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Wednesday, November 27th, 2013 - Rest Day
Posted: 27 November 2013 11:36 AM   [ Ignore ]   [ # 16 ]
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400m, Deadlifts

Pack (scaled)
Five rounds for time of:
Run 400 meters
135 pound Deadlift, 15 reps

Scaled to 15 reps in the middle of the first set. 

28:40

Happy Thanksgiving everyone.

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 27 November 2013 12:02 PM   [ Ignore ]   [ # 17 ]
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Five Four rounds for time of:
30 Wallball shots, 20 pound ball
Run 400 meters

25:05

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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: 27 November 2013 12:30 PM   [ Ignore ]   [ # 18 ]
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2 hours shoveling and spreading more driveway gravel, 2 hours tree trimming and dragging

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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: 27 November 2013 01:48 PM   [ Ignore ]   [ # 19 ]
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SUNDAY 131124

Pack
5 rounds
30 wall ball shots, 20#
400-meter run

23:05

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

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Posted: 27 November 2013 02:52 PM   [ Ignore ]   [ # 20 ]
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AntDawg - 27 November 2013 10:02 AM
OPG57 - 27 November 2013 05:17 AM

Morning all, Deadlift day week 9. yeah blank stare . My goal is to survive the routine intact having lifted something heavy for more than one rep. Man I’m ready to end this cycle LOL  result later . When I talk myself in to starting grin  Have a great day all

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 2
352 x 1
385 x 1 uh oh!  that felt really heavy
413 x 1 Stalled half way up.

I was afraid this was going to happen with colder Weather and me mentally burning out.
The facts are this is a normal part of training ,Thats why I tell people there is no such thing as a routine written in stone . I Thank God for him allowing me to take this 56 year old body as far as I did. I will be ending this cycle, and taking time off from the heavy lifts now. Everybody have a Great Thanks giving.

Felt guilty for not pulling something so I went to rack pulls from the knee’s
154 x 5
198 x 5
244 x 5
288 x 5
332 x 5
376 x 5
420 x 5
453 x 6   I pulled 1st rep and it felt tape was ripping in my right hand.Weird sensation.finished 5 reps consecutively . http://vimeo.com/80475048

Wife had a good day finishing with 198 x 10 x 2 on her Deadlifts.

Solid work. Enjoy the break!

Thanks Antdawg.Looking good on your powerlifting workout.

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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: 27 November 2013 02:58 PM   [ Ignore ]   [ # 21 ]
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Smokey - 27 November 2013 10:05 AM
OPG57 - 27 November 2013 07:54 AM
Murph99 - 27 November 2013 06:05 AM

Rest Day; good luck on the DL OPG.

Have a great day all.

Thanks Murph,I appreciate the well wishes. Enjoy Thanksgiving tomorrow.

Good going perservering with the rack pulls. Nice job.

Thanks Smokey. I had to do something. Take care

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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: 27 November 2013 03:01 PM   [ Ignore ]   [ # 22 ]
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dannyrod - 27 November 2013 12:30 PM

2 hours shoveling and spreading more driveway gravel, 2 hours tree trimming and dragging

Hang in there Danny, Good workout. Enjoy The day Tomorrow.I hope you got it off .

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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: 27 November 2013 03:05 PM   [ Ignore ]   [ # 23 ]
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Smokey - 27 November 2013 12:02 PM

Five Four rounds for time of:
30 Wallball shots, 20 pound ball
Run 400 meters

25:05

Well done Smokey

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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: 27 November 2013 03:24 PM   [ Ignore ]   [ # 24 ]
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Glorybelle - 27 November 2013 11:36 AM

Resting today. My back needs it.

OPG, nice job on the 453 DL!!

Thanks on the Deadlift. It was actually partial pulls in the rack.Deadlift felt lousy today.I hope your Back is OK. Happy Thanks giving Glorybelle

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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: 27 November 2013 04:11 PM   [ Ignore ]   [ # 25 ]
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Warmup:

7 frames of Rowling (lol) with 10 DU in between each frame

-ankle, shoulder, hip mobility
-Pendlay snatch warmup with bar
-3-3-3-3-3 power snatch from high hang position, drop into full OHS on third rep. practicing 2nd pull.
45-55-65-75-75

Wod: “filthy 35”
35 reps each, for time:
box jump, 20” box
jumping pullup
lunge steps
abmat situp
push press, 45# bar
back extensions
wallballs, 20#, 10’
burpees
1 pood kb swings
Double unders

time 16:37
unbroken box jumps, lunges, push press, back extensions, and DU… was pretty happy to knock out all the DU at once…getting better at these while fatigued

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M/25/5’11”/200

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Posted: 27 November 2013 05:40 PM   [ Ignore ]   [ # 26 ]
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TUESDAY 131126

Pack
Five rounds for time of:
Run 400 meters
135 pound Deadlift, 21 reps

Post time to comments.
14:43

Compare to 130325.
22:41

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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: 27 November 2013 06:04 PM   [ Ignore ]   [ # 27 ]
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20131127 Wed

Pack
Five rounds for time of:
Run 400 meters
135 pound Deadlift, 21 reps
22:24

3/26/13 21:08 Probably could have gone harder, but recovering from the sickness so close enough.  grin

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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: 27 November 2013 07:04 PM   [ Ignore ]   [ # 28 ]
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W/U

3x 50 singles, 25 double-unders
stretch
burgener
3x samson, squat, shoulder pass, sit-up, back ext, pullups, dips

131126
Lightweight Pack
Five rounds for time of:
Run 400 meters
65 pound Deadlift, 21 reps

17:13

$O
headstands

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 27 November 2013 07:10 PM   [ Ignore ]   [ # 29 ]
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Filthy “fifty”

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg 1.5pood
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups KTE
20 Push press, 25-30 45 pounds
20 Back extensions good morning, 45#
20 Wall ball shots, 10-16 20 pound ball
20 Burpees
20 Single unders +20 tuck jump

17:10

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M/43/5’11”/195

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Posted: 27 November 2013 07:48 PM   [ Ignore ]   [ # 30 ]
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A) Push Press: Work up to a heavy double in 8min (95-115-125-135-145-155)
rest 3min
B) 30sec accumulative ring hold x 3 sets
rest 30sec
 
MetCon
2 rounds for reps:
AMRAP KB swing (53 lb) in 30 sec (13,16)
rest 30 sec
AMRAP Pushup in 30 sec (20,26)
rest 30 sec
AMRAP Ring Row in 30sec (18-16)
30 sec rest
AMRAP Situps in 30 sec (20-16)
rest 30 sec
repeat

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M/40/5’7”/165

“Burpees don’t like you either”

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