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Thursday, November 28th, 2013 - Push-ups, Squats
Posted: 28 November 2013 11:38 AM   [ Ignore ]   [ # 16 ]
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JohnStJohn - 28 November 2013 09:43 AM

11-28-2013

20th wedding anniversary and thanksgiving!

Happy thanksgiving to all!

4 mile run with kids

Quick 1 rep max back squat

Hit 215 1rm after 10 reps 165, 185, 195, 205, 215!

15 min 20 push ups 50 air squats worked hard to drop all air squats below parallel! 

7 rounds flat with four seconds to spare

Making dinner now!

Congrats on the big 20. Well done. Happy thanksgiving JSJ.

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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: 28 November 2013 11:49 AM   [ Ignore ]   [ # 17 ]
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Rest.

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 28 November 2013 11:53 AM   [ Ignore ]   [ # 18 ]
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Morning all Rest day today.Preparing the belly for Wife’s wonderful homemade feast. Working out is essential when they are blessed with a Woman who Is as gifted in the culinary arts as she is. Can’t wait.  I hope all of you have a Safe and Happy Thanks giving. May God Bless you all with abundance.  Have a Great Day All.

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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: 28 November 2013 12:56 PM   [ Ignore ]   [ # 19 ]
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Happy Thanksgiving to all ! 
I thank God for my life, my family, my friends, and for good health, and so many blessings.

I have been so busy and just haven’t had the time the past week.
Today I finally get some time to exercise.

Wu:3 rounds of: Samson stretch, 5 shoulder dislocates, 15 ohs w/PVC, 15 sit ups, 15 goodmornings, 15 push ups, 10 strict pull-ups
WOD:
23:00 min on the Airdyne. 6.95 miles. 18.1 mph avg.

I took it easy since I had a long unplanned rest week off.
Felt great to finally get back to working out.

I missed being a part of the forum.

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M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 28 November 2013 02:17 PM   [ Ignore ]   [ # 20 ]
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JohnStJohn - 28 November 2013 09:43 AM

11-28-2013

20th wedding anniversary and thanksgiving!

Happy thanksgiving to all!

4 mile run with kids

Quick 1 rep max back squat

Hit 215 1rm after 10 reps 165, 185, 195, 205, 215!

15 min 20 push ups 50 air squats worked hard to drop all air squats below parallel! 

7 rounds flat with four seconds to spare

Making dinner now!

HAPPY ANNIVERSARY!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 28 November 2013 02:52 PM   [ Ignore ]   [ # 21 ]
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THURSDAY 131128
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

5 Rounds plus 20 PU, 20 SQ

Started C2 Holiday Challenge
Rowed 2K before and after WOD

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Posted: 28 November 2013 02:56 PM   [ Ignore ]   [ # 22 ]
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David J H - 28 November 2013 12:56 PM

Happy Thanksgiving to all ! 
I thank God for my life, my family, my friends, and for good health, and so many blessings.

I have been so busy and just haven’t had the time the past week.
Today I finally get some time to exercise.

Wu:3 rounds of: Samson stretch, 5 shoulder dislocates, 15 ohs w/PVC, 15 sit ups, 15 goodmornings, 15 push ups, 10 strict pull-ups
WOD:
23:00 min on the Airdyne. 6.95 miles. 18.1 mph avg.

I took it easy since I had a long unplanned rest week off.
Felt great to finally get back to working out.

I missed being a part of the forum.

Glad to hear your back in the saddle David. Just in time for feasting. Perfect timing. Happy Thanks giving to you and yours. OPG

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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: 28 November 2013 04:46 PM   [ Ignore ]   [ # 23 ]
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Buy-In:

Arm Swings
Leg Swings
Elbow Circles
Wrist Circles
Mike Boyle’s psoas stretch
Glute bridges (1 and 2 legged)

3-position snatch
45,55,65

3-position clean & jerk
65,75,85

front squat
135x3,145x3,155x3,165x3

and then my back got aggravated, so I stopped there.

Cash-out:
strict pull-ups
PT exercises / stretches

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Crossfit Birthday: 2/12/2009
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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: 28 November 2013 05:04 PM   [ Ignore ]   [ # 24 ]
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Yesterday: MX about 40 min then crashed. Protective gear took most of it (broke the hard plastic shoulder on my armour). Grazed and swollen back, hip and shoulder.

Today: The Outlaw Way 131123:

3X1+1+1 Clean from floor + Clean from power position (hips) + Jerk @70% 65kg – rest 60-90 sec.

1a) 3X4 Behind the Neck Press from Split 40–45-50kg , rest 60 sec.
1b) 3X3 Tempo Front Squats (2 counts down, 2 count pause in bottom, 2 counts back up w/ no bounce, no pause at top) @75% 70kg – rest 60 sec.

No metcon.

Started paleo today (vegetarian no more)

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Posted: 28 November 2013 06:13 PM   [ Ignore ]   [ # 25 ]
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Complete as many rounds as possible in 15 minutes of:

  20 Push-ups
  50 Squats

4 rounds + 8 push ups

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http://sockmonkeyx.wordpress.com/about/

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Posted: 28 November 2013 06:56 PM   [ Ignore ]   [ # 26 ]
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131128

15 min AMRAP of:

20 Push-ups
50 Squats

Rounds: 3+8 reps

Happy Thanksgiving to the CFBrandX family! Today I am thankful for mobility among other things. First full workout in 5 weeks for me. We just finished a month of straight OT at work without a day off until last weekend.

And the new Rogue gym is set up on the platform in the garage with rings now! :D Yay! So of course we did our PU’s on the rings. I did mine nearly horizontal and the Mrs. did them at about a 60* angle. I feel like a kid with a whole new world of possibilities with these things. FUN!

Cheers!

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 28 November 2013 07:33 PM   [ Ignore ]   [ # 27 ]
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Hope everyone had a happy and safe Thanksgiving.

B/I:
50 single-unders
cfwu
stretching
ankle & hip mobility

SWOD:
Deadlift:
1x10, 45 lbs
5x3, 65-85-105-125-135 lbs

WOD:
Three rounds for time of:
100 single-unders
12 Deadlifts, 65 lbs
Time: 5:58

C/O:
stretching
15-12-9 reps of Weighted sit-ups w/ 10 lb medicine ball

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M/35/6’0”/170 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: 28 November 2013 07:40 PM   [ Ignore ]   [ # 28 ]
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Bench
115*5/120*5/120*5/125*5/130*5
115*19
Back Squat
165*17

WOD

THURSDAY 131121

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 120920.

45/55/70/80/85/90/95f

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M/46/5’10”/155

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Posted: 28 November 2013 08:19 PM   [ Ignore ]   [ # 29 ]
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Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

28:52

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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: 28 November 2013 08:24 PM   [ Ignore ]   [ # 30 ]
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JohnStJohn - 28 November 2013 09:43 AM

11-28-2013

20th wedding anniversary and thanksgiving!

Happy thanksgiving to all!

4 mile run with kids

Quick 1 rep max back squat

Hit 215 1rm after 10 reps 165, 185, 195, 205, 215!

15 min 20 push ups 50 air squats worked hard to drop all air squats below parallel! 

7 rounds flat with four seconds to spare

Making dinner now!

Happy Anniversary…  and congrats on a very impressive 7 rounds!

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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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