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Sunday, September 29th, 2013 - Walking lunge, Thruster, Pull-up, KTB
Posted: 29 September 2013 03:16 PM   [ Ignore ]   [ # 16 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips, 2 chin ups)

WOD - 130922**
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (subbed 9ft target)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
241

Compare to 130622
189

$O: with a 26# barbell, 10 Turkish get ups alternating, 10 Sotts presses
5:09

** switched scheduled WOD (130921) with this WOD (130922) for logistical reasons… Will do 130921 tomorrow.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 29 September 2013 03:48 PM   [ Ignore ]   [ # 17 ]
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For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster front squat (left shoulder is messed up)
Pull-ups (Strict due to shoulder) (9,6,3 did chin ups)
Knees to elbows

26:19 Took my time with this one.  Wasn’t really feeling it.

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M/39/5’7”/165

“Burpees don’t like you either”

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Posted: 29 September 2013 04:50 PM   [ Ignore ]   [ # 18 ]
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FRIDAY 130927

Run 5K

Post time to comments.
27:10

Compare to 130801.
27:25 included stopping the neighbors dog and carrying her half way home, guessing a 20-30 sec interruption.  I’ll take 27:25 though.

Compare to 130227.
27:33
39 degrees

Last time 32:58 in October.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 29 September 2013 05:06 PM   [ Ignore ]   [ # 19 ]
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20130929 Sun

Dead lift 3-3-3-3-3
135-155-175-195-215
Low on time and motivation, went light and worked on form.

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M/48/6’3”/225
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 29 September 2013 05:19 PM   [ Ignore ]   [ # 20 ]
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Strength: Back squat
235x3

WOD:  THURSDAY 130926

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Complete as many rounds as possible in 20 minutes of:
5 Wall walk ups
15 foot Rope climb, 1 ascent 5 Towel pull-ups
10 One-legged squats

6 rounds, 3 wall walk ups

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

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Posted: 29 September 2013 05:26 PM   [ Ignore ]   [ # 21 ]
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Drgnflygrl32 - 29 September 2013 10:51 AM

Sunday, September 29th, 2013 - Walking lunge, Thruster, Pull-up, KTB

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
65 pound Barbell thruster
Pull-ups
Knees to elbows

31:06

Back on the horse….September was a tremendously busy month….

OMG, I’m a BIG DAWG!!!!  dance

CONGRATS!!! My Crossfit goal is to Rx, for now I have found Puppy reps with pack weights is a good re-start, will gradually work back into full pack workouts.

Rest Day for me.

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

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Posted: 29 September 2013 05:31 PM   [ Ignore ]   [ # 22 ]
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Sunday 130929

Rest day.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 29 September 2013 05:48 PM   [ Ignore ]   [ # 23 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
Back Squat:
10 reps, 45 lbs
5-5-5 reps, 55-65-85 lbs
3-3-3-3-3 reps, 95-105-115-125-135 lbs

Bench Press:
10 reps, 45 lbs
5-5-5 reps, 55-65-75 lbs
3-3-3-3-3 reps, 85-95-105-115-125 lbs

C/O:
stretching

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M/35/6’0”/170 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: 29 September 2013 05:55 PM   [ Ignore ]   [ # 24 ]
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Sunday is bikram yoga day—90 minutes stretching in the heat

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 29 September 2013 06:29 PM   [ Ignore ]   [ # 25 ]
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Weightlifting in kilos Ryans programming
- 2 snatch balance+2 OHS x6 sets
15-20-25-30-35-38-40f

-Push Press 5x2 to a heavy double
35-40-45-50-52

good mornings to a moderate triple
5x3
15-25-30-35-40-45x1

WOD: scaled from mainsite
18-15-12-9-6-3
walking lunge srteps
thruster @30kg
pull-ups
KtE
28:56

Darla
16-13-10-7-4-1
walking lunge steps
thruster @24kg
pull-ups with blue and red bands
KtE attempts —which are consistantly getting better
28:23

Cash out:
25 Toes to Bar - untimed

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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: 29 September 2013 07:18 PM   [ Ignore ]   [ # 26 ]
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Sunday 130929

Run 1.5 mi 12:01 min

XFit - Puppy - For Time
15-12-9-6 and 3 rep rounds of:
  Walking lunge steps
  30 pound Barbell thruster
  Pull-ups
  Knees to elbows

Time 19:25 min

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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 30 September 2013 02:59 AM   [ Ignore ]   [ # 27 ]
Big Dawg
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missed the wod, kept putting it off and now its too late

Squat 3x117.5kg PR +2.5

Russian dips

mwod 20+ leg flexion, ER, IR, and extension

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Posted: 30 September 2013 05:32 AM   [ Ignore ]   [ # 28 ]
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For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
75 pound Barbell thruster
Pull-ups
Knees to elbows

15:40
My grip on my knees to elbows was a huge issue. I was able to plow through the rest pretty unbroken, but my knees to elbows were broken in sets of 5 or 3 starting the second round.

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M/34/5’ 10”/182#

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Posted: 30 September 2013 06:55 AM   [ Ignore ]   [ # 29 ]
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After 1 week R&R,

6.2 mile mountain trail run.  High wind, nasty cold, sideways rain, rabid porcupines, etc.  It was fantastic.  Beats the snot out of being inside.

Time:  60:20

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Posted: 30 September 2013 07:01 AM   [ Ignore ]   [ # 30 ]
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After not working out in over a decade, I started my first crossfit WOD on 9/27/2013.

WEDNESDAY 130925
Warmup:Standard Crossfit Warm-Up with 5 muscle snatches and 5 C&J added to each round and only completing 5 strict pullups per round
WODDeadlift - I felt comfortable through the lifts and added extra reps for practicing technique: 65x5,65x5,75x5,75x5,95x5

THURSDAY 130926
Warmup:Standard Crossfit Warm-Up with 5 muscle snatches and 5 C&J added to each round and only completing 5 strict pullups per round
WOD AMRAP in 12 minutes @ Puppies: subbed 5 pullups for Beginner Rope Climb & subbed Overhead squats with training bar for air squats: 5 rounds + 4 pullups

FRIDAY 130927
Warmup:Standard Crossfit Warm-Up with 5 muscle snatches and 5 C&J added to each round and only completing 5 strict pullups per round
WOD 5KM: subbed 5km for 1 mile as I haven’t ran in a number of years.  Thanks to a dog chasing me for part of the run I completed the mile in 13:30.85.
Technique 4 rounds of Muscle Snatch x5 @ 35lbs and Strict Overhead Press x15 @35lbs

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M/28/5’11”/158

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