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Tuesday, December 31st, 2013 - Handstand walk
Posted: 31 December 2013 03:55 PM   [ Ignore ]   [ # 31 ]
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Managed to get back to Pgh last week.  Had no internet access though.  Was close to my old trails and favorite old gym.  Found a DP rowing machine in my MIL’s basement, cleaned off the cobwebs and made it work, so here was my week:

131224  
23 minute Trail Run


131225  
Old DP rowing machine
5x3 minute intervals


131226
Military Press - #  95x1   105x1   115x1   125x1   135x1
    145x1   155x1   165x1 PP   175x1 PP   185x1 PJ
Front Squat - #  190x1   195x1   205x1   215x1  
Alt. DB Curls - #  35x10/10   35x10/10        


131228  
60 minute Trail Run
Included 2 big climbs


131229
Clean Grip High P - #  135x3   135x2   145x2   155x2   165x2  
Front Squat - #  135x1   145x1   155x11   165x1   175x1   185x1
  205x1   220x1          
Back Squat - #  225x1   245x1   265x1   275x1    
Split Jerk - #  135x1   145x1   155x1   165x1   175x1   185x1
Close Grip BP - #  135x3   155x3   175x2   185x1   195x1   205x1

Happy because there is no way I could have done that trail waddle last year.  I also learned that I squat a lot deeper in Chuck Taylor’s than OL shoes.  All squats were done with no wraps or sleeves.

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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: 31 December 2013 05:01 PM   [ Ignore ]   [ # 32 ]
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Smokey - 31 December 2013 12:41 PM

Deadlift
135lbs x 8; 225lbs x 5; 315lbs x 5; 385lbs x 1 (f); 385lbs x 1 (f); 365lbs x1; 365 x1 (f); 315lbs x 4

Wanted to do deadlifts today so when I saw Murph’s sets thought I’d copy them. However, 385 was just not happening today. Scaled back and then finished up.

$O: easy 2K row, 9:05

Nice heavy session Smokey. Happy New Year to yopu . Best wishes on new goals realized.

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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: 31 December 2013 05:03 PM   [ Ignore ]   [ # 33 ]
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jennmedic - 31 December 2013 12:50 PM

Warm Up

10 rounds
1 Rep Power Snatch 120
3 OHS

6:52

21-15-9
225 DL
26” box jumps

6:08

Row 50-40-30-20-10 calories

100 sit ups
100 back exe

Done.

Taking my lovely wife out for New Years Eve
Nothing crazy just dinner.

Happy New Years. God Bless.

Happy New year Wes. Hoping you get the Big Bench your after this upcoming year. God Bless 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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Posted: 31 December 2013 05:05 PM   [ Ignore ]   [ # 34 ]
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dannyrod - 31 December 2013 01:13 PM

At the station, Happy New Year’s all!

Bench press, all paused
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5


Grace
30 C&J 135#

6:40

Well off my PR of 4:54.


In
5:00 C2 row
1167m, 109 strokes

Good Bench work Danny.I hope you get to stay at the station tonight with no calls.Happy New Year My friend. God Bless

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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: 31 December 2013 05:09 PM   [ Ignore ]   [ # 35 ]
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Glorybelle - 31 December 2013 02:18 PM

I scaled the wod and it was still way harder than I anticipated.

20:00 on spin bike warm up
100 handstand shoulder taps, facing wall, 9:41.
Then lateral wall walk, 12 feet right then 12 feet left in 4:00.
20:00 spin bike cool down.

I definitely felt my core working overdrive.

@OPG, thanks for another helpful video. Lea Ann is inspiring!

Thanks Glorybelle. She inspires me too.  Happy New year to you and Hubbie. God Bless you and yours.Guy

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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: 31 December 2013 05:12 PM   [ Ignore ]   [ # 36 ]
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Andrew G - 31 December 2013 03:55 PM

Managed to get back to Pgh last week.  Had no internet access though.  Was close to my old trails and favorite old gym.  Found a DP rowing machine in my MIL’s basement, cleaned off the cobwebs and made it work, so here was my week:

131224  
23 minute Trail Run


131225  
Old DP rowing machine
5x3 minute intervals


131226
Military Press - #  95x1   105x1   115x1   125x1   135x1
    145x1   155x1   165x1 PP   175x1 PP   185x1 PJ
Front Squat - #  190x1   195x1   205x1   215x1  
Alt. DB Curls - #  35x10/10   35x10/10        


131228  
60 minute Trail Run
Included 2 big climbs


131229
Clean Grip High P - #  135x3   135x2   145x2   155x2   165x2  
Front Squat - #  135x1   145x1   155x11   165x1   175x1   185x1
  205x1   220x1          
Back Squat - #  225x1   245x1   265x1   275x1    
Split Jerk - #  135x1   145x1   155x1   165x1   175x1   185x1
Close Grip BP - #  135x3   155x3   175x2   185x1   195x1   205x1

Happy because there is no way I could have done that trail waddle last year.  I also learned that I squat a lot deeper in Chuck Taylor’s than OL shoes.  All squats were done with no wraps or sleeves.

Busy Vacation there Andrew. Happy New Year to you and Yours. God bless.

 Signature 

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: 31 December 2013 05:19 PM   [ Ignore ]   [ # 37 ]
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OPG57 - 31 December 2013 11:50 AM
Garddawg - 31 December 2013 08:58 AM

am
Every 90 second for 15:00
10 Box jumps, 24”
7 Strict pull ups

pm
Box squat 18”
365 x 5 (PR)

30 Burpees =>10”
3:00 max snatch @ 125
12

3x
25 sit ups
Max toes to bar

14/8/7

If I didn’t know better I would say you are becoming a” Powerlifter.” Try the 12” Box its funner!  :^) 365 x 5 good weight there old timer ;^) Happy New year to you and Yours Garddawg.

HaHa…am I a CrossFitter that likes to lift heavy or a Powerlifter that likes to lift fast?

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 31 December 2013 05:32 PM   [ Ignore ]   [ # 38 ]
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W/U
5:00 jumping rope
stretch
3x samson, squat, shoulder pass, back extension, hollow rock, rows, dips

131228
TK - RIP
Pack
Complete as many rounds as possible in 15 minutes of:
8 Strict Pull-ups
8 Box jumps, 24-30” box
12 Kettlebell swings, 1.5 pood

5 rounds + 3 pullups

$o

handstand and headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 31 December 2013 05:36 PM   [ Ignore ]   [ # 39 ]
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Garddawg - 31 December 2013 05:19 PM
OPG57 - 31 December 2013 11:50 AM
Garddawg - 31 December 2013 08:58 AM

am
Every 90 second for 15:00
10 Box jumps, 24”
7 Strict pull ups

pm
Box squat 18”
365 x 5 (PR)

30 Burpees =>10”
3:00 max snatch @ 125
12

3x
25 sit ups
Max toes to bar

14/8/7

If I didn’t know better I would say you are becoming a” Powerlifter.” Try the 12” Box its funner!  :^) 365 x 5 good weight there old timer ;^) Happy New year to you and Yours Garddawg.

HaHa…am I a CrossFitter that likes to lift heavy or a Powerlifter that likes to lift fast?

That is a Cunundrum :^). Have fun with it either way.Take care and God Bless 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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Posted: 31 December 2013 05:37 PM   [ Ignore ]   [ # 40 ]
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OPG57 - 31 December 2013 05:12 PM

.

Busy Vacation there Andrew. Happy New Year to you and Yours. God bless.

Same to you.  Have a great 2014!

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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: 31 December 2013 05:58 PM   [ Ignore ]   [ # 41 ]
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WU
Row 1000m 4:10
Stretching
Rumble Rolling
10 squats

WOD - 131223
Back squats (lbs)
5-5-5-5-5
45x10
95x10
135x8
185x5, 205x5, 225x5, 235x5*(PR), 245x5*(PR)

*belted

Prior to today, 235 was a standing PR at 3 reps.

$O: 50 10# ball slams 1:55

Happy New Year! Be safe!

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 31 December 2013 06:43 PM   [ Ignore ]   [ # 42 ]
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esorrell - 31 December 2013 05:58 PM

WU
Row 1000m 4:10
Stretching
Rumble Rolling
10 squats

WOD - 131223
Back squats (lbs)
5-5-5-5-5
45x10
95x10
135x8
185x5, 205x5, 225x5, 235x5*(PR), 245x5*(PR)

*belted

Prior to today, 235 was a standing PR at 3 reps.

$O: 50 10# ball slams 1:55

Happy New Year! Be safe!

Good Prs on Squats . Happy new year to you. Good luck on your gains in the the upcoming year.Take care and God Bless 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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Posted: 31 December 2013 07:19 PM   [ Ignore ]   [ # 43 ]
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OPG57 - 31 December 2013 05:28 AM
SheepDawg - 31 December 2013 03:48 AM

WU: 3x10 - sit-ups, squats, hip raises, shoulder dislocates; 30 secs ea leg Sampson’s and hurdler’s stretches

WO: Nordic Track Skiing 2.5 km - Time: 19.59.62 (Goal was sub 20 min.)

CD: plank holds

Good Job SheepDawg. I hope 2014 see’s you meeting whatever goals you have set for yourself. Happy New year to you and yours.

Thanks, OPG. My first goal is to get past this elbow issue.  LOL  (Almost zero pain today, BTW. Should be good to go in a week or so.)

Happy New Year to you as well!

And a Happy and safe New Year to everyone else here.

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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: 31 December 2013 07:29 PM   [ Ignore ]   [ # 44 ]
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SATURDAY 131228

“TK”

Pack-ish
Complete as many rounds as possible in 15 minutes of:
8 Strict Pull-ups
8 Box jumps, 18” box (biggest option available)
12 Kettlebell swings, 45#(biggest available)

7 rounds, 3 pull-ups

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

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Posted: 31 December 2013 07:30 PM   [ Ignore ]   [ # 45 ]
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Tuesday, December 31, 2013

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Warm Up

Press 1-1-1-1-1 70lbs
Push Press 3-3-3-3-3 70lbs
Push Jerk 5-5-5-5-5 70 lbs

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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