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Thursday, March 20th, 2014 - 5km
Posted: 20 March 2014 09:30 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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24:35 5K run
Not a PR

I definitely put some effort into it today, but it was tough. I’m just not the runner I used to be, and oddly I’m not that disappointed.

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Went away in 2010, came back to CF in April 2013

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Posted: 20 March 2014 09:38 AM   [ Ignore ]   [ # 17 ]
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Bench: 45x15, 95x10, 155x5, 205x3, 235x1, 260x1 PR
225x3 with 1 second pause

WOD: For time
Pull up x25
Run 400m
65lb Thruster x21
Run 800m
65lb Thruster x21
Run 400m
Pull up x25

13:11

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M/34/5’ 10”/182#

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Posted: 20 March 2014 09:55 AM   [ Ignore ]   [ # 18 ]
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AntDawg - 20 March 2014 09:38 AM

Bench: 45x15, 95x10, 155x5, 205x3, 235x1, 260x1 PR
225x3 with 1 second pause

WOD: For time
Pull up x25
Run 400m
65lb Thruster x21
Run 800m
65lb Thruster x21
Run 400m
Pull up x25

13:11

Nice PR!

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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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Posted: 20 March 2014 09:58 AM   [ Ignore ]   [ # 19 ]
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W/U
100 double-unders (50 straight to start)
stretch
handstands
burgener
3x Samson, shoulder pass, back ext, sit-ups, pull-ups, dips

140317   Arnie—RIP
With a kettlebell
10 Turkish get-ups, Right arm 0.5 pood
25 Swings 1 pood
10 Overhead squats, Left arm 0.5 pood
25 Swings 1 pood
10 Overhead squats, Right arm 0.5 pood
25 Swings 1 pood
10 Turkish get-ups, Left arm 0.5 pood
16:15

$o
headstands

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M/42/5’10”/173#

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Posted: 20 March 2014 10:16 AM   [ Ignore ]   [ # 20 ]
Terrier
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5k 41:55
First five k in two yrs

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M / 41yo / 230# / 5’9”/ super redneck

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Posted: 20 March 2014 10:23 AM   [ Ignore ]   [ # 21 ]
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David J H - 20 March 2014 07:56 AM

Morning all.  Just checking in. We managed to drive (450 miles) to my home town El Paso TX.
Visiting with my family. Showing off the kids. grin
I am still enduring this wicked sinus infection. I guess that is a blessing in disguise because if I was feeling well I’d be mad that I’m missing my workouts this week.
Keep up the strong work guys.
Every time I read your posts I feel inspired to get well and get back to the Wods
wink

Safe Trip my friend.Sorry to hear about sinuses. The WODs will be waiting for you when you get back wink  try not to do them all in one day LOL

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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: 20 March 2014 10:32 AM   [ Ignore ]   [ # 22 ]
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Glorybelle - 20 March 2014 09:30 AM

24:35 5K run
Not a PR

I definitely put some effort into it today, but it was tough. I’m just not the runner I used to be, and oddly I’m not that disappointed.

Sounds pretty fast to me. Fitness is about feeling good because everything is operating efficiently as God made it. Theres no gain in destroying our bodies pushing the boundaries of our hearts Joints and Lung capacity on a daily basis. testing our limits every once in a while is fun. To do it on a daily basis is insanity!  Glad to here you’re comfortable slowing down a little and enjoying the scenery of life.  grin Take care

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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: 20 March 2014 10:33 AM   [ Ignore ]   [ # 23 ]
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AntDawg - 20 March 2014 09:38 AM

Bench: 45x15, 95x10, 155x5, 205x3, 235x1, 260x1 PR
225x3 with 1 second pause

WOD: For time
Pull up x25
Run 400m
65lb Thruster x21
Run 800m
65lb Thruster x21
Run 400m
Pull up x25

13:11

Going to be joining me in the 300s before too long. Keep up the Good work AntDawg 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: 20 March 2014 10:34 AM   [ Ignore ]   [ # 24 ]
Big Dawg
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Murph99 - 20 March 2014 09:55 AM
AntDawg - 20 March 2014 09:38 AM

Bench: 45x15, 95x10, 155x5, 205x3, 235x1, 260x1 PR
225x3 with 1 second pause

WOD: For time
Pull up x25
Run 400m
65lb Thruster x21
Run 800m
65lb Thruster x21
Run 400m
Pull up x25

13:11

Nice PR!

Thanks!

Good job on Arnie! I only have a 1.5 pood kettlebell… I got 1 Turkish GU into that workout and ran with my tail between my legs…

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M/34/5’ 10”/182#

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Posted: 20 March 2014 10:35 AM   [ Ignore ]   [ # 25 ]
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Surfdok - 20 March 2014 10:16 AM

5k 41:55
First five k in two yrs

Congratulations on getting through it. You have a base line now to shave time off of. 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: 20 March 2014 10:36 AM   [ Ignore ]   [ # 26 ]
Big Dawg
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OPG57 - 20 March 2014 10:33 AM
AntDawg - 20 March 2014 09:38 AM

Bench: 45x15, 95x10, 155x5, 205x3, 235x1, 260x1 PR
225x3 with 1 second pause

WOD: For time
Pull up x25
Run 400m
65lb Thruster x21
Run 800m
65lb Thruster x21
Run 400m
Pull up x25

13:11

Going to be joining me in the 300s before too long. Keep up the Good work AntDawg wink

Thanks OPG! It was a big time struggle today.

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M/34/5’ 10”/182#

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Posted: 20 March 2014 10:38 AM   [ Ignore ]   [ # 27 ]
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dannyrod - 20 March 2014 08:23 AM
OPG57 - 20 March 2014 05:35 AM

Morning all, Rest day for us. Wow! my back and hamstrings still feel 14.3 . Liked the step ups.I will add these to my leg work.  Doing high volume Deadlifts,  Not a fan of those because of my powerlifting background was to work towards max singles as objective. 315 x 30,  365 x 35 is insanity in an exhausted state in my opinion. I wonder who thinks this stuff up , I would like to see a video of them trying to do it. grin

Ha! I also would love to see Castro do this.

Wouldn’t surprise me if they focus on Rich exclusively. Lets see what we can think up that Froning can’t possibly do. LOL

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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: 20 March 2014 10:44 AM   [ Ignore ]   [ # 28 ]
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Glorybelle - 20 March 2014 09:29 AM

@David J H, feel better soon. Sinus infections are horrible

OPG, hope those hamstrings recover quickly. My back is feeling better but it took a few days.

Thanks Glorybelle,Kind of moving like Tim Conways old man character from Carol Burnett Show today LOL Take care

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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: 20 March 2014 11:06 AM   [ Ignore ]   [ # 29 ]
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Warm up: 50 DU, 40 sit ups, 30 push ups, 20 T-bar swings 24kg, 10 pistols (with hand hold)

WOD 140315 Ryan (pack)
5 RFT of:
10 Jumping MU (rings at eye height - sub for 5 MU),
15 Burpees
Time:15:53

Skils: 3x5 false grip ring pull ups

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M/47/80kg

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Posted: 20 March 2014 12:26 PM   [ Ignore ]   [ # 30 ]
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12-9-6
Thrusters 95#
Pullups

2:10

Rest 5:00

12-9-6
Deadlift 225#
HSPU

5:35

In
2 rounds
250m row
10 pushups
5 pullups
10 squats

Back squat
95 x 5
135 x 5
185 x 5
3 x 205 x 3

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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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