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Monday, January 13th, 2013 - Back extension, GHD sit-up, OHS
Posted: 14 January 2014 04:22 PM   [ Ignore ]   [ # 46 ]
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Dojo 1 hour - drills, drills, drills, bag work, 20 push ups for the kid who kept forgetting to kiai.

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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: 14 January 2014 06:29 PM   [ Ignore ]   [ # 47 ]
Big Dawg
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Today’s WOD:
Rest day on the squats, but the WOD had squats in it. Go figure. smile

15-12-9-6-3 for time:
Back extension
Sit-up
Overhead squats, 30 pounds

Time: 8:20.8

My back was sore as hell after this one - I was happy to have a cash-out on the recumbent bike for 20min + 5 min cooldown (271 calories), along with the seat warmer on the drive home from the office. Sold out nicely - shoot, I no-rep’d a couple of squats for going what I thought was too shallow (friends don’t let friends squat shallow!).

Looking forward to 36 squats tomorrow, either with or without 11 burpees plus the WOD.

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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#. Splitting time between pups and pack - this stuff works!

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Posted: 14 January 2014 07:07 PM   [ Ignore ]   [ # 48 ]
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MONDAY 140113

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15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 95#

Post time to comments and then practice handstands for 20 minutes, focusing on controlled descents.

12 minutes

Practiced handstand walks for a few minutes during the 20, and for the first time realized what to do and felt the correct position. Now to put it all together.

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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: 15 January 2014 02:55 AM   [ Ignore ]   [ # 49 ]
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Special

5 rounds with 7 reps of each

1st round 25kg, 2nd 30kg, 3rd, 35kg, 4th 30kg, 5th 25kg

Standing row
Deadlift
Highpulls
Shoulder press
Goodmornings
Backsquats
Bicepscurl

Rest 45 seconds between 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: 15 January 2014 04:40 PM   [ Ignore ]   [ # 50 ]
Big Dawg
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140113
15-12-9-6-3 of:
Back extensions
GHD Sit-ups
Overhead Squat, 95lbs.

B/I: HB 3/1x3

Time: 9:37

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You are not a beautiful or unique snowflake.

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