2 of 3
2
Sunday, December 15th -Handstand hold, Squat hold, L-sit hold, Chin over bar hold
Posted: 15 December 2013 01:53 PM   [ Ignore ]   [ # 16 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

7 rounds exactly
heels against wall during handstands
squat holds as rx’d, these actually felt easiest
tuck sits subbed for L sits, two chairs in place of parallettes
used 1 band assist after first chin over bar hold

This WOD looked easy on paper, but it kicked my butt!
Really glad I did this one

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
Posted: 15 December 2013 02:20 PM   [ Ignore ]   [ # 17 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  409
Joined  2007-02-10

Run 400m
30 squats 45#
30 push-ups
Run 300m
20 squats
20 push-ups
Run 300m
10 squats
10 push-ups
Run 400m
6 pull-ups
6 dips
18:06
RIP Coffey

 Signature 

M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

Profile
 
 
Posted: 15 December 2013 03:00 PM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  619
Joined  2010-06-18

Handstand hold, Squat hold, L-sit hold, Chin over bar hold
Double under practice
Straight & bent leg calf raises
4 mile run @ 8:32
Complete as many rounds as possible in 20 (sub 10) minutes of:
30 second Handstand hold (toes on bar at top head height)
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
3 rounds
I was doing hanging L-sits which made the chin over the bar pretty hard. Next time I’ll find some parallettes or use the leg raise machine.

 Signature 

M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

Profile
 
 
Posted: 15 December 2013 03:44 PM   [ Ignore ]   [ # 19 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  59
Joined  2013-10-18

Three Bridges Marathon- White Hall, Va
Completed my first marathon today. 5:01:44

 Signature 

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

Profile
 
 
Posted: 15 December 2013 03:55 PM   [ Ignore ]   [ # 20 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

OK

w/u
3x through
10 jumping jacks
5 burpee
10 arms circles each way
10 chest opener
10 StS twists
10 leg swing each
10 squats
1 strict pull-up

WOD
15 minute AMRAP
15 KBS @16kg
15 sit-ups - ab mat
15 walking lunges each leg
5rds +15+15+26

I got in a couple workouts last Suanday Monday after more than two weeks off for hernia repair, then got the flu and a stomach virus, I suppose I should be happy to have felt well enough to workout and leave it at that.

 Signature 

CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

Profile
 
 
Posted: 15 December 2013 04:16 PM   [ Ignore ]   [ # 21 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  416
Joined  2009-09-10

Deadlift, Push-press

Box squats, 5x5,155#

Pack-ish
Complete as many rounds as possible in five minutes of:
185-205 155 pound Deadlift, 3 reps
85-95 55 pound Push press, 7 reps
9 rounds

Bench press, 5x5, 85#

 Signature 

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

Profile
 
 
Posted: 15 December 2013 04:30 PM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
TexasPatrick - 15 December 2013 12:40 PM

10k row. 

48:47

yay…

Good Job! Now go take a Shower ;^)  Bet the tush is Numb.
Looking forward to getting reacquainted with Connie again too. Good too see you pulling for distance . Keep it up.

 Signature 

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

Profile
 
 
Posted: 15 December 2013 04:32 PM   [ Ignore ]   [ # 23 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
Glorybelle - 15 December 2013 01:53 PM

7 rounds exactly
heels against wall during handstands
squat holds as rx’d, these actually felt easiest
tuck sits subbed for L sits, two chairs in place of parallettes
used 1 band assist after first chin over bar hold

This WOD looked easy on paper, but it kicked my butt!
Really glad I did this one

In all fairness you say that about every WOD Glorybelle ;^). Good job as usual.

 Signature 

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

Profile
 
 
Posted: 15 December 2013 04:34 PM   [ Ignore ]   [ # 24 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
Juan - 15 December 2013 03:44 PM

Three Bridges Marathon- White Hall, Va
Completed my first marathon today. 5:01:44

OUTSTANDING!!!  Great work Juan. You are not a small guy so that took some doing. Well done.

 Signature 

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

Profile
 
 
Posted: 15 December 2013 04:35 PM   [ Ignore ]   [ # 25 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02

60 minute XC ski. Hadn’t been groomed yet so I either had to break trail or try and follow tracks made by narrow rental skis (I use a wider “back country” ski around here).  Another 4”  or so and I will get out the snowshoes!!!

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 15 December 2013 04:36 PM   [ Ignore ]   [ # 26 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02
robrob - 15 December 2013 04:16 PM

Deadlift, Push-press

Box squats, 5x5,155#

Pack-ish
Complete as many rounds as possible in five minutes of:
185-205 155 pound Deadlift, 3 reps
85-95 55 pound Push press, 7 reps
9 rounds

Bench press, 5x5, 85#

Good job man!

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 15 December 2013 04:46 PM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
robrob - 15 December 2013 04:16 PM

Deadlift, Push-press

Box squats, 5x5,155#

Pack-ish
Complete as many rounds as possible in five minutes of:
185-205 155 pound Deadlift, 3 reps
85-95 55 pound Push press, 7 reps
9 rounds

Bench press, 5x5, 85#

Box Squats 5x5x 155. Good choice robrob. They have always worked for me and that l weak little woman of mine :^) Good luck to you on your training.

 Signature 

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

Profile
 
 
Posted: 15 December 2013 04:52 PM   [ Ignore ]   [ # 28 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
Andrew G - 15 December 2013 04:35 PM

60 minute XC ski. Hadn’t been groomed yet so I either had to break trail or try and follow tracks made by narrow rental skis (I use a wider “back country” ski around here).  Another 4”  or so and I will get out the snowshoes!!!

Good cardio WOD there Andrew. That’s supposed to be the best heart workout out there.

 Signature 

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

Profile
 
 
Posted: 15 December 2013 05:02 PM   [ Ignore ]   [ # 29 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  59
Joined  2013-10-18
OPG57 - 15 December 2013 04:34 PM
Juan - 15 December 2013 03:44 PM

Three Bridges Marathon- White Hall, Va
Completed my first marathon today. 5:01:44

OUTSTANDING!!!  Great work Juan. You are not a small guy so that took some doing. Well done.

Thank you sir. I was able to hold it together until mile 25. But my goal was to finish. Next on the plate, sub 5 hour marathon and complete my first ultra. Crossfit is definitely helping with my leg and core strength.

 Signature 

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

Profile
 
 
Posted: 15 December 2013 05:50 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
Juan - 15 December 2013 05:02 PM
OPG57 - 15 December 2013 04:34 PM
Juan - 15 December 2013 03:44 PM

Three Bridges Marathon- White Hall, Va
Completed my first marathon today. 5:01:44

OUTSTANDING!!!  Great work Juan. You are not a small guy so that took some doing. Well done.

Thank you sir. I was able to hold it together until mile 25. But my goal was to finish. Next on the plate, sub 5 hour marathon and complete my first ultra. Crossfit is definitely helping with my leg and core strength.

Good luck on those Goals. If you want to go Ultra ,Sets your sights high. Think Leadville 100. Thats the King of all ultras.

 Signature 

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

Profile
 
 
   
2 of 3
2