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Wednesday, March 26th, 2014 - 800m repeats
Posted: 26 March 2014 07:10 PM   [ Ignore ]   [ # 31 ]
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3 rounds for time of:

  Row 1000 meters
  Rest 2 minutes

Time: 16:31

Did a trampoline workout b/c I was away from my box yesterday. Tweaked my back, slept on it wrong, spasms today: In exactly the same place as my yoga injury 10 years ago. Rowing helped it release most of the way.

Weird-ass “low impact” stuff has given me all of my most pernicious injuries. CrossFit fixes them. Remind me never ever to get on a Bowflex no matter how desperate I might be. It could very well kill me.

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http://jeff.lawshe.info/crossfit

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Posted: 26 March 2014 07:30 PM   [ Ignore ]   [ # 32 ]
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Warmup: leg swings, side leg swings, fence steppers, Samson stretch, 15 squats, 15 situps, 15 back extensions, 15 beginner pullups

3 rounds for time:
Run 400 m
Rest 2 minutes

9:47

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Crossfit birthday: May 25, 2011
F/26/5’2”/110

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Posted: 26 March 2014 11:45 PM   [ Ignore ]   [ # 33 ]
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800m repeat
4:49
5:09
5:14

Very happy with that,  previous runs have been about surviving,  and the first time today was about stretching my pace (ny a bit anyway)

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: 27 March 2014 04:53 AM   [ Ignore ]   [ # 34 ]
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20140326 Wed
“Linda” Pups
10-8-6-4-2
Deadlifts 185#
Bench Press 135#
Squat Cleans 72#
13:22

9/17/13 - 225/155/105 with same rep scheme, 26:12
Not really comparable to last time but I was short on time and the heavier loads weren’t sounding good.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 27 March 2014 05:17 AM   [ Ignore ]   [ # 35 ]
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Forgot to post a couple workouts.

Jack was on Tuesday.
Puppies Plus:
Complete as many rounds as possible in 20minutes of:
45 pound Push press, 10 reps
10 KB Swings, 25 pound
10 Box jumps, flat bench not sure how high, jumped up stepped down.

Almost 9 full rounds. Missed the last 6 box jumps..

Linda was on Wednesday. Keeping it light still. I’m 168 pounds.

10-9-8-7-6-5-4-3-2-1 reps for time of:
75 pound deadlift
75 pound bench press
75 pound clean

16:43

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Posted: 27 March 2014 10:21 AM   [ Ignore ]   [ # 36 ]
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WEDNESDAY 140326

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


My time:  17:32


Pretty terrible to be honest.  I couldn’t really get going, after about half of a lap my lower back would tighten up.  Anyone have some advice?  This is a common problem for me when I try to job at a higher pace.  I can run 2 miles at around 18~19 min and I am a very good sprinter, but when I try to pick up my pace jogging my lower back lets me down.


I know it’s not tight hamstrings, I can bend down and touch my toes with no warm up. 

I’m stumped as to what is causing it.

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M/33/6’2”/215 lbs

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Posted: 27 March 2014 10:31 AM   [ Ignore ]   [ # 37 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

5 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
6 Shoulder Press (5/5) @ feet on box
8 Deadlifts @ 145#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 27 March 2014 12:35 PM   [ Ignore ]   [ # 38 ]
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2 x 0.4 miles with 2 mins break in between.
Speed on treadmill set to 7.5.

Disappointing! But, I’ll get better.

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Posted: 27 March 2014 04:01 PM   [ Ignore ]   [ # 39 ]
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Cffb

Amateur
Bench 3×5 155

Religion 2.1
Complete 5 rounds:
Front Squat @185– Max Reps
Burpee to Lateral Hops – 5 reps

*Front Squats use bodyweight
*For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″
Post total time and number of reps to comments.

12 total reps @ 6:18, 15”

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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: 27 March 2014 08:05 PM   [ Ignore ]   [ # 40 ]
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WU
Row 500m
3-round OCFWU

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

3:11
3:05
3:12

OUCH. That hurt.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 28 March 2014 09:11 AM   [ Ignore ]   [ # 41 ]
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3 x 800s on 3/28
3:39, 3:34, 3:35 with 2 minute recoveries in between

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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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