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Thursday, September 18th, 2013 - Multi-round chipper
Posted: 19 September 2013 05:45 PM   [ Ignore ]   [ # 31 ]
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THU 09192013 Rest day - spent an hour digging up the potato patch.

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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 05:47 PM   [ Ignore ]   [ # 32 ]
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Thursday 130919

CRWU/Burgener WU

A little practice with the power cleans
45# for 5 reps and 65# for 5 reps

“Holleyman”

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Did 20 rounds for time:
5 wall ball shots, 12# ball
3 handstand push-ups piked feet on bench
115# power clean, 1 rep

21:47

Shoulder was bothering me from the 30# overhead walking lunges yesterday.  I wanted to do more but couldn’t push it.
Time to make a heavier ball.  That’s the heaviest my gym has.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 19 September 2013 07:25 PM   [ Ignore ]   [ # 33 ]
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Holleyman

12 RFT
5 wbs, 12#
3 hspu, band assisted
135# power clean, 1 rep

18’25

I think the puppy scaling with pack weight is working out nicely for me.

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

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Posted: 19 September 2013 07:27 PM   [ Ignore ]   [ # 34 ]
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POSE running, 6 weeks to:
3x20m forward lean hops
3x20 each leg wall facing in drill
3x20 each leg wall facing out drill
cadance work
4x30sec @ 96 bpm 30sec rest between
1x2 minutes run @ 90 bpm

Buy In:
1:00 in each stretch

Low lunge stretch

Couch stretch

20 good mornings

down dog stretch

20 arm circles

banded shoulder stretching

roll on lacrosse ball on pecs and scaps

250 row

roll on lacrosse ball on bottom of the foot

20 box jumps @ 20
Thursday:

Wod:
Emom 24 mins
4 heavy shoulder press with dumbells on the first minute M- 35’s D 30’s
20 double unders on the second minute
10 perfect air squats (focus on the 4 big points of performance back,heels,depth and knees)

two of the sets I couldn’t get the forth rep up on the presses so did a rep at 30#‘s
three times I didn’t get all the DU’s in the minute so took time away from the squats to complete
Squats no problem

Darla had no problem with the 30’s, did DU attempts, no problem with squats

5:30 PM Roots weightlifting club
w/u 6 burpee
5’s front squat, press, PP, split jerk, back squat
2x6 snatch drop bar only

Snatch Balance x2+1 OHS
6x3
63-73-83-88-93x1,93x1,93x2
got to the bottom of the OHS then couldn’t stand up on the last try

Front Squat - start with the weight you ended the snatch balance
4x3
93-113-133-138
1x3@95% - 133,  1x3@90% - 128

Split jerk from the rack
w/u with bar 3 PP 4 split jerk
6x2
63-83-103-113-118fff
3x1 118f - 113-113

My shoulders are fried the DB Presses with all the overhead work I just couldn’t work the weight

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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: 19 September 2013 07:42 PM   [ Ignore ]   [ # 35 ]
Top Dawg
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Pack
Three rounds - not for time
15 Knees to elbows
15 Kettlebell swings, 50#
15 Push-ups
4 beginner rope climbs
15 Box jump, 18 inches
15 Back extension
100 ft. Walking lunge

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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: 19 September 2013 08:20 PM   [ Ignore ]   [ # 36 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
scaled “Holleyman”
12 rounds for time of:
5 Wall ball shots, 10 lb ball
3 Decline push-ups, feet elevated 36”
1 Power clean, 65 lbs

Time: 9:19

C/O:
stretching

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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: 19 September 2013 09:37 PM   [ Ignore ]   [ # 37 ]
Big Dawg
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Puppies
Three rounds
Knees to elbows, 10 reps
15-25 pound Kettlebell swing, 10 reps - 25#
Push-ups, 10 reps
Rope climb, 1 trips or 3 beginner rope climbs - 3 beginners / round
15-20 inch Box jump, 10 reps - 13” - still staying low, working on landing on both feet at the same time.
Back extension, 10 reps -  on stability ball
Walking lunge, 75 ft - these were the rough part, esp. toward the end!


27:23

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 20 September 2013 07:28 AM   [ Ignore ]   [ # 38 ]
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THURSDAY 130919

Run 1.5 mi. 12:01 min.

XFit - Pack Lite - 20 rounds for time:
5 Wall ball shots, 14 pound ball (sub’d 20lb ball)
3 Handstand push-ups (sub’d dumbbell press 30lb)
80 pound Power clean, 1 rep

21:08 minutes.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 20 September 2013 10:06 AM   [ Ignore ]   [ # 39 ]
Big Dawg
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130918
“Holleyman”
20 Rounds
5 Wall Ball Shots, 14lbs
3 Handstand Pushups, Bridged
1 Power Clean, 115lbs

B/I: 1.5 mile run

Time: 16:48

C/O: 50 Double unders, SB Game

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You are not a beautiful or unique snowflake.

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Posted: 20 September 2013 10:37 AM   [ Ignore ]   [ # 40 ]
Big Dawg
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130919
Chipper
3 Rounds
Knees to Elbows, 15 reps
1 1/2pood KB Swings, 15 reps
Pushups, 15 reps
Rope Climb, 2 ascents
20” Box Jump, 15 reps
Back extensions, 15 reps
Walking lunge, 100 feet

As Rx’d: 18:32

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You are not a beautiful or unique snowflake.

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Posted: 20 September 2013 12:09 PM   [ Ignore ]   [ # 41 ]
Big Dawg
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Made up the chipper WOD today.

Spin bike warm up 15:00
WOD 31:33 with subs below
knees to boobs
30# kettlebell
45 jumping towel pull ups for each rope trip
22” box jump
all else rx’d

Man, that was SO tiring. Now, give me FOOD!

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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: 20 September 2013 12:20 PM   [ Ignore ]   [ # 42 ]
Big Dawg
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Pack
Three rounds
Knees to elbows, 15 reps
1 1/2 pood Kettlebell swing, 15 reps
Rope climb, 3 trips
20 inch Box jump, 15 reps
Back extension, 15 reps
Walking lunge, 100 ft

I didn’t write down the darn push-ups, so I missed them.

16:20

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M/34/5’ 10”/182#

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Posted: 20 September 2013 02:02 PM   [ Ignore ]   [ # 43 ]
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Rest Day/Recovery Row

10:00…2,272m

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 20 September 2013 02:48 PM   [ Ignore ]   [ # 44 ]
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Back Yard Multi-round chipper
Pack
Three rounds
Sit ups, 15 reps
1 1/2 pood Kettlebell swing, 15 reps
Push-ups, 15 reps
19 inch Box jump, 15 reps
Double unders, 15 reps
11:24

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M / 56 / 5’ 7” / 180 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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