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Monday, November 11th, 2013 - Rest Day
Posted: 11 November 2013 09:38 AM   [ Ignore ]   [ # 16 ]
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Strength: back squat
240x3
145x20

WOD: FRIDAY 131108

2010 Northwest Regional Event 1
Pack
Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders

11:15

Need a better jump rope.

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

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Posted: 11 November 2013 10:46 AM   [ Ignore ]   [ # 17 ]
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W/U

5:00 jumping rope
stretch
burgener
3x Samson stretch, squats, shoulder pass, sit-ups, back ext., pullups, dips

131110

21-15-9
65# deadlift
35# overhead squat

7:24

$O

headstand/handstand work

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 11 November 2013 11:11 AM   [ Ignore ]   [ # 18 ]
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Karen

Warmup
Running with mobility drills

2 rounds of
30 mountain climbers
20 knee push-ups
10 froggers
5 burpees
60 seconds rest

Skill
Kipping pull-ups

WOD
Karen
150 wall balls, 14 lbs.

Time: 12:02

First Karen without substitution.

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M 30/1.79 m/76 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 11 November 2013 12:16 PM   [ Ignore ]   [ # 19 ]
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Crossfit Wylie AM

Front Squats

4x5 tempo:  lower on a 3 count, stand up on a 1 count

95lbs

5 rounds of

30 Seconds Burpees
30 Seconds Rest
60 Seconds Kettlebell Swings
2 Minutes Rest

151 reps with 35lb kb.

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 11 November 2013 12:38 PM   [ Ignore ]   [ # 20 ]
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warm up
MOBs
750m C2 row (2:39)
3x: 15 wall-ball, 20# & 5 HSPU

Lift
cDL
[6@135;6@165 warm up]
Attempt 6x6reps @190; got 6x6
Debrief- ALL to a 2.75inch deficit (maybe a tad too high…).  Felt OK.

WOD (untimed)
6rds of:
10 t2b
10 push-ups
10 OHS (45/55/65/75/85/95#)

Took about 20min.  Maybe my second time in 7mo doing OHS, so just wanted to concentrate on form.  R shoulder wanted to internally rotate on the last set, held it back.  Going with a much wider grip, things felt generally good.  Nothing broken.

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

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Posted: 11 November 2013 12:42 PM   [ Ignore ]   [ # 21 ]
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21-15-9
Deadlift
OHS
15.42

Totally mentally wiped out today, could barely manage 50kg on the deadlift and 20kg on the squat. That sucked.:-(

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 11 November 2013 12:49 PM   [ Ignore ]   [ # 22 ]
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jumping pullups/run

5 rounds of:
5 jumping pullups
500m park loop

interval times: 3:10, 2:55, 3:00 2:53, 2:50

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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: 11 November 2013 12:56 PM   [ Ignore ]   [ # 23 ]
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TexasPatrick - 11 November 2013 12:16 PM

Crossfit Wylie AM

Front Squats

4x5 tempo:  lower on a 3 count, stand up on a 1 count

95lbs

5 rounds of

30 Seconds Burpees
30 Seconds Rest
60 Seconds Kettlebell Swings
2 Minutes Rest

151 reps with 35lb kb.

There’s a Texas Lawyer we ain’t seen in a while.Happy Veterans Day TP. Hope you and the family are doing well. 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: 11 November 2013 01:01 PM   [ Ignore ]   [ # 24 ]
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jchcrawk - 11 November 2013 09:38 AM

Strength: back squat
240x3
145x20

WOD: FRIDAY 131108

2010 Northwest Regional Event 1
Pack
Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders

11:15

Need a better jump rope.

Back squats are coming along. Good Job. grin

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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: 11 November 2013 01:03 PM   [ Ignore ]   [ # 25 ]
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Three rounds for time of:
85 pound Overhead squat, 10 reps
150 Single-unders

8:13

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M/56/5’10”/220

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

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Posted: 11 November 2013 01:09 PM   [ Ignore ]   [ # 26 ]
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Smokey - 11 November 2013 01:03 PM

Three rounds for time of:
85 pound Overhead squat, 10 reps
150 Single-unders

8:13

450 single unders! Thats a calf workout and a half. well done Smokey.

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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: 11 November 2013 01:11 PM   [ Ignore ]   [ # 27 ]
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jennmedic - 11 November 2013 03:54 AM

Warm Up

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

11:35

10 minute on treadmill. Early morning for me. Felt slow but had to get it done full day ahead.
Have a good day everyone.

Great job doing this as Rx’d.

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M/56/5’10”/220

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

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Posted: 11 November 2013 01:16 PM   [ Ignore ]   [ # 28 ]
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Murph99 - 11 November 2013 07:17 AM

Much thanks to all the veterans for their service and RIP to those who have passed.

WU - mobility, foam roll, stretch

SWOD: Back Squat
135lbs x 10; 185lbs x 8; 225lbs x 5; 275lbs x 5; 300lbs x 5; 300lbs x 5; 300lbs x 5

Overhead Press
45lbs x 8; 45lbs x 8; 95lbs x 7; 115lbs x 5; 135lbs x 5; 135lbs x 5; 135lbs x 5
Hi Rep - 95lbs x 15

Metcon later tonight.

Great job on the SWOD, especially BS.

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M/56/5’10”/220

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

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Posted: 11 November 2013 01:18 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 11 November 2013 01:09 PM
Smokey - 11 November 2013 01:03 PM

Three rounds for time of:
85 pound Overhead squat, 10 reps
150 Single-unders

8:13

450 single unders! Thats a calf workout and a half. well done Smokey.

Thanks OPG. Good job on bench today. Sounds like your training is on track.

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M/56/5’10”/220

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

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Posted: 11 November 2013 01:34 PM   [ Ignore ]   [ # 30 ]
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OPG57 - 11 November 2013 12:56 PM

There’s a Texas Lawyer we ain’t seen in a while.Happy Veterans Day TP. Hope you and the family are doing well. wink

I am! We are! Thanks!

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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