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Sunday, December 8th, 2013 - Thruster, HPC, SDHP
Posted: 08 December 2013 07:10 PM   [ Ignore ]   [ # 16 ]
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B/I:
400m run
cfwu
stretching
ankle mobility

SWOD:
Deadlift:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-125-135-145 lbs

WOD:
5 minute AMRAP of:
3 Deadlifts @ 85 lbs
7 dumbbell Push-presses @ 20 lbs each

completed: 7 rounds + 1 deadlift

C/O:
stretching
50 single-unders

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M/35/6’0”/170 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: 08 December 2013 07:11 PM   [ Ignore ]   [ # 17 ]
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Joined  2012-11-24

Yesterday:
Rest Day

Today:
The Outlaw Way: 131202

4X1 Snatch @ 60kg – rest 1:30

a) 3X2/4 FS/BS @ 90kg – rest 90 sec.
b) 3X3 Weighted Strict Pull-ups @ 18kg + ME Strict Pull-ups – +11, +9, +7, - rest 90 sec. Way more reps than last week +3kg

5X500m Row @ 1:55/500m pace – Rest 3:05 after sets 1&2, rest 2:05 after sets 3&4.

Paleo day 11

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Posted: 08 December 2013 07:52 PM   [ Ignore ]   [ # 18 ]
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500m rowing repeats
Four rounds for time of:
Row 500 meters
Rest 3 minutes

3:04 ; 2:55 ; 2:52 ; 2:56

Normally do rowing at work with a rower that shows distance.  Mine ( a Kettler outrigger style) doesn’t. Weird right? Times above arw based on a few general calculations . Average calorie (for my weight) burn for rowing per hour/30 to get the calories per 2 min. My average time per 500m at work is 2:00-2:15. Took the calore burn (roughly 25 calories) and converted to kilojoules cause that is how this machine measures work performed. Times above are based on time to burn 105 k/jl. Phew. Probably did a little more work than necessary but got it done.

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 08 December 2013 08:09 PM   [ Ignore ]   [ # 19 ]
Top Dawg
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dannyrod - 08 December 2013 05:09 PM

Deadlift
95 x 10
135 x 10
185 x 5
225 x 5
255 x 3
280 x 15

Bench press
45 x 10
95 x 10
135 x 5
155 x 3 *
165 x 1 *
175 x 1 *
185 x 1 *
2 x 165 x 5 *
165 x 5

*paused

Deadlifts felt great. Last set of bench press was 3 paused reps and 2 regular, was fighting to get em up.

In
500m C2 row

Well done my friend. I hope the Wife and little one are on the mend.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 08 December 2013 08:37 PM   [ Ignore ]   [ # 20 ]
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Smokey - 08 December 2013 06:56 PM

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

10 Rounds + 5 Thrusters

Warmed up to Rx but knew couldn’t sustain it for 20 minutes, especially SDHP. Surprising effect was how tired my grip got, especially in later rounds.

Good fight Smokey.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 08 December 2013 09:21 PM   [ Ignore ]   [ # 21 ]
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Skills
Snatch
3-3-2-2-1-1-1 (75-95-105-115-125-135)
Metcon
AMRAP 20 MIN
10 Wallball Shots (20 lb)
10 Box Jumps (24 in)
10 Deadlifts (115)

Total: 7 rounds

Notes:
Snatches felt a little awkward at first, think I was not fully opening hips.  135 was not pretty.  MetCon was brutal

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 09 December 2013 02:21 AM   [ Ignore ]   [ # 22 ]
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Warm up: 3x (15 GHD back extensions, 15 GHD sit ups, 15 box squats 20kg)

Strength:
DL kg: 10x60, 5x80, 5x101.5, 5x116.5, 5x126.5
16x106.5kg

Metcon <10:
15-12-9 of:
Pull ups,
HSPU to 14cm block,
Time: 4:59

Skills: 10 mins practising assisted MU transitions

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M/47/80kg

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Posted: 09 December 2013 04:48 AM   [ Ignore ]   [ # 23 ]
Mutt
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Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

8 rounds

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M/30/5’9”/156

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Posted: 09 December 2013 10:23 AM   [ Ignore ]   [ # 24 ]
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Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

10 rounds even

My grip is *shot*.

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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: 09 December 2013 12:32 PM   [ Ignore ]   [ # 25 ]
Big Dawg
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1.1 mile run to gym warm up
9 full rounds, 5 Thrusters and 1 HPC, 55 pounds
1.1 mile run home cool down

@Smokey & AtomicDawg, way to get those high reps. This was a tough WOD.

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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: 09 December 2013 06:21 PM   [ Ignore ]   [ # 26 ]
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Thruster, HPC, SDHP
Double under practice
Straight and bent leg calf raises
Pack:
Complete as many rounds as possible 20 minutes of:
65 (sub 60) pound Thruster, 5 reps
65 (sub 60) pound Hang Powercleans, 7 reps
65 (sub 60) pound Sumo Deadlift High-pull, 10 reps
11 rounds + Thrusters + HPCs + 2 SDHP
Kyla
women - 45 (sub 40) #
10 rounds with 4 seconds left

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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