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Monday, December 9th, 2013 - Rest Day
Posted: 09 December 2013 01:40 PM   [ Ignore ]   [ # 31 ]
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~125 rope jumps (3 misses, I lost count)
Arms/shoulders circles/crosses, ant/post shoulders, lats, tris
CFWU x1: Samson, hip mob, GHSU and BE (Smith), KPUs (10), dips (7), and OHS (20#)

Puppy:
Complete AMRAP in 15 minutes of
45# thruster, 5 reps
45# hang power cleans, 7 reps
45# sumo deadlift high pull, 10 reps

7 complete rounds (about 10 seconds remained after the 7th). My hands and forearms felt this during the WOD, but my thighs were really tight after I finished.

low plank 30 sec.
high plank 30 sec.
sides planks 30 sec. each side

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M/48 yo/5’7”/145 lb.

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Posted: 09 December 2013 02:25 PM   [ Ignore ]   [ # 32 ]
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Four rounds for time of:
Row 500 meters
Rest 3 minutes
  1:58
  1:57
  1:57
  2:02

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M / 59 6’0 205 CF BD 12/09

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Posted: 09 December 2013 02:26 PM   [ Ignore ]   [ # 33 ]
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Glorybelle - 09 December 2013 12:33 PM

Made up yesterday’s WOD today. Results posted in yesterday’s thread.

@OPG and Mrs. OPG, good work as usual.
Your wife is a rockstar!!

Thanks Glorybelle. Good to see you are active again.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 09 December 2013 02:31 PM   [ Ignore ]   [ # 34 ]
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AntDawg - 09 December 2013 12:27 PM

Gymnastic WU 1

Squat 280lbs x3
135x5, 185x5, 225x5, 255x3
275x3, 280x3, 280x3

AMRAP in 10 minutes of:
85lb thruster x5
85lb Hang Power clean x7
Sumo Deadlift high pull x10

5 rounds.

Flase grip from bar hangs, 3x5 seconds.

Staying consistent on those heavy Squats. Good work AntDawg.Those will pay dividends

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 09 December 2013 02:33 PM   [ Ignore ]   [ # 35 ]
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Juan - 09 December 2013 12:28 PM

Thruster, HPC, SDHP
Pack:
Complete as many rounds as possible 20 minutes of:
6570 pound Thruster, 5 reps
6570 pound Hang Powercleans, 7 reps
6570 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5 Thrusters + 7 HPC + 6SDHP

Felt pretty strong.  Thrusters form is still a little off.  I tend to rise on the balls of my feet in the squat.  But, this is getting exciting.  3 mile run tonight as I taper for my first marathon this Sunday.

Making good progress Juan. You sound a little bit excited to. Good Luck on your Marathon.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 09 December 2013 03:04 PM   [ Ignore ]   [ # 36 ]
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OPG57 - 09 December 2013 02:33 PM
Juan - 09 December 2013 12:28 PM

Thruster, HPC, SDHP
Pack:
Complete as many rounds as possible 20 minutes of:
6570 pound Thruster, 5 reps
6570 pound Hang Powercleans, 7 reps
6570 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5 Thrusters + 7 HPC + 6SDHP

Felt pretty strong.  Thrusters form is still a little off.  I tend to rise on the balls of my feet in the squat.  But, this is getting exciting.  3 mile run tonight as I taper for my first marathon this Sunday.

Making good progress Juan. You sound a little bit excited to. Good Luck on your Marathon.

Thanks and I am. What tipped you?  . . Apparently the sarcasm smileys aren’t working, LOL.

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

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Posted: 09 December 2013 03:04 PM   [ Ignore ]   [ # 37 ]
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yesterdays WOD having not been a problem

Today I did

w/u - it was 32 in the garage when I started 5 outside
500m row
30 jumping jack
2:00 jump rope
starting to feel warmer
20’s arm circles, twists openers leg swings

WOD specific w/u
3(3 TtB- 3 BJ)
decided to stick to a 12” box and jump it - starting to get my courage back after a miss that ended in stitches

WOD
10-9-8-7-6-5-4-3-2-1
Toes-to-Bar
Box jumps 12”

9:40

box jumps were steady throughout, TOes to bar started unbroken and went downhill fairly quickly but at not yet three weeks post surgery I’m OK with that.

BS
w/u 3’s @20-30kg
5x5 @40kg trying to be conservative on the weight but still do something.

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 09 December 2013 03:40 PM   [ Ignore ]   [ # 38 ]
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SUNDAY 131208

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.
6rds + 5 thrusters

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 09 December 2013 04:25 PM   [ Ignore ]   [ # 39 ]
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FRIDAY 131206

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Post rounds completed to comments.

Pack
Complete as many rounds as possible in five minutes of:
185-205 pound Deadlift, 3 reps
85-95 pound Push press, 7 reps

Rounds
5 rounds + 2 Push presses

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M/46/5’10”/155

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Posted: 09 December 2013 04:43 PM   [ Ignore ]   [ # 40 ]
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Partner workout (no rest just go on your turn):
Back squat 15-12-9-6-3
135-155-175-195-225
Push press
85-95-115-135-155

9 min alternate stations every 30 sec:
Handstand hold, box jump, rest

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M/25/5’11”/200

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Posted: 09 December 2013 05:10 PM   [ Ignore ]   [ # 41 ]
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Juan - 09 December 2013 03:04 PM
OPG57 - 09 December 2013 02:33 PM
Juan - 09 December 2013 12:28 PM

Thruster, HPC, SDHP
Pack:
Complete as many rounds as possible 20 minutes of:
6570 pound Thruster, 5 reps
6570 pound Hang Powercleans, 7 reps
6570 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5 Thrusters + 7 HPC + 6SDHP

Felt pretty strong.  Thrusters form is still a little off.  I tend to rise on the balls of my feet in the squat.  But, this is getting exciting.  3 mile run tonight as I taper for my first marathon this Sunday.

Making good progress Juan. You sound a little bit excited to. Good Luck on your Marathon.

Thanks and I am. What tipped you?  . . Apparently the sarcasm smileys aren’t working, LOL.

Nope, I sure miss the smiley feature. I hope they get the technical difficulty ironed out.Good luck again on your Marathon.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 09 December 2013 05:13 PM   [ Ignore ]   [ # 42 ]
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OPG57 - 09 December 2013 05:10 PM
Juan - 09 December 2013 03:04 PM
OPG57 - 09 December 2013 02:33 PM
Juan - 09 December 2013 12:28 PM

Thruster, HPC, SDHP
Pack:
Complete as many rounds as possible 20 minutes of:
6570 pound Thruster, 5 reps
6570 pound Hang Powercleans, 7 reps
6570 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5 Thrusters + 7 HPC + 6SDHP

Felt pretty strong.  Thrusters form is still a little off.  I tend to rise on the balls of my feet in the squat.  But, this is getting exciting.  3 mile run tonight as I taper for my first marathon this Sunday.

Making good progress Juan. You sound a little bit excited to. Good Luck on your Marathon.

Thanks and I am. What tipped you?  . . Apparently the sarcasm smileys aren’t working, LOL.

Nope, I sure miss the smiley feature. I hope they get the technical difficulty ironed out.Good luck again on your Marathon.

Thanks! You guys motivate me.

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

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Posted: 09 December 2013 05:29 PM   [ Ignore ]   [ # 43 ]
Big Dawg
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OPG57 - 09 December 2013 02:31 PM
AntDawg - 09 December 2013 12:27 PM

Gymnastic WU 1

Squat 280lbs x3
135x5, 185x5, 225x5, 255x3
275x3, 280x3, 280x3

AMRAP in 10 minutes of:
85lb thruster x5
85lb Hang Power clean x7
Sumo Deadlift high pull x10

5 rounds.

Flase grip from bar hangs, 3x5 seconds.

Staying consistent on those heavy Squats. Good work AntDawg.Those will pay dividends

Thanks OPG

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M/34/5’ 10”/182#

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Posted: 09 December 2013 05:44 PM   [ Ignore ]   [ # 44 ]
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Deadlift - kg 70x3, 110x3, 120x2, 130x2, 140x2, 150x2, 160x2, 170 (375#)x2

Puppies WOD
AMRAP in 15 minutes: 20kg (45#) Thrusterx5, Hang Cleanx7, Sumo DL HP x 10

7 full rounds plus the Thrusters and Hang Cleans

OK….that kicked my butt.

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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: 09 December 2013 05:53 PM   [ Ignore ]   [ # 45 ]
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131206
Deadlift, Push-press

Puppies:
Complete as many rounds as possible in five minutes of:
45-65 pound Deadlift, 3 reps -65#
10-25 pound Push press, 7 reps - 25#

9 rounds + 3 DLs and 1 PP

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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