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Monday, January 20th, 2014 - Row 5km
Posted: 20 January 2014 06:02 PM   [ Ignore ]   [ # 31 ]
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at CFN box

back squat
200x5, 225x3, 265x2


3 Rounds for Time:
10 Front Rack Lunges 155 125
10 Front Squats 155 125
20 Weighted Situps <—35 pounds KB under the chin

9:52

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M/47/5’10”/155

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Posted: 20 January 2014 06:52 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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Monday, January 20th, 2014

WU: Row 1000m

Five rounds for time of:
15 AbMat Sit-ups
15 Back extensions (subbed Superman)
65 pound Thruster, 10 reps
65 pound Clean & Jerk, 10 reps

31:13

BRUTAL.

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 20 January 2014 07:06 PM   [ Ignore ]   [ # 33 ]
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B/I:
75 single-unders
cfwu
stretch
ankle mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
3x5 @ 85-101-115 lbs

WOD:
Three rounds for time of:
10 Sit-ups
10 Back extensions
10 Thrusters @ 45 lbs
10 Power Clean & Jerks @ 45 lbs
Time: 11:25

C/O:
Standing Barbell Curls:
2x8 @ 45 lbs
Barbell Wrist Curls:
2x8 @ 45 lbs
Tuck-Sit for time x3:
17 sec, 31 sec, 33 sec
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: 20 January 2014 07:28 PM   [ Ignore ]   [ # 34 ]
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I’m a puppy, but I decided to do this one Rx.

22:31.

First time to row this far.  I did stop at 2500m to grab my phone and turn on some music.  Second half was a minute slower than first.

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35/m/6’2”/170

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Posted: 20 January 2014 09:45 PM   [ Ignore ]   [ # 35 ]
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“Maggie”

Puppies
20 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Wall walk up subbed Roll up/pushupx2

31:03

No wall suitable for the wall walk up (wife would have murdered me if I tried that in the house) so subbed with 2 x roll up/pushup.  Those were the time suck on this one.

Hip and core rehab
3 sets

20 Incline PU
Kick backs x 10 per leg
Horizontal Leg swing x 10 per leg
Fire Hydrant x 10 per leg
Clam Shell x 10 per leg
Side Plank hip lift x 10 per side
Lying hip thrust x 20
Ab mat situps x 30

Cool Down
2 mile run (21:03)

Leave for Warrant Officer Candidate School in a few weeks.

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 21 January 2014 03:35 AM   [ Ignore ]   [ # 36 ]
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140121 TUESDAY

WU: 3x10- squats, shoulder dislocates, sit-ups, hip raises, Sampson’s

WOD:
Nordic Track ski 2.5k 18:49:41

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

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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: 21 January 2014 06:25 AM   [ Ignore ]   [ # 37 ]
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MONDAY 140120
20:49

131220
21:15
Compare to 121208.
22:55

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 21 January 2014 11:10 AM   [ Ignore ]   [ # 38 ]
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rest day

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Posted: 21 January 2014 04:48 PM   [ Ignore ]   [ # 39 ]
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10 min AMRAP
progressive # of reps
Cone run
situps
thrusters

i did 65# thrusters.  7 rounds complete plus four laps of the next run.

could have gone higher on weight or pushed harder to have completed more rounds.

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Posted: 21 January 2014 07:36 PM   [ Ignore ]   [ # 40 ]
Big Dawg
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On an off day for the squats challenge, I took on a different sort of challenge: a distance row, done as rx’d. So here’s my WOD for today:

Row 5000 meters. Yup, that simple.

Time: 21:42.4. 305 calories burned per the meter.

First trip at this distance, but I didn’t really seem to have too much trouble with it. Tried to go out as steady as I could, hoping to go through splits at 2:30 every 500 meters - and then went a little faster than that yet. Odd thing was that the only thing that burned much were…my abs.

Felt good to nail this WOD, that’s for damn sure.

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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#. Splitting time between pups and pack - this stuff works!

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Posted: 21 January 2014 08:17 PM   [ Ignore ]   [ # 41 ]
Top Dawg
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MNtiger73 - 21 January 2014 07:36 PM

On an off day for the squats challenge, I took on a different sort of challenge: a distance row, done as rx’d. So here’s my WOD for today:

Row 5000 meters. Yup, that simple.

Time: 21:42.4. 305 calories burned per the meter.

First trip at this distance, but I didn’t really seem to have too much trouble with it. Tried to go out as steady as I could, hoping to go through splits at 2:30 every 500 meters - and then went a little faster than that yet. Odd thing was that the only thing that burned much were…my abs.

Felt good to nail this WOD, that’s for damn sure.

Great job!

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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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