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Wednesday, January 15th, 2014 - Maggie
Posted: 15 January 2014 11:11 AM   [ Ignore ]   [ # 16 ]
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W/U
5:00 jumping rope
stretch

140112

3:55.18
4:04.07
4:12.45
4:11.79

$o
handstands/headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 15 January 2014 11:13 AM   [ Ignore ]   [ # 17 ]
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JohnStJohn - 15 January 2014 09:02 AM

On Maggie (Marguerita)

Do take the minute or so to watch the link on this one.  It really shows the way they intend the exercise. 

It’s definitely a lot of ups and downs.

And I definitely felt every one of those ups and downs! This wod was a good one, and by the end, my shoulders were burning.

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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: 15 January 2014 11:15 AM   [ Ignore ]   [ # 18 ]
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dtoro - 15 January 2014 10:50 AM

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

I averaged 3 min each round, I think. Honestly I was not keeping track too much. That C2 rower is a devil woman lol.

Thats a fair description LOL Good job Don

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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: 15 January 2014 12:38 PM   [ Ignore ]   [ # 19 ]
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Fractured Fran

Warmup
Jumping jacks
Arm swings
Push-ups
Squats
Squat holds

WOD
5 RFT
9 thrusters, 25 kg
9 pull.ups, black band

Time: 09:40

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 15 January 2014 12:43 PM   [ Ignore ]   [ # 20 ]
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Back from a bunch of work travel.

Buy-In:
PT Exercises
Arm Swings
Leg Swings
Strict pull-ups: 7+6+5+4+4

Bench Press:
135x5,165x5,185x5,195x5,195x5

30/30/30/60/60/60/100 runs:

5.56+5.3+5.33+9.86+9.75+9.79+16.79=1:02.38

PR by 1.24s on the total
PR by 0.17s on the 30m

Cash-out:
400m walk-off
PT exercises

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 15 January 2014 01:39 PM   [ Ignore ]   [ # 21 ]
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Rest Day

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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
5’ 11”
188
CF DOB 2010

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Posted: 15 January 2014 01:50 PM   [ Ignore ]   [ # 22 ]
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14 January 2014 back extensions, situps, OHS

Pack
15-12-9-6-3
Back extension
sit-ups
Overhead squats, 70 lbs

12:48
I should have doubled the situps

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 15 January 2014 02:16 PM   [ Ignore ]   [ # 23 ]
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B/I:
Run 400m (2:47)
cfwu
stretch
ankle & shoulder mobility

SWOD:
Press:
1x10 @ 35 lbs
3x5 @ 45-55-65 lbs

WOD:
scaled “Cindy XXX”
Complete as much as possible in 10 minutes of:
10 Inverted Rows
20 Push-ups
30 Squats
15 Inverted Rows
30 Push-ups
45 Squats
Completed all 150 reps in 8:57
No place to do pull-ups today, so I subbed inverted rows for my warm-up and the wod.

C/O:
For 5 minutes, spend as much time as possible in a Plank Hold.
Time in Plank: 3:14/5:00

stretch

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 15 January 2014 03:20 PM   [ Ignore ]   [ # 24 ]
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30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
15:18

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M/48/5’ 11”/220#

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Posted: 15 January 2014 03:27 PM   [ Ignore ]   [ # 25 ]
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Week 2 Day 2
Pause deadlift: 6x3 (pull weight from floor, pause ½ second right below knee) 185,195,195,195,195,205
Back rack walking lunges 4x8 (4 reps per leg, knee must touch ground each rep) 135,155,155,155
Toes to bar 3x10 (strict, no kip) I either did 4 or 5 rounds


Notes:
Once again, it feels like I should have gone heavier on DLs. I guess injuring my lower back is always in the back of my head.  Too many injuries and my back didn’t feel right past few days.  Used a hook grip and it felt like my grip was going to give on every round.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 15 January 2014 03:31 PM   [ Ignore ]   [ # 26 ]
Big Dawg
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3 sets 12 step tabata 1 min rest btwn sets

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 15 January 2014 03:37 PM   [ Ignore ]   [ # 27 ]
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warm up
MOBs
4x 10R/10L bandy lateral side shuffle
50 lunges, 45# barbell

Lift
BENCH
[5@95;5@135;5@155 warm up]
Attempt 10x3reps @170 EMOM; got 10x3
Debrief- Worked UP speed.

5min rest, then…

WOD (from BrandX 1/15/14)
Find 1RM SPLIT jerk=1@185
(2@95;1@115;1@135;1@155;1@175;1@185;FAIL,FAIL@195)
5min rest, then…
3min Max box jumps, 24inch=57 (match PR)
90sec rest
2min Max burpees to 6inch target=29 (-1 from PR)
90sec rest
1min Max SPLIT jerks, 75% 1RM, 140#=11

$-out
60 good-mornings, 75# barbell

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 15 January 2014 04:19 PM   [ Ignore ]   [ # 28 ]
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Starting a new 5/3/1 cycle, so today I found Max effort 1RM for deadlift and press (while maintaining near perfect form) in other words my Technical PR

Deadlift 415# (10 pound PR)
Press 145# (5 pound PR)

Then, 5 rounds for time with 2 buddies
5 DL @ 205#
5 strict press@ 95#
5 strict pullups

Team effort 11:30

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M/25/5’11”/200

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Posted: 15 January 2014 05:33 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 15 January 2014 11:15 AM
dtoro - 15 January 2014 10:50 AM

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

I averaged 3 min each round, I think. Honestly I was not keeping track too much. That C2 rower is a devil woman lol.

Thats a fair description LOL Good job Don

I liked the rower on Sunday better than the Nordic Track ski machine I’ve been using.  And, it’s way better than SDHPs… 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: 15 January 2014 05:36 PM   [ Ignore ]   [ # 30 ]
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WU
5:00 row (1118m)
Dynamic stretching


2x(10 shoulder dislocates, 10 OHS w/PVC, Burgener WU w/PVC, 15 GHDSU, 15 GHDBE)

Burgener WU 1x45
3 position snatch (high, mid, floor) @65 x2

C.A. O-lifting starter program week 2
Wednesday

Snatch 5x3 @ 65#
Clean pulls 4x3 @ 115#
Front squat 5x5 @ 165#

Kept the weight light and focused on technique - reviewing the video after every set.  Ran out of time for metcon… Need to start about 10 minutes earlier to account for taping/review…

Overall it was a good session… Maybe bump up the weight a bit more next time…

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M/33/6’3”/245lbs CFBD: 3/1/13

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