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Thursday, December 5th, 2013 - Rest Day
Posted: 05 December 2013 04:17 PM   [ Ignore ]   [ # 31 ]
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21 - 15 - 9 reps of:
60kg DL + 18” Box Jumps
7:45

Did 5 sets of 3 jumping pull-ups trying to learn how to “kip”.  I remembered to start my watch this time….that’s progress right there.

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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: 05 December 2013 05:32 PM   [ Ignore ]   [ # 32 ]
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Five rounds for time of:
10 Kettlebell clean and jerks, 1 pood each, 35#db
3 Muscle-ups band assist

9:30

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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: 05 December 2013 05:41 PM   [ Ignore ]   [ # 33 ]
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Joined  2012-11-24

2 Days ago:
Rest day

Yesterday:
MX

Today:
The Outlaw Way 131129:

4X2 Low-Hang Snatch (2″ off the floor) @ 60kg – rest 90 sec.

1a) 3X ME Glute Ham Raise – 5-5-5, rest 60 sec.
1b) 3X3+3 Snatch Grip Push Press From BN + OHS – 50-60-65kg, rest 60 sec.

Run 5k
23:17 low effort. Brother scored 14:22 ! He sprints every few days.

130828 - 21:37 post MX and squat cleans
130801 - 21:39 post heavy squats
130227 - 20:50 fresh

Paleo challenge day 8

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M 29 178cm 80kg

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Posted: 05 December 2013 06:47 PM   [ Ignore ]   [ # 34 ]
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Barbell Club

Arm Swings
Leg Swings
Pausing Air Squats
Elbow Circles
Wrist Circles
Couch Stretch

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

Cash-out:
Strict Pull-ups
PT Exercises/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: 05 December 2013 07:19 PM   [ Ignore ]   [ # 35 ]
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Bench Press

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

65-75-85-95-105-115-120-125-130(1+F)

farmer walk
2 10# plates, 2 min each arm

waiter walk
25# dumbells, 45 sec

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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: 05 December 2013 08:07 PM   [ Ignore ]   [ # 36 ]
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Back Squat 2-2-2-2-2-2-2-2-2-2 reps

205-225-235-245-245-255-255-265-245-225

Not feeling it today at all… went through the motions. Got through it in any event.

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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: 05 December 2013 08:42 PM   [ Ignore ]   [ # 37 ]
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Smokey - 05 December 2013 08:07 PM

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

205-225-235-245-245-255-255-265-245-225

Not feeling it today at all… went through the motions. Got through it in any event.

I’ve had my share of those days lately too Smokey, I can relate. Good job pushing thru and getting it done.

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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 10:45 PM   [ Ignore ]   [ # 38 ]
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B/I:
50 single-unders
cfwu
stretching
ankle mobility
Front Squat:
1x10, 45 lbs
Press:
2x5, 45 lbs

WOD:
Thruster:
1x5, 45 lbs
7x2, 55-65-75-85-91-95(PR)-95 lbs

3 rounds for time of:
20 sit-ups
15 chin-ups
Time: 5:13

C/O:
stretching

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M/35/6’0”/164 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: 05 December 2013 11:25 PM   [ Ignore ]   [ # 39 ]
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Smokey - 05 December 2013 08:07 PM

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

205-225-235-245-245-255-255-265-245-225

Not feeling it today at all… went through the motions. Got through it in any event.

That was me today too, but just wanted to do something.

Hang in there smokey!

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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: 06 December 2013 04:28 AM   [ Ignore ]   [ # 40 ]
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Mike R. - 05 December 2013 10:45 PM

B/I:
50 single-unders
cfwu
stretching
ankle mobility
Front Squat:
1x10, 45 lbs
Press:
2x5, 45 lbs

WOD:
Thruster:
1x5, 45 lbs
7x2, 55-65-75-85-91-95(PR)-95 lbs

3 rounds for time of:
20 sit-ups
15 chin-ups
Time: 5:13

C/O:
stretching

Nice improvement Mike. Keep them coming.

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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: 06 December 2013 11:18 AM   [ Ignore ]   [ # 41 ]
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Five rounds for time of:
10 Kettlebell (one arm) clean and jerks, 1 pood each
3 Muscle-up progressions

6:10

I only have the one kettlebell—and missed the “each” part.  (D’oh!)  I probably shoulda/coulda done dumbbell C&Js; or did 10 with the kettlebell on each arm (I did five on one arm and then five on the other).  Even so, these were a little challenging.

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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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