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Thursday, October 18th, 2013 - Rest Day
Posted: 18 October 2013 08:36 AM   [ Ignore ]   [ # 16 ]
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Deadlift

Warmup
DU practice
Jumping jacks
Air squats
Running drills
Mobility drills
Banded squats and lunges
12 box jumps 75 cm (unbroken, first try at 75 cm)

Very long warmup and then some deadlift set-up theory. Only 20 minutes left for the deadlifts.

Deadlift 3-3-2-2-2-1-1-1-1
In kg: 50-55-75-85-95(PR) -110-120(F)-120(F)-X(no time)

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 18 October 2013 08:56 AM   [ Ignore ]   [ # 17 ]
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Run/Burpees

Warm-up: rowing

4 rounds for time of
Run 400 meters
25 Burpees

19:22

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 18 October 2013 10:14 AM   [ Ignore ]   [ # 18 ]
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131017

“Eva”

3/5 Pack:

Five Three rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps (50 lb dumbbell)
30 Pull-ups

Time: 25:55

Last time 111205:  5 rds, 45 lb dumbbell, 49:06

Time constrained today.  DB swings broken 24-6, 20-10, 20-10.  Pull ups kipped singles on garage rafter, broken a lot.  Runs outside.

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M 52/5’10”/180

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Posted: 18 October 2013 10:19 AM   [ Ignore ]   [ # 19 ]
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W/U

5:00 jumping rope
stretching
3x Samson stretch, squat, shoulder pass, situps, back ext, rows, dips

131017
“Eva”

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

22:03 pullups broken 10-10, 6-5-4-5 for final two

$O
handstand and headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 18 October 2013 10:35 AM   [ Ignore ]   [ # 20 ]
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Two more weeks of NYC Marathon prep, then back to consistent CrossFit. I miss it.

Ran 14 miles in 2 hrs 3 minutes this morning. I’m tired.
I contemplated adding “Eva” at the end of the run, and then I woke up and said, NO WAY, not happenin’.

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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: 18 October 2013 12:05 PM   [ Ignore ]   [ # 21 ]
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Glorybelle - 18 October 2013 10:35 AM

Two more weeks of NYC Marathon prep, then back to consistent CrossFit. I miss it.

Ran 14 miles in 2 hrs 3 minutes this morning. I’m tired.
I contemplated adding “Eva” at the end of the run, and then I woke up and said, NO WAY, not happenin’.

Great Job Glorybelle. Will this be your final long run or are you doing 1 more before the big event ? Good deal on 7 mph pace. Sub 4:00:00 looks doable. Have a great weekend wink

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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.

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Posted: 18 October 2013 12:08 PM   [ Ignore ]   [ # 22 ]
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“Eva”

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

Treadmill run at about 7.5 mph
Used 30 lb kb

17:10 to complete workout.

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 18 October 2013 12:22 PM   [ Ignore ]   [ # 23 ]
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Juan - 18 October 2013 12:08 PM

“Eva”

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

Treadmill run at about 7.5 mph
Used 30 lb kb

17:10 to complete workout.

Welcome Juan, Good work on your WOD. I enjoyed your Helicopter analogy LOL .Happy training. grin  I see you got a CH47 as your Avatar. Cockpit, Crew , Maintenance ?

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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.

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Posted: 18 October 2013 12:36 PM   [ Ignore ]   [ # 24 ]
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15-12-9
Dead lifts 75#
3 12-15 DT bearcrawls
3:33

Warmup 12 step 20/10 tabata. One set

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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: 18 October 2013 12:55 PM   [ Ignore ]   [ # 25 ]
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OPG57 - 18 October 2013 12:05 PM

Great Job Glorybelle. Will this be your final long run or are you doing 1 more before the big event ? Good deal on 7 mph pace. Sub 4:00:00 looks doable. Have a great weekend wink

Thanks OPG. If I were doing a typical marathon training program, I would have already completed 3 20-milers and this 14 miler would indeed be my last long run. And the week before the marathon would be maybe a 10 miler, tops. In the last two weeks I’d run mostly easy miles and do *short* speed workouts (like 800s, 400s, 200s).

But because this was a last minute entry into the marathon, I’m just trying to get time on my feet so that 26.2 miles doesn’t feel like it’s killing me. grin So, I might try for one last long run next week, 16-18 miles, and then that’s it.

I will say that the consistent CrossFit training since April has strengthened my glutes, hips, back and legs, which when weak are super prone to injury if you run a lot of miles. If I hadn’t been doing CrossFit, there’s no way I would have taken this last minute entry. I think it’ll help me avoid overuse injury from this mileage build up. *knock on wood*

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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: 18 October 2013 01:16 PM   [ Ignore ]   [ # 26 ]
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Glorybelle - 18 October 2013 12:55 PM
OPG57 - 18 October 2013 12:05 PM

Great Job Glorybelle. Will this be your final long run or are you doing 1 more before the big event ? Good deal on 7 mph pace. Sub 4:00:00 looks doable. Have a great weekend wink

Thanks OPG. If I were doing a typical marathon training program, I would have already completed 3 20-milers and this 14 miler would indeed be my last long run. And the week before the marathon would be maybe a 10 miler, tops. In the last two weeks I’d run mostly easy miles and do *short* speed workouts (like 800s, 400s, 200s).

But because this was a last minute entry into the marathon, I’m just trying to get time on my feet so that 26.2 miles doesn’t feel like it’s killing me. grin So, I might try for one last long run next week, 16-18 miles, and then that’s it.

I will say that the consistent CrossFit training since April has strengthened my glutes, hips, back and legs, which when weak are super prone to injury if you run a lot of miles. If I hadn’t been doing CrossFit, there’s no way I would have taken this last minute entry. I think it’ll help me avoid overuse injury from this mileage build up. *knock on wood*

Very good, I hope the additional Muscle will help your effort.Best of luck Glorybelle.OPG grin

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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.

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Posted: 18 October 2013 01:20 PM   [ Ignore ]   [ # 27 ]
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OPG Thanks, I am looking forward to it!

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 18 October 2013 01:27 PM   [ Ignore ]   [ # 28 ]
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Juan - 18 October 2013 01:20 PM

OPG Thanks, I am looking forward to it!

I love the Muscle of the Chinook. We had to use one in Korea to airlift a M35A2 that we couldn’t retrieve with our M543 wrecker on a mountain road. The CH47 flew it back to Osan AB for us. Very cool to watch grin

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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.

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Posted: 18 October 2013 01:33 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 18 October 2013 01:27 PM
Juan - 18 October 2013 01:20 PM

OPG Thanks, I am looking forward to it!

I love the Muscle of the Chinook. We had to use one in Korea to airlift a M35A2 that we couldn’t retrieve with our M543 wrecker on a mountain road. The CH47 flew it back to Osan AB for us. Very cool to watch grin

Yeah, the Chinook is a beast.  The pic is its little sister, the CH-46 Sea Knight.  Not obnoxiously strong like the 47 but she gets the job done.  A good generalist, if you will.  grin

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 18 October 2013 01:43 PM   [ Ignore ]   [ # 30 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
Press:
10-3-3-3-3-3 reps,
35-45-55-61-66-71 lbs
Overhead Squat:
1x10, 15 lbs
Front Squat:
1x10, 45 lbs
Back Squat:
1x10, 45 lbs

WOD:
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.
OS: 25-35-45-51-55 lbs
FS: 95-101-105-111-115 lbs
BS: 121-125-131-135-141(PR) lbs

C/O:
15-12-9 reps of weighted sit-ups, 10 lb medicine ball
stretching

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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

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