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Tuesday, January 21st, 2014 - Bench press, L-Pull-ups
Posted: 21 January 2014 07:15 PM   [ Ignore ]   [ # 46 ]
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dtoro - 21 January 2014 07:06 AM

Tuesday, January 21, 2014
SWOD:
Dead lifts: 5 reps; 160 3 reps 185, 1 reps 205
Form felt good on all reps

WOD
Scaled to Pack
Four rounds for time of:
15 Sit-ups
15 Back extensions
85 pound Thruster, 10 reps
85 pound Clean & Jerk, 10 reps
Time: 15 mins

I scaled the thrusters and C&J to 85 and it was a good move for me. I felt I went hard but not to the point of compromising safety on my form. I used my weight lifting shoes and did tons of stretching of my fingers and wrist and it really paid off. I makde a conscience effort to reset my feet and back on the clean and jerks. It ate up time but saved my back so I’ll take that trade off. Have a good night everyone!

Good job Don. Have you got a DOS yet? or just running out your enlistment.Take care. Guy

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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

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Posted: 21 January 2014 07:32 PM   [ Ignore ]   [ # 47 ]
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ahhhh, back on schedule…

@BrandX with GD!!!

warm up
MOBs

Lift
SDL
[6@135;6@155 warm up]
Attempt 6x6reps @185; got 6x6
Debrief-  Happy to have it light, legs felt very tight.

WOD (a GD special)
3x 5min AMRAPs of:
3 power snatch, 125#
6 burpee bar jump overs
12 double unders
[3min REST b/w sets]
TOTAL=10complete + (3ps & 3bur)

125# is, as best as I can remember, a 10# PR from my 1RM.  I credit it all to GD’s midline programming.

$-out
3x: 15 GHD sit-ups & 7 assisted GHR

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 21 January 2014 08:03 PM   [ Ignore ]   [ # 48 ]
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OPG57 - 21 January 2014 07:04 PM
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

Just changing it up a bit today. Engine crew was doing chest today so I thought I would join. Fighting a little sinus crud so a little slower pace.

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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: 21 January 2014 08:10 PM   [ Ignore ]   [ # 49 ]
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Row 5K

Drag Factor: 119, Damper setting: 6, Avg. Strokes/minute: 18

21:45

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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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Posted: 21 January 2014 08:38 PM   [ Ignore ]   [ # 50 ]
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jennmedic - 21 January 2014 08:03 PM
OPG57 - 21 January 2014 07:04 PM
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

Just changing it up a bit today. Engine crew was doing chest today so I thought I would join. Fighting a little sinus crud so a little slower pace.

Don’t blame you, Variety is the spice of life as they say.Its good to get away from the norm once in a while.

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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

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Posted: 21 January 2014 08:40 PM   [ Ignore ]   [ # 51 ]
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Smokey - 21 January 2014 08:10 PM

Row 5K

Drag Factor: 119, Damper setting: 6, Avg. Strokes/minute: 18

21:45

Good job Smokey.I need to hit a 5k myself. I’m overdue. Take care.

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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

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Posted: 22 January 2014 01:57 AM   [ Ignore ]   [ # 52 ]
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Red Beard - 21 January 2014 07:05 AM

I’m Back!

Been away for a few months refueling the body. I guess I was just burnt out and needed a break. It got to the point where I was making up excuses why not to do the WOD, skipping WOD’s that looked too taxing and all around feeling unmotivated. Anyone else hit that wall after a year or so in?

I figured I needed a change so I stepped backed and tried a few different things.  Kept working out but switched things up a bit. I tried to create my own WODs built off the equipment I had and focused more on strength and form. That worked for a while but eventually that got old too. I even tried to go back to the old 3 sets of 15 work out routine and was bored after a week. I even gained some weight. Not much but it was kind of nice to not stressing over every little thing I put in my body after years of living the weight loss life.  The last month+ I trained for a half marathon. After noticing that I was losing about 5lbs of strength each week while training for the 13.1 (made it up to 10 miles) I decided to stop. Losing mass and strength just aren’t worth the hours spent running.

So finally I felt that itch again. Did my first WOD in months yesterday and after the first minute or so I was sold all over again. All that other mess just doesn’t come close to what CF can achieve. Running 10 miles actually made my cardiovascular conditioning decrease not increase and I lost a good bit of the gains I had made in my pull-ups. So that’s frustrating.

But it’s good to be back and though I have to somewhat start over from scratch I think the time away was good for my mental state..

Pack (Modified)
For time:
40 Pull ups + 40 push ups (alternated sets of 5)
95 pound Clean
Row 2,000 meters

Time: 19:50

I’ve hit that wall at the minute…Lacking motivation not time. Haven’t done a WOD in a few weeks. I do it all in my back garden, so the weather here has been awful: wind, rain etc. BUT!! There is a new ‘box’ opening in my home town. It’s not an affiliate and it doesn’t do ‘Crossfit’, but it’s described as a functional training box, with everything a normal box would have, so I think I’ve just found my motivation again smile

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Posted: 22 January 2014 07:44 AM   [ Ignore ]   [ # 53 ]
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Vaulty Monk - 21 January 2014 01:55 PM
Red Beard - 21 January 2014 07:05 AM

I’m Back!

Hey welcome back! Just thought the other day I had not seen any posts from you for a while.

Red Beard - 21 January 2014 07:05 AM

Anyone else hit that wall after a year or so in?

I have not. I am 2+ years in, and has been afraid that might happen, so trying to take rest days seriously. And have never gone 3on/1off. I am on about 4 times a week schedule now. Sometimes hit 5 per week if I really feel it.

I was actually doing a 2-1 cycle most weeks. I think what really screwed me up was when my wife’s work schedule changed on me in Sept. She went from getting home around 6 with the kids to 4:30 most days. I always tried to get home before them and be at least 60% through with my WOD before they got home. (that way I could help with dinner and baths) When that changed, and the kids where home and wanted to play with daddy, it made it harder to pull myself away. Now things are more in a groove and daddy being home early has worn off. I honestly think that had more to do with it than anything.

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 22 January 2014 08:56 AM   [ Ignore ]   [ # 54 ]
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OPG57 - 21 January 2014 07:15 PM
dtoro - 21 January 2014 07:06 AM

Tuesday, January 21, 2014
SWOD:
Dead lifts: 5 reps; 160 3 reps 185, 1 reps 205
Form felt good on all reps

WOD
Scaled to Pack
Four rounds for time of:
15 Sit-ups
15 Back extensions
85 pound Thruster, 10 reps
85 pound Clean & Jerk, 10 reps
Time: 15 mins

I scaled the thrusters and C&J to 85 and it was a good move for me. I felt I went hard but not to the point of compromising safety on my form. I used my weight lifting shoes and did tons of stretching of my fingers and wrist and it really paid off. I makde a conscience effort to reset my feet and back on the clean and jerks. It ate up time but saved my back so I’ll take that trade off. Have a good night everyone!

Good job Don. Have you got a DOS yet? or just running out your enlistment.Take care. Guy

I got 1 sep of this year so should be leaving this summer. Take care

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Donald K. Toro

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Posted: 22 January 2014 04:14 PM   [ Ignore ]   [ # 55 ]
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4 mile run:  29:35, then

5 rft:
10 wall walks
10 toes to bar
20 box jumps 24”

Hit the 30 minute cutoff time in the 5th round with only the box jumps left.

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Posted: 22 January 2014 05:06 PM   [ Ignore ]   [ # 56 ]
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20130122 Wed
Pups
10:00 AMRAP
10 bench press, 95#
10 pull-ups (green rogue band)
5 rounds + 10 bench press

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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: 22 January 2014 06:29 PM   [ Ignore ]   [ # 57 ]
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Semi-rest day.

1 1/2 hours herding cats (i.e. coaching First-Born’s boys youth basketball practice- more emotionally draining than any WOD big surprise LOL )

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 22 January 2014 07:45 PM   [ Ignore ]   [ # 58 ]
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TUESDAY 140121

Porch
20:00 AMRAP
15 -18 bench press, 135#/95#
15 -18 L-pull-ups

3 rounds plus 8 L pull-ups

Strength is not my strength

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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: 22 January 2014 07:50 PM   [ Ignore ]   [ # 59 ]
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w-u
3x10
Back extension
Burped
Straight leg march
Tuck ups
Wall ball

WOD so modified as to be not the same

15 minute AMRAP
10 bench press @ 30kg
5 pull ups
5 bent over barbell row @ 35kg

7 rds +8 press

Mobility
10 minutes foam roll on triceps lats quads gluteus traps

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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