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Thursday, March 13th, 2014 - Run 1 mile
Posted: 13 March 2014 10:39 AM   [ Ignore ]   [ # 16 ]
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20140313 Thu
0600
  “J.J.” Puppies Plus
52 pound Squat clean, 1 rep
10 push-ups
52 pound Squat clean, 2 reps
9   push-ups
52 pound Squat clean, 3 reps
8   push-ups
52 pound Squat clean, 4 reps
7   push-ups
52 pound Squat clean, 5 reps
6   push-ups
52 pound Squat clean, 6 reps
5   push-ups
52 pound Squat clean, 7 reps
4   push-ups
52 pound Squat clean, 8 reps
3   push-ups
52 pound Squat clean, 9 reps
2   push-ups
52 pound Squat clean, 10 reps
1 push-up
10:32
RIP LCpl.

1430 “R.J.”
Self scaled Puppies Plus:
6 rounds for time of:
Run 400 meters
10 Push Press, 95#
10 Push-ups
Time was around two minutes faster than 30:27, wrote down workout partner’s time and deleted mine.
RIP SgtMaj.

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CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 13 March 2014 11:09 AM   [ Ignore ]   [ # 17 ]
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Glorybelle - 13 March 2014 10:36 AM

Still have a teeny bit of a cold but ran the mile in 7:08.
My pr is 5:56 from 2008, and I doubt I’ll run like that again.

@Murph, nice workout
OPG, maybe someday I’ll be able to push press your warm up, but I doubt it
eabmoto, good run. I might also attempt push press later today
magnus and AtomicDawg, also good runs today

Thx!

I have to get to a proper track one day and see how that is(not having to stop every 200m that is:o))

Taking your cold into consideration i think 07:07 is a good time!

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“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 13 March 2014 11:26 AM   [ Ignore ]   [ # 18 ]
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warm up
MOBs

Lift
FS
[3@135;3@155;3@175;3@195 warm up]
Attempt 15x1reps @205; got 15x1 (EMOM)
Debrief- ALL BELTED.  Felt good.

10min rest, then…

WOD
7rds for time of:
7 thrusters, 35#
7 burpees
3/13/2014@55#=5:55 (35/45/55/57/57/56/50)=455.5#/min
3/7/2014@35#=5:19 (35/42/47/49/51/50/45)=322.6#/min
2/28/14@15#=5:19 (34/42/48/50/50/49/46)=138.2#/min
2/20/14@105#=10:36 (0:52/1:20/1:33/1:41/1:45/1:47/1:38)=485.3#/min

And the experiment continues…
Still haven’t reached the power output of the “slow&heavy;” version.  Burpee speed feels to be the major limiting factor; no breaks in thrusters yet.  A 7:30 time @75# will equal the result at 105#.

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

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Posted: 13 March 2014 11:45 AM   [ Ignore ]   [ # 19 ]
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Bench Press: 45x15, 95x10, 135x5, 185x2, 225x1, 255x1 PR, 255x1
215x5 with 1 second pause

WOD: Run 1 mile - 6:50

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M/34/5’ 10”/182#

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Posted: 13 March 2014 12:01 PM   [ Ignore ]   [ # 20 ]
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Decided to make up the Push Press WOD I missed. Results posted there, but I have a new PP PR of 110. grin

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Went away in 2010, came back to CF in April 2013

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Posted: 13 March 2014 12:08 PM   [ Ignore ]   [ # 21 ]
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I was going to have a rest day with sore legs but couldn’t resist doing something so ….

Warm up: 500m row

WOD Grace
30 C&J 60kg
Time: 9:39 (PR by 1:20)

Max TTB - 21

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Posted: 13 March 2014 12:37 PM   [ Ignore ]   [ # 22 ]
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AntDawg - 13 March 2014 11:45 AM

Bench Press: 45x15, 95x10, 135x5, 185x2, 225x1, 255x1 PR, 255x1
215x5 with 1 second pause

WOD: Run 1 mile - 6:50

Congrats on the 255 Bench

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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: 13 March 2014 12:40 PM   [ Ignore ]   [ # 23 ]
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Glorybelle - 13 March 2014 12:01 PM

Decided to make up the Push Press WOD I missed. Results posted there, but I have a new PP PR of 110. grin

Ah bummer, I just realized I did Push Jerks and not Push Press. Oh well, it’s a Push Jerk PR today.

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Went away in 2010, came back to CF in April 2013

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Posted: 13 March 2014 01:56 PM   [ Ignore ]   [ # 24 ]
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OPG57 - 13 March 2014 12:37 PM
AntDawg - 13 March 2014 11:45 AM

Bench Press: 45x15, 95x10, 135x5, 185x2, 225x1, 255x1 PR, 255x1
215x5 with 1 second pause

WOD: Run 1 mile - 6:50

Congrats on the 255 Bench

Thanks.

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M/34/5’ 10”/182#

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Posted: 13 March 2014 01:57 PM   [ Ignore ]   [ # 25 ]
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Glorybelle - 13 March 2014 12:40 PM
Glorybelle - 13 March 2014 12:01 PM

Decided to make up the Push Press WOD I missed. Results posted there, but I have a new PP PR of 110. grin

Ah bummer, I just realized I did Push Jerks and not Push Press. Oh well, it’s a Push Jerk PR today.

Congrats on the PR. Great time on your run too!

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M/34/5’ 10”/182#

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Posted: 13 March 2014 04:10 PM   [ Ignore ]   [ # 26 ]
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Push press 5-5-3-3-3-1-1-1-1-1 reps

95-115-135-145-155-165-175(PR)-185(f)-180(PR)-175-165

Power clean 5-5-3-3-2-1

95-115-135-145-155-165(f)

3x8 per leg:  1-leg squat to low bench, walking lunge steps each leg

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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: 13 March 2014 04:11 PM   [ Ignore ]   [ # 27 ]
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Yay, I get to run with the big dogs today!

Buy-in: walk over from the house to the gym; 1 set of 20 incline sit-ups.

WOD: Run 1 mile
Time: 8:21.2

I was feeling it a little more today because I wrecked the car heading to the office gym this afternoon to do this very same WOD. No injuries, but the car couldn’t be driven and had to be towed to the body shop. So, I was ready to get it on, so I started the treadmill at 7mph and went up to 7.5 for the final quarter or half mile. No real challenges here, to be sure. I was bummed that I don’t keep a 1-mile run in my MapMyWalk app - if I had one, I would have done this one outdoors!

Cash out: Running to the 10 minute mark at 6mph
10 minutes elliptical, burning 196 calories.

All in all, not bad, not bad at all…

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Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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Posted: 13 March 2014 04:22 PM   [ Ignore ]   [ # 28 ]
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Deadlift
135x10, 185x5
225x3, 245x3, 275x3

Push Press
5-5-3-3-3-1-1-1-1-1

135-145-155-165-175-180-185-190-195-200 PR!

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Posted: 13 March 2014 04:23 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 13 March 2014 06:34 AM

Morning all,Since I have been doing overhead movements on Thursdays lately, I thought push press sounded like a good WOD for today

Push press   Load and go
5 x 132
5 x 143
5 x 154
3 x 165
3 x 176
3 x 187
1 x 198
1 x 209
1 x 220 fail     Actually kept camera running thru entire WOD. time was 7:21   http://vimeo.com/88999490
total 4136 pounds
Have a great day all grin

Great job, Guy!

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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: 13 March 2014 04:30 PM   [ Ignore ]   [ # 30 ]
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robnobby - 13 March 2014 12:08 PM

I was going to have a rest day with sore legs but couldn’t resist doing something so ….

Warm up: 500m row

WOD Grace
30 C&J 60kg
Time: 9:39 (PR by 1:20)

Max TTB - 21

Congrats on the PR!

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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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