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Thursday, December 5th, 2013 - Rest Day
Posted: 05 December 2013 09:29 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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OPG57 - 05 December 2013 06:25 AM
Murph99 - 05 December 2013 05:55 AM

SWOD: Back Squat
135lbs x 10 (pause); 225lbs x 5; 275lbs x 5; 300lbs x 2; 315lbs x 1; 325lbs x 1; 335lbs x 1
315lbs x 4; 315lbs x 4; 315lbs x 4
Hi Rep - 225lbs x 10

Bench Press
45lbs x 12; 135lbs x 10; 185lbs x 5; 210lbs x 5; 225lbs x 1; 245lbs x 1; 250lbs x 1 (PR)
215lbs x 5; 215lbs x 5; 215lbs x 5

No time for DWOD.

Great PRs on Squat and Bench Murph!  Well done.

+1! Way to go Murph

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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 09:34 AM   [ Ignore ]   [ # 17 ]
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Glorybelle - 05 December 2013 09:29 AM
OPG57 - 05 December 2013 06:25 AM
Murph99 - 05 December 2013 05:55 AM

SWOD: Back Squat
135lbs x 10 (pause); 225lbs x 5; 275lbs x 5; 300lbs x 2; 315lbs x 1; 325lbs x 1; 335lbs x 1
315lbs x 4; 315lbs x 4; 315lbs x 4
Hi Rep - 225lbs x 10

Bench Press
45lbs x 12; 135lbs x 10; 185lbs x 5; 210lbs x 5; 225lbs x 1; 245lbs x 1; 250lbs x 1 (PR)
215lbs x 5; 215lbs x 5; 215lbs x 5

No time for DWOD.

Great PRs on Squat and Bench Murph!  Well done.

+1! Way to go Murph

Thanks Glorybelle; hope your back is getting better….

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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 09:49 AM   [ Ignore ]   [ # 18 ]
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“Murph”

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Rune 1 mile

49:19

Real trouble with my right knee on the second run caused me to have to run/walk.  Still, not bad.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 05 December 2013 09:50 AM   [ Ignore ]   [ # 19 ]
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TriggerT - 05 December 2013 04:40 AM

I don’t make time to post here as often as I use to, but I am still hitting the WOD’s 5 days a week.

Today was FRAN

As Rx - Time 7:13. That is a 0:51 second PR compared to 10/11/13. Felt like I was going to, and wanted to, die at the end of the WOD.

Decided my long term goal is to have a sub 5 minute Fran by the end of 2014.

Well done!

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 05 December 2013 10:17 AM   [ Ignore ]   [ # 20 ]
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Lynne
5 rounds
Max rep push ups and max rep pull ups (3 min rest between sets)
Reps: 19/1, 17/1, 12/0, 11/0, 9/0

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 05 December 2013 11:00 AM   [ Ignore ]   [ # 21 ]
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W/U

5:00 jumping rope
stretch
burgener
3x Samson, squat, shoulder pass, sit-up, back ext, pull-ups, dips

TUESDAY 131203

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

1 X 10 45#
1 X 8 65#

95/105/115/125/135/145/155/165/175/135

1 X 5 95#
1 X 10 45#

$O

headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 05 December 2013 11:16 AM   [ Ignore ]   [ # 22 ]
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Murph99 - 05 December 2013 08:29 AM
OPG57 - 05 December 2013 07:44 AM

Morning all, Could not handle another rest day.  So I got on the Elliptical for a 30 min. session .  6.2 miles 12.5 mph pace. Felt good to push the ticker today. My 10 min. warm ups before Powerlifts isn’t enough. Thankfully my Power Cycle is wrapping up in 2 weeks. Have a great day all.


Projected Raw finish goals

Squat   391-402
Bench   352-358
Deadlift 462-473
Total   1207 -1234

Big numbers, OPG. Get ‘em

Thanks Murph, God willing.

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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: 05 December 2013 11:27 AM   [ Ignore ]   [ # 23 ]
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Glorybelle - 05 December 2013 09:29 AM
OPG57 - 05 December 2013 06:25 AM
Murph99 - 05 December 2013 05:55 AM

SWOD: Back Squat
135lbs x 10 (pause); 225lbs x 5; 275lbs x 5; 300lbs x 2; 315lbs x 1; 325lbs x 1; 335lbs x 1
315lbs x 4; 315lbs x 4; 315lbs x 4
Hi Rep - 225lbs x 10

Bench Press
45lbs x 12; 135lbs x 10; 185lbs x 5; 210lbs x 5; 225lbs x 1; 245lbs x 1; 250lbs x 1 (PR)
215lbs x 5; 215lbs x 5; 215lbs x 5

No time for DWOD.

Great PRs on Squat and Bench Murph!  Well done.

+1! Way to go Murph

There she is, Hope the back is coming along well. Good call taking it easy, I’m sure you’re getting plenty of excercise just bouncing off the walls LOL Don’t worry the rest will reinvigorate you. Take care.

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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: 05 December 2013 12:16 PM   [ Ignore ]   [ # 24 ]
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Clean and jerk x 8 @ 40kg
pull ups x 8
push ups x 8
5 rounds

16.11
3 rounds unbroken
2 rounds 2 set of 4 each

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 05 December 2013 12:44 PM   [ Ignore ]   [ # 25 ]
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Warm up: 500m row

Strength:
Press kg: 10x20, 5x30, 5x40, 5x50, 2x58.5 (v slow 3rd rep)
Press 13x42.5kg

Metcon <20:
4 RFT of:
27 box jumps 20”,
20 burpees,
11 squat cleans 45kg
Time: 24:57
One to forget - 5 mins slower than last time

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M/47/80kg

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Posted: 05 December 2013 01:31 PM   [ Ignore ]   [ # 26 ]
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deadlift, power clean/burpee

deadlift 3x5 @ 125#

5min amrap
5 power clean - 65#
5 burpee

5 rounds

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 05 December 2013 01:54 PM   [ Ignore ]   [ # 27 ]
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MONDAY 131202

Packish with equipment subs
5 rounds
25 improvised abmat sit-ups
6 beginner rope climbs (no 15 foot rope)

14:48

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

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Posted: 05 December 2013 02:17 PM   [ Ignore ]   [ # 28 ]
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warm up
2000m C2 row (7:27)
5x: 7 SDL (135/165/195/225/255) & 20 AbMat butterfly sit-ups
50 lunges

Previous 2000m C2:
7/30/2013=7:32 for warm-up
12/18/2012=7:36.5 end of a WOD
8/31/2012=7:30.1 & 7:41.9 in WOD
8/19/2011=7:14.4 time trial
7/28/2010=7:14.3 time trial
7/22/08=7:25.8 time trial
2/26/2007=7:28 time trial
7/26/2006=7:47 end of WOD
6/3/2004=7:16 time trial

15min rest, then…

WOD (from BrandX 12/5/13)
100 du
max. KB swings (single set) 24k, AMERICAN
100 du
TOTAL TIME=7:22 (2:25/2:32/2:28) 50 swings

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 05 December 2013 02:19 PM   [ Ignore ]   [ # 29 ]
Big Dawg
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MONDAY 131202

Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents

Pack
5 rounds
15 30 GHD Abmat sit-ups
3 9 Beginner rope climbs, w/legs

33:34

First day back after being sick.  I feel okay with this considering that.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 05 December 2013 03:36 PM   [ Ignore ]   [ # 30 ]
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FRIDAY 131129

Run 5K

Post time to comments.

Compare to 130927.

21:45

Treadmill. 8.5mph most of the run; started and finished a little faster.

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M/47/5’10”/160

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