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Friday, October 11th, 2013 - Cindy or Mary
Posted: 11 October 2013 11:56 AM   [ Ignore ]   [ # 31 ]
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131007

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

Post time to comments.

Time: 11:50

Runs outside, pull-ups on garage rafter, kipped singles, broken 13-7, 8-5-4-3, 9-6-5, 8-5-5-2.

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M 52/5’10”/180

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Posted: 11 October 2013 12:28 PM   [ Ignore ]   [ # 32 ]
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Puppies
Complete as many rounds as possible in 12 minutes of:
3 Wall walk ups
1 Beginner rope climb (5 towel pull ups)
15 Air squats

6 rounds + 2 wall walk ups

KTE practice - I’ve really got that, finally!  Now to work up to TTB grin

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F/32/5’5”/128lbs

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Posted: 11 October 2013 12:43 PM   [ Ignore ]   [ # 33 ]
Big Dawg
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First Cindy since probably 2009, and man I’m slow.

Opted for 20 minutes
12 Rx’d rounds + 5 pull-ups
Didn’t use a pull-up band and did all the kipping pull-ups using my own strength. HAPPY!

@eagr, congrats on your new 5K PR
@Trigger, happy 1 yr CF anniversary. Cool to see how far you’ve come.

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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: 11 October 2013 01:36 PM   [ Ignore ]   [ # 34 ]
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THU 10112013 Cindy (abbreviated)
AMRAP 8 minutes = 5 rounds for 120 reps
9 x57-lb bent barbell rows = 45 reps
6 pushups = 30 reps
9 squats = 45 reps

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 11 October 2013 02:50 PM   [ Ignore ]   [ # 35 ]
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WU
500m row, DROMs, KB various, Burg/1, CFWU/1

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

Post loads to comments.

Compare to 130619.

100/120/140/150/160/160’2f/160

1st 160 - form started to deviate, 2nd 160 - failed 3rd rep, 3rd 160 - acceptable
take away - always have chalk in the gym bag…

Compare to 130619:
120-140-150-155-160

$O
3 rounds of:
2 min wall handstand
35 bosu sit ups

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M/47/5’10”/155

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Posted: 11 October 2013 04:01 PM   [ Ignore ]   [ # 36 ]
Stray Dawg
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WU: 8 minuts airdyne, 3 Rds:  12 push ups, abs, 15 squats with 30lbs, stretch, 2 pull ups


Puppies
Four rounds for time of:
Run 400 meters
10-12 Pull-ups (beginner or assisted okay)  10 Pull ups for me…had to break them into small sets, but no assisted, which is better than I expected.

Time per round: 3:28, 4:18, 4:45, 5:35, 5:21, 6:30 Total 28:33.

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M - 44 - 5’ 11 & 3/4” - 165 - Buckeye

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Posted: 11 October 2013 04:45 PM   [ Ignore ]   [ # 37 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

Pull up Improvement per GD
8 EMOM 5 min (green band)
8-8-8-8-8 passed - will be user a lighter band going forward
I can do a couple unassisted which was almost unthinkable several months ago.

WOD - 131003
“DT”
Pack:
Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
9:33

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 11 October 2013 04:58 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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Friday, October 11th, 2013 - Cindy or Mary

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups UNASSISTED
10 Push-ups STRICT
15 Squats

12 rounds-5 Pull-ups 10 Push-ups

Trigger-Congrats on that 1st CF birthday, many more!!
GloryBelle- Great job! unassisted PUs-Woot!

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 11 October 2013 05:15 PM   [ Ignore ]   [ # 39 ]
Top Dawg
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OHP/ W.PU/ Pistol Strength practice

w/up was droms and mobility for 15min or so.

then 1 round of: 3 Pistols L & R + 12kg OHP L/R + C2B PU strict.

4 rounds of: 3 W.Pu with 12kg KB + 3 L&R OHP 16kg KB + Pistol 3L + 3R

rested as I felt between exercises.

Finished with one set of: 3 W.Pu with 12kg KB + 3 L&R OHP 20kg KB + Pistol 3L + 3R with 5kg plate.

The KB Press @ 20kg is what I’m ready for next time, as well as Pistols with the 5kg plate.

C/D shower & roll

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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: 11 October 2013 05:22 PM   [ Ignore ]   [ # 40 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
scaled “Cindy”
12 min AMRAP:
1 Pull-up (strict)
4 Push-ups
7 Squats
Completed: one squat shy of 18 rounds

C/O:
stretching

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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: 11 October 2013 05:32 PM   [ Ignore ]   [ # 41 ]
Terrier
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Friday 131011

CFWU

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

17 Rounds Plus 5 pull-up and 9 push-ups

30 minutes of steps

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 11 October 2013 07:22 PM   [ Ignore ]   [ # 42 ]
Big Dawg
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8 sets 3-6-9
8:49

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 12 October 2013 05:20 AM   [ Ignore ]   [ # 43 ]
Big Dawg
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Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

One rd pr minute, resulting in a total of 12 rds.

Not my best performance, but where im currently at.

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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: 12 October 2013 07:48 AM   [ Ignore ]   [ # 44 ]
Big Dawg
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Pack:

Complete as many rounds in 12 minutes as you can of:

 5 Pull-ups (assisted)
 10 Push-ups 
15 Squats

7 rounds in 12 minutes.  Pull-ups, even assisted,  destroy me….

Cool down, 5 reps Songham 1.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 12 October 2013 08:03 AM   [ Ignore ]   [ # 45 ]
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FRIDAY 131011

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

17 > 10 push-ups

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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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