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Sunday, March 16th, 2014 - Ryan
Posted: 16 March 2014 10:12 AM   [ Ignore ]   [ # 16 ]
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Out of all the hero WOD narratives, Ryan’s is the most upsetting to me…

Pack:
Five rounds for time of:
5 Seated Muscle-ups Progressions (or progression of your choosing)—mostly a squat MU with minimal assistance from legs to transition, then press out without assistance
15 Burpees

13:02

RIP, Ryan.  flag

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 16 March 2014 10:14 AM   [ Ignore ]   [ # 17 ]
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OPG57 - 16 March 2014 09:50 AM
dannyrod - 16 March 2014 08:58 AM

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps

101 (11 reps at 275)

Smoked! All box jumps were step ups. Deadlifts were 10, then 10-5, then 5-5-5-5, then 4-4-3. Happy with result considering I haven’t deadlifted heavy in a few weeks, was shooting for 100. Got to 275 at 6:02.

In
500m C2 row, and
2 rounds
50 single unders
5 deadlifts 135
15 double unders

Great Job Danny.  grin

Thanks Guy!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 16 March 2014 10:28 AM   [ Ignore ]   [ # 18 ]
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140306
Pack
4 rounds
800-meter run
25 burpees
30:24

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Oak Ridge, TN
F / 33 / 5’3”/ 127lb
CrossFit-ing since August 2012

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Posted: 16 March 2014 10:31 AM   [ Ignore ]   [ # 19 ]
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dannyrod - 16 March 2014 09:55 AM

Lunchtime, at the station…
21-15-9-9
Thrusters 45#
Burpees
T2B
*200m run after each round

18:39

Someone had some gas left in the tank. Good work my friend grin

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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: 16 March 2014 10:32 AM   [ Ignore ]   [ # 20 ]
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AtomicDawg - 16 March 2014 10:12 AM

Out of all the hero WOD narratives, Ryan’s is the most upsetting to me…

Pack:
Five rounds for time of:
5 Seated Muscle-ups Progressions (or progression of your choosing)—mostly a squat MU with minimal assistance from legs to transition, then press out without assistance
15 Burpees

13:02

RIP, Ryan.  flag

Great effort David 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: 16 March 2014 10:33 AM   [ Ignore ]   [ # 21 ]
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RadDawg - 16 March 2014 10:28 AM

140306
Pack
4 rounds
800-meter run
25 burpees
30:24

Nice effort Better half ,2 miles and 100 burpees will get anyones attention. grin

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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: 16 March 2014 10:46 AM   [ Ignore ]   [ # 22 ]
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140316 SUNDAY

WU: 3x10- sit-ups, shoulder dislocates, squats, hip raises, good mornings

WOD:
Pack-ish:
Five rounds for time of: 
5 Muscle-up progressions (3 80# band pull-ups/3 parallette dips per muscle-up)
15 Burpees

Time:15:25

CD: 1’ each, squat hold, plank hold, up dog, down dog

No additional work this am as I had to squeeze my WOD in between Church and taking the family to Mr. Peabody and Sherman.  For those old enough to remember Rocky & Bullwinkle,  I thought they did the original justice.  Worth the $6.50 per person.

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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: 16 March 2014 10:56 AM   [ Ignore ]   [ # 23 ]
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AtomicDawg - 16 March 2014 10:12 AM

Out of all the hero WOD narratives, Ryan’s is the most upsetting to me…

RIP, Ryan.  flag

I agree.

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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: 16 March 2014 12:07 PM   [ Ignore ]   [ # 24 ]
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Warm up: shoulder band exercises, PP 10x40kg

WOD 140312
Push press 5-5-5-3-3-1-1-1-1-1
kg: 50, 52.5, 55, 57.5, 60, 62.5, 65, 66, 66, 67.5

Strength (7-10 rep range):
Push press: 12x50kg
DL: 5x60kg, 5x90kg, 10x125kg

Skills:
4 rounds of 60s plank, 30s right side plank, 30s left side plank, 10s between exercises

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M/47/80kg

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Posted: 16 March 2014 12:16 PM   [ Ignore ]   [ # 25 ]
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CFSB Front and over head squat + cardio.

Making huge (at least for me) gains in my squat form. Doing lots of hip and groin mobility. Also bought a pair of reebok nano 3.0’s and the lower heel really makes a difference. Not the most comfortable shoe for running but great for Oly lifts. Air squat is coming along nicely, as is the OHS.

The back is feeling much better, even when compared to yesterday. I think I found the problem. I took out sit ups from my warm up to help with KTE development about six months ago. When I came back to CF last month after a month off I didn’t do any sit ups outside of all the GHD we’ve been doing. Conclusion is the lack of lower back work, plus the added sympathy prego weight, screwed with my midline stability.

Case in point, I did some ab mat sit ups today and my back immediately felt better. Guess if you don’t use it, you’ll lose it.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 16 March 2014 01:29 PM   [ Ignore ]   [ # 26 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

5 Pull-Ups (5/5) @ body weight
6 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
6 Shoulder Press (5/5) @ 95#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 16 March 2014 01:30 PM   [ Ignore ]   [ # 27 ]
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Warm Up

45 min time cap

5x5 DL 245
Upright Rows 5x10 140
Back Squats 5x5 205
RDL 5x5 155
Good Mornings 5x10 95
Wide grip pull ups strict 5x10
Lat pull downs 5x10
OHS 115 5x10

44:32

Pretty much a rapid pace through routine.

Cash Out
25 min bay drill.

I took a full week off to rest and get my head back in the game. Feels good to be back.

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 16 March 2014 01:47 PM   [ Ignore ]   [ # 28 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x samson, squat, shoulder pass, good morning, sit-up, pull-ups, dips

FRIDAY 140314

Workout 14.3
in 8 min
10 DL 135#
15 box jumps
15 DL 185#
15 box jumps
10 DL 185#
= 65

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 16 March 2014 02:26 PM   [ Ignore ]   [ # 29 ]
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5RFT:

7 muscle ups from lying on back
21 burpees

22:53

Focused on using false grip and pulling rings in close to and through body to lock out position.  I’ve never worked on any of these movements before, so I didn’t rush it.

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35/m/6’2”/170

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Posted: 16 March 2014 02:28 PM   [ Ignore ]   [ # 30 ]
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Dang.  I just realized Pack was supposed to do 15.  Oops.

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35/m/6’2”/170

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