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Thursday, October, 24th, 2013 - CTB pull-ups, Ring L-sit hold
Posted: 24 October 2013 04:17 PM   [ Ignore ]   [ # 31 ]
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goathead - 24 October 2013 04:01 PM

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.

Its that way for most of us.  congrats on getting down deep. Its a whole different world at the bottom. wink Best of luck on your continued success.

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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 04:19 PM   [ Ignore ]   [ # 32 ]
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QueenBeeBerta - 24 October 2013 12:10 PM

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

Glad to see that Grand baby gave you some time to train.Good job QBB grin

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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 04:21 PM   [ Ignore ]   [ # 33 ]
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Smokey - 24 October 2013 12:24 PM

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

6 Rounds on the dot.

You appear to be back on track again.Vitamin B12 shot? LOL Good job Smokey!

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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 04:53 PM   [ Ignore ]   [ # 34 ]
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Thursday 131024

Run 2.0 mi 16:48min

XFit - Puppy - As many rounds in 12 minutes
  200 m Run (.12 mile)
  10 push-up

8 rounds + 33 meters

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 24 October 2013 06:31 PM   [ Ignore ]   [ # 35 ]
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Easy walk + Swim

30min walk with wife and daughter.


Swim > 200m FS + 200m alt. Breast Str with Back Str.

500m easy swim @ 2:40min per 100m FS

100m C/D drills with relaxation

Total: 1km

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 24 October 2013 06:45 PM   [ Ignore ]   [ # 36 ]
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Standard Warm-Up x 3

10 pull-ups
20 second tuck sit-hold

5 rounds

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Posted: 24 October 2013 07:40 PM   [ Ignore ]   [ # 37 ]
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esorrell - 24 October 2013 02:54 PM

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…

Sorry esorrell, I missed your numbers earlier. well done on the improvments. Good job 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 09:04 PM   [ Ignore ]   [ # 38 ]
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AM WOD:
Tabata Squats - 20 (PR)

In between WODS: skill work on cleans.  Got 185 pounds.  Have a long way to go… my second pull is awful

PM WOD (3 hours later):
AMRAP in 12 minutes
100 meter run
5 DL @ 135
5 Burpees

9 rounds

Hip flexors feel like minced beef

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 24 October 2013 09:12 PM   [ Ignore ]   [ # 39 ]
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am
In 2:00 complete
2 power cleans
15 double unders

3 x 175
3 x 180
3 x 185
1 x 190

pm
Speed box squat
EMOM 15
165 x 2

Speed Deads
EMOM 10
Even
300 x 2
Odd
300 x 1

3 Rds
20 pull ups
30 wall ball
500 m row

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 25 October 2013 03:04 AM   [ Ignore ]   [ # 40 ]
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OPG57 - 24 October 2013 04:19 PM
QueenBeeBerta - 24 October 2013 12:10 PM

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

Glad to see that Grand baby gave you some time to train.Good job QBB grin

Thanks, OPG!  I’m trying to get my “me” time worked in to her schedule!

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Breathe in.  Breathe out.  Move on.

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Posted: 25 October 2013 04:01 AM   [ Ignore ]   [ # 41 ]
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Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

6 Rounds in full + 95m

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 25 October 2013 05:21 AM   [ Ignore ]   [ # 42 ]
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OPG57 - 24 October 2013 04:17 PM
goathead - 24 October 2013 04:01 PM

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.

Its that way for most of us.  congrats on getting down deep. Its a whole different world at the bottom. wink Best of luck on your continued success.

I read somewhere that the power cleans and snatches are easier than full squat cleans and snatches for novice Olympic lifters, but the full version is necessary to handle the higher loads that competitive lifters throw around.  It definitely makes sense when you see and feel all of the coordinating movements that go into these lifts!

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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: 25 October 2013 05:44 AM   [ Ignore ]   [ # 43 ]
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Warmup: Just purchased a RumbleRoller and spent 10 minutes Foam Rolling followed by 2 rds of Shoulder Dislocates and the CFWU.

SWOD: Back Squat

(5) x 135lbs, (5) x 145lbs, (3) x 165lbs, (4) x 185lbs - PR! by one rep.

WOD: Complete as many rounds as possible in 12 minutes of:

Row 250 meters 10 SDHP @ 45lbs
10 Push-ups 25 Push-Ups
100m Sprint.

Completed 4 rounds plus a set of the SDHPs.

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M/28/5’11”/158

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Posted: 25 October 2013 05:53 AM   [ Ignore ]   [ # 44 ]
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131023

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

Post rounds completed to comments.

Compare to 110112.

6 rds + row + 8 push ups.

Nearest comparison was 130605 which was a 20 min AMRAP:  8 rds + row + 10 push-ups

Limiting factor again the pushups.  Rd 1 broken 20-5, the rest broken 8-4-4-4-3-2.  Rows around 1 min all rounds.  (225mr)

Preceeded wod with presses
95x3
105x3
115x3
125x3
75x12

Could maybe have continued to 15 on last set but didn’t want to fry shoulders before wod.

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M 52/5’10”/180

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Posted: 25 October 2013 10:27 AM   [ Ignore ]   [ # 45 ]
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131025 3-Position Clean & Jerk
Warm up:

2 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#

Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js; + 1 swing

———————————————-

131023 High Bar Back Squat
Warm up:

5 min jump rope
5 min DROMs

Strength
HBBS: 1X8@65% (155#), 1X6@75% (180#), 1X4@85% (195#), 1X4@90% (215#) – rest 2 minutes.

Metcon
3 rounds for time of:
50 Double-Unders
20 Steps OH Lunges in place 115/75# (started w/ 95# did 4 reps and knocked it down to 65#)
25 Burpees
For time.
Time: 21:03

The overhead lunges were harder than I thought and not having done them that often made it more difficult.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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