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Tuesday, December 10th, 2013 - 100m repeats
Posted: 10 December 2013 08:39 PM   [ Ignore ]   [ # 31 ]
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400m, Deadlifts

Heavy Puppies
Three rounds for time of:
Run 400 meters
25-45 185 pound Deadlift, 12 reps

14:48

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M/44/5’11”/195

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Posted: 10 December 2013 08:44 PM   [ Ignore ]   [ # 32 ]
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Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Snatch
45/3,55/3,65/3,75/3,85/3

Clean & Jerk
(95/2)4 (115/2)2

So that gets me 20# and 30# further into the recovery. grin

Back Squat
(205/4)3

Cash-out:
PT exercises / stretches

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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: 11 December 2013 12:41 AM   [ Ignore ]   [ # 33 ]
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800m run.
2 rounds of:
  50 burpees,
  40 pull ups,
  30 squats,
  20 T-bar swings 24kg,
  10 HSPU to 14cm block
1000m row
Time: 41:49

Mid afternoon on a hot day, hit a wall on second round of burpees and felt sick/faint, had to keep taking breaks but struggled through. Subbed the last run with rowing to stay indoors. 5 mins slower than last time.

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M/47/80kg

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Posted: 11 December 2013 05:29 AM   [ Ignore ]   [ # 34 ]
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SheepDawg - 10 December 2013 06:25 PM

TUESDAY 131210


Ten rounds, each for time of:
100 meter Nordic-track Ski machine


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

Why didn’t i think of that?  Great idea!  I have a Nordic machine at my gym, and use it a bit (I XC ski a lot).  That’s a great replacement for us snowbound people.  Thank You!

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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: 11 December 2013 07:27 AM   [ Ignore ]   [ # 35 ]
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frosty996 - 10 December 2013 08:44 PM

grin

My sentiments exactly!

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

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M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 11 December 2013 08:35 AM   [ Ignore ]   [ # 36 ]
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I’ve only been running since double hernia surgery back in June.  Frankly, it’s a little unnerving to start lifting. (Not that I’ve ever been very consistent or strong.)

But it’s time to test the waters. And take advantage of very low weights to work on form.

Deadlift: 3x3x3x3x3 (81-104-109-114-120 lbs). My guts didn’t fall out, and no emergency trip to ER! So, I consider this a good workout!  grin

$out: MWods: 5-way shoulder, couch, hammies, calves, pain ball in in Tspine, and my foam roller covering with barbed wire (aka Rumble Roller).

Feel great!

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Posted: 11 December 2013 09:30 PM   [ Ignore ]   [ # 37 ]
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2013-12-08

Run 2.0 mi 16:41 min
XFit - All Big Dawgs - Post Loads
  Backsquat
  2-2-2-2-2-2-2-2-2-2
  95-105-115-125-135-135-145-145-155-155


2013-12-09

Run 2.0 mi 16:41 min
XFit - Puppy - Max Rounds in 5 Min.
  65lb deadlift, 3 rep
  30lb pushpress, 7 rep

  Final: 7 Rounds, 3 Deadlifts, and 4 Pushpress

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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