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Saturday, October 5th, 2013 - Dragon - RIP
Posted: 05 October 2013 04:56 PM   [ Ignore ]   [ # 16 ]
Big Dawg
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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/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: 05 October 2013 05:23 PM   [ Ignore ]   [ # 17 ]
Big Dawg
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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/39/76”/240# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For the first time he perceived that if you want to keep a secret, you must also hide it from yourself. -George Orwell, 1984

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Posted: 05 October 2013 05:50 PM   [ Ignore ]   [ # 18 ]
Big Dawg
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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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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/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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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/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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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/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 05 October 2013 06:09 PM   [ Ignore ]   [ # 22 ]
Boxer
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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 ]
Top Dawg
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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 ]
Big Dawg
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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/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: 06 October 2013 12:31 PM   [ Ignore ]   [ # 26 ]
Top Dawg
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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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