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Wednesday, January 22nd, 2013 - Rest Day
Posted: 22 January 2014 12:20 PM   [ Ignore ]   [ # 16 ]
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Warm up: 1000m row, shoulder band exercises

Strength:
Bench press kg: 20x20, 5x40, 5x60, 5x80, 3x86
13x67.5kg

Metcon: 25 min bike ride

Skills:
Planche project: wrist rolling and stretching
False grip practice

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M/47/80kg

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Posted: 22 January 2014 12:56 PM   [ Ignore ]   [ # 17 ]
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TOW WOD 140122:

BBG
10 minutes to establish a 1RM Power Snatch.
120 (pr)

Strength
10 minutes to establish a 1RM Push Press.
165 (pr)

Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.

8:18 @ 95# (pr)
With jumping muscle up on TRX bands.

Last time I did Amanda was 19:31 with 65 pounds and subbing 3 pull-ups/3 dips for muscle ups.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 22 January 2014 01:08 PM   [ Ignore ]   [ # 18 ]
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Much needed day off work. Got caught up on sleep, then shovelled snow this morning. Did CFT in between playing with my daughter and date night with the wife. Full day!

B/I:
100 single-unders
cfwu
stretch
ankle & hip mobility

WOD:
CrossFit Total

Back Squat:
10 @ 45 lbs
5 @ 65 lbs
3x3 @ 85-105-125 lbs
2 @ 135 lbs
1 @ 145 lbs
1 @ 155 lbs
1 @ 165 lbs (PR)

Press:
10 @ 35 lbs
5 @ 45 lbs
3x3 @ 55-65-75 lbs
2 @ 85 lbs
1 @ 95 lbs
1 @ 101 lbs
1 @ 105 lbs (PR)

Deadlift:
10 @ 65 lbs
5 @ 85 lbs
3x3 @ 105-125-145 lbs
2 @ 165 lbs
1 @ 185 lbs
1 @ 197 lbs
1 @ 203 lbs (PR)

CFT = 473
Compared to 401 on 11/15/13. Squat up from 153. Feeling like I could have done another 10-20 lbs, should have tried. Tiny improvement on the press, up from 101. Very happy with the 203 deadlift. Up from 185. Had every plate I own on the bar. Time to buy more. smile

C/O:
100 single-unders
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: 22 January 2014 01:30 PM   [ Ignore ]   [ # 19 ]
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warm up
MOBs
50 pull-ups (alternate strict & kipping @ breaks)

Lift
SDL
[5@135;5@165;5@195 warm up]
Attempt 6x5reps @215; got 6x5 (60-90sec rest b/w sets)
Debrief- No issues.  Good speed.

10min REST, then…

WOD (MODIFIED from BrandX 1/22/14)
3 rounds for time of:
50 box step ups, 18inch (alternate legs every 25reps)
8 Front Squats, 155#
12 Burpees, to 8inch target
4 Front Squats, 155#
8 Burpees, to 8inch target
TOTAL TIME=17:04 (5:18/5:48/5:58)

Actually OK with this result.  FS have definitely gotten weaker in the past 18mo along with an 8inch burped jump…  FS were all 5,3 and 4s.
My notes from 2012 say “FUJM…”

7/20/2012=16:48 (5:10/5:46/5:52) alternated step-up leg every 10reps & NO target for burps

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

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Posted: 22 January 2014 04:17 PM   [ Ignore ]   [ # 20 ]
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Deadlift 3-3-3-3-3

245-285-295-305-315

Felt good. Had more in the tank but time ran out.

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Posted: 22 January 2014 04:46 PM   [ Ignore ]   [ # 21 ]
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Mike R. - 22 January 2014 01:08 PM

Much needed day off work. Got caught up on sleep, then shovelled snow this morning. Did CFT in between playing with my daughter and date night with the wife. Full day!

B/I:
100 single-unders
cfwu
stretch
ankle & hip mobility

WOD:
CrossFit Total

Back Squat:
10 @ 45 lbs
5 @ 65 lbs
3x3 @ 85-105-125 lbs
2 @ 135 lbs
1 @ 145 lbs
1 @ 155 lbs
1 @ 165 lbs (PR)

Press:
10 @ 35 lbs
5 @ 45 lbs
3x3 @ 55-65-75 lbs
2 @ 85 lbs
1 @ 95 lbs
1 @ 101 lbs
1 @ 105 lbs (PR)

Deadlift:
10 @ 65 lbs
5 @ 85 lbs
3x3 @ 105-125-145 lbs
2 @ 165 lbs
1 @ 185 lbs
1 @ 197 lbs
1 @ 203 lbs (PR)

CFT = 473
Compared to 401 on 11/15/13. Squat up from 153. Feeling like I could have done another 10-20 lbs, should have tried. Tiny improvement on the press, up from 101. Very happy with the 203 deadlift. Up from 185. Had every plate I own on the bar. Time to buy more. smile

C/O:
100 single-unders
stretch

Well done! Great Gains Mike! grin

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 22 January 2014 04:47 PM   [ Ignore ]   [ # 22 ]
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jchcrawk - 22 January 2014 12:56 PM

TOW WOD 140122:

BBG
10 minutes to establish a 1RM Power Snatch.
120 (pr)

Strength
10 minutes to establish a 1RM Push Press.
165 (pr)

Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.

8:18 @ 95# (pr)
With jumping muscle up on TRX bands.

Last time I did Amanda was 19:31 with 65 pounds and subbing 3 pull-ups/3 dips for muscle ups.

Nice PRs! wink

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 22 January 2014 05:38 PM   [ Ignore ]   [ # 23 ]
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MONDAY (a little behind on posting)

5/3/1 Front squats and press
FS: 160#, 3x5
Press: 5x95#, 5x105#, 5x120#

bent over row: 135#2x12

WOD: 10 min amrap
8 T2B
8 db thrusters, 30#
12 walking lunge, 30# dbs

6 rounds, T2b and 1 thruster

TUESDAY

5/3/1 bench press
2 rounds of
5x165, 5x195, 5x220

then, 30 pullups as few sets as possible

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M/25/5’11”/200

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Posted: 22 January 2014 06:08 PM   [ Ignore ]   [ # 24 ]
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140122 WEDNESDAY

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

WOD: 15 minutes AMRAP
75# bench press, 10 reps
assisted pull-ups, 10 reps (80# band) broken sets of 2-3 reps

4 rounds on the nose.

1k Nordic Track Ski - 6:53:14 (goal was sub 7 minute!)

CD:45 seconds each- plank hold, squat hold, up-dog, down dog; 90 seconds each hip- hip extensions

Comments: The pull-ups kicked my rear. This was the first time I did assisted pull-ups in the WOD instead of beginner pull-ups.

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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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Posted: 22 January 2014 06:23 PM   [ Ignore ]   [ # 25 ]
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With JDG

Front squats
5 x 185 x 3
Mostly Bad

3x 5min AMRAPs of:
3 power snatch, 125#
6 burpee bar jump overs
12 double unders

9 + snatches + burpees + 3 double unders
Mostly Good

3x
15 GHD sit ups
5 Good mornings, 125

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 22 January 2014 06:37 PM   [ Ignore ]   [ # 26 ]
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Buy-in: 54 squats, 17 burpees. This turned into 67 squats when, at 13 squats in, I realize I forgot to start timing and chose to start over. Time: 4:51.0

WOD - 1/17 since I needed an office WOD - rowing is always good in this spot.
Puppies
25 Pull ups (Australian, as per usual)
25 Push ups (switching to knee push ups only for the final 5 - I went as far as I could with standard push ups first. Heavily broken into sets of roughly 5 per set.
25 pound Clean & Jerk, 15 reps (weight chosen out of administrative convenience)
Row 1,500 meters

Time: 13:24.0.

Cash-out: 15 minutes stationary bike, 153 calories per the machine.

A few random thoughts:
First off - I was surprised at my own willingness and effort in the buy-in to take the burpees this far. I figured I would take them through the first week or so and then stop.
Second - I’m noticing that my upper body is starting to come around, and for that I am grateful. It feels good to do more than just aerobic tests! I wanted to get 25 standard push ups in so badly I could taste it, but I gave it everything I had and came up just short.
The cash-out was just a little extra effort to round out the workout and get plenty of calories burned in preparation for a tasty dinner.

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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: 22 January 2014 06:44 PM   [ Ignore ]   [ # 27 ]
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OPG57 - 22 January 2014 07:33 AM
Murph99 - 22 January 2014 07:25 AM
OPG57 - 22 January 2014 07:18 AM
Murph99 - 22 January 2014 07:09 AM
OPG57 - 22 January 2014 07:01 AM
Murph99 - 22 January 2014 06:49 AM

Shoveled snow. Rest Day. Have a great day all.

Thats called a real world Workout. What was your time?  LOL

Hahah; good one. i should have timed it.

I can actually picture that in a video. Hard core Crossfitters with a big WOD timer outside mowing the lawn, maybe doing dishes, Speed grocery shopping.All against the clock LOL  We could title the video (The insane competitive nature of a Crossfitter in everyday life)  Have a good one Chris.

Ha; check out this video! One PR at a time…...WFS

http://youtu.be/pOhb68wFSA0

Should have known that base was already covered. Great time Rich LOL  Good find Murph grin

uhhh! I’m embarrassed that I’ve mowed my yard for time before. And I was trying to make it more of a metabolic challenge! Not as fast as Rich though.

I had a couple of unplanned rest days due to my youngest boy fighting upper respiratory illness and the lack of good sleep that goes with it. Oh well. Hopefully back to WOD tomorrow.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 22 January 2014 06:59 PM   [ Ignore ]   [ # 28 ]
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David J H - 22 January 2014 06:44 PM
OPG57 - 22 January 2014 07:33 AM
Murph99 - 22 January 2014 07:25 AM
OPG57 - 22 January 2014 07:18 AM
Murph99 - 22 January 2014 07:09 AM
OPG57 - 22 January 2014 07:01 AM
Murph99 - 22 January 2014 06:49 AM

Shoveled snow. Rest Day. Have a great day all.

Thats called a real world Workout. What was your time?  LOL

Hahah; good one. i should have timed it.

I can actually picture that in a video. Hard core Crossfitters with a big WOD timer outside mowing the lawn, maybe doing dishes, Speed grocery shopping.All against the clock LOL  We could title the video (The insane competitive nature of a Crossfitter in everyday life)  Have a good one Chris.

Ha; check out this video! One PR at a time…...WFS

http://youtu.be/pOhb68wFSA0

Should have known that base was already covered. Great time Rich LOL  Good find Murph grin

uhhh! I’m embarrassed that I’ve mowed my yard for time before. And I was trying to make it more of a metabolic challenge! Not as fast as Rich though.

I had a couple of unplanned rest days due to my youngest boy fighting upper respiratory illness and the lack of good sleep that goes with it. Oh well. Hopefully back to WOD tomorrow.

Sorry to hear about your Son David. I hope he’s coming around. Nothing wrong with cutting the lawn fast. I gets it out of the way quicker.Now if you had the timer going and wearing all your official Rogue and Reebok gear LOL  Take care my friend.

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 22 January 2014 07:18 PM   [ Ignore ]   [ # 29 ]
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Moved 16’ 6"x6” posts around and prepped to assemble outside ring station this weekend. Also spent time re-purposing workshop space for workout space. Basically adding wheels to a lot of my workshop cabinets and layering them against the far wall.

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Posted: 22 January 2014 07:59 PM   [ Ignore ]   [ # 30 ]
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15:00 AMRAP
15 bench press, 135#
15 pull-ups

4 Rounds + 5 bench press

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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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