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Wednesday, October 9th - Test 3
Posted: 09 October 2013 11:11 AM   [ Ignore ]   [ # 16 ]
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“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes(sub: 3/1 pull-ups/dips)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Tabata - 8 sets x 19 squats
MU sub(3/1) - 14 sets
Score: 19 x 14 = 266

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 09 October 2013 11:13 AM   [ Ignore ]   [ # 17 ]
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ginamf - 09 October 2013 11:09 AM

The little guy wanted to get in on the action

grin

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M/42/210#
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Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 09 October 2013 11:33 AM   [ Ignore ]   [ # 18 ]
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ginamf - 09 October 2013 11:09 AM

F/33/5’2”/125
CF newbie

WOD Test 3

Did the squats nice and slow for good form
Lowest Tabata squat # 10

Modified muscle-ups (seated/squatting) - to be honest I lost count. I think I did 26?

Assisted Test 3 score = 260

The little guy wanted to get in on the action

2013-10-09_10-22-20_187_zpse46894a0.jpg

cool pic!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 October 2013 12:47 PM   [ Ignore ]   [ # 19 ]
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@ginamf, great pic! He’ll be at the wods in no time.
@opg, keeping up the good work, I see!

As for me, still easing back into it after some serious lazy time. It’s harder than I thought it’d be.
Ran 3 miles then 3 rounds of:
15 reps of 45# barbell OH Squats
10 reps of 10# dumbbell Turkish Get Ups (5 right, then 5 left)

Turns out I’m running the NYC Marathon in less than a month, so I’m doing my best to get more miles in anywhere I can while lightening the loads a bit so I’m not always sore.
It won’t be my best marathon, but I can still probably squeak in under 4 hours. We’ll see!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 09 October 2013 12:50 PM   [ Ignore ]   [ # 20 ]
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Murph99 - 09 October 2013 02:49 AM

Scores:
Tabata squats - 20 (PR)
Muscle ups - 5
Total - 125

Happy about the tabata squat pr, but disappointed in my muscle up total.

Don’t be disappointed, Murph. You’re doing muscle ups! There’s not a lot of us who can say that (yet). smile

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 09 October 2013 12:59 PM   [ Ignore ]   [ # 21 ]
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Rest Day
Boys r on fall break. Spent time hanging out with them.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 09 October 2013 01:20 PM   [ Ignore ]   [ # 22 ]
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Glorybelle - 09 October 2013 12:47 PM

@ginamf, great pic! He’ll be at the wods in no time.
@opg, keeping up the good work, I see!

As for me, still easing back into it after some serious lazy time. It’s harder than I thought it’d be.
Ran 3 miles then 3 rounds of:
15 reps of 45# barbell OH Squats
10 reps of 10# dumbbell Turkish Get Ups (5 right, then 5 left)

Turns out I’m running the NYC Marathon in less than a month, so I’m doing my best to get more miles in anywhere I can while lightening the loads a bit so I’m not always sore.
It won’t be my best marathon, but I can still probably squeak in under 4 hours. We’ll see!

Good Luck on the NYC Marathon Glorybelle. That’s an Awesome Challenge. Sub 4 hours. That’s a great pace! Good luck and enjoy.

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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: 09 October 2013 01:26 PM   [ Ignore ]   [ # 23 ]
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jennmedic - 09 October 2013 12:59 PM

Rest Day
Boys r on fall break. Spent time hanging out with them.

Sounds like a winner .Good Job Dad 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: 09 October 2013 01:33 PM   [ Ignore ]   [ # 24 ]
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20131009 Wed

Hang power clean 3-3-3-3-3-3-3 reps

Should have looked before doing workout, remembered this as 5 sets instead of 7.

115-125-130-135-130

Form degraded at 135 (lost tight midsection a bit) so dropped down for last set.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 09 October 2013 01:54 PM   [ Ignore ]   [ # 25 ]
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Four rounds for time of:
Run 400 meters
15-20 25 Pull-ups (15-10;12-7-6;10-4-4-2-5;7-4-3-3-3-3-2)

19:15 Forgot that the scaling was 15-20!  Glad I did it under 20 min.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 09 October 2013 02:33 PM   [ Ignore ]   [ # 26 ]
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WU
5 min row - 1100m
Stretching
Rumble rolling

Pull up Improvement per GD
3 max sets (green band) 3-5 min rest
17-14-11

WOD - 131001
Front squat
1-1-1-1-1-1-1-1-1-1
45x10, 135x5
155, 165, 175, 185, 195(f), 195 (PR) , 205(f), 185, 190, 195

First fail at 195 I was trying to use a wider grip as suggested since I was getting into uncharted waters.  Perhaps it was too wide, because it felt super awkward on the way down.  The fail at 205, I couldn’t keep it racked and dumped it…. Figured I’d play it safe the rest of the lifts…  I was hoping to get into the 200s, but I’ve never attempted more than 185 prior to today, which is my standing 3RM.

$O: 60 GHDSU, 40 GHDBE

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 09 October 2013 02:59 PM   [ Ignore ]   [ # 27 ]
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Dragon:

Pack
For time:
Run 2 miles
4 minutes to find 4 rep max Deadlift
Run 2 miles
4 minutes to find 4 rep max Push jerk

Puppies
For time:
Run 800 yards - 1mile
10 Deadlift, 25-55 pounds
Run 800 yards - 1mile
10 Push press, pvc-25 pounds

Mixed Pack and Puppies:
Ran 2 miles 14:50
10 Deadlifts at 65 lbs
Ran 2 miles 16:00
10 push press at 65 lbs
38:50

RIP Capt Rozanski - All around great person. He is sincerely missed by a grateful community here in Dublin, Ohio.  http://www.legacy.com/obituaries/dispatch/obituary.aspx?page=lifestory&pid=156970040#fbLoggedOut

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M - 44 - 5’ 11 & 3/4” - 165 - Buckeye

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Posted: 09 October 2013 03:04 PM   [ Ignore ]   [ # 28 ]
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Run 20min

I was so damn angry I had to go for a run.

5min walk warm up then 20min @ ave 126bpm max 132 bpm 5min walk cool down + rumble roll.

Feeling mentally a bit burnt at the moment. Needed some space so the run had to do. Taking this week steadily.

Even if I pushed things too much last week I need to do something this week, even if it’s lower level - I need the regularity of it.

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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: 09 October 2013 03:05 PM   [ Ignore ]   [ # 29 ]
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Glorybelle - 09 October 2013 12:50 PM
Murph99 - 09 October 2013 02:49 AM

Scores:
Tabata squats - 20 (PR)
Muscle ups - 5
Total - 125

Happy about the tabata squat pr, but disappointed in my muscle up total.

Don’t be disappointed, Murph. You’re doing muscle ups! There’s not a lot of us who can say that (yet). smile

Definitely! It’s going to be a looooong time before I’m able to do a muscle up!

Good luck training for the NYC marathon!

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F/33/5’2”/124
CF newbie

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Posted: 09 October 2013 03:22 PM   [ Ignore ]   [ # 30 ]
Big Dawg
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“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

116, 103, 107 = Total 326 First time I have done this “As Rx.” What a kick in the nuts.

DU practice: 31, 18, 29, 37

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M 42/5’9”/180#/ CFBD 10-11-2012

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