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Wednesday, December 11th, 2013 - Coffey - RIP
Posted: 11 December 2013 09:18 AM   [ Ignore ]   [ # 16 ]
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Well, I was suppose to take a rest day but couldn’t resist so did some o lifts for the hell of it

Heavy singles:

Snatch: 125, 135,  140
Clean and jerk: 125, 135, 150

Heavy for me anyhow

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Posted: 11 December 2013 09:28 AM   [ Ignore ]   [ # 17 ]
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tonybaroni - 11 December 2013 08:30 AM

131211
WU
DL
Warm up set set of three at 165
CFSB week 3

WOD
5RFT
7 pull-ups
4burpees
200m run

10:35

Very hard in the cold!

Good to see you active again tonybaroni.

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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: 11 December 2013 09:30 AM   [ Ignore ]   [ # 18 ]
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dtoro - 11 December 2013 09:18 AM

Well, I was suppose to take a rest day but couldn’t resist so did some o lifts for the hell of it

Heavy singles:

Snatch: 125, 135,  140
Clean and jerk: 125, 135, 150

Heavy for me anyhow

Its good to take them out and dust them off every now and then. Good job Dtoro

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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: 11 December 2013 09:32 AM   [ Ignore ]   [ # 19 ]
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BobChase - 11 December 2013 08:19 AM

131211 Deadlift
Warm up:

5 min DROMs

Strength:
Deadlift 3RM
#240

Metcon:
4 rounds for time:
25 Wall ball #20
10 Power Snatch #75
Rest 1 min after each round
Time: 14:55

Good work Bob, I miss the old pic with the AR.

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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: 11 December 2013 11:55 AM   [ Ignore ]   [ # 20 ]
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Push press
175 x 3
185 x 2
195 x 1
3 x 175 x 2
145 x 8

Seated DB Shoulder press
35 x 20
35 x 16
35 x 16

With JDG!
AMRAP in 3:00
3 Thrusters, 135
6 Burpees
9 Toes to bar

2 rds + Thrusters + Burpees + 2 Toes to bar

Rest 3:00

AMRAP in 5:00
6 Thrusters, 95
6 Burpees
9 Toes to bar

3 rds + Thrusters + 4 burpees

Rest 3:00

AMRAP in 7:00
9 Wall Ball, 20
6 Burpees
9 Toes to bar

4 rds + Wall Ball + 2 burpees

Very, very, very tough WOD

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All of life’s problems can be solved by heavy deadlifts.

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@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 11 December 2013 12:46 PM   [ Ignore ]   [ # 21 ]
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Max rep test

max pullups in 2 minutes: 24
max pushups in 4 minutes: 75
max squats in 6 minutes: 180
6 minute row: 1805 m

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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: 11 December 2013 12:52 PM   [ Ignore ]   [ # 22 ]
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SUNDAY 131208

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

12 rounds, 2 thrusters

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 11 December 2013 01:04 PM   [ Ignore ]   [ # 23 ]
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WEDNESDAY 131211

“Coffey”

Puppies
For time:
Run 400 meters (more like “lope”  0.25 mi)
45 pound Back squat, 25 reps
45 pound Bench press, 25 reps
5:00
Run 400 meters
45 pound Back squat, 20 reps
45 pound Bench press, 20 reps
5:41
Run 400 meters
45 pound Back squat, 15 reps
45 pound Bench press, 15 reps
Run 400 meters
4:06
3 Pull-ups
3 Dips
Total 15:27
*** This is between 30 and 60 weighted squats!  That is a high volume.  Be very careful especially if you are new.
45 pound B/Squat and B/Press felt a little light but heeded GD’s warning.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 11 December 2013 01:18 PM   [ Ignore ]   [ # 24 ]
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WU:
3 Sets of:
kick up to handstand x3
ring push ups x5
tripod/frog stand x10sec

2 sets of:
45lbs overhead squats x10
45lb sumo deadlift x10

Deadlift- 135x10, 185x5, 225x5, 275x5, 285x5, 305x5


Metcon: AMRAP in 10 Minutes of:
225lb Deadlift x3
24inch box jump x10
ring dip x4

8 rounds + 2 Deadlifts

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M/34/5’ 10”/182#

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Posted: 11 December 2013 02:13 PM   [ Ignore ]   [ # 25 ]
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AntDawg - 11 December 2013 01:18 PM

WU:
3 Sets of:
kick up to handstand x3
ring push ups x5
tripod/frog stand x10sec

2 sets of:
45lbs overhead squats x10
45lb sumo deadlift x10

Deadlift- 135x10, 185x5, 225x5, 275x5, 285x5, 305x5


Metcon: AMRAP in 10 Minutes of:
225lb Deadlift x3
24inch box jump x10
ring dip x4

8 rounds + 2 Deadlifts

Good deal on Deadlifts 305 x 5. not to shabby on the rest either.

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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: 11 December 2013 02:14 PM   [ Ignore ]   [ # 26 ]
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B/I:
50 single-unders
cfwu
stretching
ankle mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 75-95-115-125-131 lbs

WOD:
15 minute AMRAP of:
5 Thrusters @ 45 lbs
7 Hang Power Cleans @ 45 lbs
10 Sumo Deadlift High-pulls @ 45 lbs
Completed: 7 rounds + 5 thrusters

C/O:
stretching

Was it just me, or was that WOD harder than it looked? I had to stop and catch my breath between the last 2-3 rounds.

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M/35/6’0”/164 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: 11 December 2013 02:16 PM   [ Ignore ]   [ # 27 ]
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Garddawg - 11 December 2013 11:55 AM

Push press
175 x 3
185 x 2
195 x 1
3 x 175 x 2
145 x 8

Seated DB Shoulder press
35 x 20
35 x 16
35 x 16

With JDG!
AMRAP in 3:00
3 Thrusters, 135
6 Burpees
9 Toes to bar

2 rds + Thrusters + Burpees + 2 Toes to bar

Rest 3:00

AMRAP in 5:00
6 Thrusters, 95
6 Burpees
9 Toes to bar

3 rds + Thrusters + 4 burpees

Rest 3:00

AMRAP in 7:00
9 Wall Ball, 20
6 Burpees
9 Toes to bar

4 rds + Wall Ball + 2 burpees

Very, very, very tough WOD

Hey GD was that WOD tough. You weren’t to clear.Good job old timer! When are we getting the smileys back?I could use one right now.

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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: 11 December 2013 02:19 PM   [ Ignore ]   [ # 28 ]
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Mike R. - 11 December 2013 02:14 PM

B/I:
50 single-unders
cfwu
stretching
ankle mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 75-95-115-125-131 lbs

WOD:
15 minute AMRAP of:
5 Thrusters @ 45 lbs
7 Hang Power Cleans @ 45 lbs
10 Sumo Deadlift High-pulls @ 45 lbs
Completed: 7 rounds + 5 thrusters

C/O:
stretching

Was it just me, or was that WOD harder than it looked? I had to stop and catch my breath between the last 2-3 rounds.

Good Squats Mike.

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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: 11 December 2013 02:44 PM   [ Ignore ]   [ # 29 ]
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warm up
MOBs
5x: 10slam balls, 20# & 10 lunges (with 20# slam ball)
Find 3RM PP: 3@45/95/135/155/175/195/ONLY1@205 (13min elapsed)

Lift
SDL
[4@135;4@165;4@185;4@205;4@225 warm up]
Attempt 6x4reps@240; got 6x4 (EMOM)
Debrief- All were top-down set-up and increased speed throughout lift.

10min REST, then…

WOD (from BrandX 12/11/13)
Annie
50-40-30-20 and 10 rep rounds for time:
Double-unders
Sit-ups
12/11/13 7:13 (2:10/1:57/1:30/1:04/0:48)(AbMat, anchored, feet flat, hands at sides, shoulders to knees)

32sec PR from 2008.
No du misses.

Previous:
8/14/13=8:09 (2:26/2:07/1:40/1:13/0:43)(AbMat, anchored, feet flat, hands at sides, shoulders to knees)
5/12/2013=8:36 (2:14/2:21/1:57/1:19/0:43)(AbMat, anchored, feet flat, hands at sides, shoulders to knees)
1/08/2013=8:50 (2:22/2:31/1:53/1:20/0:43) (AbMat, anchored, feet flat, hands at sides, shoulders to knees)
10/04/2012=8:02 (2:14/2:01/1:45/1:20/0:42)(regular, anchored, feet flat, hands at sides, shoulders to knees)
6/25/2010=8:26 (2:16/2:22/1:53/1:12/0:43)(regular, anchored, hands at sides)
5/20/2010=16:41 (3:32/4:04/3:45/3:06/2:13) 1—>6 hypoxic KB swings before each rd (53#)
10/29/2009=8:25 (2:26/2:14/1:49/1:14/0:41)(AbMat, Unanchored, hands at sides)
9/14/2009=9:21 (2:33/2:36/2:06/1:21/0:45)(Abmat, anchored, hands behind head)
12/10/2008=7:45 (2:15/2:06/1:35/1:12/0:37)(regular, UNanchored, hands behind head)
2/18/2008=12:09 (3:30/3:28/2:38/1:42/0:50)(Abmat, anchored, hands behind head)

$-out
100 push-ups

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 11 December 2013 02:55 PM   [ Ignore ]   [ # 30 ]
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20131211 Wed
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 + 3 thrusters

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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