2 of 3
2
Monday, October 14th, 2013 - Rest Day
Posted: 14 October 2013 10:15 AM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  889
Joined  2011-07-07

At the station today…

100 Double unders, then…
5 Rounds
10 Power cleans 125#
10 Ring dips

9:47

In
500m Row
DROMS
Burgener work with empty bar

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 14 October 2013 10:16 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  889
Joined  2011-07-07
OPG57 - 14 October 2013 04:53 AM

Bench press week 3.


I Have to pass today, I have muscle pull in lower left back just below rib cage. The pain started when I was getting up from a seated position yesterday morning. No lifting involved. The location makes it impossible to set my arch on Bench . I will keep applying heat to get rid of it by Wednesday for Deadlifts. Given the choice I would rather miss a Bench session than Deadlifts,I can make Bench up on Thursday if need be. Have a great day all.

Bummer!! Get well soon Guy!

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 14 October 2013 10:46 AM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
dannyrod - 14 October 2013 10:16 AM
OPG57 - 14 October 2013 04:53 AM

Bench press week 3.


I Have to pass today, I have muscle pull in lower left back just below rib cage. The pain started when I was getting up from a seated position yesterday morning. No lifting involved. The location makes it impossible to set my arch on Bench . I will keep applying heat to get rid of it by Wednesday for Deadlifts. Given the choice I would rather miss a Bench session than Deadlifts,I can make Bench up on Thursday if need be. Have a great day all.

Bummer!! Get well soon Guy!

Thanks Danny. It was one of those freak things where you stand up wrong and something pulls. Its more annoying than anything, Mainly since I can’t use my arch because it compresses the region causing discomfort. I will be ready Wed. for Deadlifts. Maybe Bench after or Thur.  I actually try to follow the advice I give to others when it comes to pain.  LOL


I’d much rather take a scheduled day off than take 2 because of injury from overtraining. wink

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 14 October 2013 11:04 AM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
dannyrod - 14 October 2013 10:15 AM

At the station today…

100 Double unders, then…
5 Rounds
10 Power cleans 125#
10 Ring dips

9:47

In
500m Row
DROMS
Burgener work with empty bar

Good work! How’s the strength training going? Send me a PM on your numbers .Take care Danny

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 14 October 2013 11:21 AM   [ Ignore ]   [ # 20 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Buy-In:
Arm Swings
Leg Swings
High Knees
Butt Kicks
Strict Pull-ups
100m easy jog

Run:
3x30m, rest 2min
3x60m, rest 2min
1x100m

5.74+5.75+5.67+11.03+10.69+11.71+18.3=1:08.89

Little bit faster on the 30s, but slower on the 60s and 100 compared with last time.

Cash-out:
400m walk-off
500m easy row
Couch Stretch

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
Posted: 14 October 2013 11:49 AM   [ Ignore ]   [ # 21 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Warm Up

Strength
Bench press
45x30
95x20
135x10
185x10

280x1

250 5x3

Cash Out
100 thrusters 75 lb
With 5 SDHP 75 lb at every minute
Lost track of time. Good little routine though

Ran
2 miles
8:45 pace. Getting faster.

Haven’t posted for several days. Kids have been on fall break work outs have been hit and miss last week.
Time to get serious again.

 Signature 

“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
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 14 October 2013 12:47 PM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
jennmedic - 14 October 2013 11:49 AM

Warm Up

Strength
Bench press
45x30
95x20
135x10
185x10

280x1

250 5x3

Cash Out
100 thrusters 75 lb
With 5 SDHP 75 lb at every minute
Lost track of time. Good little routine though

Ran
2 miles
8:45 pace. Getting faster.

Haven’t posted for several days. Kids have been on fall break work outs have been hit and miss last week.
Time to get serious again.

I believe I see some new PRs on the bench.  was the 250 x 5 x 3 paused? Congrats on the 280! Awesome job! grin 100 thrusters with 75 lbs. ain’t to shabby either wink

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 14 October 2013 01:08 PM   [ Ignore ]   [ # 23 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  179
Joined  2013-01-04

B/I:
cfwu
stretching
ankle mobility

WOD:
scaled “Annie”
For time:
50 single-unders
25 sit-ups
40 single-unders
20 sit-ups
30 single-unders
15 sit-ups
20 single-unders
10 sit-ups
Time: 4:10

C/O:
2 minutes practicing double-unders
100 single-unders
stretching

Pressed for time today. Needed a wod I could do quickly in the living room before work. Decided on Annie, and sorta PR’d by 1:11, although I still can’t string double-unders without feeling like I’m going to re-injure my bad ankle. Landings feel really unsteady.

 Signature 

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

Profile
 
 
Posted: 14 October 2013 01:11 PM   [ Ignore ]   [ # 24 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

Some good workouts going on in here, especially on a Rest Day.

More NYC Marathon prep for me, in lieu of rest.
Ran 6 miles in 53:20
Then for time:
60 squats
50 walking lunges
40 push ups
30 burpees
20 pull ups using 1 green support band
10 kb swings using 20 pound kb
in 11:14

Will rest tomorrow.

@OPG, I hope the muscle strain heals soon!

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
Posted: 14 October 2013 01:35 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
Glorybelle - 14 October 2013 01:11 PM

Some good workouts going on in here, especially on a Rest Day.

More NYC Marathon prep for me, in lieu of rest.
Ran 6 miles in 53:20
Then for time:
60 squats
50 walking lunges
40 push ups
30 burpees
20 pull ups using 1 green support band
10 kb swings using 20 pound kb
in 11:14

Will rest tomorrow.

@OPG, I hope the muscle strain heals soon!

Thanks on the well wishes Glorybelle. Great training for you. I wish you well on a sub 4:00:00 Marathon. I bet I could make it in 12:00:00 LOL  You’re an awesome runner lady wink

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 14 October 2013 01:51 PM   [ Ignore ]   [ # 26 ]
Stray Dawg
Avatar
RankRank
Total Posts:  19
Joined  2013-10-14

Warm Up x 3
Samson Stretch 22 seconds
Overhead Squat with broomstick x 15
Sit-up x 15
Back-extension x 12
Pull-up x 10
Dip x 15

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Load 65 kg

Profile
 
 
Posted: 14 October 2013 01:57 PM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2008-05-23

Swim Practice + Run

Swim - W/U 2 X 25m back stroke, 25m Breast Stroke, 50m FS

10x 25m Technique focus with 10-20 b/k

15min continuous FS - HR ave 108bpm - about 21 strokes per 25m length - roughly 700m distance

C/D 5 min treading water (easy, but I guess not so much in boots and combats)

- 30min break -

Run - 5min walk warm up / 11min @ 126 ave bpm / 10min @ ave 148bpm / 5min @ ave 137bpm + 8min walking cool down

Total run 26min

 Signature 

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

Profile
 
 
Posted: 14 October 2013 02:10 PM   [ Ignore ]   [ # 28 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  563
Joined  2009-07-07

Out most of last week, kids came home from school sick then my wife myself and Grandma all shared in the fun consecutively. Fun times!

WU/mobility

Box squats 2X8 85 pounds 11” box

“Cindy”
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups ( Assisted Pull ups)
4 Push-ups
7 Squats

13 rounds even

 Signature 

“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

Profile
 
 
Posted: 14 October 2013 02:41 PM   [ Ignore ]   [ # 29 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  564
Joined  2009-10-21

Warm-up: 3x dead-hang pull-ups, then 2 rounds of 30s Sampsons + 15x each push-ups, hanging knee raises, squats, and elevated beginner pull-ups

WOD: 2x10 Bench, with pax 60s rest between each set. I did:
135-185-205-225-205-205-205-205-205-205

I could have gone heavier on this, but I didn’t want to push things too much on my first day back from my back injury. Especially since I didn’t have a spotter. Overall, this felt good, and I am reasonably happy with the performance.

 Signature 

32/M/5’11”/245

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

Profile
 
 
Posted: 14 October 2013 02:44 PM   [ Ignore ]   [ # 30 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  524
Joined  2012-11-24

Havent posted lately, having a short break from crossfit.com wods

Today
Squat 105kg x 10 PR

Yesterday
Rest

2 Days ago
Press 58.75kg x 5 PR
Push jerk bodyweight 80kg x 7 *from the ground PR
Deadlift 138.75kg x 5 touch and go PR
30 GHD sit-ups

3 Days ago
Climb a mountain 10hrs return

4 Days ago
Deadlift 115kg x 15 touch and go PR for t&g
Surfing about 30min

 Signature 

M 29 178cm 80kg

Profile
 
 
   
2 of 3
2