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Thursday, March 27th, 2014 - Rest Day
Posted: 27 March 2014 12:03 PM   [ Ignore ]   [ # 16 ]
Big Dawg
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100 burpees: About 8 min and change (just went by time on phone)
500m row: 2:07
25 ring rows (10,10,5)

Notes: Lower back still messed up. Might have to see chiro next week.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 27 March 2014 12:29 PM   [ Ignore ]   [ # 17 ]
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wu
jogging, droms, cfwu*1

wod

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

Post rounds completed to comments.

pack
Complete as many rounds as possible in 20 minutes of:
80 pound Push press, 10 reps —> 37 kilos, cleaned from the floor
10 KB Swings, 1.0 pood —> 16kg db
10 Box jumps, 20 inch box —> the only sub I was able to find is 24 inch bench

rounds
12, was staring at the bar when the timer went off

PP all unbroken, jump boxes all bouncing

$o
10 min stretching

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M/47/5’10”/160

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Posted: 27 March 2014 12:52 PM   [ Ignore ]   [ # 18 ]
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Rest day.

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

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Posted: 27 March 2014 01:33 PM   [ Ignore ]   [ # 19 ]
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Deadlift
sumo
3 x 365 x 1
standard
3 x 365 x 1

high pulls
3 x 215 x 3

Power cleans
2 x 175 x 1
2 x 180 x 1
2 x 185 x 1
2 x 190 x 1
2 x 195 x 1

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 27 March 2014 01:43 PM   [ Ignore ]   [ # 20 ]
Top Dawg
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Garddawg - 27 March 2014 01:33 PM

Deadlift
sumo
3 x 365 x 1
standard
3 x 365 x 1

high pulls
3 x 215 x 3

Power cleans
2 x 175 x 1
2 x 180 x 1
2 x 185 x 1
2 x 190 x 1
2 x 195 x 1

Well done ancient one.Giving the kids a run for there money 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: 27 March 2014 01:50 PM   [ Ignore ]   [ # 21 ]
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dtoro - 27 March 2014 10:59 AM

March 27, 2014

Today I did the puppy workout with weight.

Four rounds for time of:
Run 400M
10 dead lifts, 155#
10 clean and jerk, 115#

It was a good workout but I shouldn’t have done dead lifts twice in one week. I went heavy on the dead lifts Tuesday and took yesterday for my rest day. Going back to high rep deads today made my lower back pretty sore. I am putting some heat on it and it will be good. I will have to pay better attention to my programming in the future. I guess I’m getting old lol! I’ll rub some Ben gay old fart cream on my back and be ready to hit it tomorrow.

So you want to join the geriatric set already LOL time to stock up on Geritol and Asure or this that Ensure?What was the question? LOL . One heavy session a week is plenty on Deadlifts for anyone. Take care Don 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: 27 March 2014 02:06 PM   [ Ignore ]   [ # 22 ]
Puppy Dawg
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Deadlift 185
Bench press 115 what’s alittle lit could have went with 135
Clean 95 I’m still working on my form
Time 35:35 not a great time/weight but gotta start somewhere

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Posted: 27 March 2014 02:25 PM   [ Ignore ]   [ # 23 ]
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Back at it after 3 months in the bush

Jack
Puppies
12 minutes
45# push press x10
1 pood kb swing x 10
24” step ups

8 rounds + 10push press + 6 kB swings. 256reps.

It’s a start

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M 38 6’3” 285#

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Posted: 27 March 2014 02:56 PM   [ Ignore ]   [ # 24 ]
Big Dawg
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Concept 2 Mud Season Madness

Row 5K:  21:00.5

25 of 25 days.  Good to be done.

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg ChallengeSo far RadDawg and I are the only ones signed up.  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: 27 March 2014 04:45 PM   [ Ignore ]   [ # 25 ]
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OPG57 - 27 March 2014 04:47 AM
TopMac - 27 March 2014 01:32 AM

27 Mar 14 - Push Jerk

W/U - shoulder mobility, 10 x 45#, skips, CFWU x 1

Then: Push Jerk: 5-5-3-3-3-1-1-1-1-1 reps
    : 95 - 115 - 135 - 145 - 155 (presses more than jerks) - 155 (press) - 155 (good) - 165 (press) - 165 (F) - 165 (press) mad

Just wasn’t able to get into a good “jerk” today…lacked explosiveness.  Not sure why, but I guess (as they say) you can’t PR every day!

Good effort Top, Now get back to your 16 hours of paperwork LOL

Maybe 16 hours of paperwork will help with the “jerk” thing. LOL

Keep on keeping on, Top.

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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: 27 March 2014 07:08 PM   [ Ignore ]   [ # 26 ]
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140327 THURSDAY

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

WOD: Jack
Packish:
Complete as many rounds as possible in 20 minutes of:
65 pound Push press, 10 reps
10 KB Swings, 20#
10 Box step-ups, 24 inch box

10 rounds + 10 push presses

CD: practice Taekwondo forms and stances.

I went light on the weight to go easy on the strained muscle in my left shoulder. I’m glad I did.

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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: 27 March 2014 09:58 PM   [ Ignore ]   [ # 27 ]
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140326 800m repeats

Rx

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

32:08 total w. rests

(run x: 9:47, 8:34, 9:42)

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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

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Posted: 27 March 2014 10:10 PM   [ Ignore ]   [ # 28 ]
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100 single-unders
cfwu x1
stretch/mobility

Back Squat:
2x5 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-125-140-155 lbs

Push Jerk:
2x5 @ 45 lbs
4x3 @ 55-65-75-85 lbs
4x1 @ 95-105-115-125 lbs
All sets cleaned from the floor.

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: 28 March 2014 01:39 AM   [ Ignore ]   [ # 29 ]
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OPG57 - 27 March 2014 04:47 AM
TopMac - 27 March 2014 01:32 AM

27 Mar 14 - Push Jerk

W/U - shoulder mobility, 10 x 45#, skips, CFWU x 1

Then: Push Jerk: 5-5-3-3-3-1-1-1-1-1 reps
    : 95 - 115 - 135 - 145 - 155 (presses more than jerks) - 155 (press) - 155 (good) - 165 (press) - 165 (F) - 165 (press) mad

Just wasn’t able to get into a good “jerk” today…lacked explosiveness.  Not sure why, but I guess (as they say) you can’t PR every day!

Good effort Top, Now get back to your 16 hours of paperwork LOL

Wow, Guy, you really know how to ‘positively motivate’, don’t you???  cheese

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 28 March 2014 03:19 AM   [ Ignore ]   [ # 30 ]
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TopMac - 28 March 2014 01:39 AM
OPG57 - 27 March 2014 04:47 AM
TopMac - 27 March 2014 01:32 AM

27 Mar 14 - Push Jerk

W/U - shoulder mobility, 10 x 45#, skips, CFWU x 1

Then: Push Jerk: 5-5-3-3-3-1-1-1-1-1 reps
    : 95 - 115 - 135 - 145 - 155 (presses more than jerks) - 155 (press) - 155 (good) - 165 (press) - 165 (F) - 165 (press) mad

Just wasn’t able to get into a good “jerk” today…lacked explosiveness.  Not sure why, but I guess (as they say) you can’t PR every day!

Good effort Top, Now get back to your 16 hours of paperwork LOL

Wow, Guy, you really know how to ‘positively motivate’, don’t you???  cheese

Sorry Top, just pointing out to the crossfit community what a day in your life is like as a Master Sergeant in the Marines. My guess is you have an 18 hour day or more in your position , Especially in a theatre of Combat operations like Afghanistan. Thanks for your service keeping those birds armed and ready. Safety protocols for EO must be a night mare. Take care Top. 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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