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Wednesday, March 26th, 2014 - 800m repeats
Posted: 26 March 2014 01:41 PM   [ Ignore ]   [ # 16 ]
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warm up
MOBs
100 lunges

Lift
cDL
[3@135;3@185;3@235;3@285 warm up]
Attempt 10x2reps @295; got 10x2 (EMOM)
Debrief- All reps were bandy-horizontal distracted.

20min rest, then…

WOD (from BrandX 3/26/2014)
3x 1000m C2 row [2min rest b/w pieces]
3:38.5
3:40.2
3:41.0

5min rest…

$-out
Find 3RM SP
3s@ 45/65/85/105/125/145/150 (well off record 3RM of 175 from 2yrs ago)
ONLY 2@155
Then 20reps @70% of 3RM (105#); got 10,5,5 (1min rest b/w sets)

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

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Posted: 26 March 2014 02:27 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 26 March 2014 07:11 AM

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.

Good going to Olypowergal!

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M/56/5’10”/212

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

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Posted: 26 March 2014 02:51 PM   [ Ignore ]   [ # 18 ]
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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.

WEDNESDAY 140326

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

3:45.7, 3:51.3, 4:06.9

Hilly (40’ gain) half-mile-ish loop in my neighborhood.

Compare to 130206:

3:14.4, 3:22.0, 4:12.0

Ran along very flat road.

However, a better comparison is to the 1 mile run we did the other week, since I ran along the same course:

7:58.9

 

A little later:

Concept 2 Mud Season Madness

Row 5K:  21:09.0

24 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 the deadline to sign up is April 1st.  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: 26 March 2014 02:56 PM   [ Ignore ]   [ # 19 ]
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Smokey - 26 March 2014 02:27 PM
OPG57 - 26 March 2014 07:11 AM

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.

Good going to Olypowergal!

I’ll pass that on David. 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 03:10 PM   [ Ignore ]   [ # 20 ]
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today’s WOD at the gym
14 min AMRAP
5 loops (about 100 meters each loop)
10 burpees
20 med ball slams
40 box jumps
60 sit-ups

total rep count: 145

-corey

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Posted: 26 March 2014 04:20 PM   [ Ignore ]   [ # 21 ]
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MONDAY 140324
Jack
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

9rnds +6 push press

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M/45/6’3/230 205
CF start 9/2011

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Posted: 26 March 2014 04:32 PM   [ Ignore ]   [ # 22 ]
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Warm up 2000m row

Then
3,6,9,12,15 -65 lb thruster, 24 in box jump
Then

WEDNESDAY 140326

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

14:02 - not counting rest

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M/40/6ft/205

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Posted: 26 March 2014 05:14 PM   [ Ignore ]   [ # 23 ]
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Buy-in: Passed due to time constraints

WOD:
2 rounds
800-meter run
Rest 2 minutes in between

Time: 10:46.0

Nothing real fancy here, just put the treadmill on 7mph and let it fly.

Cash-out: 1000m row - 3:58.9

I was in a hurry today because I had to go look at a car to replace the totaled one. I am now the proud owner of a 2007 Chrysler Pacifica Touring with a 4.0L 6-cylinder. Had to have a 6 this time. grin

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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!

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Posted: 26 March 2014 05:47 PM   [ Ignore ]   [ # 24 ]
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2:59, 3:22, 3:27.

Really windy, but very pleased with my times.

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35/m/6’2”/170

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Posted: 26 March 2014 05:51 PM   [ Ignore ]   [ # 25 ]
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w/u

3 rounds 800m run with 2 min rest

total time 23:18

didn’t check each run time - will do that next time

Not a big running fan

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Posted: 26 March 2014 06:16 PM   [ Ignore ]   [ # 26 ]
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140326 WEDNESDAY

WU: 3x10- squats, shoulder dislocates, hip raises, good mornings; 3x15 sit-ups

WOD:
20/side 16” step ups

800 meter Nordic Track ski: timer malfunction angry
2:00 rest
800 meter Nordic Track ski: 5:22
2:00 rest
800 meter Nordic Track ski: 5:20

10/side 24” step ups

CD: practice Taekwondo forms and stances 20 minutes

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 26 March 2014 06:50 PM   [ Ignore ]   [ # 27 ]
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W/U: 1200m easy run/jog

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

Times:  2:39/2:34/2:35

$O: good stretch

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M/56/5’10”/212

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

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Posted: 26 March 2014 06:52 PM   [ Ignore ]   [ # 28 ]
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TOW WOD 140326:

BBG

1) EMOM for 5:00 – 2 Power Snatches @ heaviest possible (all sets).
120
2) EMOM for 5:00 – 1 Power Clean & Push Jerk @ heaviest possible (all sets)
165x4, 170x1

Conditioning
For time:
Run 800m
40 HSPU (regionals standard)
40 KBS 32/24kg
Run 800m
16:17 at 50#KB (Heaviest available) HSPU took the longest. Should have run faster the first 800m.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 26 March 2014 06:54 PM   [ Ignore ]   [ # 29 ]
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140326
3 Rounds for time of:
Run 800 meters
Rest 2 minutes

In: 1/2 mile (5:00)

3:23, 3:24, 3:24

Out: 1/2 (5:00)

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You are not a beautiful or unique snowflake.

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Posted: 26 March 2014 06:56 PM   [ Ignore ]   [ # 30 ]
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Wednesday 140326

Run 2.0 mi. 16:02 min.

4 rounds of 10 reps
  Push press, 80 lbs
  Kettle bell swing, 1 pood
  Box jump, 20”

Not the posted WOD, I needed work out not on a timer today.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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