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Tuesday, December 10th, 2013 - 100m repeats
Posted: 10 December 2013 01:17 PM   [ Ignore ]   [ # 16 ]
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work chipper

For Time:

50double unders (sub w/3 minute row)
50 squats
40 back extensions
40 pushups
30 wall balls
30 thrusters, 50 lbs (sub seated press, 20 lb DBs)
20 knees to elbows
20 burpees
20 deadlifts, 100 lbs (sub 50 squats)
10 pikes on ball
5 wall climbs

RG: 26:24
CJL: 25 ish…

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 10 December 2013 01:41 PM   [ Ignore ]   [ # 17 ]
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45 minute low intensity ride on a spin bike. Just wanted to do some active recovery I guess.

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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: 10 December 2013 02:26 PM   [ Ignore ]   [ # 18 ]
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21 15 9

BP 185
Pull-ups

Starting back to squats finally
5/5/ 95- 125

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M / 59 6’0 205 CF BD 12/09

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Posted: 10 December 2013 03:14 PM   [ Ignore ]   [ # 19 ]
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Tuesday

5k run
time 20:34. Done on an indoor track (1/10 mile) due to snow. Brutal

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M/25/5’11”/200

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Posted: 10 December 2013 04:02 PM   [ Ignore ]   [ # 20 ]
Top Dawg
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At the station…

2RFT
25 Back squats 95#
25 K2E
25 Ring dips
25 Pullups
25 Situps
25 Pushups

22:38

Haven’t done hardly any conditioning as of late, it definitely showed! Almost lost some lunch a couple times…

In
5:00 C2 row (1172m)
DROMS

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 10 December 2013 04:49 PM   [ Ignore ]   [ # 21 ]
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20131207 Sat
5 RFT:
8 dumbbell clean and jerks 20#
8 pull-ups 70# gravitron
8. Push-ups
10:13

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 10 December 2013 04:51 PM   [ Ignore ]   [ # 22 ]
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20131210 Tue
5 min. AMRAP
3 deadlifts 185#
7 push press 85#
6 rounds 4:58

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 10 December 2013 05:27 PM   [ Ignore ]   [ # 23 ]
Big Dawg
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The Outlaw Way 131204:

Power Snatch: 2X2 @ 50kg, 2X1 @ 52.5kg – rest 90 sec.

Power Clean + Push Jerk: 2X2+1 @ 65kg, 2X1+1 @ 70kg – rest 90 sec.

a) 3X2/4 FS/BS @ 85kg - rest 60 sec.
b) 3X3 Clean Deadlift @ 95kg – rest 60 sec.

No metcon. MX tomorrow

Paleo day 13

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Posted: 10 December 2013 06:23 PM   [ Ignore ]   [ # 24 ]
Big Dawg
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WU
5 rounds of:
3 as high as I can kips
5 dead hang pull ups

3 rounds of:
Tuck L sit x 10 seconds
35lbs KB swing x10

Press
45x10, 65x5, 115x3, 135x3, 135x3, 135x3

Power Clean
95x5, 115x3, 135x3, 155x3, 155x3, 165x3, 135x3 Hang Clean, 135x15 PC.

Power Cleans felt crappy today.

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M/34/5’ 10”/182#

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Posted: 10 December 2013 06:25 PM   [ Ignore ]   [ # 25 ]
Big Dawg
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TUESDAY 131210

WU:
3x10
sit-ups
squats
dips
beginners pull-ups
stretches

Ten rounds, each for time of:
100 meter Nordic-track Ski machine
Rest 30 seconds
Post times for each round to comments.

Round 1:  32.02
Round 2:  30.75
Round 3:  30.47
Round 4:  33.18 (bobbled getting on skiis…)
Round 5:  30.73
Round 6:  29.82
Round 7:  30.98
Round 8:  29.10
Round 9:  31.00
Round 10:  30.61

Comments: cut rest time to better simulate the effects of running.

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M/39/76”/240# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For the first time he perceived that if you want to keep a secret, you must also hide it from yourself. -George Orwell, 1984

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Posted: 10 December 2013 06:42 PM   [ Ignore ]   [ # 26 ]
Big Dawg
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131203
Back Squat 2-2-2-2-2-2-2-2-2-2 reps

55
75
95
115
135
145
155
165
165
165
165#

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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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Posted: 10 December 2013 06:54 PM   [ Ignore ]   [ # 27 ]
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Deadlift, Push-press
Double under practice
Straight & bent leg calf raises
Easy run, 3 miles @ 8:32
Pack:
Complete as many rounds as possible in five minutes of:
185 pound Deadlift, 3 reps
90 pound Push press, 7 reps
5 rounds even, had to break up the last 2 sets of push press

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M / 55 / 5’ 7” / 170 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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Posted: 10 December 2013 07:08 PM   [ Ignore ]   [ # 28 ]
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WU
Light treadmill jogging ~5min

WOD

SATURDAY 131207

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

Post times to comments.

Times
1. ‎1 ‎49.23
2. ‎1 ‎50.39
3. ‎1 ‎52.04
4. ‎1 ‎51.84

$O
Stretching

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M/46/5’10”/155

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Posted: 10 December 2013 07:43 PM   [ Ignore ]   [ # 29 ]
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@BrandX with GD!!!

warm up
MOBs

Lift
SDL
[6@135;6@165;6@195 warm up]
Attempt 6x5reps@205; got 6x5 (1min rest b/w sets)
Debrief (from GD)- Increase speed with these lighter loads.  Try a top-down set up to improve stability.

WOD
AMRAP in 3min of:
3 thrusters, 135#
6 burpees
9 t2b
3min REST
AMRAP in 5min of:
6 thrusters, 95#
6 burpees
9 t2b
3min REST
AMRAP in 7min of:
9 wall-ball (20#, 10ft)
6 burpees
9 t2b

WOW, this was TOUGH!

1) 45reps (2complete + 3thr/6bur) [405#/min]
2) 69reps (3complete + 6thr) [456#/min]
3) 107reps (4complete + 9wb/2bur) [289#min]

Power calculations were for the thruster or wall-ball ONLY.  For wall ball, 45# was used to approximate the added requirement of chucking the ball to 10ft target.  Crude calculations to be sure but interesting that the 95# thruster round was MISERABLE, and I just moved too slow to amp up the output for the wall-ball round.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 10 December 2013 08:34 PM   [ Ignore ]   [ # 30 ]
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That sounds like a doozy, JDG! Nice work! I’m saving this one for later…

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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