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Saturday, September 21st, 2013 - 100m, C&J, MU
Posted: 21 September 2013 10:22 AM   [ Ignore ]   [ # 16 ]
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Warm-up
400m Run
Partial S/D-S Series
Power Clean: 45x10, 75x5x2, 95x5, 125x5

Metcon
30 PU
20 PC, 155#
1,000m Row
20 PC
30 PU
Time: 14:26

Wasn’t really feeling it today.

Cool Down...400m Walk

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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: 21 September 2013 10:28 AM   [ Ignore ]   [ # 17 ]
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WEDNESDAY 130918

“Holleyman”
Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball
3 Handstand push-ups
135 pound Power clean, 1 rep

16:40

Compare to 120830

17:57 HSPU were progressions.

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

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Posted: 21 September 2013 10:38 AM   [ Ignore ]   [ # 18 ]
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Glorybelle - 21 September 2013 09:16 AM

Ran 6 miles then for fun only, did a few muscle up progressions and a few kipping pull-ups.
Giving the body a rest today. I’m pretty sore.

For Fun? LOL  Have a nice rest day you crazy gal tongue wink

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 21 September 2013 10:40 AM   [ Ignore ]   [ # 19 ]
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Glorybelle - 21 September 2013 09:16 AM
Murph99 - 21 September 2013 06:11 AM

Another rest day for me. DOMS has caught up with me. Color run in DC tomorrow; anybody else going? My job will be to push two kids 3.15 miles in a stroller through sprays of paint AFAP.

OPG57; good luck with your raw total…have a great weekend everybody.

Murph

I miss the days of pushing my kids in a stroller while running! Well, maybe not. Enjoy the rest today and the color run tomorrow.

May I suggest a workout then. Get an old stroller and put 100 lbs. in it. grin

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 21 September 2013 10:46 AM   [ Ignore ]   [ # 20 ]
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jennmedic - 21 September 2013 09:44 AM

Warm Up

Talked into a heavy chest day by a fellow firefighter

Standard Bench
235 5x5

Wide grip flat bench
205x10
185x12
175x14
165x15
155x20
145x20
135x25
115x20

Incline DB press
65x15
55x15
45x20
40x20
35x25

Chest flys cable machine
60 lbs 10x3

Decline bench (holy crap been awhile for this one)
185 3x10

Dips 4x10

Five rounds of:
200 single unders
Clean & jerk, 1 rep (155)
Max reps Muscle-up

12:34 4 MU per round

Pouring down rain so no way to run. 155 was a good weight especially after Holleyman. MU were tough chest was fried.

Cash Out
Watch college football for the rest of shift. I Hope!

  Some ones going to feel there Pectorals for a few days.I hate those dares LOL Have a good weekend Jennmedic

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 21 September 2013 11:01 AM   [ Ignore ]   [ # 21 ]
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At CrossFit Boston:

WU:
1000m run
50 singles
25 doubles
10 spider mans
10 boot strappers
3 wall walks

17:00 AMRAP
1 snatch
30 DU
For every round of unbroken DU, increase snatch weight if possible
11 rds total, 8 unbroken.
Snatch weights: 75, 85, 95, 105, 115, 125, 135, 145 (crappy)

Cash out: handstand holds

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 21 September 2013 11:29 AM   [ Ignore ]   [ # 22 ]
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Just a quickie on a busy day:

Shoulder Press
75x10,75x10,75x10

first time going overhead since I hurt my back.  Felt fine.

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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: 21 September 2013 12:16 PM   [ Ignore ]   [ # 23 ]
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Vaulty Monk - 20 September 2013 11:20 PM

Travel WOD that never fails to kick butt.

100 m sprint
1 min rest
10 rounds

Only analog watch, no real timing. Tried to stay around 15 sec. Slipped closer to 20 sec in the last 2-3 rounds.

Sorry, but there is no physiological benefit if it is not digitally timed. smile

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Posted: 21 September 2013 12:27 PM   [ Ignore ]   [ # 24 ]
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I have some heavy duty DOMS going on from “The Don” the other day so I changed up the warm up a bit.

WU
3x(500m row, Burgener WU)

WOD - 130913
Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

45x5
65x3
85x3
105x3

135x1, 145x1, 155x1, 165x1, 175x1(PR), 185x1(F), 185x1(F)

The first fail at 185 I almost had it…I was a little wobbly and ended up taking a step ( maybe 2) back and the weights hit the garage door opener so I bailed not wanting to break anything.  I have just enough room to do O-lifts in the garage if my technique/form is ok.  The second fail I think I was just overthinking it.  I tried to start in closer to the squat rack, and after the dip and drive the weight went forward too much instead of straight up… Bailed on that one too… Probably being greedy,  but I felt like I had the 185… The 175 is a PR though…

$O: 60 GHD sit-ups

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 21 September 2013 01:38 PM   [ Ignore ]   [ # 25 ]
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Multi set chipper

Scaled pup

10 hanging AB curls
10 KB 15#
10 psp
3 BRC
10 step ups
10 bxt
75 ft walking lunge
5:00-9:10-13:33

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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: 21 September 2013 02:55 PM   [ Ignore ]   [ # 26 ]
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OPG57 - 21 September 2013 10:46 AM
jennmedic - 21 September 2013 09:44 AM

Warm Up

Talked into a heavy chest day by a fellow firefighter

Standard Bench
235 5x5

Wide grip flat bench
205x10
185x12
175x14
165x15
155x20
145x20
135x25
115x20

Incline DB press
65x15
55x15
45x20
40x20
35x25

Chest flys cable machine
60 lbs 10x3

Decline bench (holy crap been awhile for this one)
185 3x10

Dips 4x10

Five rounds of:
200 single unders
Clean & jerk, 1 rep (155)
Max reps Muscle-up

12:34 4 MU per round

Pouring down rain so no way to run. 155 was a good weight especially after Holleyman. MU were tough chest was fried.

Cash Out
Watch college football for the rest of shift. I Hope!

  Some ones going to feel there Pectorals for a few days.I hate those dares LOL Have a good weekend Jennmedic

Yes I dread tomorrow. You have a great weekend too.

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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: 21 September 2013 03:26 PM   [ Ignore ]   [ # 27 ]
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10km Race - Boots and bergen 16kg

On Road flat. 1hr 15min 27s @ ave HR 159bpm

(max 177 but I don’t remember that) shuttled between mid/high 160’s on run and low/mid 150’s on power walk sections.

Cool down stretch + 2 sets 15 RKBS 20kg + 15 push ups + 15 Air Squats

Nasal breathing all the way (alt foot exhalation)- very happy with that!

Issue was power endurance. Need to work 10kg ruck sack runs + long runs + longer Tabs + some speed work over next 8 weeks.

That said I did well today and ALL IS ON TRACK! grin

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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: 21 September 2013 03:30 PM   [ Ignore ]   [ # 28 ]
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frosty996 - 21 September 2013 11:29 AM

Just a quickie on a busy day:

Shoulder Press
75x10,75x10,75x10

first time going overhead since I hurt my back.  Felt fine.

Glad things are feeling better Frosty. wink

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 21 September 2013 03:51 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 21 September 2013 03:30 PM
frosty996 - 21 September 2013 11:29 AM

Just a quickie on a busy day:

Shoulder Press
75x10,75x10,75x10

first time going overhead since I hurt my back.  Felt fine.

Glad things are feeling better Frosty. wink

Back still feels bruised in the middle, but at least it’s not spasming anymore.

Getting it worked over on Monday!

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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: 21 September 2013 04:36 PM   [ Ignore ]   [ # 30 ]
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SATURDAY 130921

Run 1.5 mi 11:50 min

X-Fit - All Big Dawgs - Post time, load, and reps for each
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep [sub’d Hang Clean, 1 rep]
Max reps Muscle-up [sub’d max pullup and max dip]
Rest as needed between efforts.

Round 1: 24 sec, 95 lb, 11 rep, 10 rep
Round 2: 22, 95, 8, 7
Round 3: 22, 95(F), 6, 3
Round 4: 22, 85, 6, 6
Round 5: 21, 85, 6, 6

* Heading into third night shift, so tired *

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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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