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Saturday, March 22nd, 2014 - Push jerk
Posted: 22 March 2014 06:57 PM   [ Ignore ]   [ # 31 ]
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140322 SATURDAY

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

WOD: 14.4 puppies
50 burpees
40 knees to chest
30 sitting low ceiling volleyball sets, 10# ball
20 cleans,  45#
10 hand release push-ups

150 at the buzzer….

10 pull-ups, 50# band
3x10 bench press, 85#
1k Nordic Track ski

CD: 1:00 each- up-dog, down dog, plank hold, squat hold,  Korean splits

Songham 1, 2, 3

I will do this again tomorrow when I can get to a rower at the University Recreation Center, pack scaling.

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 22 March 2014 06:58 PM   [ Ignore ]   [ # 32 ]
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ffemtmcd - 22 March 2014 01:50 PM

Push Jerk
95/5, 95/5, 105/3, 105/3, 105/3, 115/1, 115/1, 115/1

Daniel - Pack

20:58

Restarting CF after a too long break - gotta get back into the groove

Good luck on kick starting your training again.

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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: 22 March 2014 06:59 PM   [ Ignore ]   [ # 33 ]
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SheepDawg - 22 March 2014 06:57 PM

140322 SATURDAY

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

WOD: 14.4 puppies
50 burpees
40 knees to chest
30 sitting low ceiling volleyball sets, 10# ball
20 cleans,  45#
10 hand release push-ups

150 at the buzzer….

10 pull-ups, 50# band
3x10 bench press, 85#
1k Nordic Track ski

CD: 1:00 each- up-dog, down dog, plank hold, squat hold,  Korean splits

Songham 1, 2, 3

I will do this again tomorrow when I can get to a rower at the University Recreation Center, pack scaling.

Good numbers SheepDawg 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: 22 March 2014 07:09 PM   [ Ignore ]   [ # 34 ]
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Thanks, Guy. Burpees and I remain at arms length, however. No ♡....  bye  LOL

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 23 March 2014 03:20 AM   [ Ignore ]   [ # 35 ]
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Still learning the lifts thanks mainly to youtube
Push jerk
5 - 12.5kg- 27.5lb
5 - 20kg - 44lb
3 - 25kg - 55lb
3 - 30kg - 66lb
3 - 35kg - 77lb
1 - 40kg - 88lb
1 - 45kg - 99lb
1 - 50kg -110lb
1 - 55kg - 121lb
1 - 57.5kg - 126.5lb

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: 23 March 2014 06:47 AM   [ Ignore ]   [ # 36 ]
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Morning all, Gorgeous day here so we opted to pull the sleds

Lea Ann   35 lbs   1 mile no rest   22:15
Me       101 lbs   1mile no rest   23:50

I like this one because it is not only physically demanding But Mentally also.  You have to dig deep to maintain your pace when the hamstrings and glutes are burning. Thankfully the heart rate seems to remain steady instead of peaking, I average about 150-160 range. Great Routine to test yourself.  Have a Great day all grin

Went back out and tried a burden sled pull from 2013 Crossfit Games     Iditarod sled pull 315 lbs   x 66 yards   2:54     Wow! that was tough!! beatup  http://vimeo.com/89843152

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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: 23 March 2014 08:51 AM   [ Ignore ]   [ # 37 ]
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FRIDAY 140314
Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

91

Hoy cow 275 felt like 500.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 23 March 2014 10:17 AM   [ Ignore ]   [ # 38 ]
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140323 SUNDAY

WU: 30 minutes TaeKwonDo practice

WOD: I went back and re-did 14.4 at the Pack level, subbing where necessary due to equipment/ability/location restrictions.

14:00 AMRAP
60 calorie row
50 knee raises (knees to chest)
40 wall ball subs (14# medicine ball with handles, no throws allowed in the gym)
30 cleans, 65#
20 5 muscle-up progressions (3 pull-ups/3 dips) on Gravitron, 80#

185 reps - 15 muscle-up progressions shy of completion.

10 minutes on recumbant bike (3 miles); complete last 15 muscle-up progressions; jog 1/2 mile

CD: 90 seconds each- Korean splits, Up Dog, right front stance, left front stance, middle stance, right back stance, left back stance

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 23 March 2014 10:30 AM   [ Ignore ]   [ # 39 ]
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SheepDawg - 23 March 2014 10:17 AM

140323 SUNDAY

WU: 30 minutes TaeKwonDo practice

WOD: I went back and re-did 14.4 at the Pack level, subbing where necessary due to equipment/ability/location restrictions.

14:00 AMRAP
60 calorie row
50 knee raises (knees to chest)
40 wall ball subs (14# medicine ball with handles, no throws allowed in the gym)
30 cleans, 65#
20 5 muscle-up progressions (3 pull-ups/3 dips) on Gravitron, 80#

185 reps - 15 muscle-up progressions shy of completion.

10 minutes on recumbant bike (3 miles); complete last 15 muscle-up progressions; jog 1/2 mile

CD: 90 seconds each- Korean splits, Up Dog, right front stance, left front stance, middle stance, right back stance, left back stance

Great Work SheepDawg, That burned some calories 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: 23 March 2014 10:53 AM   [ Ignore ]   [ # 40 ]
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Workout 14.3:
55
180 is my 1 rep deadlift PR.  185 just wasn’t happening today.  Maybe next time!

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

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Posted: 23 March 2014 03:34 PM   [ Ignore ]   [ # 41 ]
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Still keeping it light. Light CFWU.

Push Jerk

45/5, 55/5, 65/3, 65/3, 70/3, 70 again for all the 1’s. No twinges or aches.

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Posted: 23 March 2014 05:33 PM   [ Ignore ]   [ # 42 ]
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RadDawg - 23 March 2014 10:53 AM

Workout 14.3:
55
180 is my 1 rep deadlift PR.  185 just wasn’t happening today.  Maybe next time!

Good Job RadDawg. Nothing wrong with choosing your own scaling if Puppies is to light.  65 x 10 , 95 x 15,  135 x 20 , 155 x 25 , 175 x 30,  might be a good substitution for you. 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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