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Monday, January 6th, 2014 - Rest Day
Posted: 06 January 2014 04:02 PM   [ Ignore ]   [ # 31 ]
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WU
5:00 row (1140m)
2x(Burgener WU w/ PVC, 15 squats, 15 GHDBE)

C.A. O-lifting starter program week 1
Monday
Clean & Jerk 5x2+1 @ 135#
Clean Pull 3x3 @ 155#
Back squat (16” box) 3x5 @ 205#

C&J felt good, but got challenging toward the end.

Clean pulls were OK, not sure if I was supposed to go lighter to work on speed through the middle or heavier to develop a stronger 2nd pull.

First time doing box squats so it took me awhile to dial into the correct weight.  After some warm ups, I tried 225 and didn’t think I could make it through all the sets so I dropped it to 205 which was still challenging but I got through it. 

I had planned on some metcon, but ran out of time.  First day back to work in a few weeks and I mismanaged my time all day today.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 06 January 2014 04:34 PM   [ Ignore ]   [ # 32 ]
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Glorybelle - 06 January 2014 01:58 PM
OPG57 - 06 January 2014 11:57 AM
Smokey - 06 January 2014 09:50 AM
Glorybelle - 06 January 2014 08:45 AM
jennmedic - 06 January 2014 05:51 AM

Complete rest day for me.

Complete rest for me too! I need it.

That makes at least 3 of us!

You need it cause you’re an old geezer like me. LOL! :^)Enjoy the day Smokey

“Old” Slackers, unite!

You too will join the ranks of Geezerdom one day ;^) LOL! later Glorybelle

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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: 06 January 2014 05:39 PM   [ Ignore ]   [ # 33 ]
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Monday 140106

Run 3.0 mi. 23:57 min.

XFit - Pack - for time
  65 pound Back squat, 35 reps
  35 Sit-ups
  55 pound Back squat, 35 reps
  35 Back extensions
  45 pound Back squat, 35 reps
  35 Sit-ups
TIME: 15:01 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: 06 January 2014 06:42 PM   [ Ignore ]   [ # 34 ]
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140103

“Hard Cindy”

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups) - 3 progrs. : From feet on floor, knees bent, arms extended…very slight kip
4 Push-ups
7 Squats

12 rounds

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 06 January 2014 06:46 PM   [ Ignore ]   [ # 35 ]
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AntDawg - 06 January 2014 03:12 PM

-17 degrees out here today which made it 7 degrees in my garage. This is the first time I worked with long johns on. LOL.

Gymnastic WU #1
5 rounds of
kickup to handstand x3
ring push ups x5
tripod/frog stand x10 seconds

3 rounds of
60lbs overhead squat x10
60lbs sumo deadlift x10

SWOD
Squat - 135x5, 185x5, 235x3, 295x3, 300x3, 300x3, 300x3
I had to go into the house between sets to keep warm.

Cash out:
3 rounds for time of
30 double unders
2 rope climbs, 15 ft

4:15 - hands were painfully cold at this point.

Good Squat sets. AntDawg

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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: 07 January 2014 12:02 AM   [ Ignore ]   [ # 36 ]
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First day of 4 weeks CAG introduction program.

Wu:
Mobility, 2x10 pullup hang snatch (stick)

Work:
Clean and Jerk 5x 2+1 40 kg
Clean pull 3x3 50 kg
BS 3x5 70kg
* C&J ok, not to demanding. All squat (snatch and Clean) are on my “bad” side. Working in form. Clean pull; not familliar, for form.

Conditioning:
15-12-9-6-3-1
Floor press 65kg
Jump for reach
Sit ups
* not for time. Unbrooken.

Mob:
K*
30 banded good mornings (black band)

Out:
5 min row at 2:30/500 pace

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 07 January 2014 08:31 AM   [ Ignore ]   [ # 37 ]
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Hard Cindy

Puppies:
Complete as many rounds in 15 minutes as you can of:
3 Beginner or Assisted Pull ups
4 Push-ups
7 Squats

19 rds and 3 pull ups.

In the the last two rounds, the squats were getting hard.

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