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Wednesday, September 18th, 2013 - Holleyman
Posted: 18 September 2013 03:39 PM   [ Ignore ]   [ # 31 ]
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OPG57 - 18 September 2013 11:24 AM
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

Thanks for the support. I hope for a good time.

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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: 18 September 2013 05:01 PM   [ Ignore ]   [ # 32 ]
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Holleyman
Pack
20 rounds for time of:
5 Wall ball shots, 14 (sub 15) pound ball
3 Handstand push-ups (bridge, toes at eyebrow level)
115 pound Power clean, 1 rep
17:59

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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: 18 September 2013 05:03 PM   [ Ignore ]   [ # 33 ]
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Wednesday 130918

CFWU/Burgener WU

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet.  Scaled down to 30# Barbell.
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

14:32 Was hoping to do a little better than this.  WODS always look easier on paper.

Run 5.4 Miles. 45:50.  Ave. Pace 8’22”

Wasn’t feeling the run after doing that WOD.  Definitely not the pace I should have had.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 18 September 2013 05:52 PM   [ Ignore ]   [ # 34 ]
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130918 High-bar Back Squat
Warm-up:

5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@70%, 170
1X6@75%, 180
1X4@80% 195
– rest 2 minutes.

Metcon
3 rounds:
400m Run
7 Front Squats @ 70% 150#
For time.
Time: 9:16

Cool down:
Walk

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 18 September 2013 06:22 PM   [ Ignore ]   [ # 35 ]
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SUNDAY 130915

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

65-75-85-95-105-115(pr)-125(f)

Compare to 130322:

55-65-75-85-95-105-110

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

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Posted: 18 September 2013 07:02 PM   [ Ignore ]   [ # 36 ]
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“Holleyman”

Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball
3 Dumbbell presses, 40 pound DB
115 pound Power clean, 1 rep

17:22

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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: 18 September 2013 07:05 PM   [ Ignore ]   [ # 37 ]
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Smokey - 18 September 2013 07:02 PM

“Holleyman”

Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball
3 Dumbbell presses, 40 pound DB
115 pound Power clean, 1 rep

17:22

Good routine Smokey wink  keepin it real

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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: 18 September 2013 07:08 PM   [ Ignore ]   [ # 38 ]
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Boulder continues to deal with the aftermath of flooding, today I cut wet fiberglass insulation out of my crawl space and lugged it to the road, installed a sump pump and four fans, I still need to cut a hole and install a grate in my north wall to vent the crawl space to the outside instead of into my house.
I’m going to Santa Fe on Friday through late Sunday so will do the press, DU, squat WOD tomorrow then the other two next week.
I’m very tired and sore

Buy in
1:00 in each stretch
30 good mornings

bottom of the squat

hamstring on box stretch

low lunge stretch

30 pvc pass throughs

20 arm circles

banded shoulder stretch

down dog stretch

upward dog stretch

WOD:
4 rounds for time
10 toes to bar
15 burpees
20 kb swings @35#

Margaret 14:19
This was more miserable than I thought It would be,
TtB were 10, 6/4, 5/4/1, 5/3/2
burpees 15, 15, 15, 12/3
KBS 20, 20, 20, 12/8

Darla did
4RFT
8 TtB
12 burpee
16 KBS @ 12kg
17:58
she also did before the WOD, with a rest while doing the Buy In
clean 5-3-2-1-1-1-1-1
then clean @90% 1-1-1-1-1
@85% 1-1-1-1-1
@80% 1-1-1-1-1

Cash out:
50 alternating dumbell snatches for time @25-35# dumbell
didn’t do ran out of time, I actually think this is fun so will do it another day

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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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Posted: 18 September 2013 07:50 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 18 September 2013 07:05 PM
Smokey - 18 September 2013 07:02 PM

“Holleyman”

Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball
3 Dumbbell presses, 40 pound DB
115 pound Power clean, 1 rep

17:22

Good routine Smokey wink  keepin it real

Thanks OPG

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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: 18 September 2013 10:44 PM   [ Ignore ]   [ # 40 ]
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WED 09182013
Dojo 75 minutes Drills nonstop, kata.  Getting the kids ready for their test next week. 

malefighter1

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 19 September 2013 12:49 AM   [ Ignore ]   [ # 41 ]
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Motocross 3x20min

no mwod

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M 29 178cm 80kg

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Posted: 19 September 2013 02:55 AM   [ Ignore ]   [ # 42 ]
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Warm up: 1000m row

Strength:
Front squat kg: 5x40, 5x60, 5x75, 5x85
Back squat 12x70kg

Metcon <10:
10mins AMRAP of:
5 DL 85kg,
20 DU
Score: 6 rounds + 6 DL

Skills: 12 mins hip/leg mobilisation and stretching

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M/47/80kg

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Posted: 19 September 2013 04:50 AM   [ Ignore ]   [ # 43 ]
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WU - various mobility exercises/ stretches

SWOD: Front Squat 200lbs
95, 135, 185, 200lbs x 5
Back Squat High Rep - 145lbs x 21 reps

Bench Press 200lbs
135, 185, 195, 200lbs x 5 ea.

“Holleyman”
12 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups (toes on bench in pike position)
155 pound Power clean, 1 rep

Time - 11:52

Had to cut the rounds short due to time constraints. Also felt gased from the strength work and previous 3 days of training. Tomorrow will be a rest day for me.

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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: 19 September 2013 05:17 AM   [ Ignore ]   [ # 44 ]
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Murph99 - 19 September 2013 04:50 AM

WU - various mobility exercises/ stretches

SWOD: Front Squat 200lbs
95, 135, 185, 200lbs x 5
Back Squat High Rep - 145lbs x 21 reps

Bench Press 200lbs
135, 185, 195, 200lbs x 5 ea.

“Holleyman”
12 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups (toes on bench in pike position)
155 pound Power clean, 1 rep

Time - 11:52

Had to cut the rounds short due to time constraints. Also felt gased from the strength work and previous 3 days of training. Tomorrow will be a rest day for me.

Hey Murph that was 2 days worth of workouts LOL  Rest day sounds like a good call. Good job

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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: 19 September 2013 05:19 AM   [ Ignore ]   [ # 45 ]
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OPG57 - 19 September 2013 05:17 AM
Murph99 - 19 September 2013 04:50 AM

WU - various mobility exercises/ stretches

SWOD: Front Squat 200lbs
95, 135, 185, 200lbs x 5
Back Squat High Rep - 145lbs x 21 reps

Bench Press 200lbs
135, 185, 195, 200lbs x 5 ea.

“Holleyman”
12 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups (toes on bench in pike position)
155 pound Power clean, 1 rep

Time - 11:52

Had to cut the rounds short due to time constraints. Also felt gased from the strength work and previous 3 days of training. Tomorrow will be a rest day for me.

Hey Murph that was 2 days worth of workouts LOL  Rest day sounds like a good call. Good job

Thanks; have a great workout today!

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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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