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Wednesday, October 9th - Test 3
Posted: 09 October 2013 05:19 PM   [ Ignore ]   [ # 31 ]
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WU
200m of each: jog, backwards, left side, right side, forward
DROMs

MONDAY 130930

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

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4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

Time
15:04.33
Lap times:
1. ‎3 ‎24.51
2. ‎3 ‎54.65
3. ‎3 ‎57.91
4. ‎3 ‎47.25

School track - nothing to set up a bar, so had to use an “imaginary bar”.

$O
400m jog
400m walk
50 sit-ups

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M/47/5’10”/155

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Posted: 09 October 2013 05:28 PM   [ Ignore ]   [ # 32 ]
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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

Great pic!  Start him young

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 09 October 2013 05:30 PM   [ Ignore ]   [ # 33 ]
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Wednesday 131009

CFWU

WU/Pratice hang power cleans 45#, 65#, 75# 5 reps each.

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

85#, 95, 105, 115, 115, 120(f), 115

20 minutes of double under practice.  Slowly getting better at these.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 09 October 2013 05:43 PM   [ Ignore ]   [ # 34 ]
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131007

Running and pull-ups

Pack
Four rounds for time of:
Run 400 meters
15- 20 Pull-ups

14:55

One of my globo-going employees always talks about working out and showing off. Today, after he mentioned his biceps again, I decided to drop this WOD on him. The convo went like this;
Can you do pull-ups?
Yep.
Gotta track or treadmill over there?
Yep
Ok, run 400M then do 20 pull-ups
Phsh, no problem!
Then do it 3 more times and tell me how long it takes you.
Uhhh. Not sure about that one.
I just pulled away laughing all the way home. It was exactly what I thought he’d say. I honesty look forward to seeing him tomorrow.

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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: 09 October 2013 05:43 PM   [ Ignore ]   [ # 35 ]
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B/I:
cfwu
stretching
ankle mobility

WOD:
Hang power clean:
2x5 reps, 45 lbs
3-3-3-3-3-3-3 reps,
65-75-85-95-101-105-111(PR) lbs

C/O:
stretching
Sit-ups, 21-15-12-9 reps

PR’d on HPCs. Previous record was 91 lbs. Form was slipping a bit on the last 2 sets. Probably should have stayed at 101#.

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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: 09 October 2013 06:28 PM   [ Ignore ]   [ # 36 ]
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Rest day.

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

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Posted: 09 October 2013 06:39 PM   [ Ignore ]   [ # 37 ]
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Mike R. - 09 October 2013 05:43 PM

B/I:
cfwu
stretching
ankle mobility

WOD:
Hang power clean:
2x5 reps, 45 lbs
3-3-3-3-3-3-3 reps,
65-75-85-95-101-105-111(PR) lbs

C/O:
stretching
Sit-ups, 21-15-12-9 reps

PR’d on HPCs. Previous record was 91 lbs. Form was slipping a bit on the last 2 sets. Probably should have stayed at 101#.

Great work Mike. Nice PR. wink Keep it up.

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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 06:43 PM   [ Ignore ]   [ # 38 ]
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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

Welcome to you and your little training partner.Good luck to you guys grin

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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 07:49 PM   [ Ignore ]   [ # 39 ]
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Wednesday 131009

Sick - no run today

XFit - All Big Dawg - Post Loads
Hang Power Cleans
*spent some time warming up with hang power clean progressions*

3 - 3 - 3 - 3 - 3 - 3 - 3
45 - 55 - 65 - 75 - 85 - 95 - 105(PR)

Tried for a single rep PR
1 - 1 - 1
115(PR) - 125(F) - 120(F)

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 09 October 2013 08:46 PM   [ Ignore ]   [ # 40 ]
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Score = 160 (8 min. squats X 20 MU progressions - from knees on floor)

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 10 October 2013 01:59 AM   [ Ignore ]   [ # 41 ]
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131010 Overhead Complex

Warm up
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions

BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#

Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 10 October 2013 02:58 AM   [ Ignore ]   [ # 42 ]
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motocross 3x15

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M 29 178cm 80kg

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Posted: 10 October 2013 03:51 AM   [ Ignore ]   [ # 43 ]
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Press kg: 10x20, 5x30, 5x40, 5x45, 3x47.5, 3x50, 1x55, 1x57.5, 1x60, 1x62.5 fail, 1x61

No time for metcon today. Last 1RM was 62.5 set 10 months ago. I struggle with presses. Would have been nice to see an increase but close enough.

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M/47/80kg

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Posted: 10 October 2013 04:28 AM   [ Ignore ]   [ # 44 ]
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“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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 Squat - Minimum - 13
Sub 3/1 - 7
Total = 91

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 10 October 2013 05:40 AM   [ Ignore ]   [ # 45 ]
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Hang power clean 3-3-3-3-3-3-3 reps

155-165-175-185-195-205f 195x2-200

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M/45/6’3/230 205
CF start 9/2011

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