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Thursday, October, 24th, 2013 - CTB pull-ups, Ring L-sit hold
Posted: 24 October 2013 08:08 AM   [ Ignore ]   [ # 16 ]
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Tire Flips, Squat Jumps, SDHP

Before: s/m

S/T: Bulgarian split squats
45x5 ea leg, 65x5 L, 55x5 R, 75x5 L, 65x6 R, 85x5 L, 75x5 R, 95x5 L, 85x5 R

7:00 AMRAP
1 tire flip
2 squat jumps (into the middle of the tire and out)
1:00 rest
50 SDHP @75
31 rds plus 1 tire flip
SDHP in 2:25

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 24 October 2013 08:12 AM   [ Ignore ]   [ # 17 ]
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Murph99 - 24 October 2013 04:53 AM

WU - stretch, mobility, foam rolling, light squats

SWOD: Front Squat 225lbs
95lbs x 5; 135lbs x 5; 185lbs x 5; 205lbs x 5; 225lbs x 5
Hi Rep - 155lbs x 10; re-rack and right into another 155lbs x 5 (lost grip on bar)

Bench Press 225lbs
95lbs x 15; 135lbs x 8; 185lbs x 5; 205lbs x 5; 225lbs x 3 (3RM PR)
Hi Rep - 155lbs x 16; re-rack and right into another 155lbs x 3

WOD: Complete as many rounds as possible in 15 10 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

4 Rounds - cut it short due to time, but this was tough.

Good job Murph. Nice PR on the bench.

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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: 24 October 2013 09:01 AM   [ Ignore ]   [ # 18 ]
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Mike R. - 24 October 2013 08:06 AM

Good morning all.

B/I:
cfwu
stretching
ankle mobility
Deadlift:
10-3-3-3-3-3 reps,
45-65-85-95-105-121 lbs

WOD:
Complete as many rounds as possible in 12 minutes of:
10 pull-ups
15 second tuck-sit hold
Completed 8 rounds

Pull-ups were tough. Especially since my arms were still sore from yesterday.
1st round was unbroken strict. 2nd was 5-3-2 strict. All remaining rounds were assisted with my feet on a chair. I just have one of those pull-up bars that hook around the top of a doorway, so kipping is not an option unless I want to end up on my back in the middle of the kitchen floor. wink

C/O:
stretching

Good work Mike wink

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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: 24 October 2013 09:55 AM   [ Ignore ]   [ # 19 ]
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W/U
3x 50 single-unders, 25 double-unders
stretch
Burgener
3x Samson stretch, squats, shoulder pass, sit-ups, back ext, rows, dips

131024

Complete as many rounds as possible in 15 minutes of:
10 Pull-ups
15 second tuck sit hold

6 rounds plus 3 pull-ups
pull-ups strict first round unbroken, rest broken

$O

headstand/handstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 24 October 2013 12:10 PM   [ Ignore ]   [ # 20 ]
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21-15-9

Deadlifts w/40-60#
Push-ups
Leg lifts

Time:  7:08
Deadlifts w/44# dumbbells
girl push-ups
leg lifts on floor

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Breathe in.  Breathe out.  Move on.

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Posted: 24 October 2013 12:16 PM   [ Ignore ]   [ # 21 ]
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131024
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Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second Ring L-sit hold or 30 second tuck sit hold

B/I: Run 1.5 miles

5 Rounds + 5 Pull-ups

C/O: 1/2 mile, SBG

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You are not a beautiful or unique snowflake.

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Posted: 24 October 2013 12:24 PM   [ Ignore ]   [ # 22 ]
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Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

6 Rounds on the dot.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 24 October 2013 12:41 PM   [ Ignore ]   [ # 23 ]
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warm up
Agility
5x: 10 OHS (pvc/45/55/65/75#) & 10 slam ball, 20#
MOBs

Lift
BENCH
[4@95;4@135;4@155 warm up]
Attempt 6x4reps (slowed eccen) @170; got 6x4 [90sec rest b/w]
Debrief- Felt good

20min rest and WOD warm up

WOD
1—>10 cDL, 255#
10—>1 ring dips
TOTAL TIME=13:52
Splits=1:02/1:27/1:24/1:21/1:27/1:25/1:12/1:20/1:39/1:35

Happy with DL form and ring dips did not hurt!

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 24 October 2013 12:56 PM   [ Ignore ]   [ # 24 ]
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Mike R. - 24 October 2013 08:12 AM
Murph99 - 24 October 2013 04:53 AM

WU - stretch, mobility, foam rolling, light squats

SWOD: Front Squat 225lbs
95lbs x 5; 135lbs x 5; 185lbs x 5; 205lbs x 5; 225lbs x 5
Hi Rep - 155lbs x 10; re-rack and right into another 155lbs x 5 (lost grip on bar)

Bench Press 225lbs
95lbs x 15; 135lbs x 8; 185lbs x 5; 205lbs x 5; 225lbs x 3 (3RM PR)
Hi Rep - 155lbs x 16; re-rack and right into another 155lbs x 3

WOD: Complete as many rounds as possible in 15 10 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

4 Rounds - cut it short due to time, but this was tough.

Good job Murph. Nice PR on the bench.

thanks! i wish my overhead presses were as good! Great work on the WOD; 8 rounds is great.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 24 October 2013 02:54 PM   [ Ignore ]   [ # 25 ]
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WU
5min row 1,050m
Rumble rolling on legs and back
2x(10 shoulder dislocates, 10 OHS w/ PVC)
OHS 45x5, 65x3

WOD - 131016

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Post loads to comments.

OHS 85-95-105-115-125(PR+10)
FS 135-155-175-195-200(PR+5)
BS 205-215-225-235-245


$O: none… Out of time…again…

OHS felt strong… Felt like I could have done more.  Front squat felt good.  I had my eye set on 200+ the last time front squats came up, got greedy, missed a couple reps at 205, and ended up at 195.  I was hoping to get a new PR on the back squat (255 PR), but was running out of time and form was getting wonky at 235, 245…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 24 October 2013 03:08 PM   [ Ignore ]   [ # 26 ]
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24 October 2013 - Row/Pushups

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

5 rounds + 15 pushups. My row averaged about 1:08 per interval. Next time try for 1:05
Last time I did 5 rounds + 23 pushups. I was still tired, but maybe the real issue is not focusing on WODs with longer pushup rep schemes.

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 24 October 2013 03:29 PM   [ Ignore ]   [ # 27 ]
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Front Squat 1-1-1-1-1-1-1-1
40-50-60-70-80-85-90-95kg PR

131023
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

6 rounds, + row and 17 push-ups

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M 29 178cm 80kg

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Posted: 24 October 2013 03:51 PM   [ Ignore ]   [ # 28 ]
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Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second hanging L

5 rounds

Arms are toast. That was tough. Lately I have not been feeling it, it’s probably a mix of a bunch of different things that are causing it. I feel like lately every workout is something I suck at and it becomes a slog.

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Posted: 24 October 2013 03:58 PM   [ Ignore ]   [ # 29 ]
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CTB pull-ups, Ring L-sit hold

Buy in
3 rounds, 15,12,10 reps: back extensions+10#, sit ups+10#, dips, knees to elbows
2 (Burgener Warmup, 15 Squats +40lbs )

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Round 1: 2:08
Round 2: 2:12
Round 3: 3:42
Round 4: 3:39
Round 5—12 CTB pull-ups

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

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Posted: 24 October 2013 04:01 PM   [ Ignore ]   [ # 30 ]
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20131024 Thu
Snatch 3-3-2-2-2-1-1-1-1-1 reps

65-65-70-70-80-80-80-80-80
Fried from Walsh on Tue.  Thought my PR was 105 but that must be power snatch.  The squat is considerably more challenging for this newb.

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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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