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Thursday, October 17th, 2013 - Eva
Posted: 17 October 2013 04:41 PM   [ Ignore ]   [ # 31 ]
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Thursday, October 17th, 2013 - OHS, FS, BS

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

Overhead squat 75#-85#-95#-105#-115#PR star
Front squat 125#-135#-145#-150#-155#PR star
Back squat 165#-175#-185#-195#-205#PR star

grin

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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: 17 October 2013 04:52 PM   [ Ignore ]   [ # 32 ]
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Standard Warm-up

Overhead squat 1-1-1-1-1 reps
Weights 20 - 22.5 -25 - 27.5 - 30 kgs

Front squat 1-1-1-1-1 reps
Weights 50 - 52.5 - 55 - 57.5 - 60 kgs

Back squat 1-1-1-1-1 reps
Weights 80 - 85 - 90 - 95 - 97.5 - 100 kgs

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Posted: 17 October 2013 06:06 PM   [ Ignore ]   [ # 33 ]
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THURSDAY 131017

“Eva”

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

Subbed 3 rounds for time of:
NordicTrack Ski 500 meters
20# kettlebell swings, 15 reps
15 assisted pull-ups

Round 1: 4:25:32
Round 2: 4:28:34
Round 3: 4:37:11

Total:  13:41:07

Cool down: 1 rep Songham 1, 5 reps Songham 2

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

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

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Posted: 17 October 2013 06:27 PM   [ Ignore ]   [ # 34 ]
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TUESDAY 131015
Pack
185 pound Deadlift, 21 reps
Handstand PU walk  21 meters reps
185 pound Deadlift, 15 reps
Handstand PU walk 15 meters reps
185 pound Deadlift, 9 reps
Handstand PU walk 9 meters reps

12:09

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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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Posted: 17 October 2013 06:33 PM   [ Ignore ]   [ # 35 ]
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Rest.

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

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Posted: 17 October 2013 06:46 PM   [ Ignore ]   [ # 36 ]
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Bench Press 70kg x 15

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

39:07 KBS unbroken. Not much effort went into the runs.

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M 29 178cm 80kg

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Posted: 17 October 2013 08:05 PM   [ Ignore ]   [ # 37 ]
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Hang power clean 3-3-3-3-3-3-3 reps

95-115-135-145-155-160(f)-155-155


Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

185-195-205-215(1)-205-195-185-185-185-185-185

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 17 October 2013 08:15 PM   [ Ignore ]   [ # 38 ]
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Smokey - 17 October 2013 08:05 PM

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

95-115-135-145-155-160(f)-155-155


Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

185-195-205-215(1)-205-195-185-185-185-185-185

About time you came out of your hole. Good Job Smokey tongue wink glad to see ya.

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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 08:38 PM   [ Ignore ]   [ # 39 ]
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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.

Thanks everyone for the thoughts and prayers. Both surgeries seem to have been successful. My sister is recovering well. Little man is still in icu, but the new kidney is functioning and he is off the respirator.

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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: 18 October 2013 01:55 AM   [ Ignore ]   [ # 40 ]
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WEDNESDAY 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.

I’ve skipped this due to a recurrence of a quad tendon tear injury, its not another tear but is sore so best to leave it for a week or two.

Will keep up with the WoD’s as best as possible but definitely giving the heavy lifting a break.

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 18 October 2013 03:29 AM   [ Ignore ]   [ # 41 ]
Puppy Dawg
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17102013

Five [FOUR] rounds for time of:
Run 800 meters
1.5 [1] pood Kettlebell swing, 30 [20] reps
30 [20] Pull-ups

29.29 min

M/5’10”/160/26

Crossfit rebirth 17/10/2013

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Posted: 18 October 2013 04:47 AM   [ Ignore ]   [ # 42 ]
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Mike R. - 17 October 2013 08:38 PM
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.

Thanks everyone for the thoughts and prayers. Both surgeries seem to have been successful. My sister is recovering well. Little man is still in icu, but the new kidney is functioning and he is off the respirator.

awesome!

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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: 18 October 2013 05:06 AM   [ Ignore ]   [ # 43 ]
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Warmup: CFWU @ 10 reps each except 10 KTE subbed for situps, 8 dips, 7 pullups, 5 shoulder dislocates and 10 hang snatches.

SWOD: Back Squat: 215lbs

(15) reps @ 45lbs, (3) 135lbs, (3) 145, (3) 155, (3) 165, (4) 175

WOD: 50/20 & 25/10 reps of Pushups and Strict Pullups for time.  Completed in 8:24.18

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M/28/5’11”/158

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Posted: 18 October 2013 08:30 AM   [ Ignore ]   [ # 44 ]
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Front and back lever work, then

2 rft:
50 wallball
50 KB swings (53#)

14:18

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Posted: 18 October 2013 09:41 AM   [ Ignore ]   [ # 45 ]
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131016

CFWU/Burgener WU

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

scaled to 175# Deadlift and wall walks instead of handstand walks.

21, 15, and 9 reps for the deadlifts. 10 reps for the wall walks.

Total time: 13:28

20 minutes of double under practice.


131017

CFWU

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.

Overhead squats 45, 50, 55, 60, 65, 70#
Front squats 85, 105, 115, 125, 135, 145, 155#
Back Squats 165, 175, 185, 195, 205, 215, 225#

still need to work on form for the overhead squats.  Front and back squats form was good.

30 minutes of steps

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M/45/142#/5’6”
CFBD 08/08/2013

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