 rounds of
50ft walking overhead lunges, 45lb (was supposed to be a bar but used bumper plate instead)
21 burpees

Time: 14:45. Slower than I have done it before. Legs were still tired from Monday’s workouts.

 Signature 

30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

Profile
 
 
Posted: 18 September 2013 10:48 AM   [ Ignore ]   [ # 21 ]
Puppy Dawg
Rank
Total Posts:  1
Joined  2013-09-17

Hollyman

Puppies
12 rounds for time of:
5 Wall ball shots, 20 pound ball
25-45 pound Power clean, 1 rep

Sub for HSPU today is dumbbell press

Puppies
12-20 pound

Im totaly new in this, but did 13 rounds in about 14 min, didnt have a stop watch.

Profile
 
 
Posted: 18 September 2013 11:02 AM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Forced rest day.
Had to teach all day.
Double tomorrow

 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: 18 September 2013 11:23 AM   [ Ignore ]   [ # 23 ]
Stray Dawg
RankRank
Total Posts:  22
Joined  2009-08-01

6 rounds for time of:
5 Dumbbell thrusters , 9 kg dumbbells
3 Dumbbell presses, 9 kg
11-20 kg Power clean, 1 rep

plus

6 rounds for time of:
5 Dumbbell thrusters , 5 kg dumbbells
3 Dumbbell presses, 5 kg
11-20 kg Power clean, 1 rep

13:19

Profile
 
 
Posted: 18 September 2013 11:24 AM   [ Ignore ]   [ # 24 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3345
Joined  2013-07-26
jennmedic - 18 September 2013 11:02 AM

Forced rest day.
Had to teach all day.
Double tomorrow

I bet you do a killer routine after all this rest LOL

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 18 September 2013 12:59 PM   [ Ignore ]   [ # 25 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  181
Joined  2011-01-05

The Don - G-d bless you and your family.

Puppies Plus
30 Deadlifts, 15-25 pounds (45 lbs)
30 Box jump, 15-20 inch box (onto benchpress bench)
30 Kettlebell swings, 10-15# (25 lbs)
30 Knees to elbows (I actually did it!!! First genuine KTE in a WOD)
30 Sit-ups
30 Pull-ups (10 unassisted, 10 27.5 lb assist, 10 35 lb assist)
30 Thrusters, 10-15 pounds (22 lbs)
30 Wall ball shots, 6-8 pound ball (sub dumbbell thrusters, two 10 lb dumbbells)
30 Burpees
30 Double-unders

25.44

Phew!  My arms might fall off, but that was awesome!

 Signature 

F/32/5’5”/128lbs

Profile
 
 
Posted: 18 September 2013 01:42 PM   [ Ignore ]   [ # 26 ]
Stray Dawg
Avatar
RankRank
Total Posts:  16
Joined  2013-09-07

Puppies:
4 rounds
PVCl overhead walking lunges 35 feet
15 burpees  

9:06

Hadn’t worked out since Friday, sick with fever. This was a shock to a weak body but felt so much better after.

Profile
 
 
Posted: 18 September 2013 02:13 PM   [ Ignore ]   [ # 27 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  594
Joined  2012-05-16

Strength work: push press, bench press

Jackie modified

1000 meter run
45 lb thruster x 25
30 pull ups

12:50

 Signature 

M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

Profile
 
 
Posted: 18 September 2013 02:33 PM   [ Ignore ]   [ # 28 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  299
Joined  2013-05-08

Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball Thrusters, 15 pound dumbbells—it’s 100m to my Wall ball station (basketball backboard)
3 Handstand push-ups dumbbell press, 40-45 pound 50 pound—can’t do HSPU
115-135 pound Power clean, 1 rep

16:19

Felt good about this—especially after BarfFest 2013 (yesterday).

 Signature 

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

Profile
 
 
Posted: 18 September 2013 02:59 PM   [ Ignore ]   [ # 29 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE, 12 dips)

WOD - 130910

Back Squats
3-3-3-3-3

45x10
115x8
135x5
195x3,  205x3, 215x3, 225x3, 235x3(PR)

Compare to 130817
185x3, 195x3, 205x3, 215x3, 225x3


Almost didn’t get it out of the hole on the 3rd rep at 235.  Let out a holler and got it up.

$O: 100 DUs

Still have a cold, but I think it has almost run its course,

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 18 September 2013 03:03 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4630
Joined  2007-11-13

warm-up
3x 15R/15L Bulgarian squats & 20 good mornings, 75#
MOBs

Lifts
BENCH
[5@45+blue warm up]
5x5reps @95#+blue
then…
3x6reps @140
PJ
WOD practice…
3@45;3@95;3@125;3@145
Debrief:
BENCH- OK, blue was significantly tougher than red yesterday.
PJ- Utterly craptastic, another lost lift - whooppie.

WOD (SCALED from BrandX 9/18/13)
AMRAP in 15min of:
3 PJ, 165
7 burpees
10 double-unders
TOTAL REPS=162 (8 complete + 1 PJ)

PJ only got worse.

5min rest, then…
Max. SP@105#=10
3min rest
Max. SP@95#=9
3min rest
Max. SP@85#=8

All to failure.

 Signature 

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

Profile
 
 
   
2 of 4
2