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Tuesday, March 25th, 2014 - Linda aka “Three bars of death”
Posted: 25 March 2014 08:20 AM   [ Ignore ]   [ # 16 ]
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DL, HPC, PP Complex

Before: 500m row 20-22-24-22-20, knee PT, dyn WU

S/T: split jerk heavy singles
45x5, 95x3, 135x3, 155-175-185-185-185 (pr is 200)

8:00 AMRAP, Use 50% of today’s heaviest split jerk (I went with 100)
5 deadlifts
5 hang power cleans
5 push press
No bar dropping. Bar can only touch the ground during deadlifts and you can only rest in hang, front rack, lockout, or lapped bar positions. 5 burpee in-WOD penalty for each violation.
7 rounds + 7 reps. 10 burpees.

After: 6 chest to bar pullups (unbroken wink )

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 25 March 2014 08:31 AM   [ Ignore ]   [ # 17 ]
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Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

I did this one RXed and got 12 rounds done. I did 15 mins of warmup and stretching and it paid off. My wrists and hands usually are sore afterwards but not today. Take care everyone!

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Donald K. Toro

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Posted: 25 March 2014 08:57 AM   [ Ignore ]   [ # 18 ]
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140325

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift - 200lbs
Body-weight bench press - 100lbs
3/4 body-weight clean - 95lbs

Set up three bars and storm through for time.

B/I: HB 3/1x2

Time N/A

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You are not a beautiful or unique snowflake.

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Posted: 25 March 2014 09:24 AM   [ Ignore ]   [ # 19 ]
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Hey!  Doing 14.4?  Why not log your rowing on the Concept2 site?  You could help win a new rower for Brand X.  See below.

Linda:

Weighed in at 225.  How’d that happen? dontknow

Pack:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight (225 lb) deadlift
3/4 Body-weight (170 lb) bench press
3/4 1/2 body-weight (115 lb) clean

Set up three bars and storm through for time. —I only have one bar, so I lost a little bit of time swapping plates.

47:30 (a 4:39 PR!)

Compare to 130905:

52:09 using same weight scheme, but I weighed < 215.

 

For later:

Concept 2 Mud Season Madness

Row 5K:  21:16.1

23 of 25 days

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg Challenge.  The challenge runs 15 March through 15 April, but it’s not too late to sign up.  We have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 25 March 2014 09:39 AM   [ Ignore ]   [ # 20 ]
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dtoro - 25 March 2014 08:31 AM

Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

I did this one RXed and got 12 rounds done. I did 15 mins of warmup and stretching and it paid off. My wrists and hands usually are sore afterwards but not today. Take care everyone!

Hey Don Good to see you popping in.Are you a civilian yet? LOL  Good Work on the WOD .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: 25 March 2014 09:40 AM   [ Ignore ]   [ # 21 ]
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AtomicDawg - 25 March 2014 09:24 AM

Hey!  Doing 14.4?  Why not log your rowing on the Concept2 site?  You could help win a new rower for Brand X.  See below.

Linda:

Weighed in at 225.  How’d that happen? dontknow

Pack:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight (225 lb) deadlift
3/4 Body-weight (170 lb) bench press
3/4 1/2 body-weight (115 lb) clean

Set up three bars and storm through for time. —I only have one bar, so I lost a little bit of time swapping plates.

47:30 (a 4:39 PR!)

Compare to 130905:

52:09 using same weight scheme, but I weighed < 215.

 

For later:

Concept 2 Mud Season Madness

Row 5K:  ?

23 of 25 days

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg Challenge.  The challenge runs 15 March through 15 April, but it’s not too late to sign up.  We have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

Heck of an effort on that one David 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: 25 March 2014 09:45 AM   [ Ignore ]   [ # 22 ]
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Morning all ,Bench day using Close grip on all sets
44 x 20
88 x 10
132 x 5
176 x 3
220 x 2
242 x 1
264 x 1
286 x 1
308 x 1
330 x 1
341 x 1 fail
308 x 2
264 x 7     http://vimeo.com/90022311

last week for this, back to a strength program again for 8 weeks, I will stick with close grips because I like the way my triceps feel doing it that way.
Have a great day all 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: 25 March 2014 09:56 AM   [ Ignore ]   [ # 23 ]
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Back squat.

Warmup
Sit-up variations
Hip and leg lifts
Mobility
Pistol squats (scaled)

Strength
Back squat 5-5
In kg: 20-30

Injury effects still present. No more weight today.

Recon Ron
3 Pull-ups

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 25 March 2014 10:11 AM   [ Ignore ]   [ # 24 ]
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I got two months and then get promoted to Mr. Donald instead of Sgt donald lol! You’re a bad ass by the way, you bench as much as I dead lift lol!

OPG57 - 25 March 2014 09:39 AM
dtoro - 25 March 2014 08:31 AM

Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

I did this one RXed and got 12 rounds done. I did 15 mins of warmup and stretching and it paid off. My wrists and hands usually are sore afterwards but not today. Take care everyone!

Hey Don Good to see you popping in.Are you a civilian yet? LOL  Good Work on the WOD .Take care

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Donald K. Toro

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Posted: 25 March 2014 10:38 AM   [ Ignore ]   [ # 25 ]
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dtoro - 25 March 2014 10:11 AM

I got two months and then get promoted to Mr. Donald instead of Sgt donald lol! You’re a bad ass by the way, you bench as much as I dead lift lol!

OPG57 - 25 March 2014 09:39 AM
dtoro - 25 March 2014 08:31 AM

Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

I did this one RXed and got 12 rounds done. I did 15 mins of warmup and stretching and it paid off. My wrists and hands usually are sore afterwards but not today. Take care everyone!

Hey Don Good to see you popping in.Are you a civilian yet? LOL  Good Work on the WOD .Take care

Good deal,So are the household goods and car shipping in next couple of Weeks?  You aren’t going to know what to do with yourself will all the freedom that goes along with being called Mr. LOL  Thanks on the bench my friend. Safe trip back stateside. 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: 25 March 2014 11:08 AM   [ Ignore ]   [ # 26 ]
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At a different station today….

12 Days Of Christmas style:
1 Rope climb 15’
2 Squat cleans 115#
3 Burpees
4 Pullups
5 Wall balls 20#
6 Hand release pushups
7 Toes to bar
8 KB swings 55#
9 Goblet squats 55#
10 Walking lunges front rack 115# (20 total)

26:28

In
500m row
DROMS
Couple rounds of Cindy

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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: 25 March 2014 12:39 PM   [ Ignore ]   [ # 27 ]
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Linda

10-9-8, etc., etc. ...1
Body-weight dead lift, 135 pounds
75 pound bench press
75 pound squat cleans from ground
28:36

I could not have eked out an extra ounce of energy for the WOD today.

Compare to 130905:
19:30
DLs 105#
BP 75#
Squat cleans 55#

Happy to see strength gains. grin

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

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Posted: 25 March 2014 01:05 PM   [ Ignore ]   [ # 28 ]
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AtomicDawg - 25 March 2014 09:24 AM

Hey!  Doing 14.4?  Why not log your rowing on the Concept2 site?  You could help win a new rower for Brand X.  See below.

Linda:

Weighed in at 225.  How’d that happen? dontknow

Pack:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight (225 lb) deadlift
3/4 Body-weight (170 lb) bench press
3/4 1/2 body-weight (115 lb) clean

Set up three bars and storm through for time. —I only have one bar, so I lost a little bit of time swapping plates.

47:30 (a 4:39 PR!)

Compare to 130905:

52:09 using same weight scheme, but I weighed < 215.

 

For later:

Concept 2 Mud Season Madness

Row 5K:  ?

23 of 25 days

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg Challenge.  The challenge runs 15 March through 15 April, but it’s not too late to sign up.  We have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

Great PR, AtomicDawg!

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

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Posted: 25 March 2014 01:05 PM   [ Ignore ]   [ # 29 ]
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TopMac - 25 March 2014 02:55 AM

25 March 2014 - Open 14.4 Chipper

Chipper for a Birthday Present…smh LOL

Pack:    14:00 AMRAP
        60 Cal Row
        50 Toes 2 BarKnees to chest
        40 Wall Ball, 14# ball @ 10’ target
        30 Cleans @ 95# Power Cleans
        20 M/UJumping M/U (rings level with head)
Reps=192

I tried th T2B during my warm-up and realized I would still be trying to get to 50, so subb’d knees to chest.  Wall ball was 20 and 20, Cleans were sets of 5.

@SheepDawg and @ OPG, thanks for the shout-outs on the 3 mile time….I was pleasantly surprised at how “not painful” it was! cool smile

Happy birthday, and nice job on 14.4!

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

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Posted: 25 March 2014 01:05 PM   [ Ignore ]   [ # 30 ]
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TUESDAY 140325
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift - @ 80kg(BW)
Body-weight bench press - @ 60kg(3/4 BW)
3/4 body-weight clean - @ 60kg(As Rx’d)

Set up three bars and storm through for time. love this coment, sadly i only have one bar

Time 21:54

4:35 longer than last time, but increased DL by 20kg and the other teo by 2.5 kg. Dont know what to make of that, but happy to tick off another work out:o)

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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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