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Friday, December 20th, 2013 - Row 5km
Posted: 20 December 2013 07:17 PM   [ Ignore ]   [ # 46 ]
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Mike R. - 20 December 2013 02:35 PM

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.

Keep up the Good work Mike. I know We will see 200 x 5 on Deadlifts and Squats from you one of these days. Slowly and steadily. climbing the ladder.

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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: 20 December 2013 08:35 PM   [ Ignore ]   [ # 47 ]
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FRIDAY 131220

Row 5K

Post time to comments.
21:15

Compare to 121208.
22:55

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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: 20 December 2013 08:54 PM   [ Ignore ]   [ # 48 ]
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OPG57 - 20 December 2013 07:17 PM
Mike R. - 20 December 2013 02:35 PM

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.

Keep up the Good work Mike. I know We will see 200 x 5 on Deadlifts and Squats from you one of these days. Slowly and steadily. climbing the ladder.

Thanks. Those are definitely two of my goals for the coming year.

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M/35/6’0”/164 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: 21 December 2013 03:32 AM   [ Ignore ]   [ # 49 ]
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Row 5k

Resistance 5,5

Time 21.52
303cals

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SWEDEN
Crossfitting on and off since June 2009
———————————————————
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

“At the end, when your legs are tired and your arms are giving out, get angry! Get angry that you are tired. Then hit it harder.”

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Posted: 21 December 2013 04:05 AM   [ Ignore ]   [ # 50 ]
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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

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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: 21 December 2013 04:05 AM   [ Ignore ]   [ # 51 ]
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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!

Thanks!

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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: 21 December 2013 04:06 AM   [ Ignore ]   [ # 52 ]
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Jeesh - 20 December 2013 03:24 PM
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.

Thanks Jeesh

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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: 21 December 2013 04:08 AM   [ Ignore ]   [ # 53 ]
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SheepDawg - 20 December 2013 04:43 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.


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

Thanks sheep dawg

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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: 21 December 2013 04:09 AM   [ Ignore ]   [ # 54 ]
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Andrew G - 20 December 2013 05:37 PM

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.

Thanks Andrew. Stay safe in the storm.

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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: 21 December 2013 10:25 AM   [ Ignore ]   [ # 55 ]
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Row 5K:

20:17.1

Compare to 121208:

Puppies:  Row 2.5K:

9:42


I had hoped today to match my pace from the 2.5K I rowed last year.  I set the pace boat to 1:56.4/500m and got off to a strong start (~1:45/500m) and stayed way out ahead, but really couldn’t maintain in the second half.  Bummer, dude.  :-(

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 21 December 2013 06:21 PM   [ Ignore ]   [ # 56 ]
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Rest Day.  Early day at work that went late, then watched Jimmy Stewart and Donna Reed with the family (It’s a Wonderful Life).

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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: 21 December 2013 09:03 PM   [ Ignore ]   [ # 57 ]
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2013-12-20

Rest Day - back to Crossfit tomorrow.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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