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Sunday, January 19th, 2014 - GHD sit-ups, Back extensions, Thrusters, C&J
Posted: 19 January 2014 02:14 PM   [ Ignore ]   [ # 16 ]
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jennmedic - 19 January 2014 01:37 PM

Warm Up

Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps

36:47

I am done. Wow puked in round 5. Wife was impressed paused long enough to wipe face off. Mexican food after church not a good idea. Thrusters killed me broke them down in 5’s from the start. Then at round 4.  5,3,2. I found a major weakness today. I need to be doing thrusters more with heavier weight. Great job everyone this was right up there with the seven WOD for me.

You rocked this WOD! It was so hard!
I swear I almost puked. I definitely burned off all the nasty food I ate yesterday, that’s for sure.

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Posted: 19 January 2014 02:14 PM   [ Ignore ]   [ # 17 ]
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Ktm124 - 19 January 2014 10:53 AM

SUNDAY 140119

Pack
Four rounds for time of:
15 GHD Sit-ups
15 Back extensions
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

20:36

That sucked n so many ways. Just about the time I thought I was ready to pick up the bar to start C&j’s, pukie would start knocking and I’d have to keep breathing for a sec til he went away. He showed several times on this one.

I totally agree. I thought this wod sucked too because it sucked the life out of me!!
Good job getting through it!

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Went away in 2010, came back to CF in April 2013

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Posted: 19 January 2014 02:27 PM   [ Ignore ]   [ # 18 ]
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Glorybelle - 19 January 2014 02:12 PM

Goodness gracious, batman. I cannot believe that WOD. INTENSE!

wu: 15 minutes elliptical
7 rounds in 39:35
15 GHD Sit-ups, switched to abmat on round 4
15 Back extensions, Rx’d
65 pound Thruster, 10 reps
65 pound Clean & Jerk, 10 reps
cd: 10 minutes spin bike

Good job Glorybelle. I agree this WOD totally drained me.

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Posted: 19 January 2014 02:29 PM   [ Ignore ]   [ # 19 ]
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Ktm124 - 19 January 2014 10:53 AM

SUNDAY 140119

Pack
Four rounds for time of:
15 GHD Sit-ups
15 Back extensions
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

20:36

That sucked n so many ways. Just about the time I thought I was ready to pick up the bar to start C&j’s, pukie would start knocking and I’d have to keep breathing for a sec til he went away. He showed several times on this one.

Way to hang KTM.

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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: 19 January 2014 04:48 PM   [ Ignore ]   [ # 20 ]
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W/U
1K row
stretch
burgener
3x samson, squat, shoulder pass, good morning, sit-up, pull-up, dip

THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep 185
Shoulder Press, 1 rep 105
Deadlift, 1 rep 195

= 485

compare to 131113
165 + 95 + 175 = 435

$o
handstand/headstand

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Posted: 19 January 2014 05:03 PM   [ Ignore ]   [ # 21 ]
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1 round of the Crossfit Warmup.

Three rounds:
10 abmat situps
20 supermans
10 thrusters @ 45#
10 C&J @ 45#

Time = 14:15

Row 500m = 2:07

After reading all the mainsite chatter, I kinda feel like I got off easy.  The length and reps were very manageable for me, but the scaling for weight felt just right.  My thrusters and C&J’s both were starting to get a bit sketchy towards the end, even with the empty bar.

The best 500m I’ve ever rowed; I’m really improving a lot on my rowing form.

It seems I need a GHD—every other workout incorporates one.

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Posted: 19 January 2014 05:05 PM   [ Ignore ]   [ # 22 ]
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jennmedic - 19 January 2014 01:37 PM

Warm Up

Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps

36:47

I am done. Wow puked in round 5. Wife was impressed paused long enough to wipe face off. Mexican food after church not a good idea. Thrusters killed me broke them down in 5’s from the start. Then at round 4.  5,3,2. I found a major weakness today. I need to be doing thrusters more with heavier weight. Great job everyone this was right up there with the seven WOD for me.

So have you got your Pukie the clown Tshirt on order yet.  You are insane my friend. LOL Be careful or one of your Paramedic buddies might have to pay you a visit one day.  Have a Great one Wes.

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  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 19 January 2014 05:08 PM   [ Ignore ]   [ # 23 ]
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Glorybelle - 19 January 2014 02:12 PM

Goodness gracious, batman. I cannot believe that WOD. INTENSE!

wu: 15 minutes elliptical
7 rounds in 39:35
15 GHD Sit-ups, switched to abmat on round 4
15 Back extensions, Rx’d
65 pound Thruster, 10 reps
65 pound Clean & Jerk, 10 reps
cd: 10 minutes spin bike

Sounds like you had fun wild woman. Good job keeping your breakfast down grin

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 19 January 2014 05:16 PM   [ Ignore ]   [ # 24 ]
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ausman - 19 January 2014 12:17 PM

Hip is feeling about 50% better.

Mid hang Snatch up to 3X55kg bailing backwards on last rep. No pain today.

Skipped strength and met-con.

Those hips are pretty important , You might want to wait till its feeling 100%. Much better results for you on the 2nd pull. Happy training ausman.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 19 January 2014 05:28 PM   [ Ignore ]   [ # 25 ]
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Puppies
Three rounds for time of:
10 Sit-ups
10 Back extensions
45 pound Thruster, 10 reps
45 pound Clean & Jerk, 10 reps

2:25, 3:27, 3:20, = 9:23 and continued for one more round 3:40 = 13:03
A bit of travel time to the back extensions, but this WOD went pretty well. 
Thrusters/C&J unbroken except for the last round.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 19 January 2014 05:36 PM   [ Ignore ]   [ # 26 ]
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OPG57 - 19 January 2014 05:05 PM
jennmedic - 19 January 2014 01:37 PM

Warm Up

Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps

36:47

I am done. Wow puked in round 5. Wife was impressed paused long enough to wipe face off. Mexican food after church not a good idea. Thrusters killed me broke them down in 5’s from the start. Then at round 4.  5,3,2. I found a major weakness today. I need to be doing thrusters more with heavier weight. Great job everyone this was right up there with the seven WOD for me.

So have you got your Pukie the clown Tshirt on order yet.  You are insane my friend. LOL Be careful or one of your Paramedic buddies might have to pay you a visit one day.  Have a Great one Wes.

LOL I need a tshirt that would be awesome. Luckily I am at home today I will not be doing this one at work too risky. Me laid out in the yard at a structure fire might not be too good. Thanks for the support. Have a great week looking forward to seeing some big numbers from you.

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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: 19 January 2014 06:01 PM   [ Ignore ]   [ # 27 ]
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Back to the office gym on the way home from convention, I went to do my WOD - and then proceeded to completely screw up the order. Not that it mattered all that much, but here we go…

Intended buy-in: 48 squats, 15 burpees for the squats challenge. Ended up doing this after the WOD and before my intended cash-out. Broke burpees into 3 sets of 5. Clearly, I am getting better!

WOD:
Puppies
Three rounds for time of:
10 Sit-ups
10 Back extensions
20-45 pound Thruster, 10 reps (40#)
20-45 pound Clean & Jerk, 10 reps (40#)

Oops! I reversed the sit-ups and back extensions. Nothing here seemed all that difficult, although I did noticeably slow during the thrusters and C&J during the last round.

Time: 8:12.9

Cash-out: 25 minutes on the stationary bike - 275 calories, 15-17 mph. Not bad, not bad.

I am a little surprised that I have been able to keep the burpees rolling this far into the 30-day challenge. Certainly not complaining, though.

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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#. Still a pup for now, but hoping to move up soon!

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Posted: 20 January 2014 01:44 AM   [ Ignore ]   [ # 28 ]
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I had to do “Maggie” today, it looked like fun smile

30 reps for time

Time: 13.13

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———————————————————
“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: 20 January 2014 04:35 AM   [ Ignore ]   [ # 29 ]
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20140119 Sun
Used Bingo’s rep scheme today from main site comments.
Seven rounds for time of:
10 Sit-ups
10 Back extensions (plyo box with heels hooked under bar)
75 pound Thruster, 5 reps
75 pound Clean & Jerk, 5 reps
23:50
Intended to use 95 but dropped 20 pounds after first set of thrusters.  Feel the burn.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 20 January 2014 02:27 PM   [ Ignore ]   [ # 30 ]
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140120 MONDAY

WU: 3x10- squats, shoulder dislocates, hip raises, Sampsons

WOD:
Pack-ish
Four rounds for time of: 
15 Sit-ups
15 Back extensions
55 pound Thruster, 15 reps
55 pound Clean & Jerk, 15 reps

Time: 15:13:28

CD: 60 seconds each - hip extensions, squat hold, up dog, down dog, plank hold

Comments: I dropped the weight but upped the reps on thrusters and clean and jerks to be able to do 4 rounds.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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