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Monday, September 30th, 2013 - 400m, Burpees
Posted: 30 September 2013 08:33 PM   [ Ignore ]   [ # 46 ]
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OPG57 - 30 September 2013 10:38 AM
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

That is one nice sled! My approache was a wheelbarrow whitout wheels. Man, I wish I had some of ur building-skill!
/Patrik

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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: 01 October 2013 01:43 AM   [ Ignore ]   [ # 47 ]
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SUNDAY 130929

Warmup: 3 rounds with 10 reps each of SDHP, Standing Press, Muscle Snatch, Overhead Squat, Good Mornings and Dips

WOD: For time, 12-9-6-3 rep rounds of:
Walking Lunges
35lb Thrusters
Pull-ups
Knees to Elbows

Time: 8:49.92

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M/28/5’11”/158

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Posted: 01 October 2013 02:11 AM   [ Ignore ]   [ # 48 ]
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Monday 130930

11 Mile Hike

4000 foot elevation gain.

Beautiful fall day in the North East.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 01 October 2013 04:00 AM   [ Ignore ]   [ # 49 ]
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130930 2RM Pause Clean & Jerk

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)

BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
155#

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#

Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43

Cool down
Walk

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 01 October 2013 04:49 AM   [ Ignore ]   [ # 50 ]
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A blast from the past, the 5th WOD posted on this forum, back when it was just used by Brand X members.

SUNDAY 130929

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

25:55

And you can put this one back and leave it in the past as far as I’m concerned.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 01 October 2013 02:33 PM   [ Ignore ]   [ # 51 ]
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6 rounds for time of
Run 200 meters
15 Burpees

Subbed running 200 meters: 1 minute on the eliptical

16:19.7

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F55/5’7”/140Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 01 October 2013 05:13 PM   [ Ignore ]   [ # 52 ]
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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

15:06

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M/34/5’ 10”/182#

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