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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/46/5’10”/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/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: 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”/170 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/ 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: 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/ 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: 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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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 09 October 2013 08:46 PM   [ Ignore ]   [ # 40 ]
Big Dawg
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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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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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