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Wednesday, December 11th, 2013 - Coffey - RIP
Posted: 11 December 2013 03:36 PM   [ Ignore ]   [ # 31 ]
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@OPG,  Thanks for the encouragement. 
Nice job on deadlifts, I can relate to not wanting to move when it’s cold.
My kids like the avatar too!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 11 December 2013 03:40 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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Will come back after work to read all posts

Ran 1.1 mile warm up to gym
Women’s Pack scaling, 33:30
Ran 1.1 mile home cool down
Very tough WOD, *definitely felt the oxygen debt*

RIP Corporal Coffey.

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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: 11 December 2013 03:42 PM   [ Ignore ]   [ # 33 ]
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Coffey – RIP

Pack
For time:
Run 800 meters
95 pound Back squat, 35 reps
95 pound Bench press, 35 reps
Run 800 meters
95 pound Back squat, 25 reps
95 pound Bench press, 25 reps
Run 800 meters
95 pound Back squat, 15 reps
95 pound Bench press, 15 reps
Run 800 meters
1 Muscle-up or 5 progressions (5 pullups and 10 dips done a 1rep/2rep at a time)

36:33

Semper Fi brother.

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

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Posted: 11 December 2013 05:45 PM   [ Ignore ]   [ # 34 ]
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grin

OPG

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

M/54/5’11”/190

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Posted: 11 December 2013 06:13 PM   [ Ignore ]   [ # 35 ]
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Military Press - kg: 30x3, 40x3, 50x3, 55x3, 60x3, 65x1, 70 (154#)x1
Push Press - kg: 75x1 82.5(182#) x1
Puppies WOD:
.5 mile on elip + 20squats + 20 BP @20kg
.5 mile elip + 15squats + 15 BP @20kg  
.5 mile elipp + 10squats + 10BP @20kg  
Skill Work: 3 x 5 HSPU progression (from 12” box)

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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 06:37 PM   [ Ignore ]   [ # 36 ]
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Glorybelle - 11 December 2013 03:40 PM

Will come back after work to read all posts

Ran 1.1 mile warm up to gym
Women’s Pack scaling, 33:30
Ran 1.1 mile home cool down
Very tough WOD, *definitely felt the oxygen debt*

RIP Corporal Coffey.

Good work as usual Glorybelle.Glad you’re back up to speed again.

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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: 11 December 2013 06:39 PM   [ Ignore ]   [ # 37 ]
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Garddawg - 11 December 2013 05:45 PM

grin

OPG

Nope no smiley face yet. :>)  OK at least it says grin now. Have a good one Jeff

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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: 11 December 2013 06:49 PM   [ Ignore ]   [ # 38 ]
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5km

Ran 1 mile on treadmill
9:08
Oscillated every minute between 10:00 & faster paces.
Longest I’ve run in awhile b/c my post tibs keep bugging me.
Fastest mile I’ve done in forever was a 9:00 mile five years ago when I was 10-12# lighter.
Conclusion: sprinting works.

pullups, green band, 3 rounds w/ 3min rest
7/7/6

Squats, 5x5, 145#
box squats for rounds 1,3,5

two days ago (no WOD):
Press, 3x10, 45#
Push press, 3x10, 55#
Jerk, 2x10, 65#

Pullups, green band, 2 EMOM x10

Squats, 5x5, 155#

Bench press, 5x5, 75#

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 11 December 2013 09:38 PM   [ Ignore ]   [ # 39 ]
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2013-12-10

Run 2.0 mi 16:14 min

XFit - All Big Dawgs - Post Times
  10 Rounds
  100 meter sprint
  90 second rest

  Times (seconds): 24, 22, 20, 21, 20, 18, 18, 18, 18, 18

Bonus Round
  Bench Press
  2-2-2-2-2-2-2-2-2-2
  95-105-115-125-130-135-135(F)-125-125-130


2013-12-11

Run 2.0 mi 16:02 min.

XFit - Pack Lite - For Time
  Run 800 meters
  65 pound Back squat, 35 reps
  65 pound Bench press, 35 reps
  Run 800 meters
  65 pound Back squat, 25 reps
  65 pound Bench press, 25 reps
  Run 800 meters
  65 pound Back squat, 15 reps
  65 pound Bench press, 15 reps
  Run 800 meters
  1 Muscle-up or 5 progressions (sub’d 5 pullups)

  Time: 33:27.96

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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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Posted: 12 December 2013 10:00 AM   [ Ignore ]   [ # 40 ]
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Pack
For time:
Run 800 meters
95 pound Back squat, 35 reps
95 pound Bench press, 35 reps
Run 800 meters
95 pound Back squat, 25 reps
95 pound Bench press, 25 reps
Run 800 meters
95 pound Back squat, 15 reps
95 pound Bench press, 15 reps
Run 800 meters
1 Muscle-up or 5 progressions

38:18

RIP flag

I failed to cool down properly and/or mobilize after the 100m sprints the other day and almost everything below my sternum is sore.  That definitely affected my performance today.

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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: 12 December 2013 12:20 PM   [ Ignore ]   [ # 41 ]
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Strength/Skill
Back Squat 4x10 (185,185,195, 195) First 3 below parallel, last set to parallel
then
4 sets of
20/20/10
B1) Superman Hold
B2) Hollow Body Hold

Metcon
10 Box Jumps (24)
10 Front Squats (115)
10 Box Jumps
400M Run (2:15 on treadmill)
10 Box Jumps
10 Front Squats
10 Box Jumps

Time 8:32

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 13 December 2013 05:23 AM   [ Ignore ]   [ # 42 ]
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Push Jerk

Std. Warump x2

3-3-3-3-3-3
65-95-105-115-125-130

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 13 December 2013 07:08 PM   [ Ignore ]   [ # 43 ]
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WEDNESDAY 131211
The Porch
For time:
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 25 reps
135 pound Bench press, 25 reps
Run 800 meters
135 pound Back squat, 15 reps
135 pound Bench press, 15 reps
41:30
My bench was taking as long as the run/squats. Could not believe how weak I was.

Run 800 meters
1 Muscle-up

I totally spaced this last part. I was thinking 3 rounds and hit the timer after the bench. Forgot this part was here til I texted my buddy my time. I had the energy, just forgot.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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