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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/46/5’10”/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/46/ 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”/170 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/39/76”/245# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

In the moment when I truly understand my enemy, understand him well enough to defeat him, then in that very moment I also love him. I think it’s impossible to really understand somebody, what they want, what they believe, and not love them the way they love themselves. And then, in that very moment when I love them…. I destroy them. -Ender Wiggins, Ender’s Game, Orson Scott Card

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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/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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

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Posted: 21 January 2014 08:17 PM   [ Ignore ]   [ # 41 ]
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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”/220

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

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