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Sunday, October 20th, 2013 - Walsh - RIP
Posted: 20 October 2013 05:11 PM   [ Ignore ]   [ # 16 ]
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90 minutes bikram yoga

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 20 October 2013 05:12 PM   [ Ignore ]   [ # 17 ]
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David J H - 20 October 2013 04:58 PM

rest day

With some urging from my kids, I decided to give them a ride in the old radio flyer wagon. Pulling the wagon with a rope tied around my waist. It was my two oldest kids and a neighbor (155 pounds total) in the wagon, plus, as and added weight, I was carrying my youngest son (31 pounds) in my arms the whole time. 
I did a little loop around the neighborhood at a steady even pace. About 1.5 km or .90 mile .

Not bad,  I know it would have been more resistance with a sled,  I am working on a getting a usable sled soon.

Thanks for the ideas OPG wink

I couldn’t think of a cooler way to workout David grin Making the kids apart of it was Awesome. I’m sure it will be a cherished memory for them to look back on. Well done Dad! wink

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 20 October 2013 05:16 PM   [ Ignore ]   [ # 18 ]
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Rest day recovery row…10:00, 2,090m.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 20 October 2013 05:21 PM   [ Ignore ]   [ # 19 ]
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THURSDAY 131017

“Eva” lite Pack

Five 3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

27:50

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 21 October 2013 06:20 AM   [ Ignore ]   [ # 20 ]
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20131020 Sun
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
20-25-35-40-45-60-65-70-75-80
20 pounds more than on 6/25/2013.

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M/48/6’3”/225
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 21 October 2013 06:55 AM   [ Ignore ]   [ # 21 ]
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131020 1RM Split Jerk
Warm up:

3mi skate
5 min DROMs

BBGymnastics
1RM Split jerk
210#

Metcon
3 rounds:
400m Run with plate 45#
5 Snatches 165/110# (115#)
For time.
Time: 13:15

——————————————-

131019 High Bar Back Squat
Warm up:

3 min jump rope
5 min DROMs
Burgener warm up

Strength
HBBS:
1X8@65% (155#), 70% (170#), 75% (180#), 80% (195#) – this is 4 sets total @ increasing percentages, rest 2 minutes.

Metcon
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75# (95#)
3 Box jumps 30”
3 C2B
6 Thrusters 115/75#
6 Box jumps 30”
6 C2B
9 Thrusters 115/75#
9 Box jumps 30”
9 C2B
....until 12 mins is over.
Reps: 112

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 21 October 2013 09:07 AM   [ Ignore ]   [ # 22 ]
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Eva Puppy Scaled
Three Rounds
400m run
20 one pood kettle bell swings
20 pull ups
12:57

Warmed up with some light dynamic stretching and jumping jacks.  Felt totally burned after this one.  Was able to get the first round of 20 pull ups complete unbroken.  Pretty pleased to have that first round done around three minutes.

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

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Posted: 21 October 2013 11:51 AM   [ Ignore ]   [ # 23 ]
Big Dawg
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SUNDAY 131020

“Walsh”

Four rounds for time of:
22 Burpee pull-ups
155 pound Back squat, 22 reps
Run 150 meters with a 45 pound plate overhead

27:53

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M/34/5’ 10”/182#

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Posted: 21 October 2013 01:03 PM   [ Ignore ]   [ # 24 ]
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done sunday
Buy in:
30 good morning
2:00 hammy on box
2:00 foam roll pecs
200m run
2:00 down dog
20 bulgarian split squats
2:00 couch
1:00 up dog
30 air squats

Wod:
Row 500m 2:10
50 double unders -very broken
20 back squats @105-135# (your call) @55kg 8/7/5
50 double unders—three sets
Row 500m 2:06
13.43

Cash out:
3 max plank holds
1:28, 1:04, :38

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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

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Posted: 21 October 2013 05:31 PM   [ Ignore ]   [ # 25 ]
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Skinned the cat… Check day after tomorrow for make up 100m sprint repeats (if any)

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M/33/6’3”/245lbs CFBD: 3/1/13

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