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Monday, December 2nd, 2013 - GHD Sit-ups, legless rope climb
Posted: 02 December 2013 07:33 PM   [ Ignore ]   [ # 46 ]
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Smokey - 02 December 2013 06:35 PM
OPG57 - 02 December 2013 08:42 AM

Morning all, Bench day week 10

2 miles Elliptical 10 min.

Bench
44 x 20
88 x 10
132 x 5
176 x 5
220 x 3
275 x 2
308 x 1
330 x 1
347 x 1   Easy rep. 352 would have went up easy today. save it for next week.  http://vimeo.com/80803642
314 x 4 I was expecting 5 but no big deal. maybe next time

Wife did great today.
44 x 10
55 x 10
66 x 10
77 x 5
93 x 1
104 x 1
110 x 1
93 x 5 paused.
104 x 5 paused.


Have a great day all grin

Another great bench session!

Thanks Smokey

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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: 02 December 2013 07:34 PM   [ Ignore ]   [ # 47 ]
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Smokey - 02 December 2013 06:20 PM

Run 5K

Ran 2 miles (3.2 km)

Good work Smokey

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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: 02 December 2013 07:35 PM   [ Ignore ]   [ # 48 ]
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20131202 Mon
Thruster 2-2-2-2-2-2-2
95-105-110-115-120-125-130

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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: 02 December 2013 09:38 PM   [ Ignore ]   [ # 49 ]
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Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

25-25-25-25-25-25-25
BW=195#

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M/44/5’11”/195

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Posted: 03 December 2013 08:45 AM   [ Ignore ]   [ # 50 ]
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5 rounds:
1 minute row
1 minute double unders
1 minute toes-to-bar
10 second transition between rounds

79/144/59

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Posted: 03 December 2013 09:07 AM   [ Ignore ]   [ # 51 ]
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OPG57 - 02 December 2013 07:28 PM
Smokey - 02 December 2013 06:32 PM
OPG57 - 02 December 2013 08:29 AM
Aaron_CO - 02 December 2013 07:45 AM

@No Coast

NCCT 2.1

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Fran
21-15-9
Thruster, 95#
PU
Time: 3:57
0:34 PR!

Strength
DL, 3/3/3+
95x8, 165x5, 205x5, 245x3
285x3, 330x3, 370x7

Front Squat, 3RM
135-185-225-275

Skill
EMOM for 20:00 alternate between:
6 Pistol Progression (to 20” box)
7 GHD Sit-up

Great Deadlifts Aaron

And good going with massive PR on Fran!

I overlooked that. Well done Aaron!

Thanks guys!  Truth be told, I was more pumped about my first sub 4:00 Fran than anything else.

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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: 03 December 2013 12:24 PM   [ Ignore ]   [ # 52 ]
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Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
 
4 Rnds +push-ups and 25 Squats

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M / 59 6’0 205 CF BD 12/09

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