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Saturday, January 18th, 2014 - Rest Day
Posted: 18 January 2014 12:47 PM   [ Ignore ]   [ # 16 ]
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OPG57 - 18 January 2014 08:26 AM
Murph99 - 18 January 2014 03:55 AM

WU - stretch; jump rope

WOD: For time:
30 20 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters run 1 mile

Time - 25:39

Busy morning. Good job Murph.

Thanks Guy

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M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 18 January 2014 12:49 PM   [ Ignore ]   [ # 17 ]
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Active rest day. Restorative stuff and some hand balancing

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M 29 178cm 80kg

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Posted: 18 January 2014 12:52 PM   [ Ignore ]   [ # 18 ]
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Barbell Club
Arm Swings
Leg Swings
Elbow Circles
Wrist Circles
1-bar warm-up:
- mobility: calves, hips, thoracic, shoulder ext rotation
- activation: RDL, squatting muscle snatch, OHS
- movement prep: muscle snatch form hip, 2 halt power snatch, slow pull snatch

Snatch
75,85,95
105x3,112.5x2,120,120,120

Clean
120,120
142.5x2,142.5x2,152.5x5,152.5x2,160x2,160x2

Clean Pull
195x3,195x3,215x2,215x2

Cash-out:
Strict pull-ups: 7+6+5+4+4
PT Exercises / Stretches

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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: 18 January 2014 12:55 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 18 January 2014 10:45 AM

Morning all, Squat day
Wife wasn’t feeling well so I went Solo
5 min. 1 mile Elliptical for warmup
44 x 5
88 x 5
132 x 5
176 x 3
220 x 3
264 x 3 using knee wraps today
286 x 3
308 x 3
330 x 3
341 x 2
352 x 1
330 x 3
Sumo Deadlifts
88x 5
132 x 3
176 x 3
220 x 3
264 x 3
286 x 3
Sled pull   I still need to do that.  201 lbs x 200 m today . That went well. I paced myself and did the 200m nonstop.

Some serious squat weight there. Have a great weekend.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 18 January 2014 12:56 PM   [ Ignore ]   [ # 20 ]
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frosty996 - 18 January 2014 12:52 PM

Barbell Club
Arm Swings
Leg Swings
Elbow Circles
Wrist Circles
1-bar warm-up:
- mobility: calves, hips, thoracic, shoulder ext rotation
- activation: RDL, squatting muscle snatch, OHS
- movement prep: muscle snatch form hip, 2 halt power snatch, slow pull snatch

Snatch
75,85,95
105x3,112.5x2,120,120,120

Clean
120,120
142.5x2,142.5x2,152.5x5,152.5x2,160x2,160x2

Clean Pull
195x3,195x3,215x2,215x2

Cash-out:
Strict pull-ups: 7+6+5+4+4
PT Exercises / Stretches

Wow! Someones feeling there oats again.Glad to see you pulling heavy Frosty.I guess that new bed is making the difference.

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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: 18 January 2014 12:57 PM   [ Ignore ]   [ # 21 ]
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Smokey - 18 January 2014 12:55 PM
OPG57 - 18 January 2014 10:45 AM

Morning all, Squat day
Wife wasn’t feeling well so I went Solo
5 min. 1 mile Elliptical for warmup
44 x 5
88 x 5
132 x 5
176 x 3
220 x 3
264 x 3 using knee wraps today
286 x 3
308 x 3
330 x 3
341 x 2
352 x 1
330 x 3
Sumo Deadlifts
88x 5
132 x 3
176 x 3
220 x 3
264 x 3
286 x 3
Sled pull   I still need to do that.  201 lbs x 200 m today . That went well. I paced myself and did the 200m nonstop.

Some serious squat weight there. Have a great weekend.

Thanks Smokey. Have a Great weekend

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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: 18 January 2014 01:04 PM   [ Ignore ]   [ # 22 ]
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OPG57 - 18 January 2014 12:56 PM

Wow! Someones feeling there oats again.Glad to see you pulling heavy Frosty.I guess that new bed is making the difference.

Still a bit of PT work to do, but now it’s more sore than hurt if that makes any sense.

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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: 18 January 2014 01:22 PM   [ Ignore ]   [ # 23 ]
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Back extension, GHD sit-up, OHS
Packish
15-12-9-6-3
Back extension (45 degree incline)
Incline sit-ups (45 degree)
Overhead squats, 80#
8:43
Kyla, On mat, feet anchored, 40#
9:30

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 18 January 2014 02:16 PM   [ Ignore ]   [ # 24 ]
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140118 SATURDAY

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

Back Squat -      275lbs
Shoulder Press - 110lbs
Deadlift -          250lbs

Total -              635lbs

CD: 1000 meter row 3:49

********************
Last time out:
No rack, so everything had to come from the ground:
BS: 110# (could do a LOT more with a rack)
SP: 110# 
DL: 175# (no weights left, used 2 20# kettlebells hanging on the ends of the bar to supplement and still could have done more.)

Total: 395#
******************

The University near by has a Rec Center I have occasional access to, now, and they have squat racks, etc., so I was able to greatly increase the weight for my CFT.

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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: 18 January 2014 02:44 PM   [ Ignore ]   [ # 25 ]
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SheepDawg - 18 January 2014 02:16 PM

140118 SATURDAY

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

Back Squat -      275lbs
Shoulder Press - 110lbs
Deadlift -          250lbs

Total -              635lbs

CD: 1000 meter row 3:49

********************
Last time out:
No rack, so everything had to come from the ground:
BS: 110# (could do a LOT more with a rack)
SP: 110# 
DL: 175# (no weights left, used 2 20# kettlebells hanging on the ends of the bar to supplement and still could have done more.)

Total: 395#
******************

The University near by has a Rec Center I have occasional access to, now, and they have squat racks, etc., so I was able to greatly increase the weight for my CFT.

Huge improvement Sheepdawg. Great progress!

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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: 18 January 2014 03:07 PM   [ Ignore ]   [ # 26 ]
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W/U
1k run
stretch
burgener
3x samson, squat, shoulder pass, back ext, hollow rock, pullup, dip

WEDNESDAY 140115

“Maggie”

Pack (for someone who can’t remember)
30 35 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

15:53

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 18 January 2014 03:36 PM   [ Ignore ]   [ # 27 ]
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So I passed the Judges course and it took me a while to get through some of the module quizzes because I was too anal retentive when it came to judging range of motion. When I relaxed a bit, I ended up getting the answer correctly!

(my judges course certificate) http://cl.ly/image/1H1w233u040V

I’ve no idea what’s next, but I hope to help somehow.
Anyone else go through this before??

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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: 18 January 2014 03:41 PM   [ Ignore ]   [ # 28 ]
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Rest Day
Hang out with the boys all day. They schooled dad at some video games. Man they are fast.

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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: 18 January 2014 03:56 PM   [ Ignore ]   [ # 29 ]
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just had 5 days off

Warm up: 500m row, 10 mins hip mobility, 3x10 box squats 20kg

Strength:
Squat kg: 10x40, 5x60, 5x80, 5x91.5, 5x96.5

Metcon <15:
30 C&J 50kg
Time: 6:40

Skills:
Planche project: wrist rolling and stretching

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M/47/80kg

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Posted: 18 January 2014 04:17 PM   [ Ignore ]   [ # 30 ]
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OPG57 - 18 January 2014 02:44 PM
SheepDawg - 18 January 2014 02:16 PM

140118 SATURDAY

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

Back Squat -      275lbs
Shoulder Press - 110lbs
Deadlift -          250lbs

Total -              635lbs

CD: 1000 meter row 3:49

********************
Last time out:
No rack, so everything had to come from the ground:
BS: 110# (could do a LOT more with a rack)
SP: 110# 
DL: 175# (no weights left, used 2 20# kettlebells hanging on the ends of the bar to supplement and still could have done more.)

Total: 395#
******************

The University near by has a Rec Center I have occasional access to, now, and they have squat racks, etc., so I was able to greatly increase the weight for my CFT.

Huge improvement Sheepdawg. Great progress!

Thanks! I feel like I might even have been able to go a bit more if I had just a bit more confidence.

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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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