4 of 4
4
Thursday, October 18th, 2013 - Rest Day
Posted: 19 October 2013 12:12 AM   [ Ignore ]   [ # 46 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  525
Joined  2012-11-24

Squat
5x60kg
5x85kg
3x100kg
1x115kg
5x115kg PR +2.5kg

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 19 October 2013 01:52 AM   [ Ignore ]   [ # 47 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  325
Joined  2010-05-23

EVA Scaled to Puppiesish!:
Three rounds for time of:
Run 400 meters
1/2 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups
17:21

Buy In: Run 400m with dynamic stretching, jump rope, 10x Push up, GHD Situp, Back Ext, Squats, box jump
Cash out: Stretching

 Signature 

M 48YO 6’2” 182lb

Profile
 
 
Posted: 19 October 2013 08:03 AM   [ Ignore ]   [ # 48 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  612
Joined  2011-10-06

20131018 Fri
Helenstein (sub for Eva, no pull-up bar)

5 RFT:
Run 400M
15 kettlebell swings 35#
15 push press 75#
22:33

 Signature 

M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 19 October 2013 03:37 PM   [ Ignore ]   [ # 49 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

Friday Oct 18

Buy in:
2:00 banded shoulder stretching
1:00 child’s pose
2:00 lacrosse ball rolling on pec
2:00 down dog stretch
1:00 bottom of the squat

Then 3 x
5 push-ups
10 squats

Tabata:
Squats————————15,15,15,14,14,14,14,14=115
Push-ups——————-6,7,9,10,10,8,7,7,      =64
Lunges————————-11,11,11,11,11,11,10,11=87
Sit-ups————————-11,10,10,10,10,10,9,9, =79
Mountain climbers—9,9,9,9,7,9,9,9       =70
total=415

Cash out:

Row 1 k for time
4:17.4 meh

jammed the knuckle on my thumb on Wednesday it is feeling better, I think I’ll be able to lift pain free on Monday. Weight lifting meet coming up on November 16th.

 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
 
 
Posted: 19 October 2013 05:22 PM   [ Ignore ]   [ # 50 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14082
Joined  2004-06-18

30 Snatches
5 x 115
5 x 120
5 x 125
5 x 130
10 x 115

Box Squat, 15”
EMOM x 15
135 x 2

Deadlift
EMOM x 10
255 x 2

20 minute row

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 19 October 2013 10:35 PM   [ Ignore ]   [ # 51 ]
Stray Dawg
Avatar
RankRank
Total Posts:  20
Joined  2013-10-05

5min w/u including 30 jumping jacks and dynamic stretching

65# Deadlift, Wall assist hand stands

15,12,9 reps and 15,12,9 second hand stands

3:16

 Signature 

“It is not daily increase but daily decrease; hack away the unessential”  ~ Bruce Lee

Profile
 
 
   
4 of 4
4