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Tuesday, March 11, 2014 - Rest Day
Posted: 11 March 2014 02:13 PM   [ Ignore ]   [ # 16 ]
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Vaulty Monk - 11 March 2014 12:21 PM

wu
jogging, cfwu, droms

wod

SUNDAY 140309

“J.J.”

For time:
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up

Post time to comments.

Compare to 120425.


pack
@ 52.5 kilos (115.7 pounds), kipping HSPU

time
17:37.18
(‎0:‎40.97, ‎0:‎55.26, ‎1:‎45.24, ‎1:‎55.55, ‎1:‎36.90, ‎1:‎42.27, ‎1:‎42.37, ‎2:‎24.11, ‎2:‎23.99, ‎2:‎30.49)

Compare to 120425
@80 pounds & barrier/bridged HSPU: 15:59

$o
3 rounds of: 12 GHD-like sit-ups, 32 kilo db farmers carry, 12 back extensions, 32 kilo db farmers carry (~20m)
stetching

Big Numbers Vaulty .Great work wink

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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: 11 March 2014 02:22 PM   [ Ignore ]   [ # 17 ]
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TOW WOD 140311:

BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
Worked up to 165 and missed the clean.
2) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec.
195

Strength
1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)
*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.
155 - Same as last week. Got all 20 this time.
2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)
10

Conditioning
3 rounds of:
Row 1k
20 TTB
Rest 2:1 (that’s half the length of the interval)
6:40, 6:18, 6:30

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

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Posted: 11 March 2014 05:12 PM   [ Ignore ]   [ # 18 ]
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CFWU-3 rounds, 15 reps each, squats, push-ups, sit-ups, dips, back extensions, pull-ups

That’s all I had today.  Just the warm-up.

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F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 11 March 2014 05:20 PM   [ Ignore ]   [ # 19 ]
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The Porch:
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 3 ascents (5 towel pu’s per)
35 Push-ups

30.55

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M/45/6’3/230 205
CF start 9/2011

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Posted: 11 March 2014 05:26 PM   [ Ignore ]   [ # 20 ]
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20140311 Tue
14.2 Puppies plus
Pull-ups (green band assist, switched order of work to reduce transition time)
OH Squats 45#
10 pull-ups
10 OH Squats
10 pull-ups
10 OH squats 2:45
12 pull-ups
12 OH Squats
8 pull-ups 6:00
4 pull-ups
12 OH Squats 7:31
72 reps within time cap.
359 for Rich.  Pretty close, huh?

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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: 11 March 2014 10:11 PM   [ Ignore ]   [ # 21 ]
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SUNDAY 140309 “J.J.”

Puppies+
10-25 pound Squat clean, 1 rep - 45#, all rounds
10 push-ups
10-25 pound Squat clean, 2 reps
9   push-ups
10-25 pound Squat clean, 3 reps
8   push-ups
10-25 pound Squat clean, 4 reps
7   push-ups
10-25 pound Squat clean, 5 reps
6   push-ups
10-25 pound Squat clean, 6 reps
5   push-ups
10-25 pound Squat clean, 7 reps
4   push-ups
10-25 pound Squat clean, 8 reps
3   push-ups
10-25 pound Squat clean, 9 reps
2   push-ups
10-25 pound Squat clean, 10 reps
1 push-up

14:39

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 11 March 2014 11:51 PM   [ Ignore ]   [ # 22 ]
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Oulaw WOD 140311:

AM:
Knee Hang Clean + Jerk 3X3+1X60, 1X3+1X70kg

Midday @ school:
Back Squat 20X75kg
Rest 1 minute
Front Squat Max Reps same weight - 11 reps - Heavier and more reps than last week

PM:
3 rounds of:
Row 1k
20 TTB
Rest 2:00

17:47 (avg. 4:36/rnd) Toes to bar unbroken

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M 29 178cm 80kg

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Posted: 12 March 2014 01:43 AM   [ Ignore ]   [ # 23 ]
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11 Mar 14

Unplanned rest day….shoulders were shredded today from 14.2.  Really want to attempt JJ with HSPU against a wall, so decided to give it a day.

@ OPG..thanks for the encouragement!  And you are right…loading ordnance all day and sprinting from bird to bird is a young man’s game!  My Marines think I am kidding when I offer to give them my job for a day in exchange for theirs… grin  They have no idea how serious I am!

Have a great day y’all!

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 12 March 2014 07:24 AM   [ Ignore ]   [ # 24 ]
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With a continuous clock:
1 min - air squat
2 min - box jump w/ step down
3 min - du
4 min - wall ball
5 min - burpee

59/33/62/56/52

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Posted: 12 March 2014 09:30 AM   [ Ignore ]   [ # 25 ]
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Week 2 Day 2

Pause deadlift: 6x3 w/ heavy weight pull weight from floor, pause ½ second right below knee Yeah, I forgot about the pause. 195,205,215,225,235,255
Back rack walking lunges: 4x8 (4 reps per leg, knee must touch ground each rep) 155 lbs
Toes to bar: 3x10 (strict, no kip)


In the afternoon, unplanned 45 min hike (15 min uphill with 20 lbs, 25 min downhill with about 100 pounds).

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 12 March 2014 12:19 PM   [ Ignore ]   [ # 26 ]
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@BrandX with GD!!!

warm up
MOBs

Lift
SDL
[5@135;5@185;3@235;3@285;1@305 warm up]
Attempt 3x3reps @320; got 3x3
Debrief- Got the “all clear” from GD.

WOD
EMOM alternating for 20min of:
even- 10cal C2 row
odd- AMRAP of 10 double-unders & 3 HSPU
TOTAL=17complete + 10du

$-out
5x5 good mornings, 115#

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 12 March 2014 05:54 PM   [ Ignore ]   [ # 27 ]
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MONDAY 140310

Pack:
Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 2 ascents
25 Push-ups

24:35

I was exhausted after the 3 prior wods and scaled to Pack.

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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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