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Saturday, December 12th, 2013 - 500m rowing repeats
Posted: 07 December 2013 03:28 PM   [ Ignore ]   [ # 31 ]
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Smokey - 07 December 2013 01:35 PM
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!

Haha! Thanks man. I think the avatar pic is hilarious. Like Morpheus talking down to you lol.

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Posted: 07 December 2013 03:30 PM   [ Ignore ]   [ # 32 ]
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Murph99 - 07 December 2013 12:16 PM
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!

Thanks Murph. I see you were playing today yourself.Sounded like a fun WOD. take Care

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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 03:32 PM   [ Ignore ]   [ # 33 ]
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Smokey - 07 December 2013 01:22 PM

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

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

Solid row times Smokey.That will blow the carbon out of the pipes

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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 03:34 PM   [ Ignore ]   [ # 34 ]
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frosty996 - 07 December 2013 01:39 PM

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

Good bench numbers frosty.Good pull time also for going easy.

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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 03:35 PM   [ Ignore ]   [ # 35 ]
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Smokey - 07 December 2013 01:28 PM
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.

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: 07 December 2013 03:38 PM   [ Ignore ]   [ # 36 ]
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Aaron_CO - 07 December 2013 02:01 PM

@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.

230 Snatch! well done!Did you get a video this time ? Great number Aaron

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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 04:54 PM   [ Ignore ]   [ # 37 ]
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OPG57 - 07 December 2013 03:34 PM
frosty996 - 07 December 2013 01:39 PM

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

Good bench numbers frosty.Good pull time also for going easy.

Thanks!  That’s actually 3 sets of 5 with my 5RM, so I think I’ve got some room there.

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M/42/210#
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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 06:31 PM   [ Ignore ]   [ # 38 ]
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Gymnastic WU

AMRAP in 5 Minutes of:
225lbs deadlift x3
85lbs Push press x7

6 rounds, 3 deadlifts, and 3 push presses.

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M/34/5’ 10”/182#

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Posted: 07 December 2013 06:45 PM   [ Ignore ]   [ # 39 ]
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SATURDAY 131207
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments.

Subbed as follows:
50 SDHPs, rest 3 minutes
Nordic Trac Ski 500 meters, rest 3 minutes
50 SDHPs, rest 3 minutes
Nordic Trac Ski 500 meters, rest 3 minutes

Between 20 and 21 minutes (fat fingers hit reset instead of lap after 2nd set of SHDPs - doh….  I know the first set of SHDPs was 2:17 and the first 500 meters was 3:20-something. ..)

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CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 07 December 2013 06:45 PM   [ Ignore ]   [ # 40 ]
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Warm up: 1000m row, 10 mins hip mobility

Strength:
Squat kg: 5x40, 5x60, 5x80, 5x92.5

Metcon <15:
80’ walking lunges,
40 push ups,
40 DU,
20 KTE,
3 rope climbs,
40 box jumps 20”,
40 OHS 30kg,
20 L pull ups,
40 sit ups
Time: 17:55

Skills: max HSPU (head to abmat), 1 min rest between sets - 5, 4, 1, 2, 2

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Posted: 07 December 2013 07:46 PM   [ Ignore ]   [ # 41 ]
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SheepDawg - 07 December 2013 06:45 PM

SATURDAY 131207
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments.

Subbed as follows:
50 SDHPs, rest 3 minutes
Nordic Trac Ski 500 meters, rest 3 minutes
50 SDHPs, rest 3 minutes
Nordic Trac Ski 500 meters, rest 3 minutes

Between 20 and 21 minutes (fat fingers hit reset instead of lap after 2nd set of SHDPs - doh….  I know the first set of SHDPs was 2:17 and the first 500 meters was 3:20-something. ..)

Good to see you got thru your WOD with no issues.Good work SheepDawg

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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: 08 December 2013 04:30 AM   [ Ignore ]   [ # 42 ]
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OPG57 - 07 December 2013 03:38 PM

230 Snatch! well done!Did you get a video this time ? Great number Aaron

Thanks. Very pleased.  Unfortunately, no video again. It wasn’t feasible given the setup at the gym.

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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: 08 December 2013 04:31 AM   [ Ignore ]   [ # 43 ]
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Deadlift, box jump

Warmup
Running drills
Dead bugs

Deadlift skill work

Find 1RM deadlift: 115 kg

EMOM for 12 minutes
1 deadlift, 105 kg
3 box jumps, 75 cm

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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: 08 December 2013 05:15 AM   [ Ignore ]   [ # 44 ]
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OPG57 - 07 December 2013 07:46 PM
SheepDawg - 07 December 2013 06:45 PM

SATURDAY 131207
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments.

Subbed as follows:
50 SDHPs, rest 3 minutes
Nordic Trac Ski 500 meters, rest 3 minutes
50 SDHPs, rest 3 minutes
Nordic Trac Ski 500 meters, rest 3 minutes

Between 20 and 21 minutes (fat fingers hit reset instead of lap after 2nd set of SHDPs - doh….  I know the first set of SHDPs was 2:17 and the first 500 meters was 3:20-something. ..)

Good to see you got thru your WOD with no issues.Good work SheepDawg

Thanks, OPG.  I just need a timer with bigger buttons.  LOL

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 08 December 2013 09:02 AM   [ Ignore ]   [ # 45 ]
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400m, Deadlifts

Yesterday
bench press
5x10 45,55,65,75,85,95

press
3x10 @ 45
push press
3x10 @55
jerk
1x10 @65


Box squat
5x5 @145

Today
Back extension
3x20

toe raise
2x5

Puppies
Three rounds for time of:
Run 400 meters
25-45 95 pound Deadlift, 12 reps

Time: 11:08
Runs unbroken. Deadlifts could be heavier. lost time in transitions.

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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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