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Tuesday, March 18th, 2014 - Daniel
Posted: 18 March 2014 02:51 PM   [ Ignore ]   [ # 31 ]
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Ryan modified for time

Pack:
Three rounds for time of:
1 pull up/1 ring dip X 10
15 Burpees

Time 13:04

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M/32/6’2’‘/240#

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: 18 March 2014 03:06 PM   [ Ignore ]   [ # 32 ]
Terrier
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Puppies:
25 Pull-ups (or progressions)
200 meter run
45 pound Thruster, 21 reps
400 meter run
45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)

Time:13:04

Pullups on the gravitron. 100#

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M / 41yo / 230# / 5’9”/ super redneck

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Posted: 18 March 2014 03:18 PM   [ Ignore ]   [ # 33 ]
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400 meter run
CFWU, no pulls, squats, and situps
Core workout, 5 min

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

20 min 8 sec

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Posted: 18 March 2014 04:42 PM   [ Ignore ]   [ # 34 ]
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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

Good work murph. The Outlaw Way recommended step-up, drop downs for “box jumps”. That was the method I used and believe was best. Part of the idea was to keep HR down during box jumps.

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

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Posted: 18 March 2014 04:44 PM   [ Ignore ]   [ # 35 ]
Big Dawg
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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

Laps: 0:47/1:58/1:24/4:11/2:58/1:29
Time 12:51

Rediculous set up for the pull-ups and the treadmill at the hotel; had to do thrusters with 2x dumbells.

$-out: 20 min slow jog @ 10km/h

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 18 March 2014 04:59 PM   [ Ignore ]   [ # 36 ]
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Tuesday 140318

No rain. No snow. Sort of warm out. Went for a run outside.
  12 km. 59 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: 18 March 2014 05:22 PM   [ Ignore ]   [ # 37 ]
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20140318 Tue
“Ryan” Self-scaled Puppies plus:
5 rounds for time of:
10 pull-ups (green band assist)
10 ring dips (green band assist)
10 burpees
18:05
RIP.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 18 March 2014 05:47 PM   [ Ignore ]   [ # 38 ]
Hound
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Light CFWU..

Buttercups for the pull-ups and weight, run on the treadmill with the pack.


15 Pull-ups (8 strict)
400 meter run
15-35 pound Thruster, 21 reps (20 pounds)
800 meter run
15-35 pound Thruster, 21 reps (20 pounds)
400 meter run
15 Pull-ups (10 strict)

19:22

3 weeks 1 day till medical restrictions lifted.

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Posted: 18 March 2014 06:52 PM   [ Ignore ]   [ # 39 ]
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Four-year-old son’s first ever soccer practice, then an old friend came by for dinner.  Life happens.

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35/m/6’2”/170

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Posted: 18 March 2014 07:27 PM   [ Ignore ]   [ # 40 ]
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Bench
4 x 215 x 5
225 x 5

Row
45 x 50

Bandy push down
100

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 18 March 2014 07:41 PM   [ Ignore ]   [ # 41 ]
Big Dawg
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Daniel (great name for a WOD!)

Puppies:
25 Pull-ups (or progressions) - from feet on floor, knees bent, arms extended… slight kip
200 meter run
25-45 pound Thruster, 21 reps - 45#
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)

20:22

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 18 March 2014 11:15 PM   [ Ignore ]   [ # 42 ]
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Pup
15 pull ups
200m run
15 thrusters 17.5kg
400m run
15 thrusters 17.5kg
200m run
15 pull ups
10.22

Getting better
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: 18 March 2014 11:46 PM   [ Ignore ]   [ # 43 ]
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Too sore to lift. Those deadlifts kicked my ass.

AM prehab and mobs: bulletproof shoulders, roll pec minor, psoas, t-spine OH bias etc.

PM @ school
3 rounds, 1 minute of each:
pull down
lunges
rows
box jumps
laying DB press
sumo squat
rest

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M 29 178cm 80kg

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Posted: 19 March 2014 02:23 AM   [ Ignore ]   [ # 44 ]
Big Dawg
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OPG57 - 18 March 2014 04:19 AM
TopMac - 18 March 2014 02:09 AM

internet issues again….so getting caught up on the last three days of posts:

16 Mar 14 – Run a mile
w/u – 10 min walk/jog on treadmill
then run 1 mile: 1st ¼ @ 7:30 pace in 2:01
                    2nd ¼ @ 8:00 pace @ 3:55
                    3rd ¼ @ 8:30 pace @ 5:35
                  last ¼ @ 9:00 pace (9:30 last 1/10) = Total time:  7:19

$ out: wtd incline sit-ups: 10@ 40#, 10@ 30#, 15@20#


17 Mar 14 – Rest

18 Mar 14 – Open 14.3 – Deadlift/Box Jumps

w/u: CFWU x 1; 1st round @ 135 + 11 24” box jumps - crashed and burned on 12; foot slipped off of wooden box, recovered, over-balance, and fell…I thought I had moved all of the other equipment out of the way, but in my oh-so-graceful fall to the ground, I managed to take a couple of small divots out of the back of my left leg just above the Achilles tendon after whacking it on a stupid preacher curl bench!  shut eye  Luckily it wasn’t bad; bandaged it up so that I didnt bleed all over the box and the floor, then went back and did:

AMRAP in 8:00: 
      Deadlift x 10 @ 135#’s
      Box jump x 15 @ 20” (crashed using 24” box, so dropped down for safety reasons!) grin
      Deadlift x 15 @ 185#
      Box Jump x 15 @ 20”
      Deadlift x 20 @ 225#
      Box Jump x 15 @ 20”
      Deadlift x 25@ 275#
      Box Jump x 15 @ 20”
      Deadlift x 30 @ 315#
      Box Jump x 15 @ 20”
      Deadlift x 35@375#
      Box Jump x 15 @ 20”

Total reps = 75

I was hoping to at least get into the 275# deadlifts which would have broken my goal of at least 90 reps, but since I had almost finished the first round before wiping out, I decided to be happy with my score…
form quickly degenerated after the first 5 225# deads, so I went to a triple, then several doubles and finished with singles in an effort to be able to both walk and work out tomorrow…I can honestly say I didn’t leave much if anything in the tank.  I was a little more deliberate on the box jumps, but not enough to be considered ‘resting’…time ran out as I dropped the bar after 20 and turned towards the box…liked this one, may have to revisit it another day!

$ out: max abmat situps - 55

Ouch! You get points for carrying on though.Good job Top!

Thanks guy! It bled worse than it looked after 24 hours!

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 19 March 2014 05:02 AM   [ Ignore ]   [ # 45 ]
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Glorybelle - 18 March 2014 02:18 PM
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.

Thanks GB, I am not a fan of bounding just because of the apparent increase in injury risk. I have read where a lot of people blew out their Achilles tendons doing hi-rep bounding box jumps and based on what I have read, the injury happens most often on the jump down/ spring back up. Since I am not competing or making a living doing this, I figure safer is better, especially if you can get the same cardio effect doing step ups.

I am not sure if jumping up and stepping down could have been faster or maybe a combination jump up/ step down then move to step up/ step down when i got winded. I kind of felt like i could have pushed myself harder on the box jumps either way. How did you attack this WOD? Did you jump or step up/ down?

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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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