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Saturday, October 19th, 2013 - Snatch balance
Posted: 20 October 2013 08:42 AM   [ Ignore ]   [ # 46 ]
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SUNDAY 131020. (Posted here b/c Sunday is closed)
“Walsh”
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
Post time to comments.

WU: stretches, sit-ups, push-ups

Hero WOD (modified): Four rounds for time of:
22 Burpees, (w/o pull-ups b/c still working on them)
85 pound Back squat, 22 reps (15lb standard bar & all the plates I currently own)
Walk 200 meters with 20lb home-made medicine ball overhead

Round 1: 5:39
rest 30 sec

Round 2: 5:54
rest 45 sec

Round 3: 6:34
rest 60 sec

Round 4: 6:19 (burpees this round were 11-11, but the squats went faster)
fall over….

CD: 1 rep Songham 1, 5 reps Songham 2, 20 minutes shooting baskets w/my kids.

I did my best to honor 1st Lt. Jonathan P. Walsh by doing this WOD as close to Rx’d as possible for me.  I wanted to quit after 2 rounds, pushed myself to do three, then told myself that I’d already done 75% after three rounds, so what was one more….

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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: 20 October 2013 10:13 AM   [ Ignore ]   [ # 47 ]
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Not for time, in Bunker gear with SCBA

5 RDS
7 deadlifts 175#
10 pushups
75m farmer’s carry with two 45# containers of foam
5 pullups
15 pike pole raises with empty bar

Warmup
500m row
DROMS

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 20 October 2013 10:37 AM   [ Ignore ]   [ # 48 ]
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dannyrod - 20 October 2013 10:13 AM

Not for time, in Bunker gear with SCBA

5 RDS
7 deadlifts 175#
10 pushups
75m farmer’s carry with two 45# containers of foam
5 pullups
15 pike pole raises with empty bar

Warmup
500m row
DROMS

Sounds like a fun one Danny. How long did it take to drain your 30 minute air supply on SCBA 15 min.? Did you keep the regulator in the face plate afterwards LOL Have a good one.

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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: 20 October 2013 10:45 AM   [ Ignore ]   [ # 49 ]
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SheepDawg - 20 October 2013 08:42 AM

SUNDAY 131020. (Posted here b/c Sunday is closed)
“Walsh”
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
Post time to comments.

WU: stretches, sit-ups, push-ups

Hero WOD (modified): Four rounds for time of:
22 Burpees, (w/o pull-ups b/c still working on them)
85 pound Back squat, 22 reps (15lb standard bar & all the plates I currently own)
Walk 200 meters with 20lb home-made medicine ball overhead

Round 1: 5:39
rest 30 sec

Round 2: 5:54
rest 45 sec

Round 3: 6:34
rest 60 sec

Round 4: 6:19 (burpees this round were 11-11, but the squats went faster)
fall over….

CD: 1 rep Songham 1, 5 reps Songham 2, 20 minutes shooting baskets w/my kids.

I did my best to honor 1st Lt. Jonathan P. Walsh by doing this WOD as close to Rx’d as possible for me.  I wanted to quit after 2 rounds, pushed myself to do three, then told myself that I’d already done 75% after three rounds, so what was one more….

Good effort SheepDawg.

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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: 20 October 2013 11:28 AM   [ Ignore ]   [ # 50 ]
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4 sets of:
A1) SA Press 31X1 8 per arm; 20 sec transition (35-35-35-30pounds)
A2) Strict T2B 8 reps; 30sec rest
Then 3 sets of:
B) Ring Row 10 reps; 30sec rest
MetCon
400m Run @ warm-up speed 2:29
2min Rest
400m Run @ warm-up speed 2:24
2min Rest
400m Run @ warm-up speed 2: 24

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 20 October 2013 12:27 PM   [ Ignore ]   [ # 51 ]
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Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

30-40-50-60(F)-55-60-60-60-45(F)-45

My shoulders were shot from doing Eva yesterday.

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 20 October 2013 01:05 PM   [ Ignore ]   [ # 52 ]
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OPG57 - 20 October 2013 10:45 AM
SheepDawg - 20 October 2013 08:42 AM

SUNDAY 131020. (Posted here b/c Sunday is closed)
“Walsh”
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
Post time to comments.

WU: stretches, sit-ups, push-ups

Hero WOD (modified): Four rounds for time of:
22 Burpees, (w/o pull-ups b/c still working on them)
85 pound Back squat, 22 reps (15lb standard bar & all the plates I currently own)
Walk 200 meters with 20lb home-made medicine ball overhead

Round 1: 5:39
rest 30 sec

Round 2: 5:54
rest 45 sec

Round 3: 6:34
rest 60 sec

Round 4: 6:19 (burpees this round were 11-11, but the squats went faster)
fall over….

CD: 1 rep Songham 1, 5 reps Songham 2, 20 minutes shooting baskets w/my kids.

I did my best to honor 1st Lt. Jonathan P. Walsh by doing this WOD as close to Rx’d as possible for me.  I wanted to quit after 2 rounds, pushed myself to do three, then told myself that I’d already done 75% after three rounds, so what was one more….

Good effort SheepDawg.

Thanks.  I did this before GardDawg’s scaling came out.  Looks like I scaled fairly close to my level by pure guess!  grin

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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: 20 October 2013 04:30 PM   [ Ignore ]   [ # 53 ]
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Saturday 131019 1730 hrs - garage temp 85 degrees

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

WOD: 
Lift up Luke - Autism Awareness Workout

5 minute AMRAP:
4 Power Cleans 155 pounds - SUB 105 pounds
24 Double Unders - SUB 48 Single Unders
10 Pull-ups

2 rounds + PCs + SUs + 7 Pull-ups = 111 reps total

Took 1 minute rest - Then decided to do it again…

2 rounds even = 76 reps

The pull-ups were the slog as usual - probably should have scaled the number down.  Scaling for this WOD was not posted so I just did my own.

I was excited when I saw the “Lift up Luke” video a few days ago on the CrossFit main site.  My oldest son has Autism and so Autism awareness and help for families with Autism is something I am always in support of ! grin
I was a little disappointed that they didn’t make this the Main site WOD for Saturday.

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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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