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Thursday, March 13th, 2014 - Run 1 mile
Posted: 13 March 2014 04:32 PM   [ Ignore ]   [ # 31 ]
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Chrispy23 - 13 March 2014 04:22 PM

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!

Great PR!

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Posted: 13 March 2014 04:39 PM   [ Ignore ]   [ # 32 ]
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Smokey - 13 March 2014 04:23 PM
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!

Thanks David

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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 04:41 PM   [ Ignore ]   [ # 33 ]
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Smokey - 13 March 2014 04:10 PM

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

Good work my friend

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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: 13 March 2014 04:42 PM   [ Ignore ]   [ # 34 ]
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Chrispy23 - 13 March 2014 04:22 PM

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!

Great numbers Crispy

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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: 13 March 2014 05:18 PM   [ Ignore ]   [ # 35 ]
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@Smokey and OPG57

Thanks! Push Press has always been a favorite. Dreading posting my mile time tomorrow.

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Posted: 13 March 2014 05:58 PM   [ Ignore ]   [ # 36 ]
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6:59.1.

It was just cold and windy enough that this really hurt.  It took me about 20 minutes to stop wheezing and coughing.

I’m going to go ahead and call this a PR.  I’m pretty sure I ran a 6:00 in 5th grade, but I’m 34 years old, and I’m just not sure that counts anymore.  My last recorded time was a 7:23 I ran last July.  I set my Garmin to a 7:00/mi pace and was really stoked to break the 7-min mark.

I’m pretty amazed at all the 50-year-olds on the mainsite that are smoking my time.  I’m hoping if I stick with all this working out that this will naturally fall over time.  I would LOVE to break into the 5’s, but that could take a while.

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Posted: 13 March 2014 05:59 PM   [ Ignore ]   [ # 37 ]
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140313 THURSDAY

WU: walk 1/2 mile, moderate pace

WOD:
March Mile Madness (not affiliated with any country-wide, post-high school, athletic organization, or its spring competition)

Run 1 mile: 10:13 (I appear to be a slacker)
Row 1 mile: 6:33 (1:52/500m pace, so-so)
Bike 1 mile: 5:10 (upright stationary)
Ski 1 mile:  12:15 (Nordic Track)

2x10- GHD sit-ups,  back extensions

Core work, 10# Rage Slam Ball- crunches, obliques, sit-ups

Comments: I think this was the first time I have run (jogged?) a full mile since college.  I took it easier than I should have, not knowing what to expect.

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CFBD: 10/01/2013

Throw me to the wolves and I’ll come back leading the pack.

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Posted: 13 March 2014 06:16 PM   [ Ignore ]   [ # 38 ]
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Run 1 Mile

Time: 0:06:43

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http://jeff.lawshe.info/crossfit

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Posted: 13 March 2014 06:52 PM   [ Ignore ]   [ # 39 ]
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Smokey - 13 March 2014 04:30 PM
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!

thanks - I think I’ve now used up my easy gains with this girl and she’s going to get harder

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Posted: 13 March 2014 07:01 PM   [ Ignore ]   [ # 40 ]
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Weightlifting @ GCWC

Snatch tech to 70kg

Coach identified some weaknesses, so we worked them:
Sots press tech
Snatch balance tech
Based off my 1RM Olympic squat, 130kg, my overhead squat should be 98kg. I think it is about 85kg. Lots of work to do.

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Posted: 13 March 2014 09:15 PM   [ Ignore ]   [ # 41 ]
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B/I:
100 single-unders
cfwu x1
stretch/mobility

WOD:
“CrossFit Total”

Back Squat:
2x5 @ 45 lbs
5 @ 65 lbs
3 @ 85 lbs
2 @ 105 lbs
2 @ 125 lbs
1 @ 145 lbs
1 @ 165 lbs
1 @ 185 lbs (20 lb PR)

Press:
2x5 @ 35 lbs
5 @ 45 lbs
3 @ 65 lbs
2 @ 75 lbs
2 @ 85 lbs
1 @ 95 lbs
1 @ 105 lbs
1 @ 110 lbs (5 lb PR)

Deadlift:
2x5 @ 65 lbs
5 @ 95 lbs
3 @ 125 lbs
2 @ 145 lbs
2 @ 165 lbs
1 @ 185 lbs
1 @ 205 lbs
1 @ 225 lbs (22 lb PR)

185+110+225
CFT=520
Compared to 401 on 11/15/13 and 473 on 1/22/14.

C/O:
stretch/mobility

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― Theodore Roosevelt

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Posted: 14 March 2014 02:20 AM   [ Ignore ]   [ # 42 ]
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Just a pup trying to catch up

1 mile run by no means level route
9:18

Happy crossfitter

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

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Posted: 14 March 2014 02:34 AM   [ Ignore ]   [ # 43 ]
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Mike R. - 13 March 2014 09:15 PM

B/I:
100 single-unders
cfwu x1
stretch/mobility

WOD:
“CrossFit Total”

Back Squat:
2x5 @ 45 lbs
5 @ 65 lbs
3 @ 85 lbs
2 @ 105 lbs
2 @ 125 lbs
1 @ 145 lbs
1 @ 165 lbs
1 @ 185 lbs (20 lb PR)

Press:
2x5 @ 35 lbs
5 @ 45 lbs
3 @ 65 lbs
2 @ 75 lbs
2 @ 85 lbs
1 @ 95 lbs
1 @ 105 lbs
1 @ 110 lbs (5 lb PR)

Deadlift:
2x5 @ 65 lbs
5 @ 95 lbs
3 @ 125 lbs
2 @ 145 lbs
2 @ 165 lbs
1 @ 185 lbs
1 @ 205 lbs
1 @ 225 lbs (22 lb PR)

185+110+225
CFT=520
Compared to 401 on 11/15/13 and 473 on 1/22/14.

C/O:
stretch/mobility

Great job.

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35/m/6’2”/170

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Posted: 14 March 2014 04:46 AM   [ Ignore ]   [ # 44 ]
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OPG57 - 13 March 2014 06:25 AM
Murph99 - 13 March 2014 04:44 AM

WU: Roll; stretch; 50 Dus; 10 strict pullups

SWOD: Back squat 135lbs x 6; 185lbs x 5
EMOM 12 minutes back squat to 11” box with 220lbs

Bench Press: 95lbs x 10; 135lbs x 8
175lbs x 5; 200lbs x 3; 220lbs x 3

Conditioning: “Volkswagen” 21-15-9 reps of
185lb bench press
pullups

Time - 13:57

last time I did this with 190lbs in 12:58; bummer.

Great workout Chris I like that you were using 11” box, that should be a good below depth for you . Good numbers on the Volkswagon routine also. wink

Thanks, OPG! Great job on the PP

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M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

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“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 14 March 2014 04:49 AM   [ Ignore ]   [ # 45 ]
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you all are fast! great mile times

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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