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Friday, December 13th, 2013 - Rest Day
Posted: 13 December 2013 10:29 AM   [ Ignore ]   [ # 16 ]
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Row, KB swings, single unders, front lean ring hold

Warmup
Mobility
Burpees

WOD
5 rounds of
90 s work - 30 s rest
Row
KB swings, 16 kg
Single unders
Front leam ring hold

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 13 December 2013 10:51 AM   [ Ignore ]   [ # 17 ]
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W/U

5:00 jumping rope
stretch

131211
Coffey—RIP

Pack scaling with puppy weight

For time:
Run 800 meters
45 pound Back squat, 35 reps
45 pound Bench press, 35 reps
Run 800 meters
45 pound Back squat, 25 reps
45 pound Bench press, 25 reps
Run 800 meters
45 pound Back squat, 15 reps
45 pound Bench press, 15 reps
1 Muscle-up subbed 1 X (3 pullups, 3 dips)

mis-read and missed the final 800m run.  Wouldn’t say missed, but…
21:53

skill work

HSPU progression

$O

headstand/handstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 13 December 2013 12:07 PM   [ Ignore ]   [ # 18 ]
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Friday WOD with my mum.
15 Knees to Elbow
15 Shoulder to Overhead 30kg
15 Box Jumps 20”
15 Overhead Squat 30kg
3 Rounds for time
Time: 10.23

mum did a scaled version, bless her and gave it her all.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 13 December 2013 12:19 PM   [ Ignore ]   [ # 19 ]
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Still humpin away at the Burpee Challenge - total is now 600 with 400 to go!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 13 December 2013 12:26 PM   [ Ignore ]   [ # 20 ]
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warm up
MOBs
EMOM for 20min, alternating: 12 see-saw press, 2x35# dbs & 6R/6L box step-ups, 18inch with 2x35# dbs

10min rest, then…

WOD
AMRAP in 10min of:
7 cDL, 225#
7 box jumps, 32inch
TOTAL=7complete + 7/6

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

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Posted: 13 December 2013 01:03 PM   [ Ignore ]   [ # 21 ]
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4 Rounds, in Bunker gear with SCBA (not on air)
250’ farmer’s carry 2x foam buckets (45# each)
75’ alligator walk
30 pike pole raises with empty bar (15 each arm)
10 big boy tire flips
5 strict pullups, mixed grip

In
750m row

Out
3 x 10 strict pullups with bunker pants & boots

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 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: 13 December 2013 01:28 PM   [ Ignore ]   [ # 22 ]
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dannyrod - 13 December 2013 01:03 PM

4 Rounds, in Bunker gear with SCBA (not on air)
250’ farmer’s carry 2x foam buckets (45# each)
75’ alligator walk
30 pike pole raises with empty bar (15 each arm)
10 big boy tire flips
5 strict pullups, mixed grip

In
750m row

Out
3 x 10 strict pullups with bunker pants & boots

Great WOD Danny.Very Practical for the firefighter.Don’t know if you made this one up or not. But it seems to cover all the bases.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 13 December 2013 01:34 PM   [ Ignore ]   [ # 23 ]
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Dawndelion - 13 December 2013 12:19 PM

Still humpin away at the Burpee Challenge - total is now 600 with 400 to go!

So Dawn How do you feel about Burpees? No expletives allowed since this is a family friendly forum. :^)  Good job hanging in there.    I still like your firewood WOD the best.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 13 December 2013 01:57 PM   [ Ignore ]   [ # 24 ]
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@Aaron_CO, nice PR on Elizabeth

In lieu of rest, I did a 3.5 mile shake out run. It loosened up the tightness in my shoulders a bit.

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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: 13 December 2013 02:25 PM   [ Ignore ]   [ # 25 ]
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Glorybelle - 13 December 2013 01:57 PM

@Aaron_CO, nice PR on Elizabeth

In lieu of rest, I did a 3.5 mile shake out run. It loosened up the tightness in my shoulders a bit.

Have a Great weekend Glorybelle

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 13 December 2013 02:58 PM   [ Ignore ]   [ # 26 ]
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Gymnastic WU:
4 sets of:
3 high kips
5 dead hang pull ups

2 sets of:
Tuck L-hang x10 seconds
35lb KB swings x10

Bench - 45x10, 95x10, 135x5, 185x5, 195x5, 205x5

5 Rounds for time of:
155lb front squat x8
Toes to bar x5
15ft rope climb x1
push up x15

11:11 - That was a killer combo. While making it up, I thought I’d be able to accomplish 5 rounds in 6-7 minutes. NOPE!

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M/34/5’ 10”/182#

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Posted: 13 December 2013 03:20 PM   [ Ignore ]   [ # 27 ]
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Split snatches -kg:
30x2, 40x2, 50x2, 55x2, 57.5x1

Mini WOD:
2 rounds:
50 single unders + 10 Box Jump (24”) + 10 wall ball (14#)

I can’t snatch for crap…but I did TWO double unders…not in a row but did two of them.

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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: 13 December 2013 03:22 PM   [ Ignore ]   [ # 28 ]
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AntDawg - 13 December 2013 02:58 PM

5 Rounds for time of:
155lb front squat x8
Toes to bar x5
15ft rope climb x1
push up x15

11:11 - That was a killer combo. While making it up, I thought I’d be able to accomplish 5 rounds in 6-7 minutes. NOPE!

That sounds REALLY hard.

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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: 13 December 2013 03:24 PM   [ Ignore ]   [ # 29 ]
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Strength
Deadlift
Warmup, 5x235,5x275,5x315

Bench
3 rounds, resting only while partner does his set:
3x185,3x205,3x225

Last round I went hard on sets 2 and 3
3x185,5x205,6x225

Wod
Partner works while you rest and vice versa
5 rounds: I complete 9 pullups and 15 sit ups, then rest.

We did this in 8 min flat

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M/25/5’11”/200

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Posted: 13 December 2013 03:30 PM   [ Ignore ]   [ # 30 ]
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Andrew G - 13 December 2013 03:20 PM

Split snatches -kg:
30x2, 40x2, 50x2, 55x2, 57.5x1

Mini WOD:
2 rounds:
50 single unders + 10 Box Jump (24”) + 10 wall ball (14#)

I can’t snatch for crap…but I did TWO double unders…not in a row but did two of them.

Split Snatch ! Doing it old school.I guess you are an old timer :^) Good job AndrewG.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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