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Friday, September 20th, 2013 - Rest Day
Posted: 20 September 2013 11:47 AM   [ Ignore ]   [ # 16 ]
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Buy-In:
Leg Swings
Arm Swings
Elbow Circles
Wrist Circles
Bottom of the Squat
Tricep smash

Rehab Day 4
Front Squat
55x25,65x25,75x25

Cash-out:
Down Dog
McKenzies
a few push-ups

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 20 September 2013 11:54 AM   [ Ignore ]   [ # 17 ]
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FRI 09202013 Multi-round Chipper
Puppies =  3 rounds:
Hanging knees to chest, 10 reps
25 pound Kettlebell swing, 10 reps
Push-ups, 10 reps
Rope climb, 3 beginner rope climbs
16-1/2 inch Box jump, 10 reps
Good mornings 15 lbs, 10 reps
Walking lunge, 80 ft
TIME:  20:24 (Splits 6:15/7:04/7:05)

cheese

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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: 20 September 2013 12:10 PM   [ Ignore ]   [ # 18 ]
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Dawndelion - 20 September 2013 11:54 AM

FRI 09202013 Multi-round Chipper
Puppies =  3 rounds:
Hanging knees to chest, 10 reps
25 pound Kettlebell swing, 10 reps
Push-ups, 10 reps
Rope climb, 3 beginner rope climbs
16-1/2 inch Box jump, 10 reps
Good mornings 15 lbs, 10 reps
Walking lunge, 80 ft
TIME:  20:24 (Splits 6:15/7:04/7:05)

cheese

Good job, Dawndelion!

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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 12:11 PM   [ Ignore ]   [ # 19 ]
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In lieu of rest, I made up yesterday’s chipper wod. Results posted under yesterday. I’m TIRED and hungry.

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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 12:34 PM   [ Ignore ]   [ # 20 ]
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frosty996 - 20 September 2013 11:47 AM

Buy-In:
Leg Swings
Arm Swings
Elbow Circles
Wrist Circles
Bottom of the Squat
Tricep smash

Rehab Day 4
Front Squat
55x25,65x25,75x25

Cash-out:
Down Dog
McKenzies
a few push-ups

I see the numbers going up. Good job Frosty. Patience is paying off 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: 20 September 2013 12:36 PM   [ Ignore ]   [ # 21 ]
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Dawndelion - 20 September 2013 11:54 AM

FRI 09202013 Multi-round Chipper
Puppies =  3 rounds:
Hanging knees to chest, 10 reps
25 pound Kettlebell swing, 10 reps
Push-ups, 10 reps
Rope climb, 3 beginner rope climbs
16-1/2 inch Box jump, 10 reps
Good mornings 15 lbs, 10 reps
Walking lunge, 80 ft
TIME:  20:24 (Splits 6:15/7:04/7:05)

cheese

Glad to see you’re feeling better. Good job Dawn.

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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: 20 September 2013 12:36 PM   [ Ignore ]   [ # 22 ]
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Glorybelle - 20 September 2013 12:11 PM

In lieu of rest, I made up yesterday’s chipper wod. Results posted under yesterday. I’m TIRED and hungry.

Good job GB   Go eat something LOL

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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: 20 September 2013 12:59 PM   [ Ignore ]   [ # 23 ]
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Pm squats

Front squats 10x45, 10x95,10x135, 5x175, 3x220, 5x235

LBBS 15x235

Cheers, kempie

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Take a deep breath ... Now do it again!
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BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 20 September 2013 01:28 PM   [ Ignore ]   [ # 24 ]
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OPG57 - 20 September 2013 12:34 PM
frosty996 - 20 September 2013 11:47 AM

Buy-In:
Leg Swings
Arm Swings
Elbow Circles
Wrist Circles
Bottom of the Squat
Tricep smash

Rehab Day 4
Front Squat
55x25,65x25,75x25

Cash-out:
Down Dog
McKenzies
a few push-ups

I see the numbers going up. Good job Frosty. Patience is paying off wink

Got bogged down there with a bit of a cold, but still plugging away.  Definitely seems to be helping.

Gonna see the ART guy on Monday and then I’ll probably have a good idea how long it’ll take me to get back in action.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 20 September 2013 01:37 PM   [ Ignore ]   [ # 25 ]
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Rest
mwod 34:00 shoulder pec lat

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M 29 178cm 80kg

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Posted: 20 September 2013 01:56 PM   [ Ignore ]   [ # 26 ]
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Hey guys. Haven’t posted in quite a while. Busy summer with a couple trips out to California and Michigan. Quite a bit of Mt. Bike riding and the last couple months lots of heavy bag and some SD seminars. Hit somw wods here and there but nothing real consistant. Looking to get back in 4 or 5 times a week.

Multi-round chipper
Puppies
Three rounds
Knees to elbows, 10 reps
30 pound Kettlebell swing, 10 reps
Push-ups, 10 reps
3 beginner rope climbs
20 inch Box jump, 10 reps
Back extension, 10 reps
Walking lunge, 75 ft

16:08

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“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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Posted: 20 September 2013 02:02 PM   [ Ignore ]   [ # 27 ]
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@No Coast

Warm-up
5:00 Front Rack Mobility
500m Row
Group Stretch

Strength
5-3-1+

DL
Session: 45x8x2, 135x6, 225x6, 265x3, 305x5, 350x3, 390x5

PU
Session: BWx5x2, 35x5, 40x3, 44x11

Metcon
5x
15 FS, 165#
15T2B

14:34
Ouch!!!

Cool Down...200m Walk

4:00 Couch Stretch

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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 03:22 PM   [ Ignore ]   [ # 28 ]
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Friday 130920

WU 3 rounds not for time of:
samson stretch 20, 25, 30 seconds each side
overhead squats w/broomstick
decline bench sit ups
back ext.
Bench press 30, 35, 45# DB’s
reverse pull-ups

Burgener WU

Three rounds for time of:
Knees to elbows, 21 reps.  Scaled down to 15 Reps
1 1/2 pood Kettlebell swing, 21 reps. scaled to 40# DB 21 reps
Push-ups, 21 reps
Rope climb, 3 trips, subbed 21 towel pullups
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

32:19

Towel pullups are my weak spot.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 20 September 2013 03:38 PM   [ Ignore ]   [ # 29 ]
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WEDNESDAY 130918

“Holleyman”

Pack Travel Mod

20 rounds for time of:
5 Wall ball shots, 15 pound ball
3 Handstand push-ups
Double 1.5 Pood Kettlebell Power clean, 1 rep

22:51

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M/48/5’ 11”/220#

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Posted: 20 September 2013 04:00 PM   [ Ignore ]   [ # 30 ]
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FRIDAY 130920

XFit - All Big Dawgs - Post Loads:

Snatch 1-1-1-1-1-1-1 reps
65 - 65 - 65 - 75 - 85(F) - 80 - 80

Felt ugh today, but at least I got a work out in.

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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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