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Thursday, September 18th, 2013 - Multi-round chipper
Posted: 19 September 2013 12:38 PM   [ Ignore ]   [ # 16 ]
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klrace - 19 September 2013 11:42 AM

Semi-Pack

3 rounds

15 K2E
15 50# dumbbell swings
15 Push-ups
45 Towel Pull-ups
15 Box jumps (20 in.)
15 Supermans
Walking Lunges 100 ft.

Good work on the scaling. Slow and steady wins the race.  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: 19 September 2013 12:49 PM   [ Ignore ]   [ # 17 ]
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130919 3-position C&J
Warm up:

15mi bike ride
5 min DROMs
Burgener warm up

BB Gymnastics
1) 12 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1
– rest 90 sec.
150#

Strength
1a) 4xME supinated pull-ups 14-9-9-10
1b) 4×5 Push press 145#
1c) 4×10 Good mornings 95#

Cool down
Walk

May have been a bit worked from the ride but the c&j’s felt good. Increased the pull-ups from last week, b and c stayed the same.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 19 September 2013 12:51 PM   [ Ignore ]   [ # 18 ]
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Glorybelle - 19 September 2013 11:39 AM

Gonna make this one up tomorrow since I did Holleyman today.
My body is too old to do two WODS like Holleyman and Multi Round Chipper in one day. :p

You could probably do both easily , I doubt that you’re to old laughloud , Little miss I need a 10k run to warm up before for my metcon LOL Very cool that you’re pacing yourself though. Happy training GloryBelle. tongue 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: 19 September 2013 01:28 PM   [ Ignore ]   [ # 19 ]
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Warm up: 500m row

Strength:
Press kg: 10x20, 5x35, 5x47.5, 5x50, 5x52.5*
Press 11x40kg

Metcon <20:
15=12-9-6-3 of:
Power C&J 45kg,
Pull ups,
GHD sit ups,
T-bar swings 24kg
Time: 17:45

Skills: max tuck sit on rings (hips/knees at 90deg, 2 mins between sets): 45s, 35s, 30s

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M/47/80kg

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Posted: 19 September 2013 01:31 PM   [ Ignore ]   [ # 20 ]
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Did the “Puppies” workout in 19:25. New to CF….. this is awesome smile

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Never giving up.

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Posted: 19 September 2013 01:32 PM   [ Ignore ]   [ # 21 ]
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Never giving up.

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Posted: 19 September 2013 01:42 PM   [ Ignore ]   [ # 22 ]
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Warmup 12 step tabata 20/10 one set

Row 500m with 2:00 rest btwn sets
4 sets

$out same as warmup

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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: 19 September 2013 01:45 PM   [ Ignore ]   [ # 23 ]
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Holleyman RIP
Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball
3 Handstand push-ups Subbed 45# DB’s
115-135 pound Power clean, 1 rep 125
   
      17:56

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M / 59 6’0 205 CF BD 12/09

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Posted: 19 September 2013 01:53 PM   [ Ignore ]   [ # 24 ]
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Some warm up and squat practice then:

Holleyman
12 rounds for time of:
5 wall ball shots, 20 pounds
3 dumbell presses, 15 pound dumbell
65 pound power clean, 1 rep

9:19

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Posted: 19 September 2013 02:02 PM   [ Ignore ]   [ # 25 ]
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Pack
Three rounds
Knees to elbows, 15 reps
1 1/2 pood Kettlebell swing, 15 reps—only have a 1 pood KB
Push-ups, 15 reps
Rope climb, 2 trips or 4 beginner rope climbs
20 inch Box jump, 15 reps
Back extension Supermen, 15 reps—no GHD
Walking lunge, 100 ft

25:43

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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: 19 September 2013 02:45 PM   [ Ignore ]   [ # 26 ]
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Holleyman

Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball (subbed 45lb bar thrusters)
3 Handstand push-ups
115-135 pound Power clean, 1 rep

22:20

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Posted: 19 September 2013 04:02 PM   [ Ignore ]   [ # 27 ]
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Run - 3km Aerobic TT + Swim practice

W/u - 5min droms + 5 min walk + 7 min run

then 3km TT @  150bpm - 15:38min - ave 148bpm

5.13km pace
c/d 5min walk + 5min droms/ yoga

nasal breathing alt foot exhalation focus

- Several hour break -

Swim practice:
w/up 100m FS + 6 X 50m focus on pushing the T and rotation ~ nice and relaxed.

12min FS swim continuous at about 2:10min per 100m pace and 20 strokes per 25m length.

About 600m

C/D 2 X 25m Breast stroke + 25m FS at very very easy effort

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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: 19 September 2013 04:16 PM   [ Ignore ]   [ # 28 ]
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Bench press
5x77.5kg DNF got to 3x60kg pain in top of sternum.

Pack
Three rounds
Knees to elbows, 15 reps
1 1/2 pood Kettlebell swing, 15 reps
Push-ups Press 30kg / 65 lb, 15 reps
Rope climb, 2 trips, legless 8’8” from seated tuck
20 inch Box jump, 15 reps
Back extension, 15 reps
Walking lunge, 100 ft

14:10

mwod 24:00 T-spine, top ribs, scaps.

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M 29 178cm 80kg

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Posted: 19 September 2013 04:36 PM   [ Ignore ]   [ # 29 ]
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WU
500m easy row

WOD - 130911
“The Don” - RIP
Pack/puppies
66 Deadlifts, 65 pounds
66 Box jump, 20-24 inch box (20 inch)
66 Kettlebell swings, 1 pood
30 Knees to elbows
66 Sit-ups
30 Pull-ups (assisted with green band)
66 Thrusters, 45 pounds
66 Wall ball shots, 14 pound ball (20# is all I got)
66 Burpees
66 Double-unders

1:01:34

$O: laying spread out on floor in a puddle of sweat…

That.Was.Brutal.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 19 September 2013 04:42 PM   [ Ignore ]   [ # 30 ]
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Pack
Three rounds
Knees to elbows, 15 reps
1 1/2 pood Kettlebell swing, 15 reps
Push-ups, 15 reps
Rope climb, 4 beginner rope climbs
20 inch Box jump, 15 reps
Back extension, 15 reps
Walking lunge, 100 ft

21:10

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