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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 ]
Big Dawg
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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/40/5’7”/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/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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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”/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: 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/42/5’10”/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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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 30 September 2013 02:59 AM   [ Ignore ]   [ # 27 ]
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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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M 29 178cm 80kg

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Posted: 30 September 2013 05:32 AM   [ Ignore ]   [ # 28 ]
Big Dawg
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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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