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Sunday, December 15th -Handstand hold, Squat hold, L-sit hold, Chin over bar hold
Posted: 14 December 2013 05:16 PM   [ Ignore ]
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Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post rounds completed to comments.

Compare to 101117.

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M/54/5’11”/190

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Posted: 14 December 2013 05:17 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack:
as Rx’d

Puppies:
Complete as many rounds as possible in 12 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

-or-
Complete as many rounds as possible in 20 minutes of:
30 second Plank hold
30 second Squat hold
30 second tuck sit hold
30 second Assisted Chin over bar hold

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

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@TheBrandXMethod
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M/54/5’11”/190

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Posted: 15 December 2013 03:04 AM   [ Ignore ]   [ # 2 ]
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15/12/13

Hang squat clean 3-3-3-3-3-3-3 reps

40kg 40kg 45kg 50kg 52kg 55kg 55kg,

Cant go any heavier because of a shortage of equipment, felt good to concentrate on teqnique though.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 15 December 2013 06:08 AM   [ Ignore ]   [ # 3 ]
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131512 SUNDAY

WU:
stretches
3x10 sit-ups

WOD:
Complete as many rounds as possible in 20 minutes of:
30 second Plank hold
30 second Squat hold
30 second L sit hold (had heels just touching floor)
30 second Assisted Chin over bar hold (doorway pull-up bar- had heels just touching floor)

6 rounds + 30 second plank hold + 5 second squat hold

CD:
more stretches.

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 15 December 2013 06:35 AM   [ Ignore ]   [ # 4 ]
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Morning all, Rest day today. Bench tomorrow, goal is 358 x 1 for my last week of the cycle, I won’t Deadlift Wed.I know I have been talking about being glad to be done on this cycle. But I am actually Contemplating moving into another Cycle after 2 weeks off. I plan on totaling this coming Saturday Dec.21. hoping to finish with 391 Squat, 358 bench, 462 Deadlift, 1212.53 total. I won’t lift again until 1/4/14 giving me 2 weeks off. I will be doing a shorter cycle next time .8 weeks is what I’ll shoot for, I want to focus more on sets of 5 working on my foundation. I really wanted 400+ squat on this cycle but it didn’t materialize. I will make that a focus point on the next cycle.I’m not looking for a big increase, Just form improvements mostly. A 407 x 1 Squat with solid form will be fine. I will work on pauses for bench trying for 352- 363 with a pause on the bench. Thats what is required in competition.Hopefully I can move my Deadlift up to 473-484 = Total 1256 on the next cycle. I want to do the next cycle employing more Cardio or Metcon style workouts after the Heavy sessions.I really believe the Sled training was a big help in my hamstring and Glute development and aided my Deadlift.I will be doing these 2 times a week as before. Doing heavy short pulls one day.Multiple 100 meter( 230-280 lbs). And moderate weight ( 135 lbs) 1 mile pulls the other. I will also do more rowing, and half hour sessions on the Elliptical since I feel better when doing these.Well Thats my crazy new years plan. Hopefully I can talk some sense into myself between now and then.  ;^)( I miss the smileys) . Have a great day all.

I was using Moviemaker on Computer for 1st time today so I switched out last weeks Deadlifts and Bench and this weeks Squat Videos . I was able to get warmups in on the videos with captioning .I’m going to be using this feature from hence forth. here’s the updated videos for weeks 11, 12

Squat   http://vimeo.com/81958721
Bench   http://vimeo.com/81967207
Deadlift http://vimeo.com/81956389

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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: 15 December 2013 08:15 AM   [ Ignore ]   [ # 5 ]
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The 12 Days Of LBEB

Yesterday
Day 4
Bench Press
46kg

Today
Day 5
Snatch
30kg

No PR’s, these are my nemesis lifts. Blah!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 15 December 2013 09:32 AM   [ Ignore ]   [ # 6 ]
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Back squat & kb snatch ohs/db burpees

Back squat 5x3@140#
warm: 3x85, 3x115

3x
1 min ME kb snatch + ohs 35# - 7, 5, 6
1 min ME db burpee - 15# - 8, 8, 7
1 min rest

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F/42/137/5’4
CF 8/12/10

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Posted: 15 December 2013 10:16 AM   [ Ignore ]   [ # 7 ]
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131215
Back squat. Work up to thre rep @155

Tough, back felt weird for a spell after, still not fully recovered from the DBsquat cleans the other day.

Going to skip WOD today.

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Posted: 15 December 2013 11:24 AM   [ Ignore ]   [ # 8 ]
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WU
250m row
1 min jumping jacks
Dynamic stretching

WOD - 131207
Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:38 (PR -4 sec)
1:42
1:44**
1:43
1:40 (somehow I wrote this down as 5 rounds)
** issue with batteries in PM3 took about an extra minute of rest to get that fixed.

$O: laying on couch watching football…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 15 December 2013 11:50 AM   [ Ignore ]   [ # 9 ]
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Quickie today:

Arm Swings
Elbow Circles
Max strict pull-ups: 11

Almost got 12. Next week maybe.

Bench Press:
45x5,45x5
160x5,190x5,210x3,135x10,135x10

210x5 wasn’t there today, so just did a couple high rep sets with 135.

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: 15 December 2013 12:27 PM   [ Ignore ]   [ # 10 ]
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AM
2 miles round trip walk to and from church with daughter

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

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    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: 15 December 2013 12:40 PM   [ Ignore ]   [ # 11 ]
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10k row. 

48:47

yay…

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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: 15 December 2013 12:46 PM   [ Ignore ]   [ # 12 ]
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30 sec handstand hold
30 sec squat hold
30 l sit progression (not done them before)
30 sec chin over bar
20 min AMRAP

6 rounds, pleased with all the movements today and the overall improvements in my strength, balance and flexibility.
All the work is paying off and feeling damm fantastic.

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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: 15 December 2013 12:50 PM   [ Ignore ]   [ # 13 ]
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Rest day for me. Wife kidnapped me and we hit the Christmas markets. We went to the one in Mainz, France. Not much of a rest day but I sure ate me some brats and was fat and happy! Take care everyone. I will be hitting it tomorrow, sweat out all that grease I ate today!

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Donald K. Toro

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Posted: 15 December 2013 01:06 PM   [ Ignore ]   [ # 14 ]
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SATURDAY 131214

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

100x3/120x3/140x3/160x3/170x(2)/165x(1)/165x3

Phew! 5lbs PR

$O
10 weighted sit ups 45 pounds

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M/47/5’10”/155

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Posted: 15 December 2013 01:17 PM   [ Ignore ]   [ # 15 ]
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Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post rounds completed to comments.
5 + HSH, squat

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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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