2 of 4
2
Tuesday, March 18th, 2014 - Daniel
Posted: 18 March 2014 12:10 PM   [ Ignore ]   [ # 16 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24
loon - 18 March 2014 04:43 AM

140318

Daniel

Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

Time: 14:03

Pull-ups kipped, first set 17-8, second set 10-5-3-3.  First set thrusters unbroken, second set 15-6.  Runs on dreadmill, average 8:00/mile pace.  Had to drop that a little in the middle of the 800, but picked it back up and went faster at the ends of the 400s.  Good workout.

Nice job!

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 18 March 2014 12:11 PM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3175
Joined  2013-07-26

Afternoon all , I Did 14.3 at 55-59 masters standards. Glad I did ,Man that smoked my legs. Pretty happy though since I weigh 75-85 lbs more than most folks doing this .I’ll take it wink I will probably do this one again at heavier weight level. I like the Deadlifts and step ups combination. I think strong legs are the most important things an older athlete should maintain.

99 lbs x 10 deadlift
15 reps 20” box
137 lbs x 15 deadlift
15 reps 20” box
187 x 20 deadlift
15 reps 20” box
226 x 17   deadlift
total 107 reps   http://vimeo.com/89456706

Have a Great grin  day all

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 18 March 2014 12:14 PM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  769
Joined  2012-02-26

TOW WOD 140318:

BBG
1) 5X2 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
Worked up to 160.
2) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec.
200

Strength
1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)
*Add approximately 5-10# to last week’s number. Push this week to as close to maximal as possible.
160
2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)
7

Conditioning
4 rounds of:
10 Deficit HSPU 6/4″
15 TTB
20 6″ Target Burpees
Rest 1:1
3:58, 4:15, 4:28, 5:14 (The last round I had to extend my breaks during HSPU to do some urgent work related items on my phone. :/ I also had to take extra breaks during TTB because my left hand started to feel like it might rip if I pushed it too hard.)

 Signature 

M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

Profile
 
 
Posted: 18 March 2014 12:31 PM   [ Ignore ]   [ # 19 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15
AntDawg - 18 March 2014 12:09 PM

Squat - 45x10, 135x5, 185x5, 225x5, 275x3, 330x3

4 rounds with 30sec rest between: 135 squat clean x5

4 rounds for time of:
Run .40 miles
1.5 pood KB swing x15

15:57

330x3 - nice! beastly.

 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: 18 March 2014 12:40 PM   [ Ignore ]   [ # 20 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  769
Joined  2012-02-26
OPG57 - 18 March 2014 12:11 PM

Afternoon all , I Did 14.3 at 55-59 masters standards. Glad I did ,Man that smoked my legs. Pretty happy though since I weigh 75-85 lbs more than most folks doing this .I’ll take it wink I will probably do this one again at heavier weight level. I like the Deadlifts and step ups combination. I think strong legs are the most important things an older athlete should maintain.

99 lbs x 10 deadlift
15 reps 20” box
137 lbs x 15 deadlift
15 reps 20” box
187 x 20 deadlift
15 reps 20” box
226 x 17   deadlift
total 107 reps   http://vimeo.com/89410750

Have a Great grin  day all

Nice work.

 Signature 

M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

Profile
 
 
Posted: 18 March 2014 12:41 PM   [ Ignore ]   [ # 21 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  367
Joined  2013-07-07

For Daniel, Kathy and Mallory

40 pull-ups
400-meter run
65-lb. thruster, 21 reps
800-meter run
65-lb. thruster, 21 reps
400-meter run
40 pull-ups
19:53
pull-ups with 1 iron woody band

 Signature 

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

Profile
 
 
Posted: 18 March 2014 12:56 PM   [ Ignore ]   [ # 22 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  367
Joined  2013-07-07
OPG57 - 18 March 2014 12:11 PM

Afternoon all , I Did 14.3 at 55-59 masters standards. Glad I did ,Man that smoked my legs. Pretty happy though since I weigh 75-85 lbs more than most folks doing this .I’ll take it wink I will probably do this one again at heavier weight level. I like the Deadlifts and step ups combination. I think strong legs are the most important things an older athlete should maintain.

99 lbs x 10 deadlift
15 reps 20” box
137 lbs x 15 deadlift
15 reps 20” box
187 x 20 deadlift
15 reps 20” box
226 x 17   deadlift
total 107 reps   http://vimeo.com/89410750

Have a Great grin  day all

Nice work, OPG. I hear you… 14.3 was definitely something!
Way to keep it honest when you told LeaAnn not to help change weights. grin
I take it that’s an alley cat. Haha! I chuckled a little but I would’ve done the same thing because knowing me, I’d accidentally trip over it and hurt it.

 Signature 

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

Profile
 
 
Posted: 18 March 2014 01:23 PM   [ Ignore ]   [ # 23 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24
Murph99 - 18 March 2014 12:31 PM
AntDawg - 18 March 2014 12:09 PM

Squat - 45x10, 135x5, 185x5, 225x5, 275x3, 330x3

4 rounds with 30sec rest between: 135 squat clean x5

4 rounds for time of:
Run .40 miles
1.5 pood KB swing x15

15:57

330x3 - nice! beastly.

Thanks Murph!

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 18 March 2014 01:23 PM   [ Ignore ]   [ # 24 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24
OPG57 - 18 March 2014 12:11 PM

Afternoon all , I Did 14.3 at 55-59 masters standards. Glad I did ,Man that smoked my legs. Pretty happy though since I weigh 75-85 lbs more than most folks doing this .I’ll take it wink I will probably do this one again at heavier weight level. I like the Deadlifts and step ups combination. I think strong legs are the most important things an older athlete should maintain.

99 lbs x 10 deadlift
15 reps 20” box
137 lbs x 15 deadlift
15 reps 20” box
187 x 20 deadlift
15 reps 20” box
226 x 17   deadlift
total 107 reps   http://vimeo.com/89410750

Have a Great grin  day all

Awesome!

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 18 March 2014 02:14 PM   [ Ignore ]   [ # 25 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  460
Joined  2013-10-05

140318 TUESDAY

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

WOD: Daniel
Puppy-light:
15 pull-ups, 80# band
400 meter Nordic Track ski
45 pound Thruster, 21 reps
800 meter Nordic Track ski
45 pound Thruster, 21 reps
400 meter Nordic Track ski
15 Pull-ups 80# band

Time: 15:38

5 reps bench 110#
10 pistols, each leg

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

Profile
 
 
Posted: 18 March 2014 02:18 PM   [ Ignore ]   [ # 26 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  367
Joined  2013-07-07
Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

Nice reps for 14.3, Murph!
FWIW, I’ve heard from many CFers who typically bound on box jumps that they should have stepped up and down for 14.3 instead. They felt they spent way too much time recovering after bounding.

 Signature 

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

Profile
 
 
Posted: 18 March 2014 02:22 PM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3175
Joined  2013-07-26
Glorybelle - 18 March 2014 12:56 PM
OPG57 - 18 March 2014 12:11 PM

Afternoon all , I Did 14.3 at 55-59 masters standards. Glad I did ,Man that smoked my legs. Pretty happy though since I weigh 75-85 lbs more than most folks doing this .I’ll take it wink I will probably do this one again at heavier weight level. I like the Deadlifts and step ups combination. I think strong legs are the most important things an older athlete should maintain.

99 lbs x 10 deadlift
15 reps 20” box
137 lbs x 15 deadlift
15 reps 20” box
187 x 20 deadlift
15 reps 20” box
226 x 17   deadlift
total 107 reps   http://vimeo.com/89410750

Have a Great grin  day all

Nice work, OPG. I hear you… 14.3 was definitely something!
Way to keep it honest when you told LeaAnn not to help change weights. grin
I take it that’s an alley cat. Haha! I chuckled a little but I would’ve done the same thing because knowing me, I’d accidentally trip over it and hurt it.

Thanks Glorybelle, I didn’t intend for that part of the Video to get on there it was an oops.Actually the cat is my Daughters. Very affectionate . Likes to drop in front of you to have her belly rubbed. We trip over her a lot because of it.

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 18 March 2014 02:23 PM   [ Ignore ]   [ # 28 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3175
Joined  2013-07-26
AntDawg - 18 March 2014 01:23 PM
OPG57 - 18 March 2014 12:11 PM

Afternoon all , I Did 14.3 at 55-59 masters standards. Glad I did ,Man that smoked my legs. Pretty happy though since I weigh 75-85 lbs more than most folks doing this .I’ll take it wink I will probably do this one again at heavier weight level. I like the Deadlifts and step ups combination. I think strong legs are the most important things an older athlete should maintain.

99 lbs x 10 deadlift
15 reps 20” box
137 lbs x 15 deadlift
15 reps 20” box
187 x 20 deadlift
15 reps 20” box
226 x 17   deadlift
total 107 reps   http://vimeo.com/89410750

Have a Great grin  day all

Awesome!

Thanks AntDawg, Great set of Squats yourself wink

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 18 March 2014 02:25 PM   [ Ignore ]   [ # 29 ]
Terrier
RankRankRankRank
Total Posts:  57
Joined  2013-02-21

Pack ISH
For time:
25 Pull-ups w band
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups w band

16:25

I’ve been on and off the Crossfit wagon for a while now. Trying to come back and stick with it this time. Hi again!


Joe

M/40/6’/206lbs

 Signature 

M/40/6ft/205

Profile
 
 
Posted: 18 March 2014 02:29 PM   [ Ignore ]   [ # 30 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  252
Joined  2012-12-23

Buy-in: Going through the motions of the WOD, finding ways to make everything work at my home gym (I am without car for a bit due to an auto accident last Thur).

WOD: Hero Daniel
Puppies:
25 Australian pull-ups
200 meter run
40 pound Thruster, 21 reps
400 meter run
40 pound Thruster, 21 reps
200 meter run
25 Australian pull-ups

Time: 12:47.6

Unbroken through the first set of 25 Australian pull-ups. Sweet! Runs and thrusters were pretty systematic, and then I had to take several pauses during the final set of Australian pull-ups. This one was a load and I was pretty gassed when I was done.

Cash-out: 13 minutes of elliptical, level 9, 198 calories. I sure didn’t want to go too fast!

 Signature 

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!

Profile
 
 
   
2 of 4
2