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Sunday, January 12th - Rowing, Rowing, Rowing and more Rowing
Posted: 11 January 2014 07:01 PM   [ Ignore ]
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Four rounds of:
Row 1,000 meters
Rest 90 seconds

Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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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: 11 January 2014 07:03 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs, Porch and Pack
as Rx’d

Puppies
Row 1,000 meters
Rest 90 seconds
Row 750 meters
Rest 90 seconds
Row 500 meters
Rest 90 seconds
Row 250 meters
Rest 90 seconds

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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: 12 January 2014 06:30 AM   [ Ignore ]   [ # 2 ]
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Morning all, family’s WOD will be finish moving my wife’s stuff from one classroom to another. Years of stuff.Should be fun.  Thats why Wife got a pass on squats yesterday. Have a Great day all. 


http://vimeo.com/83928885

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 12 January 2014 06:42 AM   [ Ignore ]   [ # 3 ]
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Four rounds of:
Row 1,000 meters
Rest 90 seconds
4:16, 4:11, 4:12, 4:13 (drag factor 131)

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42/M/5’8”/155# (180# in early 2012)

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Posted: 12 January 2014 07:41 AM   [ Ignore ]   [ # 4 ]
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Interval : rest 1:30
Row, 1000 m | 4:56
Row, 1000 m | 4:56
Row, 1000 m | 4:59
Row, 1000 m | 4:53

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Willis
M/60/6’0/187

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Posted: 12 January 2014 09:46 AM   [ Ignore ]   [ # 5 ]
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Box squat 14”
EMOM 10
225 x 2

3x
2 rds
3 Power cleans, 185
10 Toes to bar
10 Wall Ball, 20/12’
rest 3:00 btwn

about 5:30 per rd

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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: 12 January 2014 10:31 AM   [ Ignore ]   [ # 6 ]
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WU: 3x10- sit-ups, squats, Sampsons

WOD:
Four rounds of: 
Row 1,000 meters
Rest 90 seconds

Drag factor 133
Round 1: 4:08:06 (set on 10, oops)
Round 2: 3:55:83 (damper on 7)
Round 3: 4:02:28 (”)
Round 4: 4:01:64 (”)

CD: walk 2 laps around indoor track, shoot baskets w/first-born.

Comments: The local University has 3 C2 rowers!  First time ever using one, so my 1000m PR is round 2: 3:55:83.

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M/39/76”/245# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

In the moment when I truly understand my enemy, understand him well enough to defeat him, then in that very moment I also love him. I think it’s impossible to really understand somebody, what they want, what they believe, and not love them the way they love themselves. And then, in that very moment when I love them…. I destroy them. -Ender Wiggins, Ender’s Game, Orson Scott Card

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Posted: 12 January 2014 10:50 AM   [ Ignore ]   [ # 7 ]
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1ST AND 10

Start on Goal Line…

50lb DB Thrusters – 12 reps
Run 20 yards and back to Goal Line
50lb DB Swings – 12 reps
Run 20 yards and back to Goal Line
Push Ups – 12 reps
Run 20 yards and back to Goal Line
50lb DB Swings – 12 reps
Run 20 yards and back to Goal Line
50lb DB Thrusters – 12 reps
Run 20 yards and back to Goal Line

Sub’d 95lb barbell for thrusters & 53lb kb for swings

Time – 4:15

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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: 12 January 2014 11:03 AM   [ Ignore ]   [ # 8 ]
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Today’s WOD:

Buy-in: 30 squats, 9 burpees for the squat challenge.
WOD:
Four rounds of:
Row 1,000 meters
Rest 90 seconds

Splits:
1. 4:15.6
2. 4:29.0
3. 4:20.3
4. 4:15.8

Cash-out: ten minutes to hamstring stretching with an extended lumbar spine.

Couldn’t resist trying to do this one as rx’d. Really, it wasn’t as bad as I thought it would be. Cashing out with the hamstring stretching got rid of any residual dead legs operating. Perfect!

Gave it a good, solid rip and I have no complaints here. Not much to say today…

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 12 January 2014 11:51 AM   [ Ignore ]   [ # 9 ]
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Four rounds of:
Row 1,000 meters
Rest 90 seconds

3:39.7
3:37.4
3:42.2
3:50.0

I hosed up my pace boat pace by looking at the 1000m row time from last week’s snatch and rowing WOD (140104)—3:51.8—instead of my previous PR—3:23.6.  Bummer, dude.

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 12 January 2014 12:12 PM   [ Ignore ]   [ # 10 ]
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Garddawg - 12 January 2014 09:46 AM

Box squat 14”
EMOM 10
225 x 2

3x
2 rds
3 Power cleans, 185
10 Toes to bar
10 Wall Ball, 20/12’
rest 3:00 btwn

about 5:30 per rd

14” Box Squat !! Finally out of nose bleed territory.LOL! Good man!  ;^)

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 12 January 2014 12:21 PM   [ Ignore ]   [ # 11 ]
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Cindy XXX Pack
Pull ups   10, 15, 20
Push ups 20, 30, 40
Squats.  30, 45, 53
head spinning after that one.  raspberry

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 12 January 2014 12:26 PM   [ Ignore ]   [ # 12 ]
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MNtiger73 - 12 January 2014 11:03 AM

Today’s WOD:

Buy-in: 30 squats, 9 burpees for the squat challenge.
WOD:
Four rounds of:
Row 1,000 meters
Rest 90 seconds

Splits:
1. 4:15.6
2. 4:29.0
3. 4:20.3
4. 4:15.8

Cash-out: ten minutes to hamstring stretching with an extended lumbar spine.

Couldn’t resist trying to do this one as rx’d. Really, it wasn’t as bad as I thought it would be. Cashing out with the hamstring stretching got rid of any residual dead legs operating. Perfect!

Gave it a good, solid rip and I have no complaints here. Not much to say today…

Good job

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 12 January 2014 12:28 PM   [ Ignore ]   [ # 13 ]
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AtomicDawg - 12 January 2014 11:51 AM

Four rounds of:
Row 1,000 meters
Rest 90 seconds

3:39.7
3:37.4
3:42.2
3:50.0

I hosed up my pace boat pace by looking at the 1000m row time from last week’s snatch and rowing WOD (140104)—3:51.8—instead of my previous PR—3:23.6.  Bummer, dude.

Good Sub 4:00 times AtomicDawg

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 12 January 2014 01:22 PM   [ Ignore ]   [ # 14 ]
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At the station today…

Bench press
45 x 10
95 x 5
135 x 5
155 x 3
3 x 170 x 1*
150 x 5 *
155 x 5 *
150 x 5 *

*paused, 2 count

5 RFT
200m run
20 situps, anchored
12 strict pullups
10 burpees
10 ring dips

29:02

Feeling pretty trashy today. Rough night with kiddos getting up a bunch. Bench first made upper body stuff rougher!

In
500m row
100 jump rope singles
DROMS
Pass thrus

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 12 January 2014 01:24 PM   [ Ignore ]   [ # 15 ]
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OPG57 - 12 January 2014 06:30 AM

Morning all, family’s WOD will be finish moving my wife’s stuff from one classroom to another. Years of stuff.Should be fun.  Thats why Wife got a pass on squats yesterday. Have a Great day all. 


http://vimeo.com/83928885

Yowza! That’ll be a workout for sure

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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