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Sunday, December 15th -Handstand hold, Squat hold, L-sit hold, Chin over bar hold
Posted: 15 December 2013 06:03 PM   [ Ignore ]   [ # 31 ]
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OPG57 - 15 December 2013 04:52 PM

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

Thanks, I am very lucky in that I live across the street from XC ski trails that connect to a golf course about 1/2 mile away.  It is machine groomed most of the season.  Days like today (when I beat the street plow) I can actually clip in at the bottom of my porch steps.  Truth is I can clip in at the top of them and slide down, but my wife would be mad that I went out before I cleared the steps…

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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: 15 December 2013 06:25 PM   [ Ignore ]   [ # 32 ]
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4 Rounds
A1) Barbell lunges 12,12,10,10 (135,145,155,165)
A2) Ring Rows 12,12,10,10

5 Rounds
B1) 30 DU
B2) 10 GHD sit-ups

300 meter row (1:30) damper @ 2

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 15 December 2013 08:00 PM   [ Ignore ]   [ # 33 ]
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THURSDAY 131212

Push Jerk 1-1-1-1-1-1-1 reps

115-125-135-145-155-165(f)-165

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

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Posted: 15 December 2013 08:35 PM   [ Ignore ]   [ # 34 ]
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131214
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (one foot touching wall)
30 second Squat hold
30 second L-sit hold
30 second Chin above bar hold

In: HB 3/1x3

Rounds: 6 + Five second Handstand hold

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You are not a beautiful or unique snowflake.

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Posted: 15 December 2013 09:16 PM   [ Ignore ]   [ # 35 ]
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Yesterday:
Rest day

Today:
The Outlaw Way 131209

4X1 Snatch @ 70kg – rest 1:30-2:00

a) 4X2/4 FS/BS @ 95kg – rest 90 sec. PR, =1RM FS from 2 months ago
b) 4X10 Strict Pullups – rest 90 sec.

Skipped the metcon

Paleo day 18

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Posted: 15 December 2013 09:18 PM   [ Ignore ]   [ # 36 ]
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Juan - 15 December 2013 03:44 PM

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

CONGRATULATIONS!
Recover well!

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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: 16 December 2013 03:30 AM   [ Ignore ]   [ # 37 ]
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Andrew G - 15 December 2013 06:03 PM
OPG57 - 15 December 2013 04:52 PM

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

Thanks, I am very lucky in that I live across the street from XC ski trails that connect to a golf course about 1/2 mile away.  It is machine groomed most of the season.  Days like today (when I beat the street plow) I can actually clip in at the bottom of my porch steps.  Truth is I can clip in at the top of them and slide down, but my wife would be mad that I went out before I cleared the steps…

(quoting Andrew G)


Very cool!  I am hopeful that this year we will keep our snow long enough to dig out the skiis.  Since I’m restricted on running due to having most of the meniscus in my right knee removed, I find subbing the Nordic Track for WOD runs generates zero knee pain.

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

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 16 December 2013 05:21 AM   [ Ignore ]   [ # 38 ]
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SheepDawg - 16 December 2013 03:30 AM
Andrew G - 15 December 2013 06:03 PM
OPG57 - 15 December 2013 04:52 PM

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

Thanks, I am very lucky in that I live across the street from XC ski trails that connect to a golf course about 1/2 mile away.  It is machine groomed most of the season.  Days like today (when I beat the street plow) I can actually clip in at the bottom of my porch steps.  Truth is I can clip in at the top of them and slide down, but my wife would be mad that I went out before I cleared the steps…

(quoting Andrew G)


Very cool!  I am hopeful that this year we will keep our snow long enough to dig out the skiis.  Since I’m restricted on running due to having most of the meniscus in my right knee removed, I find subbing the Nordic Track for WOD runs generates zero knee pain.

Sorry to hear about the Knee. I like staying on the Elliptical because its gentle on my knees ankles.Both ankles have been broken in past so they act up a little.The Elliptical allows me a brisk pace of 12-13 mph.Great Cardio workout, I uually stay at or above 150 BPM for 30 minutes.Feels good though.No pain on joints.Take care SheepDawg.

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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: 16 December 2013 09:19 AM   [ Ignore ]   [ # 39 ]
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no warm up. Just some stretching

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

7 rounds and 30 sec plank hold

no cash out

grin

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Posted: 16 December 2013 10:11 AM   [ Ignore ]   [ # 40 ]
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40 more burpees for total of 640!

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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: 16 December 2013 06:19 PM   [ Ignore ]   [ # 41 ]
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Dawndelion - 16 December 2013 10:11 AM

40 more burpees for total of 640!

I’m curious if you’ll ever want to do another one again after this marathon LOL!.Last time I did 4o in a row, I was good for the year ;^) . Way to hang in there Dawn.

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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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