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Friday, December 20th, 2013 - Row 5km
Posted: 20 December 2013 07:11 AM   [ Ignore ]   [ # 16 ]
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Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

Post rounds completed to comments.

6 Rounds, plus 20 Push-ups and 8 squats.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 20 December 2013 07:19 AM   [ Ignore ]   [ # 17 ]
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Murph99 - 20 December 2013 07:03 AM
OPG57 - 20 December 2013 05:41 AM

Morning All, I have been taking the week of in preparation for a Mini power meet tomorrow where I will total out on the Squat Bench and Deadlift. My goal is to hit 1200 lbs on the combined poundages.

Minimum goals are

Squat   385
Bench   352
Deadlift 462
Total     1201

Have a great day all.

  http://vimeo.com/82379318  Who says you have to be a Young Trim 180 lbs to get up a 15 foot rope.  ;^) There is hope for us old fat guys LOL!

Good luck on the power meet! Sounds like an awesome challenge.

Thanks Chris

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 20 December 2013 09:02 AM   [ Ignore ]   [ # 18 ]
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Headstand practice, then

For time:
15-12-9 Power clean (135#)
5-4-3 Wall walk

9:00

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Posted: 20 December 2013 11:01 AM   [ Ignore ]   [ # 19 ]
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W/U

5:00 hopping threads
stretch

GWOD
4x 20m hip shoots, 20 hollow rocks

131219

“Elizabeth”

21-15-9 reps of:
Clean 65 pounds
Ring dips

9:55

$O

handstand/headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 20 December 2013 12:07 PM   [ Ignore ]   [ # 20 ]
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OPG57 - 20 December 2013 04:39 AM
sophiep - 19 December 2013 11:34 PM

The 12 Days Of LBEB
Day 10

Squat Clean
52.5kg PR

Good new PR and I believe happy birthday is in order.

Thanks…..but not my birthday, I can always be the Queen and have 2!!!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 20 December 2013 12:32 PM   [ Ignore ]   [ # 21 ]
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warm up
MOBs
5x: 5 pull-ups & 10 KB swings (Amer, 24k)

Lift
FS
[3@95;3@135;3@155;3@175 warm up]
Attempt 20x1rep@185; got 20x1 (30s rest b/w sets)
Debrief- Worked UP speed.

10min rest, then…

WOD
36-27-18reps wall ball, 20# 10ft taget
6-9-12reps muscle-up
TOTAL TIME=11:29 (3:08/4:15/4:22)

Pre-WOD calculations predicted it would be (3min + 30 muscle-up time)=13min; pleased to beat that.
Figured I already did HSPU under MetCon distress this week, why not try it with mu…

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

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Posted: 20 December 2013 12:56 PM   [ Ignore ]   [ # 22 ]
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Gymnastic WU#2:
4 rounds of:
high kips x3
dead hang pull ups x4

2 rounds of:
L-sit tuck hold x10 seconds
35lb KB swing x10

Bench: 45x10, 95x5, 145x5, 185x1, 205x5, 205x5, 205x5

Scaled “Elizabeth”
12-9-6 reps of:
115 power clean
ring dips

6:12

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M/34/5’ 10”/182#

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Posted: 20 December 2013 01:13 PM   [ Ignore ]   [ # 23 ]
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Warm Up

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

6:32

10K bike ( stationary )
15:36

Cash Out
Core Work
30 min

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 20 December 2013 01:22 PM   [ Ignore ]   [ # 24 ]
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jennmedic - 20 December 2013 01:13 PM

Warm Up

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

6:32

10K bike ( stationary )
15:36

Cash Out
Core Work
30 min

Welcome back Jennmedic! you were missed.

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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: 20 December 2013 01:26 PM   [ Ignore ]   [ # 25 ]
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19 December Elizabeth

For Time:
21-15-9
Cleans, 75 lbs
30-20-10
Bar Dips
Assist bar at plate 7.
12:40

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 20 December 2013 01:38 PM   [ Ignore ]   [ # 26 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

WOD - 131210 (swapped with 131212 - weather)
10 rounds
Sprint 100m
Rest 90 seconds

17.5s/ 17.9/ 18.5/ 18.0/ 18.8/ 18.2/ 18.7/ 18.2/ 20.0/ 18.6

Compare to 131012

17.3s/ 16.3/ 17.9/ 16.4/ 17.4/ 16.9/ 18.4/ 16.4/ 19.1/ 18.2

$O: run 400m forward, run 400m backward, plenty of stretching

Slower than last time… Perhaps it’s because of colder temps and wearing more/heavier clothes? Well that’s what I’m going with…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 20 December 2013 01:59 PM   [ Ignore ]   [ # 27 ]
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Murph99 - 20 December 2013 01:22 PM
jennmedic - 20 December 2013 01:13 PM

Warm Up

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

6:32

10K bike ( stationary )
15:36

Cash Out
Core Work
30 min

Welcome back Jennmedic! you were missed.

Thanks Murph. Had some issues logging in after update. Fixed now and I am glad.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 20 December 2013 02:00 PM   [ Ignore ]   [ # 28 ]
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Burping Sumo

Before: knee PT

Back Squats
135x5, 185x3, 225x2
250x3x5
Back squats felt like water to a thirsty man today. Weird, but good.

Burping Sumo
21-15-9
95# sumo deadlift high pulls
Burpees
4:43 (Did this in 4:52 last August.; PR is 4:20)

Mentally this was the best workout I’ve had in a long time. Saw PT for knee on Wednesday. Got “Runner’s Knee.” Not a big deal, which is a relief.

About four hours later I did little erg workout. Warmed up then did a watts pyramid:
5:00 120-135 watts
5:00 130-155 watts
5:00 150-180 watts
5:00 130-155 watts
5:00 120-135 watts
No rest between intervals.

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

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Posted: 20 December 2013 02:04 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 20 December 2013 05:41 AM

  http://vimeo.com/82379318  Who says you have to be a Young Trim 180 lbs to get up a 15 foot rope.  ;^) There is hope for us old fat guys LOL!

Ha, awesome.

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

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Posted: 20 December 2013 02:35 PM   [ Ignore ]   [ # 30 ]
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B/I:
easy 400m run (2:54)
cfwu
2 wall walk-ups to handstand
stretch
ankle & hip mobility

SWOD:
Deadlift:
1x10 @ 65 lbs
1x5 @ 85 lbs
5x3 @ 95-115-135-145-155 lbs

WOD:
Five rounds for time of:
7 Barrier Handstand Push-ups
5 Deadlifts @ 105 lbs
Time: 4:58

C/O:
stretch
hip & lumbar mobility

Deadlifts went pretty well today. First 2 rounds of barrier handstand pushups, I did 10. Just couldn’t maintain that, so I dropped down to 7.

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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