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Saturday, October 5th, 2013 - Dragon - RIP
Posted: 05 October 2013 04:56 PM   [ Ignore ]   [ # 16 ]
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THURSDAY 131003

“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

12:50

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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: 05 October 2013 05:23 PM   [ Ignore ]   [ # 17 ]
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My first attempt at a modified WOD.  Up until now I have just been doing the suggested CrossFit warm-up as my daily workout, since I have not been doing much of anything for about 5 months.  I haven’t felt comfortable doing the actual WOD yet because of that.  I have to be careful with workouts that have high impact as my right knee has almost zero cartilage left; no running, etc.

Soooo, here we go, first post….

NOT FOR TIME (but as fast as I could go):

WU: 1k on Nordic Track (5/9 resistance)
      CrossFit warm up

WO: 3 sets 15 reps
      Nip ups
      20lb kettlebell thrusters
      Songham 1 (1 rep/set)
      Bo Staff Sots Press
     
      7.6 miles in 35 min bicycle road ride

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 05 October 2013 05:50 PM   [ Ignore ]   [ # 18 ]
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Rowing “Dragon”

For time:
Row 5k
4 minutes to find 4 rep max Deadlift
Row 5k
4 minutes to find 4 rep max Push jerk

21:13, 130kg, 21:08, 75kg.

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M 29 178cm 80kg

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Posted: 05 October 2013 06:01 PM   [ Ignore ]   [ # 19 ]
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jennmedic - 05 October 2013 03:44 PM

Warm Up

Strength Bench
271 x 1
241 5x3

Snatch Work
145
2x10

CJ
185
2x10

FS
225
2x10

Cash Out

2.2 mile run
19:12

Looks productive. Good job.

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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: 05 October 2013 06:03 PM   [ Ignore ]   [ # 20 ]
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Smokey - 05 October 2013 03:24 PM

Not For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows


Completed

Sounds good Smokey. Just get them done.  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: 05 October 2013 06:06 PM   [ Ignore ]   [ # 21 ]
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Murph99 - 05 October 2013 04:50 PM

Rest day for me; great workouts today all!

Hope you enjoyed some good family time Murph.

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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: 05 October 2013 06:09 PM   [ Ignore ]   [ # 22 ]
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Rest and some Mobility WOD work on some problem areas.

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

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Posted: 05 October 2013 06:45 PM   [ Ignore ]   [ # 23 ]
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Oct 5 2013

Flexibility
Front split 1 min each leg
Center split 2 min pancake split 2 min
Bottom of squat 2 min
Achilles stretch 1 min each leg

Strength
Snatch grip shrug from thighs following bar path for snatch
5 x 95
4 x 115
2 x 135
1 x 145
3 x 155 pr

WOD
“Dragon”

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

That was all kinds of suckfest.  To begin with I invited my daughter to pace me and she is a USATF jr stud in the 5000 and 10000 meters.  Goal was to crack under 22 then under 25 for successive runs.  We held the pace for the first 5 k at 21:49. Had the weights racked at 235, did one then moved up to 255 which was where I stopped then ran.  The second one sucked. Daughter left me and I came in around 35 plodding.  Had to unrack from deadlifts and only had about 20 secs to get 145 lbs in place and push out four. 

A mess all around!

Glad it’s over.

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 06 October 2013 01:26 AM   [ Ignore ]   [ # 24 ]
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Warm up:  3x (15 GHD back extensions, 15 GHD sit ups, Burgener WU)

Strength:
Press kg: 10x20, 5x40, 5x52.5
Press 14x40kg
Last 2 times at 52.5 I really struggled with the 5th rep - this time I cut the build up sets right back and it worked

Metcon <20:
15 mins AMRAP of:
250m row,
10 squat cleans 40kg
Score: 5 rounds +row +4 cleans
Planning on 7 or 8 rounds but the cleans after rowing were really hard

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M/47/80kg

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Posted: 06 October 2013 12:07 PM   [ Ignore ]   [ # 25 ]
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FRIDAY 131004

Porch
3 rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

5:40

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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: 06 October 2013 12:31 PM   [ Ignore ]   [ # 26 ]
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Active rest day
spent 3 hours working on beach restoration as the reservoir, pulling weeds, leveling out erosion then raking sand. A good time was had by all 300+ voluteers.

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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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