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Thursday, December 19th, 2013 - Elizabeth
Posted: 19 December 2013 01:51 PM   [ Ignore ]   [ # 16 ]
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At the station today…
2RFT
30 pullups
30 push-ups
75 situps
50 squats
75 double unders

25:36

Finished 8 week strength cycle a few days ago. Needed some bodyweight conditioning, did this one with the guys. Broken up heavily on the second round!

In
500m C2 row
DROMS
Pass thrus

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

“Fear not, for I am with you;
    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: 19 December 2013 02:24 PM   [ Ignore ]   [ # 17 ]
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11:44
21-15-9
Squat cleans with 65 lbs
Bar dips

Last time 12:00
with 55 lb. and double the dips

The squat cleans felt great today and no back issues at all.

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 19 December 2013 03:56 PM   [ Ignore ]   [ # 18 ]
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dannyrod - 19 December 2013 01:51 PM

At the station today…
2RFT
30 pullups
30 push-ups
75 situps
50 squats
75 double unders

25:36

Finished 8 week strength cycle a few days ago. Needed some bodyweight conditioning, did this one with the guys. Broken up heavily on the second round!

In
500m C2 row
DROMS
Pass thrus

OK make me feel guilty. Maybe slower but definitely stronger. I bet Deadlifts and Squats help more then double unders when it comes to pulling a 3 inch charged hose.LOL! Good job hanging tough Danny.

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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: 19 December 2013 03:58 PM   [ Ignore ]   [ # 19 ]
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Glorybelle - 19 December 2013 02:24 PM

11:44
21-15-9
Squat cleans with 65 lbs
Bar dips

Last time 12:00
with 55 lb. and double the dips

The squat cleans felt great today and no back issues at all.

Good job on the PR Glorybelle.

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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: 19 December 2013 04:32 PM   [ Ignore ]   [ # 20 ]
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Warm Up:
http://www.youtube.com/watch?v=bFEoMO0pc7k


12-9-6-3 reps of 40kg clean + dips (9:00)

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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: 19 December 2013 04:33 PM   [ Ignore ]   [ # 21 ]
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Metric - 18 December 2013 05:27 PM

THURSDAY 131219

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 130707.

19:20
115 clean
Bar dips instead of ring dips

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On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 19 December 2013 04:45 PM   [ Ignore ]   [ # 22 ]
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Strength: Shoulder press
5-3-1-1-1-1
45-65-85-115-135-145(push)-145(push)

Wod: MONDAY 131216

Pack:
Five rounds for load and time of:
10 Handstand Push-ups
5 Deadlifts

215# 9:04

I was rushed on the shoulder presses, so I’m going to try that again on Saturday for a PR.

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 19 December 2013 05:16 PM   [ Ignore ]   [ # 23 ]
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Andrew G - 19 December 2013 04:32 PM

Warm Up:
http://www.youtube.com/watch?v=bFEoMO0pc7k


12-9-6-3 reps of 40kg clean + dips (9:00)

  A little comic relief there.  You got me with that video AndrewG, If you kept pace with that tempo you should have gotten a record time.I think you will give TP a run for his money in the zaney category.My moneys on you. LOL!

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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: 19 December 2013 05:33 PM   [ Ignore ]   [ # 24 ]
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THURSDAY 131219

“Elizabeth”
Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips

Post time to comments.
10:54

Not sure I met the above standard. I can clean the weight, but apparently not 12 in a row. Thought I could but was wrong. I struggled through the dips also. I can tell I haven’t been doing the CFWU routine regularly. My goal has been to increase weight, keeping proper form, and not worry as much about time as I do form. I’ve learned how important form is to feeling good versus broken.

Compare to 130707.
Pack
21-15-9 reps of:
Clean 115 pounds
Ring dips
9:55

Compare to 130504.
Pack
21-15-9 reps of:
Clean 95 pounds
Ring dips
14:04

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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: 19 December 2013 06:07 PM   [ Ignore ]   [ # 25 ]
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THURSDAY 131219

WU:
3x10
sit-ups
hip raises
squats
stretches

Strength work:
bench press
110 pounds x3

WOD:
“Elizabeth”
Pack lite
21-15-9 reps of:
Clean 85 pounds
42-23-14 reps of:
Paralette dips (heels touching)
Post time to comments.
6:36:41

CD:
30 second squat hold
30 second downward dog
30 second up dog
5 minutes basketball passing practice with first-born

Comments: Cleans felt good. Next time I’ll up the weight.  Was being cautious given the former bulged-disc-in-the-neck issues….

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

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

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Posted: 19 December 2013 06:26 PM   [ Ignore ]   [ # 26 ]
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500m rowing repeats

squat 1x50

Press 3x10, 55#
Push press 3x10, 65#

Four rounds for time of:
Row 500 meters
Rest 3 minutes
Time: 1:53, 2:06, 2:04, 2:02
I think the 1:53 is a PR for 500m

Pull-ups, green band
3x EMOM x 10 minutes

Bench press 5x5, 90#

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

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Posted: 19 December 2013 06:32 PM   [ Ignore ]   [ # 27 ]
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AM
Bench
105x5/125x5/145x5
Back Squat
165x18

PM
WU
500m row, DROMs, some tumbling

WOD

MONDAY 131216

Five rounds for load and time of:
15 Handstand Push-ups
5 Deadlifts

Post load and time to comments.

Pack
5 rounds
10-12 handstand push-ups, all kipping
5 deadlifts, 230 pounds

Time
10:56.08

1. ‎0 ‎59.59 (hspu unbroken)
2. ‎1 ‎31.03 (7+3)
3. ‎2 ‎19.06 (5+3+2)
4. ‎2 ‎47.00 (2+2+2+2+2)
5. ‎3 ‎19.38 (2+2+2+2+2)

Deadlifts unbroken

$O
splits 3 min each

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Posted: 19 December 2013 06:59 PM   [ Ignore ]   [ # 28 ]
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Rest day for me.

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M/34/5’ 10”/182#

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Posted: 20 December 2013 12:05 AM   [ Ignore ]   [ # 29 ]
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Rest day also.

No more olympic lifting at home. Gonna have to take it elsewhere or find somewhere else to live

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M 29 178cm 80kg

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Posted: 20 December 2013 06:36 AM   [ Ignore ]   [ # 30 ]
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OPG57 - 19 December 2013 05:16 PM
Andrew G - 19 December 2013 04:32 PM

Warm Up:
http://www.youtube.com/watch?v=bFEoMO0pc7k


12-9-6-3 reps of 40kg clean + dips (9:00)

  A little comic relief there.  You got me with that video AndrewG, If you kept pace with that tempo you should have gotten a record time.I think you will give TP a run for his money in the zaney category.My moneys on you. LOL!

Hey, I just started posting here….wait till I start to feel comfortable.  I was short on time and thinking “what should I do for a warm-up?”  and realized “ain’t nobody got time for that!”  and just figured I’d warm up soon enough.

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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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