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Sunday, January 12th - Rowing, Rowing, Rowing and more Rowing
Posted: 12 January 2014 06:17 PM   [ Ignore ]   [ # 31 ]
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W/U
5:00 versa climber
stretch
burgener
3x samson, squat, shoulder pass, good morning, pullup, hollow rock, dip

140108
Three rounds for time of:
Run 400 meters
25 pound Dumbbell Clean & Jerk, 21 reps

23:36

$O
headstands

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“Be yourself, everybody else is already taken.”

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Posted: 12 January 2014 06:44 PM   [ Ignore ]   [ # 32 ]
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Rowing, Rowing, Rowing and more Rowing

Big Dawgs, Porch and Pack
as Rx’d

1. 5:55
2. 5:59
3. 6:08
4. 6:10

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 12 January 2014 07:24 PM   [ Ignore ]   [ # 33 ]
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Rest day.

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

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Posted: 12 January 2014 07:47 PM   [ Ignore ]   [ # 34 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

5 Pull-Ups (5/5) @ body weight
8 Seated Row (5/5) @ 105#
- Rest 3 Minutes -
5 Shoulder Press (5/5) @ body weight against wall
6 Deadlifts @ 135#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 13 January 2014 03:18 AM   [ Ignore ]   [ # 35 ]
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MONDAY 140113
WU: 3x10- Sampsons, hip-raises, beginner dips, beginner pull-ups, single unders (20/set)

WOD:
21-15-9-3 reps for time of:
Swiss Ball sit-ups
Supermans
40# Overhead Squat (kettlebells due to low ceiling)
Post time to comments (headstand practice tonight, pressed for time this am)

8:05:58

MWOD: hip extensions 4 minutes/hip

CD: up dog, down dog, plank hold, squat hold, Korean splits

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CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 13 January 2014 09:02 AM   [ Ignore ]   [ # 36 ]
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1000m = 4:12.1
750m = 3:14.3
500m = 2:10.5
250m = 0:59.5 (bonus: negative split)

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35/m/6’2”/170

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Posted: 13 January 2014 09:35 AM   [ Ignore ]   [ # 37 ]
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EMBARRASSING QUESTION:  So last night i did thursday’s wod of run 400m & dumbbell c&j.  the specified weight was 35#.  Is that per dumbbell or combined weight?

I’m normally scaled to The Pack level.  so i tried a few practice reps with 33# per dumbbell and knew there was NO WAY i would finish the routine.  so i completed the wod with 23# per dumbbell.

25:50
Pack
Four rounds for time of:
Run 400 meters
35 pound Dumbbell Clean & Jerk, 21 reps

-corey

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Posted: 13 January 2014 10:37 AM   [ Ignore ]   [ # 38 ]
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Corey - 13 January 2014 09:35 AM

EMBARRASSING QUESTION:  So last night i did thursday’s wod of run 400m & dumbbell c&j.  the specified weight was 35#.  Is that per dumbbell or combined weight?

I’m normally scaled to The Pack level.  so i tried a few practice reps with 33# per dumbbell and knew there was NO WAY i would finish the routine.  so i completed the wod with 23# per dumbbell.

25:50
Pack
Four rounds for time of:
Run 400 meters
35 pound Dumbbell Clean & Jerk, 21 reps

-corey

Per hand.

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35/m/6’2”/170

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Posted: 13 January 2014 11:47 AM   [ Ignore ]   [ # 39 ]
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rest day

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Posted: 13 January 2014 01:05 PM   [ Ignore ]   [ # 40 ]
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20140112 Sun
Rest - travel day

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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: 13 January 2014 04:02 PM   [ Ignore ]   [ # 41 ]
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Four rounds of:
Row 1,000 meters
Rest 90 seconds


Total time 16:39

Messed up with the splits only got total time.

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