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Wednesday, October 2nd, 2013 - Rest Day
Posted: 02 October 2013 08:54 AM   [ Ignore ]   [ # 16 ]
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131002 High Bar Back Squat

Warm up:
5mi skate
Hip mob
2x10 hip extension

Strength
HBBS: 1X10@60%(145#), 1X8@70%(170#), 1X8@75%(180#), 1X8@80% (190#)- rest 2 minutes

Metcon
3 rounds:
6 Front Squats @ 70%(150#)
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
Time: 8:10

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: 02 October 2013 09:18 AM   [ Ignore ]   [ # 17 ]
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Row, snatch

Warmup
Running variations
Mobility drills
Burgener warm-up

WOD
3 RFT
470 m row (trying to keep 2:00 pace)
21 hang power snatch, 20 kg (14+21 reps 7 kg)

Time: 12:54

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 02 October 2013 11:44 AM   [ Ignore ]   [ # 18 ]
Big Dawg
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1/2 mile run, SB Game

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You are not a beautiful or unique snowflake.

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Posted: 02 October 2013 11:51 AM   [ Ignore ]   [ # 19 ]
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Deadlift up to 5x370 then 15x320

12 min amrap
12 hang power snatch, 65
10 push ups

10 rounds + 5 push ups

Hps all unbroken, push ups all 5/5. Happy with effort on the bar and lack of bar staring but a little time wasted staring at the floor during push ups.  This is a mod of one of my favourite metcons, a 20 min of power snatch and push ups.  Went from the hang in consideration of work already done and my sleeping boys.

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 02 October 2013 01:29 PM   [ Ignore ]   [ # 20 ]
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Active rest day, just warm up, mobilty and deadlifts

135X10, 185x5, 225X3   working - 240X3

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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: 02 October 2013 01:30 PM   [ Ignore ]   [ # 21 ]
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Rest Day, that’s three out of the last four and can probably tack on tomorrow as well. Very sick today, felt it coming on yesterday and didn’t do myself any favors slogging through a tough workout but that’s what we do.

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

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Posted: 02 October 2013 01:44 PM   [ Ignore ]   [ # 22 ]
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Supposed to be a rest day… I was cleaning up in my garage gym and ended up doing about 20 hang power snatches with 65#, then another 10 power snatches from the ground.  Just focusing on technique… Watching my footwork and focusing on “feeling the steel.”

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 02 October 2013 01:59 PM   [ Ignore ]   [ # 23 ]
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Lunge/pullups/TGU’s

For time: 18-15-12-6 rep of:
Walking lunge steps
Pull-ups
Turkish get-ups

20:00 - I probably missed counted somewhere, I was distracted for the last 10 minutes of this one.

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 02 October 2013 02:02 PM   [ Ignore ]   [ # 24 ]
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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 45lb dumbbell

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

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Posted: 02 October 2013 03:06 PM   [ Ignore ]   [ # 25 ]
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Back in business after 3 weeks long hiatus a.k.a. vacation with occasional travel WODs.

WU
500m row, DROMs, KB

THURSDAY 130926

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe

Post rounds completed to comments.

Pack
Complete as many rounds as possible in 20 minutes of:
5 Wall walk ups
15 foot Rope climb, 1 ascent 5 reps on a lat pulldown machine @125.5 pounds
10 One-legged squats

Results
9 rounds + 3 wall walk ups

$O
2x25 bosu sit ups 5kg med ball

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M/47/5’10”/160

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Posted: 02 October 2013 04:40 PM   [ Ignore ]   [ # 26 ]
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Tuesday 131001

Rest day.  Didn’t want it to be a rest day but had to take care of some business.

Wednesday 131002

CFWU/Burgener WU

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster scaled to 75#
Pull-ups
Knees to elbows

30:55

Double under practice.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 02 October 2013 04:54 PM   [ Ignore ]   [ # 27 ]
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MONDAY 130930
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

18:05

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 02 October 2013 05:26 PM   [ Ignore ]   [ # 28 ]
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Buy in 1:00 each side
lax on bottom of foot
lax on hammy on box
lax on glutes
foam roll quads
foam roll IT band
1:00 down dog

POSE drills
3x20m ball of foot hops
wall drill facing out 3x20 each leg at 94 bpm
foreward lunge drill 3x10 each leg at 94 bpm

Cadence work
4x:90sec @100bpm /:30 sec rest
1x6minutes @94bpm

WOD:
scaled/modified mainsite WOD with a 20 minute cut off

was 6rds
400m run
25 burpees

DID
10 rds
200m run
12 burpees to a 6"target
with a 20 minute cut off
made 6 rds at 20:06

I wanted to be able to stay in POSE so kept myself to 200m @ 91 bpm
the 20 minute cutoff happen after round four when I figured how long it was going to take me to do the whole thing.

2:00 couch stretch
out the door to get son from school.

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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: 02 October 2013 05:53 PM   [ Ignore ]   [ # 29 ]
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Trial Test Day 1

5.30am start.

Coopers test - Grass 400m track. 10min w/up. Run completed with nasal breathing and alternate foot exhalation.

2.615km - ave pace 7.23 min mile

12min cool down

-Break (travel to swimming pool) -

Swim test

50m sub 1min > 47 secs without going all out - fast pace not hard pace.

Rest 30s then

2 X 25m sculling on side (replicating 25m tow)

Rest 60s then

400m FS > 9.19min.secs @ about 110bpm very comfortable pace.

- Break 40min or so (to travel home, eat breakfast and travel to pack march start point) -

12km pack march with 18kg + water
(used home made sports gel - worked out OK)

1hr 48min (27.08/26.04/26.59/27.47) ave 145bpm max 163

Complete 10min walking then 2min shuffle on every tenth minute (8min walk 2min shuffle)

Nasal breathing, alternate leg exhalation throughout.

Massage about 90min after pack march… wow. Thank god for massages!

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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: 02 October 2013 09:28 PM   [ Ignore ]   [ # 30 ]
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Front Squat 1-1-1-1-1-1-1-1-1-1 reps

95-145-165-185-205-205-205-195-195-195

Worked a lot on front rack position today.

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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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