3 of 3
3
Monday, October 14th, 2013 - Rest Day
Posted: 14 October 2013 02:47 PM   [ Ignore ]   [ # 31 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  367
Joined  2013-07-07
OPG57 - 14 October 2013 01:35 PM

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

You’re too kind, OPG. Considering my marathon PR is 3:17, I am a little bummed to aim low for NYC, but I just haven’t been running enough miles or training to run a faster time.
I like CrossFit too much!  grin

 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 03:04 PM   [ Ignore ]   [ # 32 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3076
Joined  2013-07-26
Glorybelle - 14 October 2013 02:47 PM
OPG57 - 14 October 2013 01:35 PM

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

You’re too kind, OPG. Considering my marathon PR is 3:17, I am a little bummed to aim low for NYC, but I just haven’t been running enough miles or training to run a faster time.
I like CrossFit too much!  grin

  3:17:00 !!!! big surprise  I knew a guy where I used to work Who trained for marathons. He was 6ft. 135 lbs. and I know how fast he was. His best was right at 3:00:00   Girl you were cooking!!!. Sorry I Didn’t mean to sell you short by saying sub 4:00:00 grin

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 14 October 2013 03:16 PM   [ Ignore ]   [ # 33 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  570
Joined  2011-10-24

WU
500m row, DROMs, some push ups and pull ups.

FRIDAY 131011

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

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 130106.

Pack
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Result
11 rounds

Nothing to compare to since last time did 3-6-9 scaling. Was in the 30+ range last time so decided to try 5-10-15 in 12min. The usual slug is the push ups—all broken starting round 3. First 5-3-2, then 4-3-2-1. Pull ups are kipping on a gravitron.

$O
2 min side split - left
2 min wall handstand
2 min side split - right
2 min wall handstand
2 min pancake split

 Signature 

M/47/5’10”/155

Profile
 
 
Posted: 14 October 2013 03:20 PM   [ Ignore ]   [ # 34 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  367
Joined  2013-07-07
OPG57 - 14 October 2013 03:04 PM
Glorybelle - 14 October 2013 02:47 PM
OPG57 - 14 October 2013 01:35 PM

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

You’re too kind, OPG. Considering my marathon PR is 3:17, I am a little bummed to aim low for NYC, but I just haven’t been running enough miles or training to run a faster time.
I like CrossFit too much!  grin

  3:17:00 !!!! big surprise  I knew a guy where I used to work Who trained for marathons. He was 6ft. 135 lbs. and I know how fast he was. His best was right at 3:00:00   Girl you were cooking!!!. Sorry I Didn’t mean sell you short by saying sub 4:00:00 grin

No, no selling short at all! In fact, at this time in my life, sub-4 would be GREAT. I’ll be sure to post here on the afternoon of the marathon and tell you if I succeeded, or fell apart. wink

 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 04:14 PM   [ Ignore ]   [ # 35 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3076
Joined  2013-07-26
Glorybelle - 14 October 2013 03:20 PM
OPG57 - 14 October 2013 03:04 PM
Glorybelle - 14 October 2013 02:47 PM
OPG57 - 14 October 2013 01:35 PM

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

You’re too kind, OPG. Considering my marathon PR is 3:17, I am a little bummed to aim low for NYC, but I just haven’t been running enough miles or training to run a faster time.
I like CrossFit too much!  grin

  3:17:00 !!!! big surprise  I knew a guy where I used to work Who trained for marathons. He was 6ft. 135 lbs. and I know how fast he was. His best was right at 3:00:00   Girl you were cooking!!!. Sorry I Didn’t mean sell you short by saying sub 4:00:00 grin

No, no selling short at all! In fact, at this time in my life, sub-4 would be GREAT. I’ll be sure to post here on the afternoon of the marathon and tell you if I succeeded, or fell apart. wink

Doesn’t matter if you are under 4:00 or not. Most of us who have ever run will never realize such lofty goals. I commend you for having the grit and determination to train and do what most only dream of . Sub 4:00:00 would be icing on the cake . Enjoy going where few dare to go. We will look forward to your post. wink

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 14 October 2013 05:23 PM   [ Ignore ]   [ # 36 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  67
Joined  2013-08-11

Monday 131014

Rest day

 Signature 

M/45/142#/5’6”
CFBD 08/08/2013

Profile
 
 
Posted: 14 October 2013 05:58 PM   [ Ignore ]   [ # 37 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  769
Joined  2012-02-26

Strength: Back squat
220x5

WOD: Friday 131011

Cindy
Pack
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

12 rounds, 1 pull-up

Compare to 130106

12 rounds, 1 squat

Not as many as last time.  Push-ups were broken later than last time, but the squats were slower and broken more frequently.  Been struggling lately with some set backs on my strength work, and not seeing a lot of improvement on the body weight WODs.  Some of it is probably sleep related, as in not enough of it, but still frustrating.

 Signature 

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

Profile
 
 
Posted: 14 October 2013 06:20 PM   [ Ignore ]   [ # 38 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14045
Joined  2004-06-18

am
Every 90 seconds for 6 rounds
8 Thrusters, 105#
8 Pull ups

S*** got real fast!  Hated this

pm
Squat
225 x 5
245 x 5
265 x 5

Injured hip just not functioning at 265

205 x 12

Barbell walking lunges
45 x 20
75 x 20

EMOM 10
15 Double unders
Progress

6x
15 GHD sit ups
3 GHR

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

Profile
 
 
Posted: 14 October 2013 06:33 PM   [ Ignore ]   [ # 39 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3076
Joined  2013-07-26
Garddawg - 14 October 2013 06:20 PM

am
Every 90 seconds for 6 rounds
8 Thrusters, 105#
8 Pull ups

S*** got real fast!  Hated this

pm
Squat
225 x 5
245 x 5
265 x 5

Injured hip just not functioning at 265

205 x 12

Barbell walking lunges
45 x 20
75 x 20

EMOM 10
15 Double unders
Progress

6x
15 GHD sit ups
3 GHR

I can relate to uncooperative body parts. Hope your hip gets better soon GD

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 14 October 2013 08:53 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  856
Joined  2011-07-07

Pm
Bench press
45 x 10
45 x 20
3 x 115 x 10

 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: 15 October 2013 04:27 AM   [ Ignore ]   [ # 41 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  647
Joined  2011-08-28

131011

“Cindy”

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

Compare to 130106.

32 rds + 3 + 2

Last time 130106: Rx’ed 18 + 5 + 10

Lat time same format 111008: 33 rds + 3 + 6 + 5

All sets all rounds unbroken, all pull ups dead hang.  Down one full round from same format round almost 2 years ago - pretty disappointed with that.  Slightly more total reps this format versus last Rx’ed.  99 vs 95, 194 vs 190, 288 vs 270.  I feel like it’s a better metcon as a 3-6-9 since I end up having to break late sets in the 5-10-15 format.  Maybe next time try a 4-8-12.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 15 October 2013 10:53 AM   [ Ignore ]   [ # 42 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

noon
POSE running drills
3x20 each leg @94 cadence wall drill out
3x10 each lunge @94 cadance forward lunge drill
3x20m ball of foot hops

Cadance work
4x 1:30 @102bpm rest :45 sec
1x6minutes @94 bpm

5:30 PM
competition style
3 attempts at snatch
3 attempts at C&J
watching each lifter in turn
snatch
w/u to opener
5@33, 3@ 63, 2@73, 1@83#
83#- 88# - 93#missed it behind me

C&J
w/u to opener
3@33, 2@83 1’s 93-98-103-108
108#-118-123

then 10 minutes to 1RM for the day Front Sqaut
95#-115-125-135-145

 Signature 

CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

Profile
 
 
   
3 of 3
3