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Friday, December 20th, 2013 - Row 5km
Posted: 20 December 2013 02:37 PM   [ Ignore ]   [ # 31 ]
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Murph99 - 20 December 2013 06:01 AM

WU - foam roll; stretch; squat holds; 15 box jumps; 12 back extensions; 5 ring dips; 10 shoulder pass throughs; wrist mobility

SWOD: Power Clean
95lbs x 3; 1 Bear Complex 95lbs; 95lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 205lbs x 3; 210lbs x 3 (PR)

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

Rx’d in 7:12 (PR - old time was 8:01)

Also got some great news to share in my email this morning (copy and pasted below):

CrossFit Level 1 Certificate Course

Test Results
Administered on: 12/15/13
Test Form A1
Name: Christopher Murphy (.(JavaScript must be enabled to view this email address))
ID: xxxxxxxx
Result:  Pass
A numerical score is not released and we are unable to provide a list of questions missed.
 
CONGRATULATIONS!

You have earned the credential CrossFit Level 1 Trainer.

Probably the best Christmas present ever for me.

Congrats on the Level 1 cert Murph!

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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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Posted: 20 December 2013 02:38 PM   [ Ignore ]   [ # 32 ]
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sophiep - 20 December 2013 12:07 PM
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!!!

My fault Sophie. I thought your page said 37 a few days back.Old guy moment.Happy 2nd Bday and Merry Christmas. ;^)

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 20 December 2013 03:02 PM   [ Ignore ]   [ # 33 ]
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Mike R. - 20 December 2013 02:37 PM
Murph99 - 20 December 2013 06:01 AM

WU - foam roll; stretch; squat holds; 15 box jumps; 12 back extensions; 5 ring dips; 10 shoulder pass throughs; wrist mobility

SWOD: Power Clean
95lbs x 3; 1 Bear Complex 95lbs; 95lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 205lbs x 3; 210lbs x 3 (PR)

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

Rx’d in 7:12 (PR - old time was 8:01)

Also got some great news to share in my email this morning (copy and pasted below):

CrossFit Level 1 Certificate Course

Test Results
Administered on: 12/15/13
Test Form A1
Name: Christopher Murphy (.(JavaScript must be enabled to view this email address))
ID: xxxxxxxx
Result:  Pass
A numerical score is not released and we are unable to provide a list of questions missed.
 
CONGRATULATIONS!

You have earned the credential CrossFit Level 1 Trainer.

Probably the best Christmas present ever for me.

Congrats on the Level 1 cert Murph!

Thanks!

 Signature 

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 03:09 PM   [ Ignore ]   [ # 34 ]
Big Dawg
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5K row, 26:18
I like rowing. It was fun, but maybe because I purposely took it easy today.

OPG, good luck to you and the Mrs. tomorrow.
Murph, congratulations on your Cert and new PR.

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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: 20 December 2013 03:10 PM   [ Ignore ]   [ # 35 ]
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WU
500m row, KB, CFWUx1

Shoulder Press
65x3/75x3/85x3/95x3/105x3
80x15

WOD

THURSDAY 131219

“Elizabeth”

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

Post time to comments.

Compare to 130707.

Pack
21-15-9 reps of:
Clean 135 120 pounds
Ring dips 2X bar dips - all kipping

Time
8:59 (3:‎14, ‎3:‎35, ‎2:‎11)

Compare to 130707:
9:18 (3:33, 3:42, 2:04) @ same 120 pounds weight

$O
Hip floss MWOD, splits

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M/47/5’10”/160

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Posted: 20 December 2013 03:14 PM   [ Ignore ]   [ # 36 ]
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Murph99 - 20 December 2013 06:01 AM

CONGRATULATIONS!

You have earned the credential CrossFit Level 1 Trainer.

You have literally earned it. Congratulations!

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M/47/5’10”/160

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Posted: 20 December 2013 03:24 PM   [ Ignore ]   [ # 37 ]
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Vaulty Monk - 20 December 2013 03:14 PM
Murph99 - 20 December 2013 06:01 AM

CONGRATULATIONS!

You have earned the credential CrossFit Level 1 Trainer.

You have literally earned it. Congratulations!

Well done Murph.

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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 03:48 PM   [ Ignore ]   [ # 38 ]
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Rest day.

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

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Posted: 20 December 2013 04:19 PM   [ Ignore ]   [ # 39 ]
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Metric - 19 December 2013 05:15 PM

Last time out GD scaled this as:

Garddawg - 07 December 2012 09:41 PM

Big Dawgs and Pack:
As Rx’d

Puppies:
Row 1500-2500 m depending on your ability


Buttercups:
Row 1500-2500 m depending on your ability


If you don’t have a rower I would sub a run today.

3k row 15:04 then back really started hurting

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M/24/230#
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: 20 December 2013 04:43 PM   [ Ignore ]   [ # 40 ]
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Murph99 - 20 December 2013 06:01 AM

WU - foam roll; stretch; squat holds; 15 box jumps; 12 back extensions; 5 ring dips; 10 shoulder pass throughs; wrist mobility

SWOD: Power Clean
95lbs x 3; 1 Bear Complex 95lbs; 95lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 205lbs x 3; 210lbs x 3 (PR)

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

Rx’d in 7:12 (PR - old time was 8:01)

Also got some great news to share in my email this morning (copy and pasted below):

CrossFit Level 1 Certificate Course

Test Results
Administered on: 12/15/13
Test Form A1
Name: Christopher Murphy (.(JavaScript must be enabled to view this email address))
ID: xxxxxxxx
Result:  Pass
A numerical score is not released and we are unable to provide a list of questions missed.
 
CONGRATULATIONS!

You have earned the credential CrossFit Level 1 Trainer.

Probably the best Christmas present ever for me.


Nice job!  I’ve been following your posts here, you deserve it.

 Signature 

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 20 December 2013 05:35 PM   [ Ignore ]   [ # 41 ]
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The Outlaw Way 131213:

@the park:

4X1 Snatches @ 70kg – rest 90 sec.

3X1+3+3 Snatch + Snatch Grip Push Press + OHS @ 60kg – rest 90 sec.

@home:

3X10 Weighted GHD Hip Extension @ 20kg - rest 90 sec.

5 rounds for total working time of:
10 OHS 40kg
500′ Shuttle Run (50′ course, 5 down and back trips)
10 C2B Pull-ups
Rest 1:00 after each round.
13:25

Paleo day 22

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M 29 178cm 80kg

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Posted: 20 December 2013 05:37 PM   [ Ignore ]   [ # 42 ]
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Congrats Murph!!!

Today:
Cleans(somewhat resembling a squat)-kg: : 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90xfu

The 90 was pissin me off. I had it, the bar was high enough, I was low enough, I just could not get it to rack. It was like I couldn’t turn my wrist, twice.

Short because we are in the midst of an ice storm.  Wanted to get the big stuff done and GTFO.

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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: 20 December 2013 06:18 PM   [ Ignore ]   [ # 43 ]
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Rolled my ankle last monday playing football so limited with what I can do for a couple of weeks

Strength:
Press kg: 10x20, 5x30, 5x40, 5x50, 5x53.5
Press 13x42.5kg

Metcon <20
10 RFT of:
10 pull ups,
10 push ups,
10 sit ups
Time: 20:27

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M/47/80kg

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Posted: 20 December 2013 07:09 PM   [ Ignore ]   [ # 44 ]
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Glorybelle - 20 December 2013 03:09 PM

5K row, 26:18
I like rowing. It was fun, but maybe because I purposely took it easy today.

OPG, good luck to you and the Mrs. tomorrow.
Murph, congratulations on your Cert and new PR.

Thanks Glorybelle.Looking forward to get back to my rower also. 2 weeks off till I kick off the new cycle , Sled pulls, Rower,I missed the cardio,Good job on the 5k row.Merry Christmas.

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 20 December 2013 07:13 PM   [ Ignore ]   [ # 45 ]
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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

Great to see you back Jenn. Great time.as usual

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
   
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