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Friday, March 28th, 2014 - Thrusters, Burpees - 2014 Reebok CrossFit Games Open Workout 14.5
Posted: 28 March 2014 05:40 PM   [ Ignore ]   [ # 31 ]
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Open 14.5

16:27

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M 29 178cm 80kg

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Posted: 28 March 2014 05:46 PM   [ Ignore ]   [ # 32 ]
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34:51 with 65#.

Really tough workout.

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Posted: 28 March 2014 06:20 PM   [ Ignore ]   [ # 33 ]
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dannyrod - 28 March 2014 02:40 PM

Rower
100m-200-300-400-500-600-500-400-300-200-100
Rest 30 seconds between each

19:50

Wanted to go all the way up to 1000 and back down, but body has been feeling wrecked the past few days. Tweaked back, sore left elbow, and sharp pain in left knee… gonna go easy for a little while.

Bench press
45 x 10
95 x 5
135 x 8
145 x 5

Called it. Elbow flaring up

Hope you get to feeling better soon Danny. that 4.5 miler with the kiddos and wife probably got you.  Take care my friend.

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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: 28 March 2014 06:37 PM   [ Ignore ]   [ # 34 ]
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20140328 Fri
4 rounds for time of:
Run 800 meters
Rest 2 minutes
3:50, 3:58, 3:59, 4:01
Pretty slow, did an extra to atone.

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

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Posted: 28 March 2014 06:42 PM   [ Ignore ]   [ # 35 ]
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Workout 14.5

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees - bar-facing

Time:  31:31

So I’m guessing the thinking behind this WOD went something like this: “What can we put together for people who don’t like thrusters AND really, really, REALLY hate burpees? I know, let’s put them into the same WOD, only those two exercises, make it 84 reps of each AND, just for good torture measure, make the burpees BAR-FACING!!”

Back was still sore from Linda and Jack earlier this week. So good w/u and a few easy reps of the WOD seem to have loosened things up. Still feeling better now even a couple of hours later.

Have a good weekend everyone!

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Posted: 28 March 2014 06:48 PM   [ Ignore ]   [ # 36 ]
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Active rest day due to time constraints.  Practiced Taekwondo forms and did CSWU.

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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: 28 March 2014 06:52 PM   [ Ignore ]   [ # 37 ]
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CFWU

SWOD
DEADLIFT
135 x5, 225x5,275x 5,295x5,295x5, 315x5, 335x2, 225x5, 135x5

800m rower repeats 2 min rest
3:39, 3:19, 3:14

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Posted: 28 March 2014 07:33 PM   [ Ignore ]   [ # 38 ]
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Buy-in: Going through the movements of the WOD, particularly the bar-facing burpees as I was doing them for the first time

WOD:
Puppies:
21-15-9-3
Thrusters, 15-25#
Bar-facing burpees

Time: 10:02.8

Well, given the movement standards of the bar-facing burpee, I figured this WOD ought to go fairly fast as these are easier than regular burpees. Wrong. These went just as slow as regular burpees for me. First round of thrusters wrapped up in under a minute, but the burpees took over 3 and didn’t get much faster as the sets got shorter. My agility isn’t where it needs to be, and so I was landing 180 degrees off for the next burpee and had to pirouette to face back up to the bar. I kept getting gassed during the burpees and had to heavily break up all sets but the last one. Any suggestions on this one?

Cash-out: 15 minutes on the stationary bike, 176 calories burned - a result I could live with.

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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: 29 March 2014 01:37 AM   [ Ignore ]   [ # 39 ]
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OPG57 - 28 March 2014 03:29 AM
TopMac - 28 March 2014 01:45 AM

28 Mar 14 - Jack

Packish-porchish

AMRAP in 15:00 of:
                  Push Press x 10 @ 115#95#
                  KBS x 10 @ 55#45#
                  Box Jumps x 10 (subb’d step-ups/downs)
        Rounds: 8 even

Everything felt heavy today….warmed up with 10 x bar for push press, then added 95#‘s for 5x; moved up to 115#, and realized I would be breaking the push presses up pretty early at that weight.  Same thing happened with the KBS, and I subb’d step ups/downs due to my recent experience with failure under duress…lol.  grin 

Good news is, all rounds were unbroken…timer dinged just as my feet hit the ground for the last rep of the 8th round.

Good job Top. grin looks like your down 8 lbs from 233 .Well done.

Thanks brother….and thanks for the props yesterday (was it yesterday? the time difference still plays hell with me…)!  Yeah, it is some long days…but my youngsters keep me motivated! cool smile

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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: 29 March 2014 01:40 AM   [ Ignore ]   [ # 40 ]
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SheepDawg - 28 March 2014 03:42 AM
TopMac - 28 March 2014 01:45 AM

28 Mar 14 - Jack

Packish-porchish

AMRAP in 15:00 of:
                  Push Press x 10 @ 115#95#
                  KBS x 10 @ 55#45#
                  Box Jumps x 10 (subb’d step-ups/downs)
        Rounds: 8 even

Everything felt heavy today….warmed up with 10 x bar for push press, then added 95#‘s for 5x; moved up to 115#, and realized I would be breaking the push presses up pretty early at that weight.  Same thing happened with the KBS, and I subb’d step ups/downs due to my recent experience with failure under duress…lol.  grin 

Good news is, all rounds were unbroken…timer dinged just as my feet hit the ground for the last rep of the 8th round.

Nice job Top. Heck, 65# started feeling heavy to me at round 8.  As for the step-ups,  improvise, adapt, overcome….. my knees agree with you.

Thanks SheepDawg!!  And to respond to yesterday’s comment….yes, the long hours of paperwork can bring out the “jerk” necessary sometimes…lol I was just happy to have minimal breaks between exercises, with no breaks during an exercise…it was more of a “put the bar down, move to the kettle bell, pick up the kettle bell, 1, 2, 3, go…” kind of a routine than “blitzing” through it…but still an improvement!

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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: 29 March 2014 02:58 AM   [ Ignore ]   [ # 41 ]
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14.5 pup
Thrusters 17.5kg & bar facing burpees
21
15
9 3
17:39

I can clearly remember when thrusters with just 10kg where beyond me at all, mean even one!
Plus the move from vegetarian to full paleo is helping

Very happy and so thankful to crossfit

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: 29 March 2014 03:57 AM   [ Ignore ]   [ # 42 ]
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Pack:
21-18-15-12-9-6-3
Thrusters, 65#/45#
Bar-facing burpees

Time 16:50

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 29 March 2014 05:29 AM   [ Ignore ]   [ # 43 ]
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Smokey - 28 March 2014 06:42 PM

Workout 14.5

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees - bar-facing

Time:  31:31

So I’m guessing the thinking behind this WOD went something like this: “What can we put together for people who don’t like thrusters AND really, really, REALLY hate burpees? I know, let’s put them into the same WOD, only those two exercises, make it 84 reps of each AND, just for good torture measure, make the burpees BAR-FACING!!”

Back was still sore from Linda and Jack earlier this week. So good w/u and a few easy reps of the WOD seem to have loosened things up. Still feeling better now even a couple of hours later.

Have a good weekend everyone!

One kinda of sorta of gets the impression this WOD is not on your top 10 favorite things to do list LOL The sign of a well disciplined athlete is doing what others won’t No matter how much we loathe it.I think that is a description for Crazy also LOL Great job meeting the Challenge Smokey wink  As the old Chinese proverb saying goes,  He who sweats much in times of peace , Bleeds little in time of War.  Have a Great weekend David

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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: 29 March 2014 05:30 AM   [ Ignore ]   [ # 44 ]
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ausman - 28 March 2014 05:40 PM

Open 14.5

16:27

Fast as usual ausman

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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: 29 March 2014 05:40 AM   [ Ignore ]   [ # 45 ]
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TopMac - 29 March 2014 01:37 AM
OPG57 - 28 March 2014 03:29 AM
TopMac - 28 March 2014 01:45 AM

28 Mar 14 - Jack

Packish-porchish

AMRAP in 15:00 of:
                  Push Press x 10 @ 115#95#
                  KBS x 10 @ 55#45#
                  Box Jumps x 10 (subb’d step-ups/downs)
        Rounds: 8 even

Everything felt heavy today….warmed up with 10 x bar for push press, then added 95#‘s for 5x; moved up to 115#, and realized I would be breaking the push presses up pretty early at that weight.  Same thing happened with the KBS, and I subb’d step ups/downs due to my recent experience with failure under duress…lol.  grin 

Good news is, all rounds were unbroken…timer dinged just as my feet hit the ground for the last rep of the 8th round.

Good job Top. grin looks like your down 8 lbs from 233 .Well done.

Thanks brother….and thanks for the props yesterday (was it yesterday? the time difference still plays hell with me…)!  Yeah, it is some long days…but my youngsters keep me motivated! cool smile

Since your the team leader,and set the tempo I’m sure things get done in fast paced efficient manner. Younger troops can see when a supervisor is basically retired on active duty and will respond in a like manner. You’re still driven to be physically active and go the extra mile which motivates them to stay up with or surpass you.No 20 something Marine wants to be outdone by some 40 something Geezer LOL Good job Top.

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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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