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Wednesday, March 19th, 2013 - Rest Day
Posted: 19 March 2014 04:56 PM   [ Ignore ]   [ # 16 ]
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Back Squat
135x10, 185x5
230x3, 250x3, 280x3

Then:
3 RFT
5 Muscle-up Progressions(jumping, rings at eyebrows)
15 Burpees

9:32

Then:
3x
10 GHD Sit-ups
10 Back Ext

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M/48/5’ 11”/220#

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Posted: 19 March 2014 05:43 PM   [ Ignore ]   [ # 17 ]
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Wednesday 140319
(Away from home)

Run 2.5 mi. 20:05 min

Pack - Post Time
  25 pull up (sub’d 15)
  400 m run
  65 lb thruster, 21 rep
  800 m run
  65 lb thruster. 21 rep
  400 m run
  25 pull up (sub’d 15)

Time: no time recorded. Public gym, had to work around others.

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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: 19 March 2014 05:49 PM   [ Ignore ]   [ # 18 ]
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Chrispy23 - 19 March 2014 04:56 PM

Back Squat
135x10, 185x5
230x3, 250x3, 280x3

Then:
3 RFT
5 Muscle-up Progressions(jumping, rings at eyebrows)
15 Burpees

9:32

Then:
3x
10 GHD Sit-ups
10 Back Ext

Good squat numbers Chris

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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: 19 March 2014 05:59 PM   [ Ignore ]   [ # 19 ]
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Run 5k, lots and lots of hills
26:18

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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: 19 March 2014 06:31 PM   [ Ignore ]   [ # 20 ]
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dannyrod - 19 March 2014 05:59 PM

Run 5k, lots and lots of hills
26:18

Sounds like fun, Did you fly Solo or take the kids in a stroller.  . Take care Danny

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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: 19 March 2014 06:41 PM   [ Ignore ]   [ # 21 ]
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Ryan

Light CFWU no push-ups or pull-ups.

Puppies:
Three rounds for time of:
Muscle up progressions 1 strict pull-up, 1 parallel bar dip x5
12 Burpees

10:40

Cash out, treadmill sprints 10 rounds of 10 seconds on at 8 mph 20 seconds off at 4.5 mph..

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Posted: 20 March 2014 12:21 AM   [ Ignore ]   [ # 22 ]
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Kettlebell Clinic

Then my own creation:
Row 500m
Russian KBS 50 reps
Row 400m
Russian KBS 40 reps
Row 300m
Russian KBS 30 reps
Row 200m
Russian KBS 20 reps
Row 100m
Russian KBS 10 reps

10:54 @ 16kg

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M 29 178cm 80kg

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Posted: 20 March 2014 06:03 AM   [ Ignore ]   [ # 23 ]
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FRIDAY 140314

Workout 14.3

Puppies
5 Rds
5 Deadlifts, 65#
10 Box jumps, 15”

Time=3:56

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 20 March 2014 06:18 AM   [ Ignore ]   [ # 24 ]
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OPG57 - 19 March 2014 05:49 PM
Chrispy23 - 19 March 2014 04:56 PM

Back Squat
135x10, 185x5
230x3, 250x3, 280x3

Then:
3 RFT
5 Muscle-up Progressions(jumping, rings at eyebrows)
15 Burpees

9:32

Then:
3x
10 GHD Sit-ups
10 Back Ext

Good squat numbers Chris

Thanks OPG57. Trying to creep my numbers up keeping good form. I need to figure out a video set-up or get into a box to make sure my form is correct. Have a great day.

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M/48/5’ 11”/220#

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Posted: 20 March 2014 08:27 AM   [ Ignore ]   [ # 25 ]
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OPG57 - 19 March 2014 06:31 PM
dannyrod - 19 March 2014 05:59 PM

Run 5k, lots and lots of hills
26:18

Sounds like fun, Did you fly Solo or take the kids in a stroller.  . Take care Danny

Solo this time, Guy! Kiddos are both sick still…

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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: 20 March 2014 03:47 PM   [ Ignore ]   [ # 26 ]
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5 chin-ups
3 rounds
12 Back rack lunges w/ 135
12 Strict pull-ups
5 chin-ups
100 single unders

Notes: After 3 weeks, still not feeling 100%.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 21 March 2014 10:47 AM   [ Ignore ]   [ # 27 ]
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140308
Workout 14.2

30:  Couldn’t get past the first round.  That was a smoker!

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

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