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Monday, September 30th, 2013 - 400m, Burpees
Posted: 30 September 2013 01:51 PM   [ Ignore ]   [ # 31 ]
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For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

Got through 21,18, 15, then 12 and for some reason just started vomiting profusely. I think I have some sort of stomach bug hmmm. But at least I got somewhat of a workout in before that hit :D Hope I start feeling better tomorrow. Hope everyone is having a good workout day

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 30 September 2013 02:31 PM   [ Ignore ]   [ # 32 ]
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OPG57 - 30 September 2013 01:05 PM
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.

thanks OPG57; it was a slight tweak so I am hoping I can do work tomorrow. Sitting in the car or at a desk aggravates it though, which is not good!

Great vid of the bench press today! 2 second pause at bottom helped a lot? I’m thinking I should try it…..

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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 02:32 PM   [ Ignore ]   [ # 33 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE)

WOD - 130921**
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up (subbed max reps assisted pull-ups (green band) and max reps dips)

Post loads, and times

Round 1: 17.9 sec/135#/10/10/ 2:04*
Round 2: 17.8/145/10/12/ 1:56
Round 3: 17.8/145/10/10/ 2:02*
Round 4: 17.2/150/10/9/ 1:57
Round 5: 17.1/155/9/6/ 1:54

*forgot to stop clock right away… Lost a few seconds.  The times around 1:57 are most accurate.

Addressing the C&J after a 100m sprint is a much different experience from addressing it rested.  All cleans were power cleans.
$O: 100 DUs

** switched scheduled WOD (130922) with this WOD (130921) for logistical reasons… Did 130922 - “Fight Gone Bad!” yesterday.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 30 September 2013 02:36 PM   [ Ignore ]   [ # 34 ]
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Murph99 - 30 September 2013 02:31 PM
OPG57 - 30 September 2013 01:05 PM
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.

thanks OPG57; it was a slight tweak so I am hoping I can do work tomorrow. Sitting in the car or at a desk aggravates it though, which is not good!

Great vid of the bench press today! 2 second pause at bottom helped a lot? I’m thinking I should try it…..

It worked on quite a few folks I trained. when my wife started powerlifting she could only manage 60 lbs. 5 years later she was handling 185 raw. That was totally Drug free.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 September 2013 03:14 PM   [ Ignore ]   [ # 35 ]
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Warm-up, mobiilty

Squat: Warm up to 1X3 100 lbs

Run 1 mile.

I have almost always run on a treadmill due to the kids at home but today I was free to go run outside. Big difference. A couple of decent sized hills ascending and descending with a short, steep 50 yrds at the end. This was much more fun than a treadmill. Allergies have been really bothering me lately and I had to take a pause once to clear out the pipes. Started the stop watch late but it was around 12 min.

*Edit* Looked at the course on the map and was more like 1.3 miles.

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“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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Posted: 30 September 2013 03:53 PM   [ Ignore ]   [ # 36 ]
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20130930 Mon


Puppies plus
For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
65 pound Barbell thruster
Pull-ups (blue band assisted as sub)
Hanging leg raises
13:46

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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: 30 September 2013 05:09 PM   [ Ignore ]   [ # 37 ]
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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

19.52

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M/45/6’3/230 205
CF start 9/2011

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Posted: 30 September 2013 05:27 PM   [ Ignore ]   [ # 38 ]
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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

22:23

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Posted: 30 September 2013 05:30 PM   [ Ignore ]   [ # 39 ]
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Skill
Squat snatch 10x1 50kg (65%1RM)

WOD
Pack
4 rounds for time of:
Run 400 meters Row 500m
25 Burpees - strict push-up - jump and touch 1 foot above reach
19:49

No mwod

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M 29 178cm 80kg

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Posted: 30 September 2013 06:17 PM   [ Ignore ]   [ # 40 ]
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High Box Squat
2 x 305 x 5

5-second eccentric phase squats
225 x 8

Every 90 seconds for 8 rounds complete
7 Thrusters, 105
7 Pull ups

pm
Tabata row
941 M

5-second eccentric phase press
3 x 105 x 5

100 GHD sit ups
75 Back ext

Max pull ups on angles
24

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 30 September 2013 06:28 PM   [ Ignore ]   [ # 41 ]
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Swim practice + Run with accellerations

Swim w/up - 200 FS

Drills focus 10 X 25m with 10-15s rest b/t lengths

3 X 200m FS with 30-40s break b/t sets at about 18-19 strokes 3.50-3.55 pace comfortable

200m C/Df (2 x 1 length of BS, FS, Back S, FS)

Total swim 1250m

- Break 10min -

Run w/up 5min walk

10min @ 130bpm then - 6 x 5sec accellerations 80-90% with 1min or so easy jog followed by 10min @ 130bpm then 5min walk C/D

Total run> 30min

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 30 September 2013 06:33 PM   [ Ignore ]   [ # 42 ]
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@No Coast

Warm-up
5:00 Front Rack and Grip Mobility
1,000m Row
Group Stretch

CrossFit Total
Squat: 45x10, 95x8, 135x6, 185x3, 225x3, 275x2, 315x1, 345x1, 365-385-395(f)

Shoulder Press:  45x10, 65x5, 95x5, 135x2, 165-190-X

Deadlift: 135x8, 225x6, 315x3, 365-455-465(f)

Total = 1,030

Weighted PU: BWx5x2, 35x1, 53-70-88

5x (NFT)
0:20 Hollow Hold
10 GHD Sit-up

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 30 September 2013 07:14 PM   [ Ignore ]   [ # 43 ]
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Deadlift 3-3-3-3-3 reps

315-335-355-375-345

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 30 September 2013 08:01 PM   [ Ignore ]   [ # 44 ]
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Smokey - 30 September 2013 07:14 PM

Deadlift 3-3-3-3-3 reps

315-335-355-375-345

Nice set Smokey. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 September 2013 08:30 PM   [ Ignore ]   [ # 45 ]
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130930

Pack
Four rounds for time of:
Run 400m
25 Burpees

Time: 22:13

I didn’t use any equipment, so I opted to do this one at the beach, barefoot. Keeping it fun.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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