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Friday, December 13th, 2013 - Rest Day
Posted: 13 December 2013 03:30 PM   [ Ignore ]   [ # 31 ]
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AntDawg - 13 December 2013 02:58 PM

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!

Good bench Ant Dawg!

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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: 13 December 2013 03:33 PM   [ Ignore ]   [ # 32 ]
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OPG57 - 13 December 2013 02:25 PM
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

Thanks OPG, and you too!

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 13 December 2013 03:35 PM   [ Ignore ]   [ # 33 ]
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thumper87 - 13 December 2013 03:24 PM

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

Strong Day Thumper

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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: 13 December 2013 04:00 PM   [ Ignore ]   [ # 34 ]
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WU
500m row, CFWUx1, inchworms, some light shoulder presses

WOD

MONDAY 131202

Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents

Post time to comments.

Pack
5 rounds
15 GHD sit-ups (a big stability ball wedged under the lat pulldown machine bench)
3 rope climbs, w/legs 15 reps on a lat pulldown machine, 125.5 pounds resistance

Time
10:47.38

1. ‎1 ‎33.58
2. ‎2 ‎03.58
3. ‎2 ‎29.54
4. ‎2 ‎32.85
5. ‎2 ‎07.81

$O
1 min wall handstand
3 min each splits

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M/47/5’10”/155

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Posted: 13 December 2013 04:29 PM   [ Ignore ]   [ # 35 ]
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Pendlay Row/weighted step ups

3x5 Pendlay Row
warm: 45, 65
work: 85#

3x5 weighted step ups (front rack)
warm: 45
work: 65#

No conditioning, no time. Xmas shopping for 2 small offspring.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 13 December 2013 05:34 PM   [ Ignore ]   [ # 36 ]
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TUESDAY 131210

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

17:52, 17:26, 18:66, 18:20, 17:83, 17:21, 18:66, 17:55, 17:90, 18:31

Actually done on a track this time.  Ambient temp was around 38F, which created its own set of challenges, and it was dark.

Compare to 131012.

18:24, 16:08, 15:48, 16:43, 15.90, 15.25, 15.77, 15.53, 15.97, 14.17
Odd rounds were slightly up-hill, even rounds were slightly down-hill.

I’m thinking that my measurements were a bit short in the past.  I need to get a proper measurement.

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

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Posted: 13 December 2013 08:13 PM   [ Ignore ]   [ # 37 ]
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2013-12-13

Run 2.0 mi 16:01 min.

XFit - Rest Day

LBEB - 12 Days of Christmas (Day 1)
  Strict Press
  2-2-2-2-1-1-1-1-1 Reps
  45-50-60-70-80-90-100(Old PR)-105(Set Goal)-110(PR) lbs

  (Tomorrow Back Squat)

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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: 13 December 2013 10:03 PM   [ Ignore ]   [ # 38 ]
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The Outlaw Way 131207

Row 45:00 @ 70-80% - 2:15-2:05/500m
10,255m

Paleo day 16

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M 29 178cm 80kg

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Posted: 14 December 2013 11:32 AM   [ Ignore ]   [ # 39 ]
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Glorybelle - 13 December 2013 01:57 PM

@Aaron_CO, nice PR on Elizabeth

Thanks! Felt very good about that one.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 14 December 2013 01:24 PM   [ Ignore ]   [ # 40 ]
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Warm up: 500m row

Strength:
Press kg: 10x20, 5x30, 5x40, 5x52.5
Press 13x42.5kg

Metcon <20:
3 RFT of:
800m run (street),
50 wall balls 9kg
Time: 24:18

Skills:
max handstand hold back to wall - 22s (lost balance), 41s, 54s
max plank - 74s

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M/47/80kg

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Posted: 14 December 2013 02:01 PM   [ Ignore ]   [ # 41 ]
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So a while back I room a rest week coinciding with Thanksgiving.  I was supposed to return from Monday (12/2).  My wife ended up having emergency surgery that morning and I didn’t get a chance to workout.  I did get back to it Tuesday (12/3), but between being horribly busy at work and caring for her I haven’t been as dutiful in posting lately.

So with that here are some catch up posts… I follow 8 days behind

WU and $O omitted to save space.

WOD - 131125
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
45x10, 135x5, 155x4
185x2x4 165x2x6

Compare to 131013
45x10
135x5, 155x5
165-175-185-190-195-185-175-165-160-155

WOD - 131126
Pack
Five rounds for time of:
Run 400 meters
135 pound Deadlift, 21 reps

Post time to comments.
17:41

Compare to 130325.
19:08


WOD - 131128
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

4 rounds + 15 push-ups (that sucked, but I am thankful for the ability to do it)

WOD - 131129
Run 5K (subbed 5k row)
20:33

WOD - 131130
Thruster 2-2-2-2-2-2-2

Post load(s) to comments.
45x5, 65x5
95x2, 105x2, 115x2, 125x2, 135x2 (PR), 145x1(f-2), 135x2

Compare to 130330
45-65-75-85-95-105-115(PR)

WOD - 131202
Packish
5 rounds
15 GHD sit-ups
3 rope climbs, w/legs (subbed 5 assisted towel pull-ups per climb)
17:32
WOD - 131203
Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.
45x10x2, 135x5, 185x3
205x2, 215x2, 225x2, 235x2, 240x2, 245x2, 250x2, 205x2x3***
*** WOD interrupted had to hurry up and finish…

WOD - 131204
Pack
Five rounds for time of:
10 Kettlebell clean and jerks, 1 pood each (subbed 35# DB don’t have sets of KBs)
3 Muscle-ups (subbed 3 assisted pull ups + 3 dips per MU)
16:56

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M/33/6’3”/245lbs CFBD: 3/1/13

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