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Thursday, January 16th, 2013 - CFT
Posted: 16 January 2014 01:55 PM   [ Ignore ]   [ # 16 ]
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Warm Up

Maggie
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

35 in 12:32

Had to stop due to structure fire call.

After fire

RDL 4x12 @ 165
Good Mornings 4x12 @ 95
Behind Neck Pull Down 4x12 @ 130
Close Grip seated Rows 4x12 @ 150
Back Ext. 4x12
Back Flys 4x12 @ 10
Bent over DB rows 4x12 @ 65 70 80 90
Wide grip pull ups 5x5

Cash Out
2 mile run 20 pound vest.

Done.

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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: 16 January 2014 01:59 PM   [ Ignore ]   [ # 17 ]
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Warm Up:

Run 0.6 mi to the weight room
Mobility Stretch
CFWU 3X:
10 pushups
10 pull ups
10 sit ups
10 squats

Back squat, 1 rep     185
Shoulder Press, 1 rep 115
Deadlift, 1 rep         225

Total 525

Buy Out:
Stretch
Dumbbell bench press 5x each
35lbs 40lbs, 45lbs, 60lbs
Ran 0.6mi back to work and shower

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m/41/5’8”/170lbs
XF DOB 8/25/10
The weight falls hard on the Stand Up Guy

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Posted: 16 January 2014 02:36 PM   [ Ignore ]   [ # 18 ]
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20140116 Thu
Maggie
Packish
30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (wall walk up if you are unable to handstand)
17:41
No wall, out on a lawn so did ten attempts at a handstand and the rest head stands.

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 16 January 2014 03:49 PM   [ Ignore ]   [ # 19 ]
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am
Bench
45*15/65*5/95*5
140*5/150*5/165*5/165*5
Back Squat
175*20

pm
wu
500m row, DROMs

wod

MONDAY 140113

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

pack
15-12-9-6-3
Back extension <—stability ball
GHD sit-ups   <—stability ball
Overhead squats, 95#

time
8:30

$o

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

Got a few decent ones in the 20+ seconds range.
The eyes were popping out by the end of session.

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M/46/5’10”/155

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Posted: 16 January 2014 04:16 PM   [ Ignore ]   [ # 20 ]
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Smokey - 16 January 2014 01:29 PM

“Marguerita”

30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

26:59

Well done Smokey

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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: 16 January 2014 04:17 PM   [ Ignore ]   [ # 21 ]
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jennmedic - 16 January 2014 01:55 PM

Warm Up

Maggie
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

35 in 12:32

Had to stop due to structure fire call.

After fire

RDL 4x12 @ 165
Good Mornings 4x12 @ 95
Behind Neck Pull Down 4x12 @ 130
Close Grip seated Rows 4x12 @ 150
Back Ext. 4x12
Back Flys 4x12 @ 10
Bent over DB rows 4x12 @ 65 70 80 90
Wide grip pull ups 5x5

Cash Out
2 mile run 20 pound vest.

Done.

Animal! wink

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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: 16 January 2014 04:24 PM   [ Ignore ]   [ # 22 ]
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6 miles pulling the kiddos in the bike trailer around town to the library / playground. Loads of hills! =)

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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: 16 January 2014 04:31 PM   [ Ignore ]   [ # 23 ]
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CrossFit Total

Back Squat:  230x2 <—New PR
Shoulder Press:  145
Deadlift:  240 x 11 <—New PR

I only currently own 240 lbs of plates and bar, so I did extra reps on squats and deadlift.  According to this 1RM calculator, that’s supposed to be like 245 and 327, respectively.  I’ve been cautioned by @Metric that formulas like this may not apply to me/predict actual 1RM performance.  So, my total is somewhere between 615 and (if you’re feeling generous) 717.

Compare to 131113:

Back Squat:  240
Shoulder Press:  145
Deadlift:  240x9
Somewhere between 625 and (if you’re feeling generous) 696.

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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: 16 January 2014 04:50 PM   [ Ignore ]   [ # 24 ]
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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: 16 January 2014 04:57 PM   [ Ignore ]   [ # 25 ]
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dannyrod - 16 January 2014 04:24 PM

6 miles pulling the kiddos in the bike trailer around town to the library / playground. Loads of hills! =)

Best kind grin

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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: 16 January 2014 05:31 PM   [ Ignore ]   [ # 26 ]
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Week 2 Day 3
Barbell-free Metcon
4 Rounds
15 Wall ball
12 Ring rows
10 Box Jumps (24 in)
Farmers carry (40 steps) (50 lb 50 steps), 60,60,60,65

14:20

100 Single unders
3x5 ring rows with false grip

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M/39/5’7”/161

“Burpees don’t like you either”

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Posted: 16 January 2014 06:03 PM   [ Ignore ]   [ # 27 ]
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Finally got around to the WOD today

BS: 160, pr by 15 pounds
SP:  80, pr by 5 pounds
DL: 195, pr by 20 pounds
New Total: 435

November: 0, did not do
July: 395
June: 335

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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: 16 January 2014 06:03 PM   [ Ignore ]   [ # 28 ]
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Press = 75 (think I could have done 85, but my plates jump straight from 75 to 95)
Squat = 155
Deadlift = 155

CFT = 385

I realize this is lower than a lot of peoples’ deadlifts, but I’m pretty proud of this as I’m extremely inexperienced with these lifts and was expecting to be closer to 330 or so for CFT.  I just need to stick with this for my press and squat to improve.  I could use some study and help for my deadlift, as I’m a bit nervous to push myself on it for risk of hurting myself.

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35/m/6’2”/170

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Posted: 16 January 2014 06:04 PM   [ Ignore ]   [ # 29 ]
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Rest day

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M/34/5’ 10”/182#

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Posted: 16 January 2014 06:15 PM   [ Ignore ]   [ # 30 ]
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Glorybelle - 16 January 2014 06:03 PM

Finally got around to the WOD today

BS: 160, pr by 15 pounds
SP:  80, pr by 5 pounds
DL: 195, pr by 20 pounds
New Total: 435

November: 0, did not do
July: 395
June: 335

40 lbs! good job Glorybelle

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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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