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Saturday, December 21st, 2013 - Rest Day
Posted: 21 December 2013 01:33 PM   [ Ignore ]   [ # 16 ]
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Warm Up

” Jackie “

1000 m row
50 thrusters 45 lb
30 pull ups

9:05

Not my fastest Jackie but got things loosened up.

Cash Out

Rope Swing Dodge Ball
Rules:  Sons throw ball at dad while he swings on rope then dad throws at the boys.
Final score. Dad 10 boys 20. You get points for dodging ball while swinging. Noticed I have two monkeys they smoked me.

Have a great day all.

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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: 21 December 2013 02:01 PM   [ Ignore ]   [ # 17 ]
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Chrispy23 - 21 December 2013 01:10 PM
OPG57 - 21 December 2013 12:23 PM
Chrispy23 - 21 December 2013 11:34 AM

Row 5k : 21:17 new PR

Holiday Challenge total since 11/28 : 103K. 3 days to go!

Hey crispy, That sounds like a practical Challenge . Burn off all of body fat to make room for Holiday treats an put some back on :^)  .Good plan. Congrats on the PR! Merry Christmas.

Exactly wink

Currently in my chair watching a bowl game and partaking of some holiday cheer beer!

Merry Christmas to you also.

Thats what I’m talking about ;^)

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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: 21 December 2013 02:06 PM   [ Ignore ]   [ # 18 ]
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$in
10 strict dead hang pull-ups
25 walking Romanian dead lifts
For time
Row 500m
30-20-15-10 push-ups
40-30-20-10 sit-ups and air squats
Row 500m
19:01

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If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 21 December 2013 02:06 PM   [ Ignore ]   [ # 19 ]
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jennmedic - 21 December 2013 01:33 PM

Warm Up

” Jackie “

1000 m row
50 thrusters 45 lb
30 pull ups

9:05

Not my fastest Jackie but got things loosened up.

Cash Out

Rope Swing Dodge Ball
Rules:  Sons throw ball at dad while he swings on rope then dad throws at the boys.
Final score. Dad 10 boys 20. You get points for dodging ball while swinging. Noticed I have two monkeys they smoked me.

Have a great day all.

That sounds like a fun family interactive workout, Next time kick it up a notch with some paintball weaponry, I bet them boys will love it! LOL! OK just Kidding. Merry Christmas Wes

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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: 21 December 2013 02:50 PM   [ Ignore ]   [ # 20 ]
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OPG57 - 21 December 2013 09:49 AM

Morning all, I have changed my mind on totaling out today. My mind and Body have no desire to pull max singles today.Sorry it didn’t happen.Since you guys have been following along and been so encouraging thru the 12 week cycle.I really hate to disappoint’
On the up side’. I looked back and added up my best lifts over the cycle and am happy to report that I made the 1201 total I wanted.

Squat 391   11/16/13 video is not there at present time
Bench 358 12/16/13 http://vimeo.com/82012995
Deadlift 451 12/11/13 http://vimeo.com/81956389
total   1201
I know its not the same as doing them all the same day, But I’m really having trouble getting myself Motivated today, Which really means I won’t be at my best. I’m very happy to have this cycle finished and am looking forward to the next 2 weeks doing nothing but rest and relaxation. I will be starting back with a new cycle 1/4/14 which will be reduced to 8 weeks. My focus will be on Squat foundation. and Deadlifts. with more Metcon work after each session. Elliptical ,Weighted sled pulls, Rowing. Thanks for all the kind words of inspiration. It has been greatly appreciated. I wish all of you a Merry Christmas and a Happy new year of physical improvements in your Crossfit journey.May God Bless you all. Guy and Lea Ann aka Olypowerguy and Olypowergal

NO disappointment here, nor should you be disappointed!
Enjoy your rest phase to the fullest. 2014 is sure to bring more great accomplishments for you and Lea Ann.

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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: 21 December 2013 02:53 PM   [ Ignore ]   [ # 21 ]
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Glorybelle - 21 December 2013 02:50 PM
OPG57 - 21 December 2013 09:49 AM

Morning all, I have changed my mind on totaling out today. My mind and Body have no desire to pull max singles today.Sorry it didn’t happen.Since you guys have been following along and been so encouraging thru the 12 week cycle.I really hate to disappoint’
On the up side’. I looked back and added up my best lifts over the cycle and am happy to report that I made the 1201 total I wanted.

Squat 391   11/16/13 video is not there at present time
Bench 358 12/16/13 http://vimeo.com/82012995
Deadlift 451 12/11/13 http://vimeo.com/81956389
total   1201
I know its not the same as doing them all the same day, But I’m really having trouble getting myself Motivated today, Which really means I won’t be at my best. I’m very happy to have this cycle finished and am looking forward to the next 2 weeks doing nothing but rest and relaxation. I will be starting back with a new cycle 1/4/14 which will be reduced to 8 weeks. My focus will be on Squat foundation. and Deadlifts. with more Metcon work after each session. Elliptical ,Weighted sled pulls, Rowing. Thanks for all the kind words of inspiration. It has been greatly appreciated. I wish all of you a Merry Christmas and a Happy new year of physical improvements in your Crossfit journey.May God Bless you all. Guy and Lea Ann aka Olypowerguy and Olypowergal

NO disappointment here, nor should you be disappointed!
Enjoy your rest phase to the fullest. 2014 is sure to bring more great accomplishments for you and Lea Ann.

Thanks Glorybelle, Merry Christmas to you guys

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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: 21 December 2013 03:30 PM   [ Ignore ]   [ # 22 ]
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100m repeats

one hour of xcountry skiing with my daughter this morning. I’m terrible at it, but did pretty well today.

squats, bodyweight, 1x60

squats, 5x5, 165#

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Didn’t have 100m measured. Ran for 30s, then took 90s breaks.

Deadlift, 5x5, 175#

Pullups, assisted, green band
3 max rounds, 8, 7, 5

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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: 21 December 2013 04:01 PM   [ Ignore ]   [ # 23 ]
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Enjoying one of the least sore rest days ever. I’ve been hitting a freezing bath right after each WOD lately and it seems to have helped TREMENDOUSLY.

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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: 21 December 2013 05:52 PM   [ Ignore ]   [ # 24 ]
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OPG57 - 21 December 2013 02:06 PM
jennmedic - 21 December 2013 01:33 PM

Warm Up

” Jackie “

1000 m row
50 thrusters 45 lb
30 pull ups

9:05

Not my fastest Jackie but got things loosened up.

Cash Out

Rope Swing Dodge Ball
Rules:  Sons throw ball at dad while he swings on rope then dad throws at the boys.
Final score. Dad 10 boys 20. You get points for dodging ball while swinging. Noticed I have two monkeys they smoked me.

Have a great day all.

That sounds like a fun family interactive workout, Next time kick it up a notch with some paintball weaponry, I bet them boys will love it! LOL! OK just Kidding. Merry Christmas Wes

Yes it was fun. They had first gotten a old bag of tee balls and wanted to use those. Not gonna happen. Merry Christmas to all.

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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: 21 December 2013 06:18 PM   [ Ignore ]   [ # 25 ]
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SATURDAY 132112
sit-ups
squats
dips
pull-ups
hip raises

WOD:
Row 5k - subbed Nordic Track skiing 5k
Post time to comments.
35:53:46. (last time out 38:13:70!)
http://forum.crossfitbrandx.com/index.php/forums/viewreply/317121/

CD:
stretches and keeping my dinner down.

Comments: That’s @ a 2:20 improvement!!

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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 06:53 PM   [ Ignore ]   [ # 26 ]
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The Outlaw Way 131214:

@the park

2X1 Clean & Jerk @ 90kg

@home

a) 3X3 Front Squats @ 70kg – rest 60 sec.
b) 3X5 Jerk Balances @ 50kg – rest 60 sec.

“2012 Regionals Event 2″
For time:
Row 2,000M
50 Pistols, alternating
30 Hang Cleans 225/135# (scaled to 60kg)

13:15

Paleo day 23

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M 29 178cm 80kg

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Posted: 21 December 2013 07:25 PM   [ Ignore ]   [ # 27 ]
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W/U

1 km row
stretch
burgener
3x samson, squat, shoulder pass, sit-up, back ext, dips

131218

8 RFT
8 burpees
8 pull-ups

16:47

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 21 December 2013 09:05 PM   [ Ignore ]   [ # 28 ]
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2013-12-21

Run 3.0 mi.  23:42 min.

XFit - Pack Lite “Elizabeth” - Post Time
  21 -  15 -  9 reps
  65 lb Clean
  Bar dips

TIME: 23:40 min

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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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Posted: 22 December 2013 05:06 AM   [ Ignore ]   [ # 29 ]
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Since Sunday’s thread is still locked:

SUNDAY 131222
WU:
3x10
sit-ups
squats
dips
pull-ups
hip raises

WOD:
For time:
Puppies (I think)
50 single-unders
Then
Five rounds of:
40 pound Dumbbell deadlift, 10 reps
40 pound Dumbbell front squat, 10 reps
Then:
50 single-unders

Post time to comments.
10:40:32

CD:
Push-up routine
6-6-4-4-12
Stretch 30 seconds between each set.

Comments: Time included having to reset the dumbells because I started at 55 lbs (1 DB w/2 25lb plates & 1 w/4 10lb and 2 5lb plates- too heavy and too unbalanced). Totally missed the HSPUs when I ran through it. But, first-born did his first CF Kids WOD today with me, from the CF Kids mainsite.  He’s getting ready for basketball season.

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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: 22 December 2013 06:00 AM   [ Ignore ]   [ # 30 ]
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SheepDawg - 22 December 2013 05:06 AM

Since Sunday’s thread is still locked:

SUNDAY 131222
WU:
3x10
sit-ups
squats
dips
pull-ups
hip raises

WOD:
For time:
Puppies (I think)
50 single-unders
Then
Five rounds of:
40 pound Dumbbell deadlift, 10 reps
40 pound Dumbbell front squat, 10 reps
Then:
50 single-unders

Post time to comments.
10:40:32

CD:
Push-up routine
6-6-4-4-12
Stretch 30 seconds between each set.

Comments: Time included having to reset the dumbells because I started at 55 lbs (1 DB w/2 25lb plates & 1 w/4 10lb and 2 5lb plates- too heavy and too unbalanced). Totally missed the HSPUs when I ran through it. But, first-born did his first CF Kids WOD today with me, from the CF Kids mainsite.  He’s getting ready for basketball season.

Well done staying commited sheepDawg. Involving your little one, Even better.Great Job Dad.Merry Christmas to you and yours

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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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