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Saturday, December 12th, 2013 - 500m rowing repeats
Posted: 07 December 2013 10:23 AM   [ Ignore ]   [ # 16 ]
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Chrispy23 - 07 December 2013 10:10 AM

CI: Row 1000m

SATURDAY 131207

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:42.7, 1:51.4, 1:49.9, 1:49.9

CO: Row 1000 m

Great times Chrispy 23

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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: 07 December 2013 10:42 AM   [ Ignore ]   [ # 17 ]
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OPG57 - 07 December 2013 10:23 AM
Chrispy23 - 07 December 2013 10:10 AM

CI: Row 1000m

SATURDAY 131207

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:42.7, 1:51.4, 1:49.9, 1:49.9

CO: Row 1000 m

Great times Chrispy 23

Thanks.
I’ve been rowing 4-5K every day since Thanksgiving for the C2 Holiday challenge, which definitely helps.

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M/48/5’ 11”/220#

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Posted: 07 December 2013 11:03 AM   [ Ignore ]   [ # 18 ]
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Chrispy23 - 07 December 2013 10:42 AM
OPG57 - 07 December 2013 10:23 AM
Chrispy23 - 07 December 2013 10:10 AM

CI: Row 1000m

SATURDAY 131207

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:42.7, 1:51.4, 1:49.9, 1:49.9

CO: Row 1000 m

Great times Chrispy 23

Thanks.
I’ve been rowing 4-5K every day since Thanksgiving for the C2 Holiday challenge, which definitely helps.

That’s dedication. Looks like its working for you.

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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: 07 December 2013 11:46 AM   [ Ignore ]   [ # 19 ]
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I decided to run instead of row.

2 mile warm up jog
4 x 800m repeats with 3min recoveries
3:28, 3:28, 3:24, 3:30
1 mile cool down jog

MY LOWER BACK FEELS GREAT!
Time to stretch.

@OPG, well said about today. We must not ever forget.

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 07 December 2013 12:16 PM   [ Ignore ]   [ # 20 ]
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OPG57 - 07 December 2013 04:04 AM

smile Morning all, Here’s to the Memory of the Pearl Harbor Fallen and Survivors,It’s sad that so very few remain with us. 72 years ago today We were Attacked and our Pacific Fleet decimated . It’s good to forgive past aggressions, But one should never forget lest History repeat itself as it unfortunately and inevitably does.Here’s to there Memories.Thank you for your Service and Sacrifice.

Squat day week 11
I decided to ditch the box and test myself on depth today.

132 x 5
176 x 3
220 x 2
264 x 1
286 x 1
308 x 1
330 x 1
352 x 1
363 x 1
374 x 1   http://vimeo.com/81273222
330 x 3
All in all not bad since I haven’t Squatted in last 2 weeks, That and not using the box. I also got to use my spiffy new expensive knee sleeves. They felt pretty good.

Wife did a great 200 x 5 no box squats set. Great depth on each rep.  http://vimeo.com/81274710


Just took Connie down ( C2 Rower)  The wife wanted to see how it felt on her injured shoulder. She pulled nice and easy 5:30 500 Meter pace. She said there was no pain.Good news. I took a crack at it myself. I set it at level 5 and pulled a warm up of 1:48.3 . The Deadlift and Squats have improved the force on my pull. Felt pretty good.I will have to rekindle the relationship. 
Have a great day all.

Awesome, great work!

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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: 07 December 2013 12:21 PM   [ Ignore ]   [ # 21 ]
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Strength:

Front squat: 5x155, 5x180, 5x200 (lbs)
Back squat: 135x20

Wod
15 min amrap
20 pushups
50 squats

6 rounds +pushups 13 squats

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M/25/5’11”/200

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Posted: 07 December 2013 12:30 PM   [ Ignore ]   [ # 22 ]
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Wednesday 131204

Pack-ish:
Five rounds for time of:
10 Kettlebell clean and jerks, 1 pood each 14 KB C&J, 1 25# 12kg
3 Muscle-ups (progressions)

11:21

My gym had a 25# kettlebell, a 12kg kettlebell, then a 40# and a 50#.  Since 25# and 12kg are pretty close I just used those and switched sides to make it an even number on either side, then did more rounds so it would be the same amount of work.  MU progressions because all I have access to is TRX bands and don’t have enough room to kip.

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 07 December 2013 12:38 PM   [ Ignore ]   [ # 23 ]
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One minute on…One minute off
30 KB Swings - 2 pood
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees. 

Failed last round; only got 18 reps in final - one 10 burpee penalty.

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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: 07 December 2013 01:22 PM   [ Ignore ]   [ # 24 ]
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Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:50.3
1:48.4
1:47.6
1:47.4

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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: 07 December 2013 01:28 PM   [ Ignore ]   [ # 25 ]
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OPG57 - 07 December 2013 04:04 AM

Just took Connie down ( C2 Rower)  The wife wanted to see how it felt on her injured shoulder. She pulled nice and easy 5:30 500 Meter pace. She said there was no pain.Good news. I took a crack at it myself. I set it at level 5 and pulled a warm up of 1:48.3 . The Deadlift and Squats have improved the force on my pull. Felt pretty good.I will have to rekindle the relationship. 
Have a great day all.

Good going on the squats and the rower.

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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: 07 December 2013 01:35 PM   [ Ignore ]   [ # 26 ]
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thumper87 - 07 December 2013 12:21 PM

Strength:

Front squat: 5x155, 5x180, 5x200 (lbs)
Back squat: 135x20

Wod
15 min amrap
20 pushups
50 squats

6 rounds +pushups 13 squats

Good going. Like your avatar - another fan of the Matrix!

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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: 07 December 2013 01:39 PM   [ Ignore ]   [ # 27 ]
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Buy-In:
Arm Swings
PVC Round the worlds
PVC pass thrus
Strict Pull-ups

Bench Press:
155x5,185x5,205x5,205x5,205x5

Cash-out:
Row 500m: 1:52
First time rowing since I hurt my back.  Set the damper on 1 and went pretty easy.

PT Exercises
Slow and smooth Turkish get-up 10# each side

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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: 07 December 2013 02:01 PM   [ Ignore ]   [ # 28 ]
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@No Coast

NCCT 2.5

Warm-up
Single/DUs
Barbell Warm-up
Burgener Warm-up x3

Strength
Snatch Warm-up (all singles): 75x5x1, 95x5x1, 125x5x1, 145x3x1, 165x3x1, 195, 205

Snatch Ladder
Start at 135#, add 10# EMOM
215
Attempted and missed 225 three times during the next minute.

After two minutes…
Attempted 230…once, twice…failed both times.

Then, nailed it!  230# (+5 PR!)

Metcon
With a partner, only one partner working at a time:
100 C2B
200 WB, 20#
300 KB Swing, 53#
400 DU
Time: 27:27
I held up as a good partner through the WBs, but then started to fall apart.  Started with 10 KB swings, dropped to 8, then 7, and settled in at 5 for a while.  Gained a few reps here and there.  DUs were kind of pitiful, only getting 25 at a time.  My partner was nailing 40-50!.

Then,

5x
0:10 L-Sit Hold
5 Back Extension

Then,

Messed around with deficit HSPUs on parallettes.  Got a couple of doubles with a +6” deficit.

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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: 07 December 2013 02:28 PM   [ Ignore ]   [ # 29 ]
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FRIDAY 131206

The Porch:
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

6 rds + 3 DL’s

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“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: 07 December 2013 03:27 PM   [ Ignore ]   [ # 30 ]
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Glorybelle - 07 December 2013 11:46 AM

I decided to run instead of row.

2 mile warm up jog
4 x 800m repeats with 3min recoveries
3:28, 3:28, 3:24, 3:30
1 mile cool down jog

MY LOWER BACK FEELS GREAT!
Time to stretch.

@OPG, well said about today. We must not ever forget.

Thanks Glorybelle. Glad the back feels better

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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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