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Monday, November 11th, 2013 - Rest Day
Posted: 11 November 2013 01:59 PM   [ Ignore ]   [ # 31 ]
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20131111 Mon
CFE:  2x800M with 3 min rest
3:28, 3:38
Mejor que nada…

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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: 11 November 2013 02:04 PM   [ Ignore ]   [ # 32 ]
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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.

Howdy Pardner wave

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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: 11 November 2013 02:46 PM   [ Ignore ]   [ # 33 ]
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Monday:

CF warmup,
WoD;
3 RFT:
OHS with 45# bar - 15 reps
L-pullups - 10 reps
split jerk w/ 45# bar - 15 reps
knees to elbows - 15 reps
hang clean w/ 45# bar - 15 reps
back extensions - 15 reps

time: 24:09

Absolutely terrible time.. most sets were broken except the OHS. I’m getting much more comfortable achieving full depth with stable shoulders in OHS, so the bar was light easy weight for a set of 15. I’ve never done sets of L-pullups however and i was very disappointed to have to break them up into individual reps! Even then I had a super hard time keeping good position at the top and during the eccentric phase of the movement. Any advice on one new to ALL the gymnastics movements? I feel strong with mostly all the basic “strength” associated movements (from years of lifting only) but gymnastics and oly moves are very slow in the uptake for me so far. A wod like today’s really highlights some weaknesses!

Finished with 100m waiter’s carry with 30# db, trying to strengthen shoulder girdle for OH movements.

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M/25/5’11”/200

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Posted: 11 November 2013 03:08 PM   [ Ignore ]   [ # 34 ]
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Magdawg2020 - 11 November 2013 02:04 PM
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.

Howdy Pardner wave

Welcome back…missed you on here.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 11 November 2013 03:15 PM   [ Ignore ]   [ # 35 ]
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@No Coast

Fall 2013 3.1

Warm-up
1,000m Row
Group Stretch
4:00 Hip Mobility
Barbell & Kipping Swing Warm-up

Weightlifting Part A
Cluster
x5 each at 75#, 95#, 125# and x3 at 165#
Ran out of time and had to get set for Metcon

Metcon
Hammer
5x
5 Power Clean, 135#
10 Front Squat, 135#
5 Jerk, 135#
20 Pull-up
1:30 Rest
Time: 18:54
All barbell work: 4 PC, break, 1 Squat Clean + 9 FS, break, 5 Jerk. First round of PUs UB, then started each round with at least 5 UB PU.

Weightlifting Part B
Clean Pull, 3x3
335-335-335

Reverse Hyper, 5x10

Day 5 of 30 Day Plank Challenge

Then,

30:00 soft tissue work on ITB by the PT.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 11 November 2013 03:54 PM   [ Ignore ]   [ # 36 ]
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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.

Welcome back!

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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: 11 November 2013 04:05 PM   [ Ignore ]   [ # 37 ]
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AM
Back Squat
45x10/95x3/135x3
190x3/210x3/225x3

PM
WU
500m row, random

WOD

FRIDAY 131108

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Post time to comments.

Compare to 121103.


Pack
Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders

Time
6:34.58

1. ‎2 ‎01.52
2. ‎2 ‎03.25
3. ‎2 ‎29.81

Compare to 121103 - 8:12. But then I had to move btw OHS in the basement and DU outside on the patio.

$O
hip floss mwod
2 min wall handstand
2 min left side split
2 min wall handstand
2 min right side split

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M/47/5’10”/160

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Posted: 11 November 2013 04:57 PM   [ Ignore ]   [ # 38 ]
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FRIDAY 131108

2010 Northwest Regional Event 1

Pack
Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders - 100 - 1,1,2 rhythm.

Post time to comments.
8:15.
The single/DU’s were what they were. I had a friend with me and we were chatting during the WOD. My goal was 100 S/S/D and may have done more or less as I kept losing count.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 11 November 2013 05:24 PM   [ Ignore ]   [ # 39 ]
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thumper87 - 11 November 2013 02:46 PM

Monday:

CF warmup,
WoD;
3 RFT:
OHS with 45# bar - 15 reps
L-pullups - 10 reps
split jerk w/ 45# bar - 15 reps
knees to elbows - 15 reps
hang clean w/ 45# bar - 15 reps
back extensions - 15 reps

time: 24:09

Absolutely terrible time.. most sets were broken except the OHS. I’m getting much more comfortable achieving full depth with stable shoulders in OHS, so the bar was light easy weight for a set of 15. I’ve never done sets of L-pullups however and i was very disappointed to have to break them up into individual reps! Even then I had a super hard time keeping good position at the top and during the eccentric phase of the movement. Any advice on one new to ALL the gymnastics movements? I feel strong with mostly all the basic “strength” associated movements (from years of lifting only) but gymnastics and oly moves are very slow in the uptake for me so far. A wod like today’s really highlights some weaknesses!

Finished with 100m waiter’s carry with 30# db, trying to strengthen shoulder girdle for OH movements.

You got a lot of years ahead of you to get them figured out.  I took up Olympic lifting at 43. Its never to late. I wish I had been 25 when I started.Be patient Thumper, It will come. 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: 11 November 2013 05:30 PM   [ Ignore ]   [ # 40 ]
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Smokey - 11 November 2013 01:18 PM
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.

Thanks Smokey, Good to see you staying active again.Are you using extra strength Geritol like me? LOL I’ve got it on an IV drip. 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: 11 November 2013 05:42 PM   [ Ignore ]   [ # 41 ]
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Pack 21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

7.20 (stopped clock at weight change)

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M/45/6’3/230 205
CF start 9/2011

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Posted: 11 November 2013 05:50 PM   [ Ignore ]   [ # 42 ]
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MON 11112013 WOOD WOD
An hour of loading, unloading and splitting rounds, 8 lb maul.

cowboy

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 11 November 2013 07:07 PM   [ Ignore ]   [ # 43 ]
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Puppies:
15-12-9 reps of:
40 pound Deadlift
20 pound Overhead squat

5:14

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“Don’t tell me what I can’t do!”—John Locke, Lost

“‘I’m tired,’ I says. She says, ‘I know you are but you can’t stop now Precious, you gotta push.’ And I do.”—Push, Sapphire

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Posted: 11 November 2013 07:19 PM   [ Ignore ]   [ # 44 ]
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Dawndelion - 11 November 2013 05:50 PM

MON 11112013 WOOD WOD
An hour of loading, unloading and splitting rounds, 8 lb maul.

cowboy

You know that one is my favorite.The practical ones are the best, Good job Dawn 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: 11 November 2013 07:21 PM   [ Ignore ]   [ # 45 ]
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Monday 131111

Run 1.5 mi. 12:01 min.

XFit - Pack Lite - Post Time
  21 - 15 - 9 rep
  135 lb dead lift
  50 lb overhead squat

Time 11:06

Compared to July 2013. Was newer to XFit then, did the work out, didn’t post a time. Translation, my time was too embarrassing.
This time round, the dead lifts felt good. I still have technique issues with the overhead squat. Think I need to keep the weight down until I find my balance. Overall, happy with the effort.

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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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