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Sunday, January 12th - Rowing, Rowing, Rowing and more Rowing
Posted: 12 January 2014 01:46 PM   [ Ignore ]   [ # 16 ]
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Outlaw 140101:

8:00 to work to a 2RM T&G Power Snatch.
70kg Went up easy.

ME UB T&G Power Snatches using 80% of above.
13 reps at 55kg (121#). Filmed this to check form. Looks ok to me. Might upload later for review.

a) 3X3/5 Strict Press / Push Press – 50, 55, 55kg. - rest 90 sec.
b) 3X10 Dimel Deadlifts – 60, 70, 80kg. - rest 90 sec.

3 rounds for time of:
10 Front Squats 60Kg (no racks)
10 Bar facing Burpees
10 C2B Pullups

7:06 Missed a burpee based workout 2 days ago so added them in to replace double-unders

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Posted: 12 January 2014 02:39 PM   [ Ignore ]   [ # 17 ]
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Four rounds of:
Row 1,000 meters
Rest 90 seconds

3:45.8, 3:51.0, 4:08.7, 3:55.5

Wanted all under 4 min, but was slow out of the gate on round 3.

10 min of hammy stretching felt good

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M/48/5’ 11”/215#

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Posted: 12 January 2014 02:56 PM   [ Ignore ]   [ # 18 ]
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Rowed 1000m warm up
WOD as Rx’d, damper at 3
4:30.6
4:31.7
4:33.8
4:33.7
Rowed another 1000m cool down

That was taxing to say the least. I am not a fast rower.

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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: 12 January 2014 03:06 PM   [ Ignore ]   [ # 19 ]
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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

Your videos always make things look so easy!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 12 January 2014 03:43 PM   [ Ignore ]   [ # 20 ]
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Four rounds of:
Row 1,000 meters
Rest 90 seconds
4:16, 4:30, 4:30, 4:30
Weird, but the last 3 really were 4:30 +- 0.5 seconds.

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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: 12 January 2014 04:22 PM   [ Ignore ]   [ # 21 ]
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Warm Up

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

1:  3:43
2:  3:50
3:  3:59
4:  3:58

Kept creeping toward the 4 min mark. I was dead set not to go over 4 min. Rower was set at 6 on damper.

Cash Out

Game night with the family.

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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
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CF DOB 2010

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Posted: 12 January 2014 04:51 PM   [ Ignore ]   [ # 22 ]
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Sunday 140112

Run 3.0 mi. 24:01 min.

XFit - Puppy - Complete as much as possible in 10 minutes of:
  10 Pull-ups
  20 Push-ups
  30 Squats
  15 Pull-ups
  30 Push-ups
  45 Squats
  TIME: 8:20

Ok, so I did the Puppy work out thinking the pull-up reps were more my level. Extremely satisfying to complete the whole set with time to spare. Expect to be creamed by the Pack work out next time smile

Post reps completed to comments and practice L-sits from the floor for 3-5 minutes. How much of 3-5 minutes can you spend in the “L”?

Never done an “L” sit before. Completed 5 sets of 5 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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Posted: 12 January 2014 05:08 PM   [ Ignore ]   [ # 23 ]
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Day 5
Short CF gym MetCon (10mins or less):
Row 500m, 30 burpees, row 500m, 45 burpees.

Tomorrow should be a rest day, but I’ll finish rest of WOD for Day 5.

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“Burpees don’t like you either”

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Posted: 12 January 2014 05:22 PM   [ Ignore ]   [ # 24 ]
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dannyrod - 12 January 2014 01:22 PM

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

Sorry Danny not sure why I didn’t get previous message posted on this one.I hit the update button and it was blank. Thanks on the Move the Room WOD. We got it done in fast time with all of us working together.Went to the local Rib joint after and indulged in smokey BBQ goodness.Yum! Take care my friend.

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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: 12 January 2014 05:26 PM   [ Ignore ]   [ # 25 ]
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jennmedic - 12 January 2014 04:22 PM

Warm Up

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

1:  3:43
2:  3:50
3:  3:59
4:  3:58

Kept creeping toward the 4 min mark. I was dead set not to go over 4 min. Rower was set at 6 on damper.

Cash Out

Game night with the family.

All Sub 4s good job 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: 12 January 2014 05:29 PM   [ Ignore ]   [ # 26 ]
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dannyrod - 12 January 2014 01:22 PM

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

Well done Danny finished as written. How were the Pause sets? Was it a comfortable start weight?

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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: 12 January 2014 05:31 PM   [ Ignore ]   [ # 27 ]
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Glorybelle - 12 January 2014 03:06 PM
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

Your videos always make things look so easy!

Thanks for the kind words Glorybelle. Good job on your Row.

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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: 12 January 2014 05:43 PM   [ Ignore ]   [ # 28 ]
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140107

Pack
Three rounds for time of:
3 Strict handstand push-ups
6 Strict ring dips
9 Strict push-ups
12 Strict pull-ups

Time: 8:17

HSPUs done to Abmat, first 2 rds unbroken, last rd 2-1.  Dips 6, 4-2, 4-1-1, Push ups 9, 5-4, 5-4, pull-ups 9-3, 5-4-3, 5-3-2-2.

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M 52/5’10”/180

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Posted: 12 January 2014 05:58 PM   [ Ignore ]   [ # 29 ]
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SheepDawg - 12 January 2014 10:31 AM

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.

I’d forgotten how much of a workout rowing really is until I tried to get up off the couch when the Denver-San Diego game ended.  Ouch.

I used to row a row boat all the time fishing on Lake Superior when I was a kid.  What happened to me?? (Oh, yeah, I aged….)

Get a good sleep everyone,  tomorrow looks painful. wink

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 12 January 2014 06:04 PM   [ Ignore ]   [ # 30 ]
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Active rest.

2 hours of tennis

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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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