3 of 5
3
Tuesday, March 25th, 2014 - Linda aka “Three bars of death”
Posted: 25 March 2014 01:18 PM   [ Ignore ]   [ # 31 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  450
Joined  2013-10-05
Corey - 24 March 2014 08:25 PM

Ran my first 10k Saturday!  Came in a little over an hour, 1:02.  Wasn’t too bad.  My goal was to run it non-stop and I did just that.

Today was 5 rounds
1 75 yd run
5 x 95# thrusters
10 pull ups
13 minutes.

I managed 3 sets of unbroken pull ups (most ever).  4th set was broken at seven, 5th set was complete using reverse grip.

-corey

Nice time on the run; I admire anyone that can run more than a mile without walking.  grin  1 mile is my current wall for running.

 Signature 

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

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

Profile
 
 
Posted: 25 March 2014 01:20 PM   [ Ignore ]   [ # 32 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  450
Joined  2013-10-05
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

Whoever gave you that present owes you one. wink

Happy Birthday, and nice job.

 Signature 

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

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

Profile
 
 
Posted: 25 March 2014 01:30 PM   [ Ignore ]   [ # 33 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3090
Joined  2013-07-26
dannyrod - 25 March 2014 11:08 AM

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

sounds like a fun one Danno wink

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 25 March 2014 01:32 PM   [ Ignore ]   [ # 34 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3090
Joined  2013-07-26
Glorybelle - 25 March 2014 12:39 PM

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

Super effort Glorybelle grin

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 25 March 2014 02:11 PM   [ Ignore ]   [ # 35 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4593
Joined  2007-11-13

warm up
MOBs

Lift
cDL
[5@135;5@165;5@195;5@225;2@255 warm up]
Attempt 15x2reps @260; got 15x2 (EMOM)
Debrief- All reps were bandy-horizontal distracted.

1.5hr break, then…

WOD (from BrandX 3/25/2014)
Find 5RM touch-n-go clean; got 5s@135/155/170/185/195
5min rest, then…
50 box jump overs, 24inch; done in 2:27 (all jump OVERS, no top touches)

In WOD from 2/12/14 jump over times for 50 were 3:02 & 2:53

$-out
3x
33 AbMat butterfly sit-ups
25 push-ups
15 t2b

 Signature 

44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

Profile
 
 
Posted: 25 March 2014 02:13 PM   [ Ignore ]   [ # 36 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  246
Joined  2012-12-23

Buy-in: Going through the movements of the WOD, making sure the weights are suitable for a timed WOD (they’re hard, but they are)

WOD:
10-8-6-4-2
Leg press, 270#
Bench press, 90#
Clean, 70#

Time: 7:58.1

Leg press was pretty steady; bench presses went fairly fast; cleans went slowly. I think the scaling was stout, but fair. I think I had that validated in the cash-out:

Cash-out: 25 minutes recumbent stationary bike, 282 calories. I was running out of gas at the higher resistance levels, so I think I sold out fairly well in the WOD.

 Signature 

M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

Profile
 
 
Posted: 25 March 2014 02:26 PM   [ Ignore ]   [ # 37 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  935
Joined  2009-10-30

Linda

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

Scaled weight to 80% of Rx:

DL 265#
Bench 175#
Clean 135#

Time: 28:39

Previous times scaled to 70% and 75%. First time trying 80% of Rx. Definitely 3 bars of death!

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 25 March 2014 02:30 PM   [ Ignore ]   [ # 38 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  225
Joined  2011-09-27

“Jack” Press/Swings/Box Jumps

Burg. Warmup x2

Pack:
Complete as many rounds as possible in 20 minutes of:
80 pound Push press, 10 reps
10 KB Swings, 35lb
10 Box jumps, 20 inch box

8 rds in 19:40

That was a lot tougher than I thought it would be. The presses got very heavy (to me) after a while. wink

 Signature 

Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

Profile
 
 
Posted: 25 March 2014 02:33 PM   [ Ignore ]   [ # 39 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  567
Joined  2010-03-16

FRIDAY 140321

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
25 40 wall-ball shots, 20 lb. to 10-foot target

135

T2B were the time suck. I finished my row at 3:06 and only had 2 min left when I started the WB! Another thing to practice.

 Signature 

M/48/5’ 11”/220#

Profile
 
 
Posted: 25 March 2014 02:34 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  935
Joined  2009-10-30
OPG57 - 25 March 2014 09:45 AM

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

Great job OPG!

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 25 March 2014 02:38 PM   [ Ignore ]   [ # 41 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  935
Joined  2009-10-30
Glorybelle - 25 March 2014 12:39 PM

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

Great job Glorybelle!

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 25 March 2014 03:14 PM   [ Ignore ]   [ # 42 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3090
Joined  2013-07-26
Smokey - 25 March 2014 02:26 PM

Linda

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

Scaled weight to 80% of Rx:

DL 265#
Bench 175#
Clean 135#

Time: 28:39

Previous times scaled to 70% and 75%. First time trying 80% of Rx. Definitely 3 bars of death!

Great poundages Smokey!  60% Clean,80% Bench and 120% Deadlift were good choices. I know you had to work for this one. wink  I checked your percentages for me.  159 clean   211 bench and 316 deadlift.  Yikes!  ohh

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 25 March 2014 03:16 PM   [ Ignore ]   [ # 43 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3090
Joined  2013-07-26
Smokey - 25 March 2014 02:34 PM
OPG57 - 25 March 2014 09:45 AM

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

Great job OPG!

Thanks David

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 25 March 2014 03:36 PM   [ Ignore ]   [ # 44 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  387
Joined  2010-12-28

140324 Jack

Puppies:
Complete as many rounds as possible in 12-15 minutes of: 15 mins.
15-25 pound Push press, 10 reps - 25#
10 KB Swings, 10-15# - 15# DB
10 Box jumps, 12-15 inch box (Step ups allowed) 13”; no step ups

8 rounds + 10pp, 10 swings, 6 box jumps

 Signature 

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

Profile
 
 
Posted: 25 March 2014 03:50 PM   [ Ignore ]   [ # 45 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  367
Joined  2013-07-07

@smokey and OPG, thanks!

And Smokey, 80% of Rx on Linda is incredible! I’m sure you felt every ounce. Linda is no joke.

 Signature 

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

Profile
 
 
   
3 of 5
3