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Thursday, October 17th, 2013 - Eva
Posted: 16 October 2013 04:08 PM   [ Ignore ]
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THURSDAY 131017

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 111205.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 17 October 2013 03:51 AM   [ Ignore ]   [ # 1 ]
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This is a Big Dawg WOD.  If you overestimate your abilities, fitness level or as we say work capacity, you can hurt yourself.  It would be way better to walk away from this one feeling like you could go heavier and harder next time than to hurt yourself or worse end up in the hospital.

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.“

Big Dawgs:
As Rx’d


The Porch:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups

Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

Puppies:
Three rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups

Please do not sub Jumping pull ups.

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

M/54/5’11”/190

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Posted: 17 October 2013 04:47 AM   [ Ignore ]   [ # 2 ]
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WU - mobility

SWOD: Front Squat 220lbs
95lbs x 8, 115lbs x 5, 135lbs x 5, 185lbs x 5, 205lbs x 5, 220lbs x 5
Hi Rep - 155lbs x 14

Bench Press 220lbs
135lbs x 10, 185lbs x 5, 205lbs x 3, 220lbs x 3
Hi Rep - 155lbs x 17

“Eva”
Five Three rounds for time of:
Run 800 meters
2 1.5 pood Kettlebell swing, 30 reps (largest bell i have)
30 Pull-ups

Time - 29:33

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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: 17 October 2013 04:58 AM   [ Ignore ]   [ # 3 ]
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131015

Pack
185 pound Deadlift, 21 reps
Handstand walk 21 meters (subbed handstand shoulder taps, 21 each side)
185 pound Deadlift, 15 reps
Handstand walk 15 meters (subbed handstand shoulder taps, 15 each side)
185 pound Deadlift, 9 reps
Handstand walk 9 meters (subbed handstand shoulder taps, 9 each side)

Compare to 111128

Time: 4:48

Last time 111128: 7:46

Rounds of 21 and 9 DLs unbroken.  Second round broken 10-5 (grip).  All rounds shoulder taps unbroken.  No place to even do wall walks.  Shoulder taps done with feet on wall facing wall.  These aren’t that difficult, but I can’t seem to get the balance to do them facing away from the wall.  Happy with time though - and quite spent.

Rested 5 minutes and then followed up with…....

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M 52/5’10”/180

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Posted: 17 October 2013 04:59 AM   [ Ignore ]   [ # 4 ]
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131016

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 120810.

95-105-115-125-135
165-175-185-195-205
215-225-235-245-255

Last time 120810:

OS - 95-105-115-135-145
FS - 165-175-195-205-215
BS - 225-235-245-255-265

Intentially dropped weight a little this time as I was time constrained and so rest between reps was limited to time it took to change weight (thanks Mike D for the idea), whereas last time I rested as needed.

OHS felt firm throughout.  FS felt sloppy on last rep, a little forward.  BS form felt good, but last rep was a struggle.

Did immediately after 131015 above.

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M 52/5’10”/180

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Posted: 17 October 2013 05:56 AM   [ Ignore ]   [ # 5 ]
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RUN: 7 k (4,3 mi), hilly route (42:24)

5 X
    SDHP (45 lbs) X 10
    Bench press (95 lbs) x 10
    Pull ups (prog) ... pull - chin ups x 5
    kettlebell swings (50 lbs dumbbell) x 10

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M/44/6´/185
CF since 08/01/2013

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Posted: 17 October 2013 06:24 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 17 October 2013 04:47 AM

WU - mobility

SWOD: Front Squat 220lbs
95lbs x 8, 115lbs x 5, 135lbs x 5, 185lbs x 5, 205lbs x 5, 220lbs x 5
Hi Rep - 155lbs x 14

Bench Press 220lbs
135lbs x 10, 185lbs x 5, 205lbs x 3, 220lbs x 3
Hi Rep - 155lbs x 17

“Eva”
Five Three rounds for time of:
Run 800 meters
2 1.5 pood Kettlebell swing, 30 reps (largest bell i have)
30 Pull-ups

Time - 29:33

Good work Murph 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: 17 October 2013 06:32 AM   [ Ignore ]   [ # 7 ]
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Good morning all. I needed to make up for bench I missed Monday today.

Elliptical 10 min. 2.1 miles to wake body up.

Bench week 3
bar x 20
88 x 10
132 x 5
176 x 5 paused
220 x 3 p.
264 x 2 p.
292 x 1 p.
308 x 1 p.  http://vimeo.com/77137976
275 x 5 p.
275 x 5 p.
275 x 6 p.  I try to get extra rep on last set each session.  http://vimeo.com/77139931

Proud of wife . she got 4 laps on sled with 42 lbs.  http://vimeo.com/77144244  1st lap with headlamp before dawn. 1.33 miles.  time 47:45 grin  have a great day all

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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: 17 October 2013 07:34 AM   [ Ignore ]   [ # 8 ]
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B/I:
cfwu
stretching
ankle mobility
Deadlift:
10-3-3-3-3-3 reps,
45-65-85-95-105-115 lbs

WOD:
For time:
15 Deadlifts,  65 lbs
15 sec Handstand hold
12 Deadlifts, 65 lbs
12 sec Handstand hold
9 Deadlifts, 65 lbs
9 sec Handstand hold
Time: 2:39

C/O:
30 sec tuck-sit
30 sec plank hold
30 sit-ups
stretching

Thinking of my family today. My 2 year old nephew is having a kidney transplant, and my little sister is the donor. Both are in surgery in Cincinnati right now.

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M/35/6’0”/164 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: 17 October 2013 07:42 AM   [ Ignore ]   [ # 9 ]
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Mike R. - 17 October 2013 07:34 AM

B/I:
cfwu
stretching
ankle mobility
Deadlift:
10-3-3-3-3-3 reps,
45-65-85-95-105-115 lbs

WOD:
For time:
15 Deadlifts,  65 lbs
15 sec Handstand hold
12 Deadlifts, 65 lbs
12 sec Handstand hold
9 Deadlifts, 65 lbs
9 sec Handstand hold
Time: 2:39

C/O:
30 sec tuck-sit
30 sec plank hold
30 sit-ups
stretching

Thinking of my family today. My 2 year old nephew is having a kidney transplant, and my little sister is the donor. Both are in surgery in Cincinnati right now.

You’ve got a heavy Burden today Mike. Let God be with you and them today. Take care and God Bless you. Our prayers are with you. OPG

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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: 17 October 2013 08:18 AM   [ Ignore ]   [ # 10 ]
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185 pound Deadlift, 21 reps
Handstand walk 21 meters
185 pound Deadlift, 15 reps
Handstand walk 15 meters
185 pound Deadlift, 9 reps
Handstand walk 9 meters

Subbed handstand against a wall, alternating lifting each arm and toughing that shoulder. I did 3 times the # listed for meters.

8:59

The deadlift was not a problem but the handstand sub rocked me.

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Posted: 17 October 2013 08:24 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 17 October 2013 07:42 AM
Mike R. - 17 October 2013 07:34 AM

B/I:
cfwu
stretching
ankle mobility
Deadlift:
10-3-3-3-3-3 reps,
45-65-85-95-105-115 lbs

WOD:
For time:
15 Deadlifts,  65 lbs
15 sec Handstand hold
12 Deadlifts, 65 lbs
12 sec Handstand hold
9 Deadlifts, 65 lbs
9 sec Handstand hold
Time: 2:39

C/O:
30 sec tuck-sit
30 sec plank hold
30 sit-ups
stretching

Thinking of my family today. My 2 year old nephew is having a kidney transplant, and my little sister is the donor. Both are in surgery in Cincinnati right now.

You’ve got a heavy Burden today Mike. Let God be with you and them today. Take care and God Bless you. Our prayers are with you. OPG

Thanks OPG. That means a lot. They need all the prayers and good thoughts they can get. This waiting just sucks.
P.S. Glad to hear your back is healed up. Doesn’t look like it’s held you back too much.

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M/35/6’0”/164 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: 17 October 2013 08:25 AM   [ Ignore ]   [ # 12 ]
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Always a day behind in my postings…

Yesterday, 131016

Overhead squat 1-1-1-1-1 reps: dowel, 20lb, 20lb, 30lb, 30lb
Front squat 1-1-1-1-1 reps: 45lbs, 45lbs, 55lbs, 55lbs, 65lbs
Back squat 1-1-1-1-1 reps: 65lbs, 75lbs, 85, 95lbs, 95lbs

Still pretty weak in my squats. Rowed a 5K after to burn off the cookies I planned to eat. Back a touch sore today.

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Posted: 17 October 2013 08:25 AM   [ Ignore ]   [ # 13 ]
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Mike R. - 17 October 2013 08:24 AM
OPG57 - 17 October 2013 07:42 AM
Mike R. - 17 October 2013 07:34 AM

B/I:
cfwu
stretching
ankle mobility
Deadlift:
10-3-3-3-3-3 reps,
45-65-85-95-105-115 lbs

WOD:
For time:
15 Deadlifts,  65 lbs
15 sec Handstand hold
12 Deadlifts, 65 lbs
12 sec Handstand hold
9 Deadlifts, 65 lbs
9 sec Handstand hold
Time: 2:39

C/O:
30 sec tuck-sit
30 sec plank hold
30 sit-ups
stretching

Thinking of my family today. My 2 year old nephew is having a kidney transplant, and my little sister is the donor. Both are in surgery in Cincinnati right now.

You’ve got a heavy Burden today Mike. Let God be with you and them today. Take care and God Bless you. Our prayers are with you. OPG

Thanks OPG. That means a lot. They need all the prayers and good thoughts they can get. This waiting just sucks.
P.S. Glad to hear your back is healed up. Doesn’t look like it’s held you back too much.

my thoughts and prayers are with you and your family, Mike. - murph

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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: 17 October 2013 08:34 AM   [ Ignore ]   [ # 14 ]
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Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OS - 155-175-195-205-215(PR)
FS - 215-225-235-245-255(F)
BS - 255-275-285-305(F) Got stuck in the hole and had to bail. Didn’t have it on me to try again and called it a night.

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Posted: 17 October 2013 08:46 AM   [ Ignore ]   [ # 15 ]
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Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

1st rd 06:29
2nd rd 08:16
3rd rd 08:41

Total 23:26

Only had time for 3 rounds today as i had to pick up the kids.

Proved way harder than i thought. Left shoulder making its presence felt, still feeling the HS on tuesday…

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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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