3 of 4
3
Thursday, March 13th, 2014 - Run 1 mile
Posted: 13 March 2014 04:32 PM   [ Ignore ]   [ # 31 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  947
Joined  2009-10-30
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!

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 13 March 2014 04:39 PM   [ Ignore ]   [ # 32 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3600
Joined  2013-07-26
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

 Signature 

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

Profile
 
 
Posted: 13 March 2014 04:41 PM   [ Ignore ]   [ # 33 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3600
Joined  2013-07-26
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

 Signature 

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

Profile
 
 
Posted: 13 March 2014 04:42 PM   [ Ignore ]   [ # 34 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3600
Joined  2013-07-26
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

 Signature 

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

Profile
 
 
Posted: 13 March 2014 05:18 PM   [ Ignore ]   [ # 35 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  608
Joined  2010-03-16

@Smokey and OPG57

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

 Signature 

M/48/5’ 11”/220#

Profile
 
 
Posted: 13 March 2014 05:58 PM   [ Ignore ]   [ # 36 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13

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.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 13 March 2014 05:59 PM   [ Ignore ]   [ # 37 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  523
Joined  2013-10-05

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.

 Signature 

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.

Profile
 
 
Posted: 13 March 2014 06:16 PM   [ Ignore ]   [ # 38 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  95
Joined  2013-05-02

Run 1 Mile

Time: 0:06:43

 Signature 

http://sockmonkeyx.wordpress.com/about/

Profile
 
 
Posted: 13 March 2014 06:52 PM   [ Ignore ]   [ # 39 ]
Top Dawg
RankRankRankRankRankRankRankRankRank
Total Posts:  973
Joined  2010-08-25
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

 Signature 

M/47/80kg

Profile
 
 
Posted: 13 March 2014 07:01 PM   [ Ignore ]   [ # 40 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

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.

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 13 March 2014 09:15 PM   [ Ignore ]   [ # 41 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  197
Joined  2013-01-04

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

 Signature 

M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

Profile
 
 
Posted: 14 March 2014 02:20 AM   [ Ignore ]   [ # 42 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  246
Joined  2014-02-16

Just a pup trying to catch up

1 mile run by no means level route
9:18

Happy crossfitter

Mark

 Signature 

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

GETTING BETTER

Profile
 
 
Posted: 14 March 2014 02:34 AM   [ Ignore ]   [ # 43 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13
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.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 14 March 2014 04:46 AM   [ Ignore ]   [ # 44 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15
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

 Signature 

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.

Profile
 
 
Posted: 14 March 2014 04:49 AM   [ Ignore ]   [ # 45 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

you all are fast! great mile times

 Signature 

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.

Profile
 
 
   
3 of 4
3