3 of 4
3
Saturday, January 18th, 2014 - Rest Day
Posted: 18 January 2014 04:30 PM   [ Ignore ]   [ # 31 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2009-10-30

40 25 Pull ups
40 push ups
95 115 pound Clean & Jerk, 21 reps
Row 2,000 meters

17:25

 Signature 

M/56/5’10”/220

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

Profile
 
 
Posted: 18 January 2014 05:26 PM   [ Ignore ]   [ # 32 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  179
Joined  2013-01-04

B/I:
100 single-unders
cfwu
stretch
ankle & shoulder mobility

SWOD:
Bench Press:
Work up to 70% 3RM
1x10 @ 45
3x5 @ 65-81-95 lbs

WOD:
15-12-9-6-3 reps for time of:
Back extension
Sit-ups
Overhead squats @ 25 lbs
Time: 8:05

C/O:
Practice handstands for 5 minutes:
6 kick-up to support handstands.
1 kick-up to support headstand.

stretch

 Signature 

M/35/6’0”/170 lbs

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

Profile
 
 
Posted: 18 January 2014 05:34 PM   [ Ignore ]   [ # 33 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13877
Joined  2004-06-18

EMOM 20
Even - 10 Double unders
Odd - 3 Shoulder press, 125

Floor press
5 x 185 x 5
165 x 9

Tabata Burpee to 12” target
43

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

Profile
 
 
Posted: 18 January 2014 05:38 PM   [ Ignore ]   [ # 34 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  524
Joined  2011-10-24

THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 131113.


back squat
45*10/135*3/185*2/205*1
245*1/255*1/265*1/275*1/280*1

shoulder press
45*8/65*5/95*1
115*1/125*1

deadlift
135*6/205*3/255*1
280*1/300*1/315*1
(ran out of weights here)

total
280+125+315 = 720

Have not done CFT for more than a year, so compared to 121127:
230+120+290 = 640

 Signature 

M/46/5’10”/155

Profile
 
 
Posted: 18 January 2014 05:39 PM   [ Ignore ]   [ # 35 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  233
Joined  2013-02-23

Saturday 140118 5:15 pm start

WU: with my kids grin : 3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 sit-ups, 15 good-mornings w/ 45 pounds (no pull-ups or dips - see wod).

WOD:
Pack
For time:
40 Pull ups + 40 dips   -  broken into sets of 4 pull ups + 4 dips - repeat 10 times
95 pound Clean & Jerk, 21 reps
Row 2,000 meters - sub 1 mile run on treadmill

Time =  23:56

Was able to get through the pull ups and dips at a steady pace,  last few sets had to take a few arm shakes between reps.
Clean and jerks also steady pace,  took a short rest after 11 reps and again after 15th rep. 
Run on treadmill,  started off at 6.5 mile/hr pace but after 1/4 mile had to slow down,  finished the mile at 12:00 minutes.
Ran out of gas. 
Oh well,  just glad I could get that workout in today, after long day at work, I needed a good tough metcon.

Have a great weekend !

 Signature 

M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 18 January 2014 05:46 PM   [ Ignore ]   [ # 36 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  676
Joined  2013-03-15
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         http://vimeo.com/84481286
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.time 5:52

Great work!

 Signature 

Murph

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.

Profile
 
 
Posted: 18 January 2014 05:48 PM   [ Ignore ]   [ # 37 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  676
Joined  2013-03-15
Glorybelle - 18 January 2014 03:36 PM

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??

Awesome, congrats!

 Signature 

Murph

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.

Profile
 
 
Posted: 18 January 2014 06:20 PM   [ Ignore ]   [ # 38 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2232
Joined  2013-07-26
David J H - 18 January 2014 05:39 PM

Saturday 140118 5:15 pm start

WU: with my kids grin : 3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 sit-ups, 15 good-mornings w/ 45 pounds (no pull-ups or dips - see wod).

WOD:
Pack
For time:
40 Pull ups + 40 dips   -  broken into sets of 4 pull ups + 4 dips - repeat 10 times
95 pound Clean & Jerk, 21 reps
Row 2,000 meters - sub 1 mile run on treadmill

Time =  23:56

Was able to get through the pull ups and dips at a steady pace,  last few sets had to take a few arm shakes between reps.
Clean and jerks also steady pace,  took a short rest after 11 reps and again after 15th rep. 
Run on treadmill,  started off at 6.5 mile/hr pace but after 1/4 mile had to slow down,  finished the mile at 12:00 minutes.
Ran out of gas. 
Oh well,  just glad I could get that workout in today, after long day at work, I needed a good tough metcon.

Have a great weekend !

Good job Dad wink

 Signature 

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

Profile
 
 
Posted: 18 January 2014 06:21 PM   [ Ignore ]   [ # 39 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2232
Joined  2013-07-26
Murph99 - 18 January 2014 05:48 PM
Glorybelle - 18 January 2014 03:36 PM

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??

Awesome, congrats!

Thanks Chris

 Signature 

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

Profile
 
 
Posted: 18 January 2014 06:23 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2232
Joined  2013-07-26
Vaulty Monk - 18 January 2014 05:38 PM

THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 131113.


back squat
45*10/135*3/185*2/205*1
245*1/255*1/265*1/275*1/280*1

shoulder press
45*8/65*5/95*1
115*1/125*1

deadlift
135*6/205*3/255*1
280*1/300*1/315*1
(ran out of weights here)

total
280+125+315 = 720

Have not done CFT for more than a year, so compared to 121127:
230+120+290 = 640

Great increase Vaulty Monk

 Signature 

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

Profile
 
 
Posted: 18 January 2014 06:25 PM   [ Ignore ]   [ # 41 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2232
Joined  2013-07-26
Glorybelle - 18 January 2014 03:36 PM

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??

Enjoy your certification Glorybelle.Now get out there and use that thing. grin

 Signature 

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

Profile
 
 
Posted: 18 January 2014 07:40 PM   [ Ignore ]   [ # 42 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  233
Joined  2013-02-23
OPG57 - 18 January 2014 06:20 PM

Good job Dad wink

Thanks Guy! Your squats look strong! Happy Sunday tomorrow!

 Signature 

M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 18 January 2014 07:46 PM   [ Ignore ]   [ # 43 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2232
Joined  2013-07-26
David J H - 18 January 2014 07:40 PM
OPG57 - 18 January 2014 06:20 PM

Good job Dad wink

Thanks Guy! Your squats look strong! Happy Sunday tomorrow!

Thanks ,Have Great one with the family yourself grin

 Signature 

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

Profile
 
 
Posted: 18 January 2014 07:48 PM   [ Ignore ]   [ # 44 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  154
Joined  2013-09-14

MOUNTAIN RUN: 17,5 K IN 2:40:30

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 19 January 2014 12:06 AM   [ Ignore ]   [ # 45 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  87
Joined  2013-05-14

140116 “CFT”

Squat: 225#
Press: 102.5#
Deadlift: 292.5#

Total: 620#

I came into CrossFit needing to loose some weight after finishing Coach Rip’s Starting Strength program. The CFT came up shortly after, and I totaled 705# for WOD 120829. Since CrossFit, I have lost 30# and my general physical fitness has increased substantially. I had a suspicion that my lift numbers had gone down, and they have on all three. (Clean is on the upside, though). Coming off a strictly strength program into a constantly-varied, non-specialized program seems to be working exactly as expected. Coupled with the lower body weight, of course the lifts would go down some.

So, at this time, I think I’m ready to add in some strength specific workouts a couple times a week along with three CF WODs. I plan on following the “Conjugate CrossFit” template laid out in the CF Journal to see if I can hit some new PRs here soon. I will continue to post my online log here, of course.

My CF experiment of one test subject continues. Thanks for your participation. Cheers!

 Signature 

“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

Profile
 
 
   
3 of 4
3