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Sunday, March 16th, 2014 - Ryan
Posted: 16 March 2014 04:08 PM   [ Ignore ]   [ # 31 ]
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jennmedic - 16 March 2014 01:30 PM

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.

Glad to hear your feeling renewed in spirit. Good sweat session Wes.

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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 04:41 PM   [ Ignore ]   [ # 32 ]
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Buy-in: Going through the movements of the WOD, putting up a 12” bench so I could make sure I jumped high enough after the burpees

WOD:
Puppies:
Three rounds for time of:
5 Seated Muscle-ups
12 Burpees

Time: 9:09.1

As usual, burpees are not something that I do with much speed. It was typical in all three rounds to complete the seated muscle-ups in under 45 seconds, then spend the next 2:15-2:30 trying to do the burpees. The push-ups didn’t cause the problem; rather, it was moving around from position to position within the burpee. Jumping to a 12” bench didn’t help much either. But, we got the job done, and isn’t that what really matters?

Cash-out: 23 minutes on the stairmaster, burning 350 calories.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 16 March 2014 04:45 PM   [ Ignore ]   [ # 33 ]
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14.3
117 reps

Clean tech 80kg
Jerk tech 80kg

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M 29 178cm 80kg

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Posted: 16 March 2014 04:59 PM   [ Ignore ]   [ # 34 ]
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MNtiger73 - 16 March 2014 04:41 PM

Buy-in: Going through the movements of the WOD, putting up a 12” bench so I could make sure I jumped high enough after the burpees

WOD:
Puppies:
Three rounds for time of:
5 Seated Muscle-ups
12 Burpees

Time: 9:09.1

As usual, burpees are not something that I do with much speed. It was typical in all three rounds to complete the seated muscle-ups in under 45 seconds, then spend the next 2:15-2:30 trying to do the burpees. The push-ups didn’t cause the problem; rather, it was moving around from position to position within the burpee. Jumping to a 12” bench didn’t help much either. But, we got the job done, and isn’t that what really matters?

Cash-out: 23 minutes on the stairmaster, burning 350 calories.

If you’re doing a full push-up from plank down to the ground then back to plank, you’re using more energy than you need to.  You can lower your chest to the ground simultaneously to kicking your feet back, then you can kick your feet back up at the same time that you’re pushing your chest up with your arms.  The Open video for 12.1 shows this.  I used to do them with a full pushup from plank-to-plank, and it wears you out a lot faster.  As far as I can tell, the standard is basically from up right to chest/hips on ground to upright again with a jump of X” at the end.  What you do in between isn’t part of the standard.  For the elite athletes, the motions in the middle are done for maximum quickness—it’s not a pushup workout.

Someone jump in if I’m off the reservation.

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Posted: 16 March 2014 05:16 PM   [ Ignore ]   [ # 35 ]
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Pack:
Five rounds for time of:
5 Muscle-up progressions (jumping)
15 Burpees

15:21

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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: 16 March 2014 05:59 PM   [ Ignore ]   [ # 36 ]
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ausman - 16 March 2014 04:45 PM

14.3
117 reps

Clean tech 80kg
Jerk tech 80kg

Great job on 14.3 ausman 275 x 25 deadlifts +2 box jumps if you did as Rxd. Well done!

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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 06:00 PM   [ Ignore ]   [ # 37 ]
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Smokey - 16 March 2014 05:16 PM

Pack:
Five rounds for time of:
5 Muscle-up progressions (jumping)
15 Burpees

15:21

Good work Smokey

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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 06:54 PM   [ Ignore ]   [ # 38 ]
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I didn’t want to skip this WOD. I wanted to honor Ryan because my husband is a firefighter.
RIP and Godspeed, Ryan.

Scaled to 3 rounds though (just plain tired)
7 MU progressions
21 burpees
9:41

I see there’s a Hero WOD for another fallen firefighter tomorrow. I’ll make sure to get it done.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 16 March 2014 06:57 PM   [ Ignore ]   [ # 39 ]
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Sunday 140316
(away from home again)

Run 5 mi. 40:05 min.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 16 March 2014 07:17 PM   [ Ignore ]   [ # 40 ]
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OPG57 - 16 March 2014 05:59 PM
ausman - 16 March 2014 04:45 PM

14.3
117 reps

Clean tech 80kg
Jerk tech 80kg

Great job on 14.3 ausman 275 x 25 deadlifts +2 box jumps if you did as Rxd. Well done!

Thanks OPG. The 275 was mostly singles, dropping the weight from the top. A lot easier than full reps.

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M 29 178cm 80kg

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Posted: 17 March 2014 02:50 AM   [ Ignore ]   [ # 41 ]
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Skills I can’t do Amrap 10 min
1pullup
1 walk to wall 18”
5rep skip
1ring dip
1 press up
1sit up
8 rounds plus 1pullup

Apart from press and sit ups I have near zero ability on all these,  think I’ll add a couple of rounds a couple of days a week of this

Also yesterday was day one of full paleo after being a vegetarian for 20 year’s

Aiming for the 2015 open so need a base level of all skills

Getting better and loving it
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

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Posted: 17 March 2014 03:47 AM   [ Ignore ]   [ # 42 ]
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Welcome to Paleo. I’ve been following it for 2 years.  Let me know if you have any questions. 

dch001 - 17 March 2014 02:50 AM

Skills I can’t do Amrap 10 min
1pullup
1 walk to wall 18”
5rep skip
1ring dip
1 press up
1sit up
8 rounds plus 1pullup

Apart from press and sit ups I have near zero ability on all these,  think I’ll add a couple of rounds a couple of days a week of this

Also yesterday was day one of full paleo after being a vegetarian for 20 year’s

Aiming for the 2015 open so need a base level of all skills

Getting better and loving it
Mark

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35/m/6’2”/170

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Posted: 17 March 2014 06:40 AM   [ Ignore ]   [ # 43 ]
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Sunday
Rest Day

After Church, we (wife, kids, and I) went to a park with some other families from our Church’s couples group.
Had fun at the park with kids,  did some pull ups and 10 foot pole climbs using hands only on the playground equipment,  also threw a few footballs around with the other guys.  Great time.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 17 March 2014 07:20 AM   [ Ignore ]   [ # 44 ]
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David J H - 17 March 2014 06:40 AM

Sunday
Rest Day

After Church, we (wife, kids, and I) went to a park with some other families from our Church’s couples group.
Had fun at the park with kids,  did some pull ups and 10 foot pole climbs using hands only on the playground equipment,  also threw a few footballs around with the other guys.  Great time.

Sounds like great time Papa Bear. Family time is as good as it gets.

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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: 17 March 2014 11:10 AM   [ Ignore ]   [ # 45 ]
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Friday:  14.3 - 98 reps

Sunday:  5 mile run - 38:39

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