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Tuesday, October 22nd, 2013 - Rest Day
Posted: 22 October 2013 04:53 PM   [ Ignore ]   [ # 46 ]
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Rest Day

Practiced forms:  Songham 1, 2, & 3.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 22 October 2013 05:30 PM   [ Ignore ]   [ # 47 ]
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Unfortunately, I have had to put my CrossFit on temporary hiatus for several weeks while completing an office challenge based on number of minutes of exertion. Gone were the all-around workouts, replaced by pure cardio - typically walking and elliptical machine work. But today, I was set to cross the 1200 minute standard (8-week challenge), and so I decided to go over the top in style by returning triumphantly to CF with my favorite endurance WOD. (Note: Making it to 1200 minutes earns me a place in a drawing for a 5-day all-expenses paid trip to Miraval resort north of Tucson, AZ in December or January - GREAT for us Minnesotans who are normally trying to WOD in the snow and/or trudging through it to get to our box).

Thinking once again of Specialist Hamilton and the Big Red One at Fort Riley in Kansas (having grown up in the state), I set forth with the cannons going off in my head as I started to row. Reminder of the Hamilton WOD, scaled:
3 rounds for time
500m row
20 pushups (half regular, half kneeling)
500m run
20 modified pullups

Time - 30:09.3

When I did this WOD on 23 February:
Hamilton - RIP Puppies
Three rounds for time of:
Row 500 meters
15 Push-ups (sub push-up progression)
Run 500 meters (sub elliptical)
15 beginner Pull-ups

Time: 23:08.8

Damn. I have come a LONG way, baby. I wanted to do it as all regular pushups but had to go to half and half when I failed the 11th rep in set two SIX times. It’s no apples to apples comparison, but man, this shit works.

WOD analysis: Went out way too fast on the opening 500m - 2:05 opening 500. Burned out my arms for later. This time, it wasn’t the speed that got me - it was the effort in the body weight stuff. I have epic dead arms and didn’t severely crash my glucose the way I did when I did Hamilton in February. No shin splints from running, which excites many of my running friends. I might be able to take on a 5k sooner rather than later!

Sorry for writing a book and winning the Bore-Ass. I just wanted to share it all with everyone in all its glory!

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 22 October 2013 05:42 PM   [ Ignore ]   [ # 48 ]
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20131022 Tue
Big pup:
Two rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 22 reps
Run 200 meters with a 25 pound plate overhead
23:52
Tough one, touch of flu over the weekend so didn’t have the cajones for another round.

RIP.

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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: 22 October 2013 06:16 PM   [ Ignore ]   [ # 49 ]
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Buy in
3 rounds, 15, 12 and 10 reps: back extensions, sit ups, dips, knees to elbows
3 rounds, 10 reps: ball push ups, pull ups, side crunches

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M/44/5’8”/147
CF DOB 12/31/2010
#lookup

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Posted: 22 October 2013 07:13 PM   [ Ignore ]   [ # 50 ]
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MNtiger73 - 22 October 2013 05:30 PM

Unfortunately, I have had to put my CrossFit on temporary hiatus for several weeks while completing an office challenge based on number of minutes of exertion. Gone were the all-around workouts, replaced by pure cardio - typically walking and elliptical machine work. But today, I was set to cross the 1200 minute standard (8-week challenge), and so I decided to go over the top in style by returning triumphantly to CF with my favorite endurance WOD. (Note: Making it to 1200 minutes earns me a place in a drawing for a 5-day all-expenses paid trip to Miraval resort north of Tucson, AZ in December or January - GREAT for us Minnesotans who are normally trying to WOD in the snow and/or trudging through it to get to our box).

Thinking once again of Specialist Hamilton and the Big Red One at Fort Riley in Kansas (having grown up in the state), I set forth with the cannons going off in my head as I started to row. Reminder of the Hamilton WOD, scaled:
3 rounds for time
500m row
20 pushups (half regular, half kneeling)
500m run
20 modified pullups

Time - 30:09.3

When I did this WOD on 23 February:
Hamilton - RIP Puppies
Three rounds for time of:
Row 500 meters
15 Push-ups (sub push-up progression)
Run 500 meters (sub elliptical)
15 beginner Pull-ups

Time: 23:08.8

Damn. I have come a LONG way, baby. I wanted to do it as all regular pushups but had to go to half and half when I failed the 11th rep in set two SIX times. It’s no apples to apples comparison, but man, this shit works.

WOD analysis: Went out way too fast on the opening 500m - 2:05 opening 500. Burned out my arms for later. This time, it wasn’t the speed that got me - it was the effort in the body weight stuff. I have epic dead arms and didn’t severely crash my glucose the way I did when I did Hamilton in February. No shin splints from running, which excites many of my running friends. I might be able to take on a 5k sooner rather than later!

Sorry for writing a book and winning the Bore-Ass. I just wanted to share it all with everyone in all its glory!

Welcome back and good work on the improvements.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 23 October 2013 03:09 AM   [ Ignore ]   [ # 51 ]
Stray Dawg
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WU:  3 rds: 15 push ups, 15 squats, no pulls, abs, stretch, 4xdips

WOD:

Run 400M
1 pood KB x 20 swings
20 pull ups (Rd 1: 4,4,4,4 + 4 assisted, Rd 2: 4,4 + 12 assisted, Rd 3: 4,2,2,2 +10 assisted)

3 rds for time 19:28

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M - 44 - 5’ 11 & 3/4” - 165 - Buckeye

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Posted: 23 October 2013 05:27 AM   [ Ignore ]   [ # 52 ]
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Warmup: Standard Crossfit Warmup

SWOD: Overhead Press: 120lbs

(5)x 65lbs, (5) x 95lbs, (3) x 100lbs, (4) x 105lbs

Skill: Power Clean: Focused on remaining over the bar until the knees were extended and ensured the hips moved more vertically than horizontally during the pull and catch.

WOD: For time: (25) SDHPs, (30) Squats, (20) Chinups & (10) Hang Snatch.  Completed in 4:52.02

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M/28/5’11”/158

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Posted: 23 October 2013 06:14 AM   [ Ignore ]   [ # 53 ]
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CFWU

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

By the time I got to the first round of pull ups, someone had taken over the space where the only pull up bar is in the globo gym.  I was only able to complete the runs and kb swings.

12:44

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F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 23 October 2013 08:53 AM   [ Ignore ]   [ # 54 ]
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OPG57 - 22 October 2013 01:02 PM
Mike R. - 22 October 2013 12:55 PM

B/I:
cfwu
stretching
ankle & shoulder mobility
Back Squat:
10-3-3-3-3-3 reps,
45-65-75-85-95-111 lbs
Burgener warm-up x3, 25-35-45 lbs

WOD:
Snatch:
3-3-2-2-2-1-1-1-1-1 reps,
45-45-55-55-55-65-65-65-65-71 lbs

C/O:
100 single-unders
stretching

Slow and Steady, You’re getting there Mike. I hope the sister and little one are doing well. wink

Thanks OPG. Snatches are a challenge for me. Trying to correct my form before I up the weight. My sister was released from the hospital yesterday. Nephew will be there a while, but he is much better. His numbers are normal for the first time in his life. smile

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M/35/6’0”/164 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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Posted: 23 October 2013 10:04 AM   [ Ignore ]   [ # 55 ]
Top Dawg
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Mike R. - 23 October 2013 08:53 AM
OPG57 - 22 October 2013 01:02 PM
Mike R. - 22 October 2013 12:55 PM

B/I:
cfwu
stretching
ankle & shoulder mobility
Back Squat:
10-3-3-3-3-3 reps,
45-65-75-85-95-111 lbs
Burgener warm-up x3, 25-35-45 lbs

WOD:
Snatch:
3-3-2-2-2-1-1-1-1-1 reps,
45-45-55-55-55-65-65-65-65-71 lbs

C/O:
100 single-unders
stretching

Slow and Steady, You’re getting there Mike. I hope the sister and little one are doing well. wink

Thanks OPG. Snatches are a challenge for me. Trying to correct my form before I up the weight. My sister was released from the hospital yesterday. Nephew will be there a while, but he is much better. His numbers are normal for the first time in his life. smile

Snatches are a Challenge for everybody, The level of flexibility required goes well beyond a normal persons range of motion and pain tollerances when stating out.It take lots of time and practice.Be patient, If you want to do it you’ll get there.  Good deal on your sisters release. I’m glad to hear the little guy responded so well. Praise God. Take care Mike.OPG

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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: 23 October 2013 12:55 PM   [ Ignore ]   [ # 56 ]
Big Dawg
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OHS Chipper—Big Pups
Four rounds
10 Over head squats, 45 pound bar
20 sit ups, heals anchored

6:05.  Abs were dead and almost wanting to cramp up, but other than that it didn’t seem like enough.  So I did a 5th set of 10 OHS for good measure followed by a few sets of curls and tricep extensions.

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M/38/5’10”/180lb
Habakkuk 3:19

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