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Monday, September 30th, 2013 - 400m, Burpees
Posted: 30 September 2013 08:24 AM   [ Ignore ]   [ # 16 ]
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Morning all.  30 minutes Elliptical 12.3 mph pace. 6.2 miles 30 minutes   3 minute cool down 6.5 miles total 33:00 minutes had to change for bench because I was saturated. to cold outside to move Elliptical out doors. Great warm up felt eager to start week 1 of 12 week Power cycle.  Heavy bench 44 x 20,  88 x 10, 132 x 10 paused, 176 x 5 paused. 220 x 10 paused, 231 x 10 paused, 242 x 10 paused. Paused means held lightly off the chest for a 2 count. pressing out the weight with as much explosive force as you can muster. Training this way has allowed me to achieve a Drug Free 380 lbs. raw bench in competition. I guess it works wink  http://vimeo.com/74489264  .  My 1st video is of how I warm up. This is for the folks who have expressed an interest in increasing there Bench with traditional methods as I did.  http://vimeo.com/75787868 . The next video is of final set video of 242 x 10 paused with form instructions. http://vimeo.com/75778398                                                                                                                                                                                                                                          I got a wild hair so I gave myself a challenge . I loaded my sled with 55 lbs. for a total weight of 77 lbs . I then drug it non stop for 1 mile = 3 laps on my 5 acres   time   18:24. I need another shower LOL  My legs still feel Great though ! grinI like this kind of endurance training. I think it burns some serious calories and strengthens the hamstrings and glutes which in turn probably helps my Squat.

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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: 30 September 2013 08:44 AM   [ Ignore ]   [ # 17 ]
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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

22:08

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 30 September 2013 09:05 AM   [ Ignore ]   [ # 18 ]
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klrace - 30 September 2013 08:44 AM

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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

22:08

Good job 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: 30 September 2013 09:51 AM   [ Ignore ]   [ # 19 ]
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W/U

CFWU subbing in rows for pullups

SUNDAY 130929
Puppies
For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
65 pound Barbell thruster
Pull-ups
Sit ups

24:08

$O

Handstand work

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“Be yourself, everybody else is already taken.”

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Posted: 30 September 2013 10:28 AM   [ Ignore ]   [ # 20 ]
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OPG57 - 30 September 2013 08:24 AM

Morning all.  30 minutes Elliptical 12.3 mph pace. 6.2 miles 30 minutes   3 minute cool down 6.5 miles total 33:00 minutes had to change for bench because I was saturated. to cold outside to move Elliptical out doors. Great warm up felt eager to start week 1 of 12 week Power cycle.  Heavy bench 44 x 20,  88 x 10, 132 x 10 paused, 176 x 5 paused. 220 x 10 paused, 231 x 10 paused, 242 x 10 paused. Paused means held lightly off the chest for a 2 count. pressing out the weight with as much explosive force as you can muster. Training this way has allowed me to achieve a Drug Free 380 lbs. raw bench in competition. I guess it works wink  http://vimeo.com/74489264  .  My 1st video is of how I warm up. This is for the folks who have expressed an interest in increasing there Bench with traditional methods as I did.  http://vimeo.com/75787868 . The next video is of final set video of 242 x 10 paused with form instructions. http://vimeo.com/75778398                                            I got a wild hair so I gave myself a challenge . I loaded my sled with 55 lbs total weight 77 lbs . I then drug it non stop for 1 mile   3 laps on my 5 acres   time   18:24. I need another shower LOL  My legs still feel Great ! grin

That’s some heavy weight!

Concerning the sled, I need to get one of those. I have an old tire that I may use until I can get a proper sled, but need to rig up some sort of harness.

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 30 September 2013 10:38 AM   [ Ignore ]   [ # 21 ]
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klrace - 30 September 2013 10:28 AM
OPG57 - 30 September 2013 08:24 AM

Morning all.  30 minutes Elliptical 12.3 mph pace. 6.2 miles 30 minutes   3 minute cool down 6.5 miles total 33:00 minutes had to change for bench because I was saturated. to cold outside to move Elliptical out doors. Great warm up felt eager to start week 1 of 12 week Power cycle.  Heavy bench 44 x 20,  88 x 10, 132 x 10 paused, 176 x 5 paused. 220 x 10 paused, 231 x 10 paused, 242 x 10 paused. Paused means held lightly off the chest for a 2 count. pressing out the weight with as much explosive force as you can muster. Training this way has allowed me to achieve a Drug Free 380 lbs. raw bench in competition. I guess it works wink  http://vimeo.com/74489264  .  My 1st video is of how I warm up. This is for the folks who have expressed an interest in increasing there Bench with traditional methods as I did.  http://vimeo.com/75787868 . The next video is of final set video of 242 x 10 paused with form instructions. http://vimeo.com/75778398                                            I got a wild hair so I gave myself a challenge . I loaded my sled with 55 lbs total weight 77 lbs . I then drug it non stop for 1 mile   3 laps on my 5 acres   time   18:24. I need another shower LOL  My legs still feel Great ! grin

That’s some heavy weight!

Concerning the sled, I need to get one of those. I have an old tire that I may use until I can get a proper sled, but need to rig up some sort of harness.

It felt good today starting a power cycle. My goal is a 341 lbs Bench or more at end of the cycle. I actually built my sled. I have a tube bender and Welder. The tire will work just fine, just put a board on top to secure weights. I just ordered a harness myself on Amazon. It was rated for 750 lbs. I think it was $29 plus shipping, I used a 2” rachet style tie down strap for my harness today.  You’re numbers are looking good krlace. Keep it up. OPG57   I updated avatar picture to show sled I built

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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: 30 September 2013 11:24 AM   [ Ignore ]   [ # 22 ]
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warm up
4x 10R/10L calf raises & 10 banded push-ups (grn)
kb swings & agility drills
MOBs

Lift
FS
[10@45;5@95 warm up]
Attempt 8-10reps @120 with slow eccentric phase; got 10/10/10 (2min rest b/w)

WOD (MODIFIED from BrandX 9/30/13)
4x 40sec ON/20sec OFF C2 row=880m
then, immediately
2min max thrusters, 95#=19

Normal TABATA C2 range=877…1024.  Interesting, expected more - tired legs?

$-out
5x 10 pull-ups & 20 double-unders

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 30 September 2013 11:48 AM   [ Ignore ]   [ # 23 ]
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Run/Walk a hilly 2.7 miles

26 minutes total.

Ran 12 minutes, then alternate ~4 minutes walk, ~4 minutes run, ~2 minutes walk, 4 minutes run.

Did this route in the opposite direction than I usually do - it’s amazing what a difference that makes.

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F/32/5’5”/128lbs

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Posted: 30 September 2013 12:03 PM   [ Ignore ]   [ # 24 ]
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Strength: Deadlift
265x3

185x12-9-6

WOD: FRIDAY 130927

Run 5K

24:22

Compare to 130801.

25:04

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

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Posted: 30 September 2013 12:58 PM   [ Ignore ]   [ # 25 ]
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130929

Pack:

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

Post time to comments.

Time: 26:09

This was one of those workouts that scared me thinking about it.  Thrusters are a goat for me, and I knew the combo of pull-ups and K2Es was going to fry my grip, which it did.  Due to the amount of breakage to allow grip recovery it was not the metobolic nightmare I anticipated, though even with the breaks it was exhausting.  Took way longer than I guestimated.

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Posted: 30 September 2013 01:05 PM   [ Ignore ]   [ # 26 ]
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Murph99 - 30 September 2013 04:57 AM

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.

Good Squats today Murph. hope that back feels better.

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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: 30 September 2013 01:19 PM   [ Ignore ]   [ # 27 ]
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5:30 Am rowing
pick drill warm-up
5:00 steady state
2x15:00 sets
8:00 cool down to dock

12:30
POSE drills
@94 cadence 3x20 each leg wall facing in drill
@94 cadence 3x20 each leg wall facing out drill
@94 cadence 3x10 each leg foreward lunge drill

4:00 continuous jump rope

2x cadence drills
4x 1:00 @ 96
1x4 @ 91

Should be weight lifting tonight but life interfers

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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: 30 September 2013 01:26 PM   [ Ignore ]   [ # 28 ]
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Army Fitness Testing #2 - Two new PR’s!!  smile

2-mile run:  32:19 - I knocked off 1:08 from my previous testing time of 33:27 on 8/30/13.  I’m still not at 24:00, but I’m getting closer!!  smile

2-minutes of push-ups:  5 (Army count), 10 (regular count) - An increase of 1 (Army count) and 2 (regular count).  Closer to my goal of 10 (Army count), 20 (regular count).

2-minutes of sit-ups:  22 (Army count), 44 (regular count) - No increase here.  My goal is 30 (Army count), 60 (regular count).

I’m impressed considering I haven’t been working out consistently this past month.  Not too bad!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 30 September 2013 01:29 PM   [ Ignore ]   [ # 29 ]
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The “OG” Volkswagen

21, 15, 9 reps of:

Bench Press @ body weight Subbed 155#
Pull Ups
  8:34

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M / 59 6’0 205 CF BD 12/09

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Posted: 30 September 2013 01:33 PM   [ Ignore ]   [ # 30 ]
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Monday 130930 5:00 am start - cooler in garage now -  70 degrees with door open - beautiful.

WU:  3 rounds of; Samson stretch, 5 shouder dislocates, 15 OHS w/pvc pipe, 15 Ab-mat sit-ups, 15 good-mornings w/ 45# bar,  12 dips (no pull-ups - see WOD).

WOD:
Puppies
For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
15-25 pound Barbell thruster—- 45 pound barbell
Pull-ups
Knees to elbows

Time = 13:07

Getting better at high rep pull-ups, not too much slog, I should have done 18-15-12-9-6-3 but estimate that would have added another 10 minutes to the time…maybe…... well I guess I will have to wait 9 years for this WOD to come back around again and see.  Ha ha.

Good start to the day.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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