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Wednesday, December 18th, 2013 - Burpees, Pull-ups
Posted: 18 December 2013 12:08 PM   [ Ignore ]   [ # 16 ]
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Rest day for me. My office mates keep bringing in these darn cookies and cake! I have very low self control so they accidentally disappeared by the afternoon. Don’t know what happened!

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Donald K. Toro

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Posted: 18 December 2013 12:44 PM   [ Ignore ]   [ # 17 ]
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wu: 1 k

RUN WOD:  2 x (6 x 400m) (1:30 RI) (2:30 RI between sets) TOTAL OF :4 MIL

CROSSFIT WOD - Pack:
          Ten rounds for time of:
          8 Burpees
          8 Pull-ups

          20:15

cd: 1,5 mil

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M/44/6´/185
CF since 08/01/2013

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Posted: 18 December 2013 12:55 PM   [ Ignore ]   [ # 18 ]
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Strength: Deadlift
5-3-3-1-1-1-1
95-145-195-245-295-305(pr)-315(form broke)
No high rep due to tomorrow’s WOD.

WOD: 131215

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

6 rounds, 15 seconds of handstand hold

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

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Posted: 18 December 2013 01:20 PM   [ Ignore ]   [ # 19 ]
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Gymnastic WU #1:
4 rounds of:
kickup to handstand x3
ring push ups x5
tripod frog stand x10 secs

2 rounds of:
65lb overhead squat x10
65lb sumo deadlift x10

Deadlift - 135x10, 185x5, 235x3, 275x3, 295x3, 310x5

My previous DL PR was 365 with an over/under grip, and roughly 5 years ago. All my deadlifts lately, I’ve only used over/over with the hook grip. I know 265lb or so was my previous limit with over/over non-hook. So I guess you can say I’m hitting over/over PRs every week. I think my callused thumbs will appreciate the acknowledgement.

5 rounds for time of:
burpee x8
pull-up x8

4:50

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M/34/5’ 10”/182#

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Posted: 18 December 2013 03:02 PM   [ Ignore ]   [ # 20 ]
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warm up
MOBs
4x: 5 c2b pull-ups & 15 squats

Lift
FS
[3@95;3@135;1@155 warm up]
Attempt 15x2reps@160; got 15x2 (30sec rest b/w sets)
Debrief- Worked UP speed.  Sure R femur deflected in.

<10min rest, then…

WOD (MODIFIED from BrandX 12/18/13)
7rds for time of:
250m C2 row
5 HSPU
TOTAL TIME=17:17 (2:14/2:24/2:34/2:37/2:35/2:36/2:18)

C2 pieces were all 0:53.  HSPU all broken 3,2 except last rd was 4,1.
Very pleased, after yesterday’s tricep extravaganza just happy to finish.

$-out
2x: 15R/15L box step ups, 22inch & 30 double-unders

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 18 December 2013 03:17 PM   [ Ignore ]   [ # 21 ]
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Ten rounds for time
12 Burpees
12 Pull-ups, 2 pull-up bands for 60 pounds supported
19:58

Wow, that was way harder than I expected
Did 15 minutes spin bike warm up & 10:00 cool down

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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: 18 December 2013 03:28 PM   [ Ignore ]   [ # 22 ]
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Glorybelle - 18 December 2013 03:17 PM

Ten rounds for time
12 Burpees
12 Pull-ups, 2 pull-up bands for 60 pounds supported
19:58

Wow, that was way harder than I expected
Did 15 minutes spin bike warm up & 10:00 cool down

Good workout Glorybelle.

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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: 18 December 2013 03:30 PM   [ Ignore ]   [ # 23 ]
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jchcrawk - 18 December 2013 12:55 PM

Strength: Deadlift
5-3-3-1-1-1-1
95-145-195-245-295-305(pr)-315(form broke)
No high rep due to tomorrow’s WOD.

WOD: 131215

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

6 rounds, 15 seconds of handstand hold

Good PR Deadlift

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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: 18 December 2013 03:40 PM   [ Ignore ]   [ # 24 ]
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dtoro - 18 December 2013 12:08 PM

Rest day for me. My office mates keep bringing in these darn cookies and cake! I have very low self control so they accidentally disappeared by the afternoon. Don’t know what happened!

Ah yes, The dreaded season of sugary delights. Hang tough Don ;^)

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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: 18 December 2013 03:42 PM   [ Ignore ]   [ # 25 ]
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OPG57 - 18 December 2013 03:28 PM
Glorybelle - 18 December 2013 03:17 PM

Ten rounds for time
12 Burpees
12 Pull-ups, 2 pull-up bands for 60 pounds supported
19:58

Wow, that was way harder than I expected
Did 15 minutes spin bike warm up & 10:00 cool down

Good workout Glorybelle.

Thanks OPG! I’m definitely pooped out now.

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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: 18 December 2013 05:02 PM   [ Ignore ]   [ # 26 ]
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WEDNESDAY 131218

The Porch:
Seven rounds for time of:
12 Burpees
12 Pull-ups

15:54

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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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Posted: 18 December 2013 06:04 PM   [ Ignore ]   [ # 27 ]
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OPG57 - 18 December 2013 03:30 PM
jchcrawk - 18 December 2013 12:55 PM

Strength: Deadlift
5-3-3-1-1-1-1
95-145-195-245-295-305(pr)-315(form broke)
No high rep due to tomorrow’s WOD.

WOD: 131215

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

6 rounds, 15 seconds of handstand hold

Good PR Deadlift

Thanks, OPG.

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

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Posted: 18 December 2013 06:20 PM   [ Ignore ]   [ # 28 ]
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BTNJ - kg: 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90(198#)x1
Puppies WOD
7 rounds of: 5 burpees + 5 beginner pull- ups (8:30)
2 kipping pull - ups + 2 IN A ROW!!!! Ya buddy!!
Heart rate: High = 160,  Average = 150
BTNJ= behind the neck jerk

Was happy with the jerk, haven’t had 90k/200# overhead in quite awhile.

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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: 18 December 2013 06:21 PM   [ Ignore ]   [ # 29 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

WOD - 131212 (swapped with 131210 - weather)

Push Jerk
1-1-1-1-1-1-1 (lbs)
115-125-135-145-155-165-165-170(PR +15)

I swapped this WOD wIth the sprints because it’s freezing out…Friday it will be close to 60 so I will do the sprints then. 

The first 165 was a little wonky… Paused some reason in between the dip and the drive… Ended up pressing it out. The second one was good, though.

$O: none

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 18 December 2013 06:25 PM   [ Ignore ]   [ # 30 ]
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I know what you mean if there’s that instant of pause you lose the stretch reflex.  Nice job on the PR!

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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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