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Wednesday, December 4th, 2013 - KB clean and Jerks, MUs
Posted: 04 December 2013 06:39 PM   [ Ignore ]   [ # 31 ]
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Thanks Guy! All credit to your tutelage and sage advice wink

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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: 04 December 2013 06:40 PM   [ Ignore ]   [ # 32 ]
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Wallball, 200m

bench press
5x10 45,55,65,75,75

press
3x10 45

push press
3x10 55

squat
5x5 145

Pups
3 rounds
10-30 wall ball shots, 10#
200-400-meter run

Time: 10:25
3:14, 3:23, 3:58
Really sucking wind the last round of wallball

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 04 December 2013 06:40 PM   [ Ignore ]   [ # 33 ]
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Am: ran 5k with 25# pack avg 9.00 min mile

Five rounds for time of:
10 Kettlebell clean and jerks, 40# db each
3 Muscle-ups

6.18

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M/45/6’3/230 205
CF start 9/2011

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Posted: 04 December 2013 06:53 PM   [ Ignore ]   [ # 34 ]
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Squats - kg   60x2   70x2   80x2   90x2   100x2   110x2   120x2   130x2   140x2   110x2
Puppies WOD   5 rounds:
8 DB C&J (15#)+ 8 beg. Pull-ups + 8 push-ups        

Pull - ups were with my feet suspended…hey progress…but I ummm….kinda forgot to start my watch…I’m new gimme a break…
Here are the 110,120,130,140 squats. 
https://www.youtube.com/watch?v=NRnSHIRTtJU

First time I’ve squatted without wraps in a year maybe more.  Part of the high squat is the angle of the camera, but I need to go lower, hold my chest up and open my hips up at the top….among other things like maybe find some calves somewhere….

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 04 December 2013 08:15 PM   [ Ignore ]   [ # 35 ]
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Rest day.

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

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Posted: 04 December 2013 09:41 PM   [ Ignore ]   [ # 36 ]
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Andrew G - 04 December 2013 06:53 PM

Squats - kg   60x2   70x2   80x2   90x2   100x2   110x2   120x2   130x2   140x2   110x2
Puppies WOD   5 rounds:
8 DB C&J (15#)+ 8 beg. Pull-ups + 8 push-ups        

Pull - ups were with my feet suspended…hey progress…but I ummm….kinda forgot to start my watch…I’m new gimme a break…
Here are the 110,120,130,140 squats. 
https://www.youtube.com/watch?v=NRnSHIRTtJU

First time I’ve squatted without wraps in a year maybe more.  Part of the high squat is the angle of the camera, but I need to go lower, hold my chest up and open my hips up at the top….among other things like maybe find some calves somewhere….

Good job Andrew G. I enjoyed the video and music.

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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: 04 December 2013 09:43 PM   [ Ignore ]   [ # 37 ]
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dannyrod - 04 December 2013 06:39 PM

Thanks Guy! All credit to your tutelage and sage advice wink

Thanks Danny But I’m more of a Parsley and thyme guy myself LOL . Just kidding. Good work.

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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: 04 December 2013 10:36 PM   [ Ignore ]   [ # 38 ]
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WED 12042013 DOJO 75 minutes
Drills simple to complex
Push ups n stuff
20 burpees on the challenge for total of 440 – 560 to go!

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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: 05 December 2013 06:04 AM   [ Ignore ]   [ # 39 ]
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dannyrod - 04 December 2013 02:13 PM

C2 W2

Back squat
45 x 10
95 x 8
135 x 5
155 x 3
185 x 3
200 x 12 (PR)

Shoulder press
45 x 10
85 x 5
105 x 3
115 x 3
130 x 11 (PR)

Power Snatch
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 (PR)
145 X 2 (PR)

In
50 jumping jacks
100 jump rope singles
400m run
20 double unders

Great work, Dannyrod! Awesome PRs!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 05 December 2013 09:27 AM   [ Ignore ]   [ # 40 ]
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Yesterday I did a 5 round WOD but not timed
First round:
10 reps 65# clean and jerk w/ barbell
20 overhead lunges with 25# plate

My upper body felt very fatigued during 2nd round so I modified slightly:
5 reps 65# C&J w/ barbell
20 overhead lunges with 25# plate

My lower back did not hurt! grin

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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: 05 December 2013 02:39 PM   [ Ignore ]   [ # 41 ]
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Five rounds for time of:
10 Kettlebell clean and jerks, 1 pood each subbed Power, 30# DB each
3 Muscle-ups Subbed 6 w/ legs out front per rnd
 
  10:04

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M / 59 6’0 205 CF BD 12/09

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Posted: 05 December 2013 03:18 PM   [ Ignore ]   [ # 42 ]
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Gymnastic WU
5 sets of:
3 handstand attempts
ring push ups x5
tripod frog stand x10secs

3 sets of:
Overhead squats 45lbs x10
Sumo deadlift 45lbs x10

Squat BW x 20
WU: 135x5, 135x5
175x20
Press 130 3x3
WU: 45x10, 65x5, 95x4, 115x1
130x3, 130x3, 130x3
Power Clean 160 3x3
WU: 95x5 hang, 95x5, 135x3, 155x1
160x3, 160x3, 160x3


5 rounds for time of:
185lbs front squat x5
Run 200m
8:13

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M/34/5’ 10”/182#

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Posted: 05 December 2013 03:24 PM   [ Ignore ]   [ # 43 ]
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AMRAP 10:

6 Snatch (95#)
8 Box Jumps (24”)
10 Burpees

4 rounds +3 reps

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