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Saturday, November 30th, 2013 - Thrusters
Posted: 01 December 2013 11:05 AM   [ Ignore ]   [ # 16 ]
Top Dawg
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First ever Cornucopia Cup at CrossFit RE, with Rocket CrossFit and SODO CrossFit

Wod 1 Bear Complex
7:00 AMRAP 95#
1 power clean
1 front squatps
1 push press
1 back squat
1 push press
Rest in hang, hip crease, front rack, lockout, or back rack. Cleans must be touch and go.
25 rounds even. Bar flew out of my hands with 40 seconds to go.

Wod 2 Chipper Ladder 12:00 cap
10 KB snatch 1.5 pood (5 ea arm)
20 goblet lunges 1.5 pood KB
30 24” box jumps
40 KB swings
50 double unders
40 KBS
30 box jumps
20 goblet lunges
10 KB snatches
11:18

Wod 3 Gymnastics Total, 1:00 rest between moves
1:00 max unbroken pullups
1:00 max unbroken ring dips
1:00 max unbroken toes to bar
30-6-19

Fourth place out of 9 guys in the Men’s RX division. Satisfied.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 01 December 2013 01:16 PM   [ Ignore ]   [ # 17 ]
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C2 W2

Deadlift
95 x 10
135 x 10
185 x 5
205 x 3
235 x 3
265 x 15

Bench press
45 x 10
95 x 10
135 x 5
155 x 3 *
165 x 1 *
175 x 1 *
185 x 1 *
2 x 165 x 5 *
165 x 5

*paused

Deadlifts felt great, probably my strongest set I’ve pulled mentally and physically. Back staying locked, butt staying down on initial pull. Bench felt better today too.

In
5:00 C2 row (1105m)
DROMS

Out
Stretching
5 legless rope climbs
5 Deadlift singles @ 265

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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: 01 December 2013 01:29 PM   [ Ignore ]   [ # 18 ]
Boxer
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Rest, rest, rest!!!  I decided to take a day or two off for tday, that has turned into 4. My legs are still killing me from the run/DL WOD. It has been a nice break, the longest I’ve taken since June of 2012 when I started. Ready to get back to normal and go at it again.

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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: 01 December 2013 01:50 PM   [ Ignore ]   [ # 19 ]
Big Dawg
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Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

6rounds 2 push ups

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 01 December 2013 02:02 PM   [ Ignore ]   [ # 20 ]
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Joined  2009-03-01

Buy-In:
Arm Swings
Leg Swings
Elbow Circles
Wrist Circles
Boyle’s Hip Flexor Stretch
Hip Stretch
Max strict pullups: 10

Front Squat
45x5,45x5
135x3,145x3,155x3,165x3,175x3,185x3,195x3,205x3,215x2,225
155x3,165x3,175x3,185x3
115x5,115x5

5# PR on the triple and the double.

Bench Press
155x5,185x5,205x4
back got a little aggravated so I called that good enough.

3 rounds for time:
10 push-ups
15 slam balls, 20#

Time: 2:39

Cash-out:
Rehab Exercises and Stretches

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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: 01 December 2013 02:20 PM   [ Ignore ]   [ # 21 ]
Big Dawg
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Posting this on Sunday 12/1
Still can’t run more than 10 yards without back pain

I did this local box WOD for time, no back pain, and with lighter weight:
50 Sit Ups
40 Russian KB Swings, 20 pounds
30 SDHP with KB, 20 pounds
20 PP, 45 pounds
15 Supermans
20 PP, 45 lbs
30 SDHP with KB, 20 lbs
40 Russian KB Swings, 20 lbs
50 Sit Ups
13:36

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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: 01 December 2013 04:16 PM   [ Ignore ]   [ # 22 ]
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Complete as many rounds as possible in 15 min.
20 Push-ups
50 Squats

5 rounds
20 pushups
5 squats

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Posted: 01 December 2013 04:29 PM   [ Ignore ]   [ # 23 ]
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Took a second Rest Day today.

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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: 01 December 2013 05:29 PM   [ Ignore ]   [ # 24 ]
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dannyrod - 01 December 2013 01:16 PM

C2 W2

Deadlift
95 x 10
135 x 10
185 x 5
205 x 3
235 x 3
265 x 15

Bench press
45 x 10
95 x 10
135 x 5
155 x 3 *
165 x 1 *
175 x 1 *
185 x 1 *
2 x 165 x 5 *
165 x 5

*paused

Deadlifts felt great, probably my strongest set I’ve pulled mentally and physically. Back staying locked, butt staying down on initial pull. Bench felt better today too.

In
5:00 C2 row (1105m)
DROMS

Out
Stretching
5 legless rope climbs
5 Deadlift singles @ 265

Well done Danny

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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: 01 December 2013 08:17 PM   [ Ignore ]   [ # 25 ]
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Today I was able to go to an actual Crossfit gym in Minneapolis with my three kid/coaches.  I don’t live near a CF gym, so any chance I get to go it’s really awesome! 

Son Jay (age 23) coached me on mobility.  Son John (age 27) worked with me on snatches and cleans.  Daughter Jacquelynn (age 25) showed me how to rope climb!  I made two pretty solid ascents, one rope burn on the way down the first time, but was so excited to do something I’d never done before that the burn didn’t matter. 

Great kids - great coaches!

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____________________________________________________________

F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 01 December 2013 08:48 PM   [ Ignore ]   [ # 26 ]
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131130

Thruster 2-2-2-2-2-2-2

75-85-95-105-110-115-120

Nothing recorded in prior logs about thrusters, except in metcons, so, the 120# is a PR. It’s at least a baseline for next time.

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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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