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Thursday, October 18th, 2013 - Rest Day
Posted: 18 October 2013 01:46 PM   [ Ignore ]   [ # 31 ]
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Juan - 18 October 2013 01:33 PM

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

My oops. So Sea operations. Navy or USMC. Very cool! I like the generalist description.Kind of like a Crossfit helicopter grin  Have fun on the workouts Juan wink OPG

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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

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Posted: 18 October 2013 02:03 PM   [ Ignore ]   [ # 32 ]
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Warm Up

Snatch Practice

Bench
171 8x2

7 RFT
7 Hang Cleans 95 lb
7 Ring Dips
7 Ring Rows
7 T2B

9:15

Run 2.5
20:15

Done

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“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

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Posted: 18 October 2013 02:07 PM   [ Ignore ]   [ # 33 ]
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jennmedic - 18 October 2013 02:03 PM

Warm Up

Snatch Practice

Bench
171 8x2

7 RFT
7 Hang Cleans 95 lb
7 Ring Dips
7 Ring Rows
7 T2B

9:15

Run 2.5
20:15

Done

Short and sweet. Have a good weekend Jenn.OPG grin

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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

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Posted: 18 October 2013 02:59 PM   [ Ignore ]   [ # 34 ]
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Friday 131018 0500 hrs - garage temp 70f.

WU: 3x : Samson stretch, 5 shoulder dislocates, 15 ohs w/ pvc, 15 sit-ups, 15 good-mornings 45 #, 12 pull-ups, 12 dips. 

WOD:
Overhead squat 1-1-1-1-1 reps :  55 - 65 - 75 - 85 - 95
Front squat 1-1-1-1-1 reps     :  135 - 145 - 155 - 165 - 175
Back squat 1-1-1-1-1 reps     :  185 - 195 - 205 - 215f - 205

Rests were 1 minute to 2 minutes between reps (took 2 minute rests on heavier back squats).

I felt weak today, not close to PR’s on any of these.  Even the pull ups during my warm up were a struggle.  Paying the price for taking 12 days off !!!  Won’t let that happen again, if I can help it.

Still felt good to work on squats.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 18 October 2013 03:05 PM   [ Ignore ]   [ # 35 ]
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David J H - 18 October 2013 02:59 PM

Friday 131018 0500 hrs - garage temp 70f.

WU: 3x : Samson stretch, 5 shoulder dislocates, 15 ohs w/ pvc, 15 sit-ups, 15 good-mornings 45 #, 12 pull-ups, 12 dips. 

WOD:
Overhead squat 1-1-1-1-1 reps :  55 - 65 - 75 - 85 - 95
Front squat 1-1-1-1-1 reps     :  135 - 145 - 155 - 165 - 175
Back squat 1-1-1-1-1 reps     :  185 - 195 - 205 - 215f - 205

Rests were 1 minute to 2 minutes between reps (took 2 minute rests on heavier back squats).

I felt weak today, not close to PR’s on any of these.  Even the pull ups during my warm up were a struggle.  Paying the price for taking 12 days off !!!  Won’t let that happen again, if I can help it.

Still felt good to work on squats.

Good effort David wink

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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

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Posted: 18 October 2013 04:14 PM   [ Ignore ]   [ # 36 ]
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Moto x 3 @ Muddy Creek. First time I’ve ridden and it felt more like a rest day than workout thx to CrossFit. Moto used to be my exercise, now it is a treat.

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“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: 18 October 2013 04:17 PM   [ Ignore ]   [ # 37 ]
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Thanks OPG.  Always good to hear encouragement. 
I still have a pull sled on the plans….I was thinking about using a used tire for a pull sled (I have access to them at work), I live in the suburbs and not close to any big dirt or grass area. Have you tried a tire on asphalt?  Is that harder to pull than metal sled on dirt? The old lady who lives across the street is on the Homowners Associasion board. So I am sure she would say something if I pull a metal sled on the street (too noisy, causing damage to the asphalt, etc, etc )!  I guess I could load up weights and sled in a car and drive to a park nearby.
Just funny when people give you that look like “...what the - are you doing?”  hmmm

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 18 October 2013 05:07 PM   [ Ignore ]   [ # 38 ]
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David J H - 18 October 2013 04:17 PM

Thanks OPG.  Always good to hear encouragement. 
I still have a pull sled on the plans….I was thinking about using a used tire for a pull sled (I have access to them at work), I live in the suburbs and not close to any big dirt or grass area. Have you tried a tire on asphalt?  Is that harder to pull than metal sled on dirt? The old lady who lives across the street is on the Homowners Associasion board. So I am sure she would say something if I pull a metal sled on the street (too noisy, causing damage to the asphalt, etc, etc )!  I guess I could load up weights and sled in a car and drive to a park nearby.
Just funny when people give you that look like “...what the - are you doing?”  hmmm

Hey David. Either a tire or a sheet of 2’X 2’ x 3/4” Plywood will give you the drag resistance. It shouldn’t mess up the Asphalt either. As far as drawing undue attention , That’s another thing LOL . I used to have all the Power lifters who trained with me in my Home Garage Gym,(It was in a housing tract) Finish there Squat sessions by pushing our 1984 escort 100 yards for time. The Neighbors got used to it as yours will too, If you do it regularly anyways. Have a great weekend David. OPG grin

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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

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Posted: 18 October 2013 05:28 PM   [ Ignore ]   [ # 39 ]
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Puppy Fran

15-9-6
35# Trusters
Pull-ups

5:34.27

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F55/5’7”/140Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 18 October 2013 05:32 PM   [ Ignore ]   [ # 40 ]
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Standard Warm-Up (minus pull-ups)

Run 800 meters
75 lb dumbbell swing 20 reps
20 pull-ups

Three rounds for time of 35 minutes

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Posted: 18 October 2013 05:49 PM   [ Ignore ]   [ # 41 ]
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4 sets of:
A1) Front rack split squats 31X1 8-10 reps per leg; rest 30sec
A2) Single-Unders 30 sec; rest 1min
4 Sets
B) Hanging L-Sit 10sec acc; 10sec rest

MetCon
3 Rounds (75,75,65 pounds)
5 TNG Power Snatch + OHS
10sec rest
5 NPBBJ (24/20’‘)
10sec rest
5 TNG Power Snatch + OHS
3min Rest

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 18 October 2013 06:44 PM   [ Ignore ]   [ # 42 ]
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Four rounds for time of:
Run 400 meters
15 Pull-ups

17:08

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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: 18 October 2013 07:09 PM   [ Ignore ]   [ # 43 ]
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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.

Post loads to comments.

135/145/155/165f/165f
165/175/185/195/205f
205/215/225/235/245f

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M/47/5’10”/155

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Posted: 18 October 2013 07:37 PM   [ Ignore ]   [ # 44 ]
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Smokey - 18 October 2013 06:44 PM

Four rounds for time of:
Run 400 meters
15 Pull-ups

17:08

Hey 2 days in a row . Good to see you back Smokey. You still cycling or is that Calgary weather getting to cold?  Have a Great weekend. OPG

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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

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Posted: 18 October 2013 08:59 PM   [ Ignore ]   [ # 45 ]
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OPG57 - 18 October 2013 07:37 PM
Smokey - 18 October 2013 06:44 PM

Four rounds for time of:
Run 400 meters
15 Pull-ups

17:08

Hey 2 days in a row . Good to see you back Smokey. You still cycling or is that Calgary weather getting to cold?  Have a Great weekend. OPG

Yeah for me - 2 days in a row! Hardly touched the bike all summer - injuries even though the weather was great. Starting to get cold now, though. Leaves have almost all fallen off the trees. Have a great weekend, too.

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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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