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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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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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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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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
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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 ]
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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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