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Monday, September 30th, 2013 - 400m, Burpees
Posted: 29 September 2013 04:21 PM   [ Ignore ]
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MONDAY 130930

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

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Compare to 100731.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 29 September 2013 07:49 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
as Rx’d

Pack:
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

-or-

6 rounds for time of
Run 200 meters
15 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

Puppies:
4 rounds for time of
Run 200 meters
10 Burpees

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Posted: 29 September 2013 09:38 PM   [ Ignore ]   [ # 2 ]
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Checking in.

Serious DOMS today from “Stephen” done Saturday 28 September. Nice feeling though.
R and R today.

Enjoy your day!

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 29 September 2013 11:31 PM   [ Ignore ]   [ # 3 ]
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4 Week Mass Building Programme
Cycle 2 Week 3

5 X 20 HBBS
40kg

100 Banded Hamstring Curl

100 Calf Raises
60kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 30 September 2013 03:27 AM   [ Ignore ]   [ # 4 ]
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Flex

2 min bottom of squat
1 min hurdle each leg.
10 PVC pass through
1 min inverted arm stretch
1 min PVC Scott’s stretch

Strength
Snatch balance
45x 10
55 x 5
65 x 2
75 x 1
85 x 3

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

This was a grinder for me.  43 min

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 30 September 2013 03:59 AM   [ Ignore ]   [ # 5 ]
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Not been posting in a while, various reasons but im Back.

WOD 21-15-9 AM workout.

Handstand push-ups
Pull-ups

Now done that in 5.30…I checked my records and the last 2 times I done that wod was back in may, and my times were 6.55 and 7.40.  So massive improvement there and that’s on an AM workout too.

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 30 September 2013 04:41 AM   [ Ignore ]   [ # 6 ]
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Just had 4 days off with nothing but a slow 30 min run on the beach on day 3

Warm up: 1000m row, 10 mins hip/leg mobilisation and stretching

Strength:
Squat kg: 10x20, 5x40, 5x60, 5x80, 5x90, 5x95, 5x101.5

Metcon <15: Fran
21-15-9 of:
Thrusters 45kg,
Pull ups
Time: 6:25

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M/47/80kg

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Posted: 30 September 2013 04:52 AM   [ Ignore ]   [ # 7 ]
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LBBS 10x45, 10x110, 10x175, 5x240, 3x5x280 w 3 min rest

Press up to 4fx170 then 14/3/3 w 1 min between efforts

Going to have mother go at 5x170 next week then use my new 1/2kg plates to make smaller jumps going forward.  Looks like I should get 15 on 135 next week and move up to 140 the following week.

Running out of time before I needed to pick Harry up from daycare so something short and sharp

15-12-9
Push jerk, 135
Pull ups

4:30 - probably not the best choice after the press wod but still worked ok.  Unfortunately a poor pull up day cost me some intensity.  Have recently been using a small step so I can reach the bar and set my grip which has been yielding decent results.  Went without today so needed to jump a little which was different.  Need to practice this set up.

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CFSB Dummie’s Playground

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Posted: 30 September 2013 04:57 AM   [ Ignore ]   [ # 8 ]
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SWOD: Back Squat 285lbs
115lbs x 10, 135lbs x 6, 225lbs x 5, 275lbs x 5, 285lbs x 5

Press 145lbs
65lbs x 10, 95lbs x 8, 115lbs x 5, 135lbs x 5, 145lbs x 3, 145lbs x 3
Hi Rep - 95lbs x 12

AMRAP 12 minutes
5 wall walk ups
1 rope climb - sub 5 towel pullups
10 one-legged squats

3 rounds; unfortunately tweaked lower back doing one-legged squats and had to call it. mobility slightly affected; hopefully i can be back tomorrow.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 30 September 2013 05:05 AM   [ Ignore ]   [ # 9 ]
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Strength:
Bench Press
15-10-7-3-3-15
135-155-175-195-195-135

WOD:
800m Run
50 Pull-Ups
800m Run
40 Thrusters, 75lb (Rx=95)
800m Run
30 HSPU (15 HSPU & 15-75lb strict press)
Time - 29:55

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 30 September 2013 05:21 AM   [ Ignore ]   [ # 10 ]
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Squat clean 1-1-1-1-1-1-1 reps

Warm up: 95#x3, 115#x3

135#x1, 155#x1, 165#x1, 175#x1, 185#x1(standing PR), 195# - fail x2, 190#-fail.

Work on form: 135#x3, 135#x3.

Sucked that I didn’t get a new PR, but I tied my standing PR with what seemed like ease. Really good news is I am FINALLY getting under the bar, so good things should be in the future.

$ out with 20 minutes on the rower.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 30 September 2013 05:56 AM   [ Ignore ]   [ # 11 ]
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Pack:
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

24’ 33”

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M/44/6´/185
CF since 08/01/2013

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Posted: 30 September 2013 06:31 AM   [ Ignore ]   [ # 12 ]
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I am going to double post today because I didn’t post on the weekend.

I completed the Tough Mudder on Saturday.  I didn’t change up my routine at all except adding a couple of extra 5k runs over the last two months and had no problems.  I was able to run pretty much the entire 18k course and completed all 25 of the obstacles.

Thanks Crossfit.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 30 September 2013 06:49 AM   [ Ignore ]   [ # 13 ]
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Rest Day 2.0

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

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Posted: 30 September 2013 07:06 AM   [ Ignore ]   [ # 14 ]
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Buy in
3 rounds, 10 reps: back extensions, sit ups, dips, knees to elbows
3 rounds, 10 reps: ball push ups, pull ups, side crunches
3 rounds, 3 reps Burgener Warmup at 55lbs, 10 reps squats with 40lb dumbbell

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———-
M/44/5’8”/147
CF DOB 12/31/2010
#lookup

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Posted: 30 September 2013 08:16 AM   [ Ignore ]   [ # 15 ]
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Burpees, DU

Before: s/m

Snatch
Focused on technique. 2 rds of Burgener WU, then some reps at 75 and 95, with some video analysis mixed in.

10:00 EMOM
10 burpees
ME double unders
109 DU

After: 20 pushups

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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