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Saturday, October 12th, 2013 - 100m repeats
Posted: 12 October 2013 12:26 PM   [ Ignore ]   [ # 16 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

WOD - 131004
Gymnastics
Packish
Three rounds for time of:
5 assisted Hanging ring extensions (right arm + left arm = 1) (1 foot on chair)
5 Forward rolls
5 Backward rolls
26 pound Sots press, 10 reps
9:49

$O: none ... Dizzy

I thought this WOD would be fun, but I ended up getting dizzy after the first few rolls.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 12 October 2013 12:29 PM   [ Ignore ]   [ # 17 ]
Big Dawg
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Ran 10.5 miles in 1:35, last 1.5 miles included the WOD:
22
23
21
22
22
21
20
21
20
20

Was :05 slower than last time, but also didn’t run 9 miles before the 100s last time. 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: 12 October 2013 12:45 PM   [ Ignore ]   [ # 18 ]
Big Dawg
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Saturday, October 12th, 2013 - 100m repeats

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Self-timed on my lap watch

1- 21:54
2- 20:54
3- 20:34
4- 20:01
5- 21:47
6- 22:13
7- 22:68
8- 21:36
9- 22:14
10- 22:78

A sprinter I am not…. smile

Holy Hannah, GloryBelle rocks with the run before the sprints!!

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 12 October 2013 12:58 PM   [ Ignore ]   [ # 19 ]
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2sets 12 exercise tabata 20/10
1 min rest
No score 1st 131 2nd

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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 02:09 PM   [ Ignore ]   [ # 20 ]
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Warm up: joint rotations

5 RFT of:
5 ring dips.
10 HSPU (head to 14cm),
15 pull ups,
20 T-bar swings 24kg
Time: 20:39

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M/47/80kg

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Posted: 12 October 2013 02:16 PM   [ Ignore ]   [ # 21 ]
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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 rnds

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M/45/6’3/230 205
CF start 9/2011

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Posted: 12 October 2013 03:39 PM   [ Ignore ]   [ # 22 ]
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Glorybelle - 12 October 2013 12:29 PM

Ran 10.5 miles in 1:35, last 1.5 miles included the WOD:
22
23
21
22
22
21
20
21
20
20

Was :05 slower than last time, but also didn’t run 9 miles before the 100s last time. smile

Great mileage Glorbelle. 3 weeks to go . Good luck on the training 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: 12 October 2013 04:57 PM   [ Ignore ]   [ # 23 ]
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131012 High Bar Back Squat

Warm up:
3 min Airdyne
5 min DROMs

Strength
HBBS:
1X10@60% (145#), 1X10@65% (155#), 1X8@70% (170#), 1X8@75% (180#)

Metcon
5 rounds for total working time:
15 Lateral box jump-overs 24” (lateral box jumps)
15 Push press 115#
Rest 2 minutes between rounds
Note: Lateral jump-overs should be done with a touch on top of the box.
Time: 12:17

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 12 October 2013 07:29 PM   [ Ignore ]   [ # 24 ]
Puppy Dawg
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Fight gone bad
Three rounds of:
Wall-ball, 12 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 12-14” box (Reps)
Push-press 45 pounds (Reps)
Row (Calories)

36, 28, 28
18, 15, 12
10, 10, 11
21, 18, 22
7, 8, 7

= 248

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Ah, this thing called intelligence, what is that?

Coach says it’s okay to bleed from the ears.  (Reggie Ray)

M/46/5’11”/220

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Posted: 12 October 2013 08:37 PM   [ Ignore ]   [ # 25 ]
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Pack March hill reps

2hrs 20min > 18kg + water (no food)

Rapaki track to the top and then hill reps on top down hill. ave 130bpm - max 158bpm.

A little under-recovered. Today and tomorrow rest days!

Plan for last six weeks of training to selection day.

1 Swim - technique/ long easy time.
3 Runs - 1 x Easy 30min run with accellerations / 1 x intervals 200’s or 400’s/ 1x easy run 20min
2 Strength - KB circuit + BW movements
1 Easy long tab - alternate hills and flat each week.

at least 2 rest days per week.

After selection drop intervals and go back to building run volume with MAF.

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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: 13 October 2013 03:09 AM   [ Ignore ]   [ # 26 ]
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Rest day for me! Have a great weekend all.

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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: 13 October 2013 04:24 AM   [ Ignore ]   [ # 27 ]
Stray Dawg
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CFWU x 3

Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

20 Rounds

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 13 October 2013 04:26 AM   [ Ignore ]   [ # 28 ]
Stray Dawg
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CFWU x 3

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

subbed 125m rows for 100m sprints
R1 - 25 secs
R2 - R10 - 24 secs

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 13 October 2013 06:55 AM   [ Ignore ]   [ # 29 ]
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Rest day.

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 13 October 2013 01:27 PM   [ Ignore ]   [ # 30 ]
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SATURDAY 131012

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

16:09
No idea what the lap times were since my watch wouldn’t do it. All I could manage was total time.


MONDAY 130408
Post times for each round to comments.
23, 22, 20, 22, 19, 22, 19, 22, 18, 20
17:02

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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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