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Wednesday, March 26th, 2014 - 800m repeats
Posted: 25 March 2014 04:56 PM   [ Ignore ]
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WEDNESDAY 140326

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 130206.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 26 March 2014 05:10 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
As Rx’d

Pups
3 rounds
400-meter run
Rest 2 minutes in between

-Or-

2 rounds
800-meter run
Rest 2 minutes in between

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

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(hed) pe, Represent (2004)

M/48/5’6”/161#

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Posted: 26 March 2014 06:16 AM   [ Ignore ]   [ # 2 ]
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I’m taking a break this week, and looking at some of the WODs that I’ve missed. JACK, LINDA… I’m missing out on some good ones! I’ll definitely have to make sure I do those next week!

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M/34/5’ 10”/182#

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Posted: 26 March 2014 07:09 AM   [ Ignore ]   [ # 3 ]
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AntDawg - 26 March 2014 06:16 AM

I’m taking a break this week, and looking at some of the WODs that I’ve missed. JACK, LINDA… I’m missing out on some good ones! I’ll definitely have to make sure I do those next week!

Good to see your taking a breather. I think most active CFers should take a week off 3-4 times a year at minimum to let the body catch up on the healing process . Enjoy the rest 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: 26 March 2014 07:11 AM   [ Ignore ]   [ # 4 ]
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Morning all ,Olypowergal 5000 meter row in 29:36 PR   2 minutes off of previous time. Great job Wife grin
Have a great day all.

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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: 26 March 2014 08:41 AM   [ Ignore ]   [ # 5 ]
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B/I:
100 single-unders
cfwu x1
stretch/mobility

SWOD:
Bench Press:
2x5 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-100-115-125-135 lbs

WOD:
3 rounds for time of:
400 meter run
rest 2 minutes between rounds
Times: 2:21, 2:20, 2:21

C/O:
stretch

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 26 March 2014 09:13 AM   [ Ignore ]   [ # 6 ]
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WU: RUN 2 k

WOD: WEDNESDAY 140326
3 rounds for time of:
Run 800 meters
Rest 2 minutes

3:23 / 3:20 / 3:17

Then

75’ min spinning class

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M/44/6´/185
CF since 08/01/2013

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Posted: 26 March 2014 09:44 AM   [ Ignore ]   [ # 7 ]
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Hang Power Snatch x3- 95, 115, 135x3x3
Power Snatch + OH Squat x 1+5- 135x1+5x3
Squat x5-135, 185, 225x5x3
Shoulder Press x5- 65, 85, 95, 105x5x3
Deadlift x1- 135, 225, 315, 405, 455, 500

heavy bag

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M/26/5’9”/178

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Posted: 26 March 2014 09:49 AM   [ Ignore ]   [ # 8 ]
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karatejones - 26 March 2014 09:44 AM

Hang Power Snatch x3- 95, 115, 135x3x3
Power Snatch + OH Squat x 1+5- 135x1+5x3
Squat x5-135, 185, 225x5x3
Shoulder Press x5- 65, 85, 95, 105x5x3
Deadlift x1- 135, 225, 315, 405, 455, 500

heavy bag

Still Got that 500 deadlift. Great work! 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: 26 March 2014 10:15 AM   [ Ignore ]   [ # 9 ]
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Annie

Warmup
Breaking sit-ups 3 x 9
Hip lifts 3 x 9
Sit-ups with leg spikes 3 x 9
Side knee lifts 2 x 2 x 12
Rubber band side steps 1 x 2 x 12
Supermans 2 x 8
Dead bugs 2 x 8

Recon Ron
2 Pull-ups

Skill
Double-unders

WOD
Annie
50-40-30-20-10
3 SU
Abmat sit-ups

DNF
Hip ok up to third round, but I decided to stop there.

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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: 26 March 2014 10:29 AM   [ Ignore ]   [ # 10 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson, squat, shoulder pass, good morning, sit-ups, pull-ups, dips

140324
Jack—RIP
Pack:
Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 24 inch box

6 + 3 push press

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 26 March 2014 10:30 AM   [ Ignore ]   [ # 11 ]
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4.5 mile walk around hood with wife and kiddos

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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: 26 March 2014 10:39 AM   [ Ignore ]   [ # 12 ]
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dannyrod - 26 March 2014 10:30 AM

4.5 mile walk around hood with wife and kiddos

Best WOD of all grin

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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: 26 March 2014 11:26 AM   [ Ignore ]   [ # 13 ]
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Row/Hip Extensions/GHD

4 rounds for time of:
1,000-m row
12 hip extensions
12 GHD sit-ups

26:40

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 26 March 2014 11:45 AM   [ Ignore ]   [ # 14 ]
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Warm up: 1 mile jog 9:15

Run: 3x800 with 2 min rest

4:06; 3:46; 3:50

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Posted: 26 March 2014 01:22 PM   [ Ignore ]   [ # 15 ]
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C25k week 2

31 minutes walk/jog intervals

Tried to do the rx run afterward but too tired and sore from yesterday.

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M / 41yo / 230# / 5’9”/ super redneck

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