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Sunday, September 29th, 2013 - Walking lunge, Thruster, Pull-up, KTB
Posted: 30 September 2013 07:23 AM   [ Ignore ]   [ # 31 ]
Top Dawg
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UCFPlanner - 30 September 2013 07:01 AM

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

Welcome!  Good work.

Well done on scaling the WODs.  Keep posting your results.

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Posted: 30 September 2013 10:01 AM   [ Ignore ]   [ # 32 ]
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WOD modified Used bar only for thrusters.

For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
~5kg Barbell thruster
Pull-ups
Knees to elbows

Time 12:02

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AGE: 54 Height 1.67m Weight 57kg.

Talked into CrossFit by my 2 Sons. Thank you!

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Posted: 30 September 2013 10:49 AM   [ Ignore ]   [ # 33 ]
Big Dawg
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130929

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

B/I: HB 3/1x3

As Rx’d: 25:04

C/O: SB DH

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You are not a beautiful or unique snowflake.

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Posted: 30 September 2013 04:25 PM   [ Ignore ]   [ # 34 ]
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Puppies
For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
15# barbells thruster
Pull-ups
sit ups

13:15.38

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____________________________________________________________

F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 01 October 2013 03:59 AM   [ Ignore ]   [ # 35 ]
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130929 High Bar Back Squat

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

Strength 
HBBS:
1X10@60% (145#), 1X8@65% (155#), 1X6@70% (170#), 1X6@75% (180#), 1X6@80% (190#) – rest two minutes.

Metcon
For time:
50 Burpees
20 Front Squats @ 70% (150#)
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Time: 16:26

Cool down
Walk

 Signature 

M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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