3 of 4
3
Tuesday, January 21st, 2014 - Bench press, L-Pull-ups
Posted: 21 January 2014 02:27 PM   [ Ignore ]   [ # 31 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

Two wods today.

Warm up 1000m row, then yesterday’s 5K Row in 24:36.3, previous time was 26:18.

Then today’s wod scaled
15min AMRAP
21 bench press, 65#
11 jumping pull-ups
10 hanging legs lifts (hang from bar-lift straight legs to L)
Got 3 rounds + 18 bp

I’m sore again. ha!

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
Posted: 21 January 2014 02:34 PM   [ Ignore ]   [ # 32 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  409
Joined  2007-02-10

4 rounds

15 situps
15 back extensions
10 thrusters 45#
10 power cleans 45#

12:22

 Signature 

M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

Profile
 
 
Posted: 21 January 2014 02:52 PM   [ Ignore ]   [ # 33 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  891
Joined  2011-07-07

Bench press
45 x 10
95 x 5
135 x 5
155 x 3
3 x 175 x 1
155 x 5 *
160 x 5 *
155 x 5 *

Box squat
45 x 10
95 x 8
135 x 7
155 x 5
175 x 5
185 x 5
190 x 5
185 x 5

Max Wall Balls 20#
65 (+5 from last time)

Quads were locked up for a good 20 minutes after this!

In
400m run
500m row
DROMS

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 21 January 2014 03:02 PM   [ Ignore ]   [ # 34 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  659
Joined  2010-03-16

Pack
15:00 AMRAP
15 bench press, 95#
15 pull-ups

7 Rounds

 Signature 

M/48/5’ 11”/220#

Profile
 
 
Posted: 21 January 2014 03:13 PM   [ Ignore ]   [ # 35 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  618
Joined  2012-05-16

Back extensions, GHD sit-up, overhead squats (modified)
Pack
15-12-9-6-3
Back extensions
Ab-mat sit-ups
Overhead squats, 75#

10:28

Lowered squat weight to help ease the legs back in. Felt great!

Profile
 
 
Posted: 21 January 2014 03:18 PM   [ Ignore ]   [ # 36 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
Glorybelle - 21 January 2014 02:20 PM

Lots of solid work by folks in here today.

Murph, that looks like a tough workout.
eagr, nice mile repeats. Makes me want to run some. (not really though)
JohnStJohn, congrats on that 135 Snatch, and the gymnastics work looks hard enough!
Red Beard, nice to see you found your way back. I used to run around about 70 miles a week and it just wasn’t fun anymore, so I’m back to CF too.
OPG & Lea Ann, nice weight you two are lifting. I struggle with one rep at 90. Ugh. I also like how you encourage Lea Ann and how you give thanks!

Thanks Glorybelle, She’s my Partner in life. The best friend I’ve ever had,As Far as acknowledging God goes. I am nothing without him. He has blessed me beyond what I deserve.especially with that little Woman. Take care and God Bless you and yours.Guy

 Signature 

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

Profile
 
 
Posted: 21 January 2014 03:19 PM   [ Ignore ]   [ # 37 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
Glorybelle - 21 January 2014 02:27 PM

Two wods today.

Warm up 1000m row, then yesterday’s 5K Row in 24:36.3, previous time was 26:18.

Then today’s wod scaled
15min AMRAP
21 bench press, 65#
11 jumping pull-ups
10 hanging legs lifts (hang from bar-lift straight legs to L)
Got 3 rounds + 18 bp

I’m sore again. ha!

Great work Glorybelle. grin A two for 1 day. Awesome!

 Signature 

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

Profile
 
 
Posted: 21 January 2014 03:21 PM   [ Ignore ]   [ # 38 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
dannyrod - 21 January 2014 02:52 PM

Bench press
45 x 10
95 x 5
135 x 5
155 x 3
3 x 175 x 1
155 x 5 *
160 x 5 *
155 x 5 *

Box squat
45 x 10
95 x 8
135 x 7
155 x 5
175 x 5
185 x 5
190 x 5
185 x 5

Max Wall Balls 20#
65 (+5 from last time)

Quads were locked up for a good 20 minutes after this!

In
400m run
500m row
DROMS

Great Numbers Danny. The Squat is looking good. Bench Numbers also

 Signature 

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

Profile
 
 
Posted: 21 January 2014 03:23 PM   [ Ignore ]   [ # 39 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
Red Beard - 21 January 2014 03:13 PM

Back extensions, GHD sit-up, overhead squats (modified)
Pack
15-12-9-6-3
Back extensions
Ab-mat sit-ups
Overhead squats, 75#

10:28

Lowered squat weight to help ease the legs back in. Felt great!

Welcome back Red beard. Good to see you again.

 Signature 

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

Profile
 
 
Posted: 21 January 2014 04:34 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Warm Up

Flat bench
15,12,10,8,8,6
166,195,205,225,225,235

Incline Bench
15,12,10,8,8,6
135,135,155,165,175,185

Flat Chest Flys
15,12,10,8,8,6
30,35,40,45,45,50

Incline DB
15,12,10,8,8,6
50,65,65,70,70,75

Decline DB
15,12,10,8,8,6
50,50,65,65,65,70

Cable Pull Overs
4x12
130

Dips
4x15

Wide Push Ups
4x15

No cash out
In class rest of day.

 Signature 

“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

Profile
 
 
Posted: 21 January 2014 05:12 PM   [ Ignore ]   [ # 41 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13

500m row warmup

Puppy scaling:
10 bench press 65#
10 green band pullups

5 rounds + 10 bench press

Pullups really slowed me down.  I hate them.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 21 January 2014 05:21 PM   [ Ignore ]   [ # 42 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

Taking a week or so break.

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 21 January 2014 07:04 PM   [ Ignore ]   [ # 43 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Barbell Club

1-bar warmup

Snatch+2OHS: 90, 100, 105, 115
Clean & Jerk 155/1x5
Snatch Pulls 155/3x2, 175/2x3
Front Squat 175/2x3, 180/2x3
Press 95x6,100x6,105x6,105x6

Cash-out:
PT exercises
Strict Pull-ups: 8+6+5+5+4

 Signature 

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.

Profile
 
 
Posted: 21 January 2014 07:04 PM   [ Ignore ]   [ # 44 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
jennmedic - 21 January 2014 04:34 PM

Warm Up

Flat bench
15,12,10,8,8,6
166,195,205,225,225,235

Incline Bench
15,12,10,8,8,6
135,135,155,165,175,185

Flat Chest Flys
15,12,10,8,8,6
30,35,40,45,45,50

Incline DB
15,12,10,8,8,6
50,65,65,70,70,75

Decline DB
15,12,10,8,8,6
50,50,65,65,65,70

Cable Pull Overs
4x12
130

Dips
4x15

Wide Push Ups
4x15

No cash out
In class rest of day.

Busy Man, Are you turning into a bodybuilder? LOL Have fun Wes

 Signature 

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

Profile
 
 
Posted: 21 January 2014 07:06 PM   [ Ignore ]   [ # 45 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
ausman - 21 January 2014 05:21 PM

Taking a week or so break.

A break every few months is a good strategy.Enjoy

 Signature 

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

Profile
 
 
   
3 of 4
3