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Wednesday, October 23rd, 2013 - Row, Push-ups
Posted: 23 October 2013 08:45 AM   [ Ignore ]   [ # 16 ]
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B/I:
cfwu
stretching
ankle mobility

WOD:
12 minute AMRAP of:
25 SDHPs
10 pushups
5 rounds + 10 SDHPs

C/O:
stretching

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M/35/6’0”/170 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 09:27 AM   [ Ignore ]   [ # 17 ]
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POSE work
400m jog
3:00minutes calf stretching
4x20m Carioca
4x20m forward lunge
then 3 rds
100m run/1:oo rest
200m run/2:00 rest
1@94bpm, 2@98bpm, 3@102bpm
then 2 rds
50m/:30sec rest @92bpm
100m/1:00 rest @94bpm
200m/ 2:00 rest @96bpm

WOD:
50/40 hip extensions
40/32 push-ups
30/24 GHD sit-ups - -I did 10 GHD and 20 ab-mat, Darla did all abmat
20/16 pull-ups - Darla with red and blue bands
10/8 TGU - 16/12kg

M- 13:14—5:10 was TGU’s,
D- 12:50

Strength: darla had to leave
FS to todays 3RM
20-40-50-60-63x1
then was supposed to be
2x3@95%/57kg and 2x3@90%/54kg but I way misloaded the the bar so did
2x3@87%/52kg and 2x3@82%/49kg  
I figured out the %ages later just a brain fart when loading

focused on upright stance/straight bar path/tight core

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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: 23 October 2013 09:47 AM   [ Ignore ]   [ # 18 ]
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W/U

5:00 jumping rope
Burgener
3x Samson stretch, squat, shoulder pass, situp, back ext, pullups, dips

WEDNESDAY 131023

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
10 Push-ups

9 rounds plus 200m

$O

Handstand/headstand work

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 23 October 2013 10:19 AM   [ Ignore ]   [ # 19 ]
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Mike R. - 23 October 2013 08:45 AM

B/I:
cfwu
stretching
ankle mobility

WOD:
12 minute AMRAP of:
25 SDHPs
10 pushups
5 rounds + 10 SDHPs

C/O:
stretching

Good work Mike 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: 23 October 2013 11:28 AM   [ Ignore ]   [ # 20 ]
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At the station today..

Back squat
45 x 10
95 x 7
135 x 5
155 x 5
175 x 5
185 x 5

Deadlift
135 x 10
165 x 5
185 x 5
205 x 5
225 x 5

Shoulder press
45 x 10
95 x 5
105 x 5
115 x 5
125 X 5

Metcon
100 burpees
8:42

In
500m row
DROMS
Stretching

Out
5 legless rope climbs (1 between each movement)

Gearing up for a 12 week strength cycle with short metcons peppered in…

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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: 23 October 2013 11:46 AM   [ Ignore ]   [ # 21 ]
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OPG57 - 23 October 2013 06:35 AM

Morning all, Deadlift day week 4
Elliptical 10 min. warm up. 2 miles

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
363 x 11 No Belt   http://vimeo.com/77594967     

I’m having fun with high rep Deadlifts for the 1st time in my life. Since my form isn’t degrading ,I will continue on with them. 374 x 10 next week.  God willing wink

Sled pull   133.5 lbs.  1 mile non stop.  Time   37:11           This was mentally and physically the hardest thing I have ever done in my life. I wanted to quit at 1st lap, 2nd lap and even on final stretch.  Thank you God for allowing me to persevere   beatup

Nice deadlifts!! That’s an insane amount of sled pulling at 135, you’re insane Guy!

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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: 23 October 2013 11:54 AM   [ Ignore ]   [ # 22 ]
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Finally talked the doc into an MRI and I have two herniated discs.

That doesn’t actually change the rehab much but at least I get to see a real PT now.

Mostly just have to add spinal decompression between sets of light squats and deads.

Front Squat
(45x5)2, 65x5
105x5, 135x5, (165x5)3

Bench Press
(45x5)2, 135x5
155x5, (165x5)3

AMRAP 7:
Run 200m
20 double unders.

4 rds + ~125m

Rounds 2-4 had unbroken double unders.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 23 October 2013 12:05 PM   [ Ignore ]   [ # 23 ]
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Complete as many rounds as possible in 15 minutes of:
Row 250 meters (sub: 200m run)
25 Push-ups

1st - 01:17
2nd - 01:35
3rd - 02:00
4th - 02:26
5th - 02:33
6th - 02:29
7th - 02:35

Total: 7 rounds even

Push ups proving to be the limiting factor, everything after the first round was broken up into god knows what…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 23 October 2013 12:11 PM   [ Ignore ]   [ # 24 ]
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dannyrod - 23 October 2013 11:28 AM

At the station today..

Back squat
45 x 10
95 x 7
135 x 5
155 x 5
175 x 5
185 x 5

Deadlift
135 x 10
165 x 5
185 x 5
205 x 5
225 x 5

Shoulder press
45 x 10
95 x 5
105 x 5
115 x 5
125 X 5

Metcon
100 burpees
8:42

In
500m row
DROMS
Stretching

Out
5 legless rope climbs (1 between each movement)

Gearing up for a 12 week strength cycle with short metcons peppered in…

Good routine Danny. Well done.

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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: 23 October 2013 12:14 PM   [ Ignore ]   [ # 25 ]
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dannyrod - 23 October 2013 11:46 AM
OPG57 - 23 October 2013 06:35 AM

Morning all, Deadlift day week 4
Elliptical 10 min. warm up. 2 miles

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
363 x 11 No Belt   http://vimeo.com/77594967     

I’m having fun with high rep Deadlifts for the 1st time in my life. Since my form isn’t degrading ,I will continue on with them. 374 x 10 next week.  God willing wink

Sled pull   133.5 lbs.  1 mile non stop.  Time   37:11           This was mentally and physically the hardest thing I have ever done in my life. I wanted to quit at 1st lap, 2nd lap and even on final stretch.  Thank you God for allowing me to persevere   beatup

Nice deadlifts!! That’s an insane amount of sled pulling at 135, you’re insane Guy!

I think I met my match on the sled pull today. I won’t be adding weight for awhile. I still think its boosting my leg strength on Deadlift ,So its worth doing. Thanks Danny

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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: 23 October 2013 12:16 PM   [ Ignore ]   [ # 26 ]
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frosty996 - 23 October 2013 11:54 AM

Finally talked the doc into an MRI and I have two herniated discs.

That doesn’t actually change the rehab much but at least I get to see a real PT now.

Mostly just have to add spinal decompression between sets of light squats and deads.

Front Squat
(45x5)2, 65x5
105x5, 135x5, (165x5)3

Bench Press
(45x5)2, 135x5
155x5, (165x5)3

AMRAP 7:
Run 200m
20 double unders.

4 rds + ~125m

Rounds 2-4 had unbroken double unders.

Sorry to hear it was so serious Frosty. Your Rehab numbers are looking good . Hope you have a Quick Recovery.

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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: 23 October 2013 12:18 PM   [ Ignore ]   [ # 27 ]
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Warm Up

Strength Bench
265 x 2
235 5x3

Complete as many rounds as possible in 15 minutes of:
25 SDHP
25 Push-ups

12 full +25 SDHP

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: 23 October 2013 12:19 PM   [ Ignore ]   [ # 28 ]
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Strength: Shoulder press
125x3
70x20

WOD: Sunday 131020

“Walsh”
Pack
Three rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

20:54

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

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Posted: 23 October 2013 12:20 PM   [ Ignore ]   [ # 29 ]
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Magnus - 23 October 2013 12:05 PM

Complete as many rounds as possible in 15 minutes of:
Row 250 meters (sub: 200m run)
25 Push-ups

1st - 01:17
2nd - 01:35
3rd - 02:00
4th - 02:26
5th - 02:33
6th - 02:29
7th - 02:35

Total: 7 rounds even

Push ups proving to be the limiting factor, everything after the first round was broken up into god knows what…

  1:17 !!!  You were jamming!  Great times Magnus

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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: 23 October 2013 12:22 PM   [ Ignore ]   [ # 30 ]
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Push Press/Shuttle Run/Clean

Warm-up:  rowing

5 RFT:
70lb Push Press x 12
4 X 25m Shuttle Run
70lb Cleans x 8

12:57

Cool-down:  handstands/stretching

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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