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Friday, January 3rd, 2014 - Hard Cindy
Posted: 03 January 2014 05:44 PM   [ Ignore ]   [ # 31 ]
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FRIDAY 140103
“Hard Cindy”

The Porch
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 25 35 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 35 pound plate

9 rounds plus 10 push-ups.

I just realized it was a 25# plate for pull-ups, not 35. Oh well.

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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: 03 January 2014 05:45 PM   [ Ignore ]   [ # 32 ]
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Somehow it posted twice, so I deleted the 2nd.

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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: 03 January 2014 07:22 PM   [ Ignore ]   [ # 33 ]
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B/I:
Run 400m
cfwu
stretch
ankle mobility
Good Morning:
1x10 @ 15 lbs
Stiff-legged Deadlift:
1x10 @ 45 lbs

SWOD:
Deadlift:
1x10 @ 65 lbs
1x5 @ 85 lbs
5x3 @ 105-125-145-165-175(PR) lbs
12-9-6 @ 115 lbs

No metcon today

C/O:
75 single-unders
stretch
hip mobility

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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: 03 January 2014 07:39 PM   [ Ignore ]   [ # 34 ]
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Mike R. - 03 January 2014 07:22 PM

B/I:
Run 400m
cfwu
stretch
ankle mobility
Good Morning:
1x10 @ 15 lbs
Stiff-legged Deadlift:
1x10 @ 45 lbs

SWOD:
Deadlift:
1x10 @ 65 lbs
1x5 @ 85 lbs
5x3 @ 105-125-145-165-175(PR) lbs
12-9-6 @ 115 lbs

No metcon today

C/O:
75 single-unders
stretch
hip mobility

Weight loss and a strength gain. You can’t go wrong with that. Good PR Mike!

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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: 03 January 2014 07:46 PM   [ Ignore ]   [ # 35 ]
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MNtiger73 - 03 January 2014 05:03 PM

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Modifications: 3 Beginner/Australian pull ups per round, all rounds
Push-ups: Hands elevated roughly 16” in rounds 4 and 5. Knee push-ups thereafter

Result: 9 rounds on the nose.

Once again, our favorite nemesis, the push-up, strikes again. Once again, I correctly scale down as my arms give way on push-ups. I knew something was going to have to change when I started breaking up sets of push-ups (2-2 at first, then 2-1-1) starting with round 2, and it did when it took every ounce of everything to get through round 3 at 2-1-1 (last rep taking 3 tries to complete). Round 4 unbroken, round 5 2-1-1 again, with another big struggle on the last rep (including one no-rep). Pull-ups and squats weren’t really all that tough with the way I had the pull-ups modified. Only the push-ups did me a treat like I’d never forget.

I feel pretty OK about it - not super, but I knew I went all-out on it. Cashed out with a 25min stationary bike ride, and had already bought in early in the morning with day 1 of a 30-day squat challenge (5 squats plus one burpee, stepping through the burpee to modify it).

The post-WOD glucose reading told me what I needed to know - that I had truly sold out this time on my workout, so I took a bump of sweet to get back in place & get on with the day.

Tomorrow rates to be a day in which my WOD is going to consist of moving a bunch of heavy boxes in and out of a car, as I help move the headquarters of an organization I’ve been involved with for many years, the Jaycees.

Hang in there MNtiger. Stick with it we all have certain movements that we struggle with. Every day you will get stronger. Days add up to weeks and weeks to months and years of improvement. Keep up the hard work it will pay off.
Jennmedic

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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: 03 January 2014 08:59 PM   [ Ignore ]   [ # 36 ]
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20140103 Fri

“Cindy” scaled
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups) - Subbed 1 push press 70#, no pull-up bar
4 Push-ups
7 Squats
17 rounds even

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 03 January 2014 09:47 PM   [ Ignore ]   [ # 37 ]
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Finished the Undisputed Fitness Burpee Challenge today (1000 burpees in 55 days).  Did it in 44 days, which is an average of 22 burpees a day.  At the beginning I could do only 5 unbroken, today I can do 15!  Generally did 30 a day with a good amount of 50 or 60 rep sets on other days—I really dig burpees now!!  Who coulda knew?

Next week, back to regular WOD schedule.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 03 January 2014 10:05 PM   [ Ignore ]   [ # 38 ]
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“Cindy”

Complete as many rounds in 20 minutes as you can of:

  5 Pull-ups
  10 Push-ups
  15 Squats

Rounds: 10 + 3 pull ups

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http://jeff.lawshe.info/crossfit

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Posted: 04 January 2014 02:47 AM   [ Ignore ]   [ # 39 ]
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Cindy
15 minutes

3 strict pullups
6 pushups
9 squats

15 rounds

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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: 04 January 2014 05:35 AM   [ Ignore ]   [ # 40 ]
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Dawndelion - 03 January 2014 09:47 PM

Finished the Undisputed Fitness Burpee Challenge today (1000 burpees in 55 days).  Did it in 44 days, which is an average of 22 burpees a day.  At the beginning I could do only 5 unbroken, today I can do 15!  Generally did 30 a day with a good amount of 50 or 60 rep sets on other days—I really dig burpees now!!  Who coulda knew?

Next week, back to regular WOD schedule.

Congratulations Dawn.That took grit and determination,Whats even more amazing is you say you dig them now.Heck, 44 days of just eating ones favorite desert would usually turn them off to it.You are one unique Lady.Well done on your challenge

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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: 04 January 2014 08:12 AM   [ Ignore ]   [ # 41 ]
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Hard Cindy

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

14 rounds + pull-up

0:29, 0:31, 0:35, 0:35, 0:36, 0:45, 0:44, 0:50,
1:03, 1:13, 1:14, 1:10, 1:07, 0:52,

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 04 January 2014 11:52 AM   [ Ignore ]   [ # 42 ]
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Hard cindy,

Pack;
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 7 Push-ups with feet on 20-24” box
15 Squats holding a 25 pound plate

I did 10 rounds + 3 pull ups + 7 push ups. Since I have just started with crossfit I am pleased with the resoult, I almost throw up though haha smile!

After that I did stretching excercises for front rack.

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D. Starman
M/19/180cm/84kg

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Posted: 04 January 2014 03:58 PM   [ Ignore ]   [ # 43 ]
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OPG57 - 04 January 2014 05:35 AM
Dawndelion - 03 January 2014 09:47 PM

Finished the Undisputed Fitness Burpee Challenge today (1000 burpees in 55 days).  Did it in 44 days, which is an average of 22 burpees a day.  At the beginning I could do only 5 unbroken, today I can do 15!  Generally did 30 a day with a good amount of 50 or 60 rep sets on other days—I really dig burpees now!!  Who coulda knew?

Next week, back to regular WOD schedule.

Congratulations Dawn.That took grit and determination,Whats even more amazing is you say you dig them now.Heck, 44 days of just eating ones favorite desert would usually turn them off to it.You are one unique Lady.Well done on your challenge

Many thanks!  Hearing this from you made it all the more worth the effort!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 04 January 2014 07:38 PM   [ Ignore ]   [ # 44 ]
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Friday 140103

Run 3.0 mi. 24:01 min.

XFit - Post Time
  100 meter handstand walk
    Sub’d handstand, hand to chest, 100 rep (Fell on my head three times and had to bow out)
      Sub’d wheelbarrow, hand to chest, 100 rep.
      TIME: 2:44

Practice headstand 30 seconds

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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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