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Friday, October 4th, 2013 - Gymnastics
Posted: 04 October 2013 01:09 PM   [ Ignore ]   [ # 31 ]
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No access to rings, and it was beautiful this morning.

4 mile trail run.  37:43

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

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Posted: 04 October 2013 01:41 PM   [ Ignore ]   [ # 32 ]
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“DT”
Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps

Warm up and mobility
Strength: Press - Warm up to 1X3 105 pounds

WOD
“DT”
First two rounds at 95 pounds, last 3 at 65 pounds

11:41

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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: 04 October 2013 01:54 PM   [ Ignore ]   [ # 33 ]
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TUESDAY 131001

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

115-125-135-145-155-165-175-185-195-205

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

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Posted: 04 October 2013 04:17 PM   [ Ignore ]   [ # 34 ]
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Friday 131004

WU 3 rounds not for time of:
20 air squats
12 push ups
12 sit ups unanchored
10 pull ups strict
10 DB lateral raises 12# DB’s
12 back extensions

Burgener WU

Hang power clean WU 45#10 reps 65# 5 reps

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scaled to 95# for all lifts.

“DT” R.I.P.

15:35

Steps 30 minutes.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 04 October 2013 04:32 PM   [ Ignore ]   [ # 35 ]
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jchcrawk - 04 October 2013 01:54 PM

TUESDAY 131001

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

115-125-135-145-155-165-175-185-195-205

Great Numbers @ 165! Congrats

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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: 04 October 2013 04:39 PM   [ Ignore ]   [ # 36 ]
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No access to rings, so I did my own thing today.

B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
3 rounds for time of:
10 neutral grip pullups
10 bench dips
10 hanging knee raises
10 Sots press, 25 lbs

Time: 7:06

followed by max plank hold

Time: 1:04

C/O:
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 04 October 2013 06:23 PM   [ Ignore ]   [ # 37 ]
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Five rounds for time of:
95 poundDeadlift,12 reps
95 pound hang power clean,9 reps
95 pound push jerk, 6 reps

7:52

Haven’t had any time for crossfit in almost 2 weeks with moving to a new home!

Back squat
45 x 10
2 x 95 x 10
3 x 135 X 10

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 04 October 2013 07:20 PM   [ Ignore ]   [ # 38 ]
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Shoulder Press, OHS

Before: s/m

Shoulder Press
45x5, 95x3, 115x2
Singles: 125, 135, 140, 145 (tied PR), 150F Not today

OHS Singles
115-135-145-155F (PR is 175)

After: 20 pushups, 12 kipping pullups, shoulder PT

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

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Posted: 04 October 2013 08:33 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 04 October 2013 04:32 PM
jchcrawk - 04 October 2013 01:54 PM

TUESDAY 131001

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

115-125-135-145-155-165-175-185-195-205

Great Numbers @ 165! Congrats

Thanks a lot.  I’ve come a long way since starting Crossfit.

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

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Posted: 04 October 2013 08:44 PM   [ Ignore ]   [ # 40 ]
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Friday

Buy In:
1:00 each stretch
Bottom of the squat

Hamstring on box stretch

Downward dog

Run 200m

Pigeon stretch

POSE
drills
3x20m ball of foot hops
@94 cadence 3x20 each leg wall drill facing out
@94 cadence 3x10 each leg forward lunge
cadence work
4x90seconds at 100bpm
1x6 minutes @ 94 bpm

Continue with 1:00 each


Roll on lacrosse ball on traps and scaps

Banded shoulder stretching

Good mornings

wod:

10 minute amrap:
30 double unders
15 kb swings @ 35#/16kg

Margaret 5 rds +27 DU’s all about the DU’s I think I did 3 sets of varying lengths on every round

Darla did
10 AMRAP
24 DU attempts - these are getting better, she’s getting DU’s more frequently
12 KBS @12kg

Darla 5 rds

Cash Out:
45 toes to bar for time - Margaret 5:35   ( 6/6/6/4/4/3/3/3/2/2/2/2/2)
Darla 36 Toes to Bar attempts 6:10

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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: 05 October 2013 02:55 AM   [ Ignore ]   [ # 41 ]
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Did gymnastics yesterday…

“DT”
The Porch:
Three rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

11:07
*with rack

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M 29 178cm 80kg

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