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Tuesday, December 17, 2013 - Rest Day
Posted: 17 December 2013 09:21 AM   [ Ignore ]
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As Metric might say…

Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com

The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 17 December 2013 09:25 AM   [ Ignore ]   [ # 1 ]
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Helen of Troy

Before: Airdyne, dyn WU

Split Jerk
45x5, 95x3, 135x3
185F, 185, 195, 200 with pressout (PR is 205)

Helen of Troy
3 RFT
500m row
21 KBS 1.5 pood
12 pullups
12:32 first time

Normally I can do Helen’s pullups unbroken, but not today. Either I’ve lost strength or the rowing took it out of me or both. Feeling like a trip to PT for my knee is warranted. What a nightmare this year has been injury-wise.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 17 December 2013 09:26 AM   [ Ignore ]   [ # 2 ]
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WU - stretch; foam roll; 15 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 3; 365lbs x 1; 385lbs x 1; 400lbs x 1 (PR); 380lbs x 2; 380lbs x 5 (PR)

WOD: As many rounds as possible in 8 minutes of:
Supine Ring Pull Ups - 10 reps
Ball Slams - 5 reps - did 10 reps since I used a 20lb ball (don’t have a 40)

5 rounds plus 10 ring pullups plus 2 ball slams

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 17 December 2013 09:28 AM   [ Ignore ]   [ # 3 ]
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Jeesh - 17 December 2013 09:25 AM

Helen of Troy

Before: Airdyne, dyn WU

Split Jerk
45x5, 95x3, 135x3
185F, 185, 195, 200 with pressout (PR is 205)

Helen of Troy
3 RFT
500m row
21 KBS 1.5 pood
12 pullups
12:32 first time

Normally I can do Helen’s pullups unbroken, but not today. Either I’ve lost strength or the rowing took it out of me or both. Feeling like a trip to PT for my knee is warranted. What a nightmare this year has been injury-wise.

hope the knee gets better soon!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 17 December 2013 09:46 AM   [ Ignore ]   [ # 4 ]
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Joined  2011-08-28

Back Squats

190x5
210x5
230x5
155x15

6 x 200m, 45-60 s rest between.  On dreadmill, started at 6:13/m, upped the pace each round, finished at 5:47/m pace.

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M 52/5’10”/180

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Posted: 17 December 2013 09:49 AM   [ Ignore ]   [ # 5 ]
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Murph99 - 17 December 2013 09:28 AM
Jeesh - 17 December 2013 09:25 AM

Helen of Troy

Before: Airdyne, dyn WU

Split Jerk
45x5, 95x3, 135x3
185F, 185, 195, 200 with pressout (PR is 205)

Helen of Troy
3 RFT
500m row
21 KBS 1.5 pood
12 pullups
12:32 first time

Normally I can do Helen’s pullups unbroken, but not today. Either I’ve lost strength or the rowing took it out of me or both. Feeling like a trip to PT for my knee is warranted. What a nightmare this year has been injury-wise.

hope the knee gets better soon!

Thanks, Murph. Take my advice: don’t get old!

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 17 December 2013 09:57 AM   [ Ignore ]   [ # 6 ]
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Total Posts:  698
Joined  2011-08-28
Jeesh - 17 December 2013 09:49 AM
Murph99 - 17 December 2013 09:28 AM
Jeesh - 17 December 2013 09:25 AM

Helen of Troy

Before: Airdyne, dyn WU

Split Jerk
45x5, 95x3, 135x3
185F, 185, 195, 200 with pressout (PR is 205)

Helen of Troy
3 RFT
500m row
21 KBS 1.5 pood
12 pullups
12:32 first time

Normally I can do Helen’s pullups unbroken, but not today. Either I’ve lost strength or the rowing took it out of me or both. Feeling like a trip to PT for my knee is warranted. What a nightmare this year has been injury-wise.

hope the knee gets better soon!

Thanks, Murph. Take my advice: don’t get old!

As much as getting old sucks, as my father was fond of saying - “It beats the alternative!”.

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M 52/5’10”/180

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Posted: 17 December 2013 10:05 AM   [ Ignore ]   [ # 7 ]
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Total Posts:  1565
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loon - 17 December 2013 09:57 AM
Jeesh - 17 December 2013 09:49 AM
Murph99 - 17 December 2013 09:28 AM
Jeesh - 17 December 2013 09:25 AM

Helen of Troy

Before: Airdyne, dyn WU

Split Jerk
45x5, 95x3, 135x3
185F, 185, 195, 200 with pressout (PR is 205)

Helen of Troy
3 RFT
500m row
21 KBS 1.5 pood
12 pullups
12:32 first time

Normally I can do Helen’s pullups unbroken, but not today. Either I’ve lost strength or the rowing took it out of me or both. Feeling like a trip to PT for my knee is warranted. What a nightmare this year has been injury-wise.

hope the knee gets better soon!

Thanks, Murph. Take my advice: don’t get old!

As much as getting old sucks, as my father was fond of saying - “It beats the alternative!”.

My dad says the same thing. Maybe we’re related!

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 17 December 2013 10:20 AM   [ Ignore ]   [ # 8 ]
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Row test. Death by clean and jerk

Warmup
Mobility
Box jumps and broad jumps

Test
4 min row
Result: 1034 m

WOD
Death by clean and jerk, 35 kg
Result: 6 rds + 5 reps

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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: 17 December 2013 10:28 AM   [ Ignore ]   [ # 9 ]
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HS/Squat/Lsit/Over-bar + Hang Squat Cleans

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

8 rounds in 20:17
L-sits kinda degenerated into tuck-sits by the end, I have a hard time holding an L-sit for that long.

Hang Squat Clean
3-3-3-3-3
65-85-105-115-125

My cardiovascular system was just wiped after the WoD and a couple cleans. I think I could’ve gone heavier, but didn’t want to push anything too far.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 17 December 2013 11:14 AM   [ Ignore ]   [ # 10 ]
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loon - 17 December 2013 09:57 AM
Jeesh - 17 December 2013 09:49 AM
Murph99 - 17 December 2013 09:28 AM
Jeesh - 17 December 2013 09:25 AM

Helen of Troy

Before: Airdyne, dyn WU

Split Jerk
45x5, 95x3, 135x3
185F, 185, 195, 200 with pressout (PR is 205)

Helen of Troy
3 RFT
500m row
21 KBS 1.5 pood
12 pullups
12:32 first time

Normally I can do Helen’s pullups unbroken, but not today. Either I’ve lost strength or the rowing took it out of me or both. Feeling like a trip to PT for my knee is warranted. What a nightmare this year has been injury-wise.

hope the knee gets better soon!

Thanks, Murph. Take my advice: don’t get old!

As much as getting old sucks, as my father was fond of saying - “It beats the alternative!”.

Amen to that. Sage wisdom .

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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: 17 December 2013 11:20 AM   [ Ignore ]   [ # 11 ]
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Murph99 - 17 December 2013 09:26 AM

WU - stretch; foam roll; 15 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 3; 365lbs x 1; 385lbs x 1; 400lbs x 1 (PR); 380lbs x 2; 380lbs x 5 (PR)

WOD: As many rounds as possible in 8 minutes of:
Supine Ring Pull Ups - 10 reps
Ball Slams - 5 reps - did 10 reps since I used a 20lb ball (don’t have a 40)

5 rounds plus 10 ring pullups plus 2 ball slams

Well done sticking it out and making it to the Finish line Chris. Great Job.Now if your done basking.Time to take a break and start planning for a future assault on 450, 500 Deadlift! I know ,I’m never satisfied.;^). Good Job my friend

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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: 17 December 2013 11:23 AM   [ Ignore ]   [ # 12 ]
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Total Posts:  689
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OPG57 - 17 December 2013 11:20 AM
Murph99 - 17 December 2013 09:26 AM

WU - stretch; foam roll; 15 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 3; 365lbs x 1; 385lbs x 1; 400lbs x 1 (PR); 380lbs x 2; 380lbs x 5 (PR)

WOD: As many rounds as possible in 8 minutes of:
Supine Ring Pull Ups - 10 reps
Ball Slams - 5 reps - did 10 reps since I used a 20lb ball (don’t have a 40)

5 rounds plus 10 ring pullups plus 2 ball slams

Well done sticking it out and making it to the Finish line Chris. Great Job.Now if your done basking.Time to take a break and start planning for a future assault on 450, 500 Deadlift! I know ,I’m never satisfied.;^). Good Job my friend. Hope the knees OK.

I am ready for the next goal; I am seeing rack pulls in my future. Thanks for the advice and feedback along the way OPG.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 17 December 2013 11:25 AM   [ Ignore ]   [ # 13 ]
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loon - 17 December 2013 09:46 AM

Back Squats

190x5
210x5
230x5
155x15

6 x 200m, 45-60 s rest between.  On dreadmill, started at 6:13/m, upped the pace each round, finished at 5:47/m pace.

Another Squatter on the rise. Good job loon.

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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

Profile
 
 
Posted: 17 December 2013 11:29 AM   [ Ignore ]   [ # 14 ]
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The 12 Days Of LBEB
Day 7

Split Jerk
50kg PR

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 17 December 2013 01:02 PM   [ Ignore ]   [ # 15 ]
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on holidays, so i have time to do this >>

wu: jog 0,5 mille

WOD:“Clovis” (PACK)

For time:
Run 4 miles
100 Burpee pull-ups

53:17

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M/44/6´/185
CF since 08/01/2013

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