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Saturday, March 29th, 2014 - Zimmerman
Posted: 29 March 2014 11:00 AM   [ Ignore ]   [ # 16 ]
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Did 14.5 today and it really was an intense WOD. More than I’d anticipated.
Women’s Rx, 65 pounds, 19:17.

I surprisingly received the Spirit of the Open award from the Box where I did the Open workouts. I was really touched!

I also joined their Box today, which I’d planned to do after 14.5, and start training their next week, which is my 1 year anniversary of doing Main Site WODs faithfully. I’m really excited because they are a great group, like everyone here and on the Main Site. I’ll miss doing the Site WODs with you, but I’ll continue to post here whenever I can. grin Thanks for ALL the great support and encouragement over the last year. Hugs!

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 29 March 2014 11:18 AM   [ Ignore ]   [ # 17 ]
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Pack
Complete as many rounds as possible in 20 minutes of:
11 Pull-ups
2 Deadlifts, 225 pounds
10 Handstand push-ups 30 lb dumbbell (biggest I have) shoulder press

4 rounds + 11 Pull-ups

RIP, LT.  flag

My wall walk-up station is outside and it’s raining today, so I opted for db SPs.

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: 29 March 2014 11:25 AM   [ Ignore ]   [ # 18 ]
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14.5 was brutal yesterday and the back’s still pretty sore, as well as being sore all over, so even though I had a rest day two days ago, taking another Rest Day before attempting another brutal Hero WOD.

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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: 29 March 2014 11:27 AM   [ Ignore ]   [ # 19 ]
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Glorybelle - 29 March 2014 11:00 AM

Did 14.5 today and it really was an intense WOD. More than I’d anticipated.
Women’s Rx, 65 pounds, 19:17.

I surprisingly received the Spirit of the Open award from the Box where I did the Open workouts. I was really touched!

I also joined their Box today, which I’d planned to do after 14.5, and start training their next week, which is my 1 year anniversary of doing Main Site WODs faithfully. I’m really excited because they are a great group, like everyone here and on the Main Site. I’ll miss doing the Site WODs with you, but I’ll continue to post here whenever I can. grin Thanks for ALL the great support and encouragement over the last year. Hugs!

Good going, Glorybelle and good luck with the local box’s WODs. Look forward to continue seeing your postings.

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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: 29 March 2014 11:34 AM   [ Ignore ]   [ # 20 ]
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9 rounds in 15 mins. as follows:

5 rounds: pull downs (11 x 120#)
2 rounds: pull downs (11 x 100#)
2 rounds: pull downs (11x 80#)

9 rounds: dead lifts (2 x 135#)

9 rounds: HSPU prog. (10 x knees on elevated block)

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Posted: 29 March 2014 11:49 AM   [ Ignore ]   [ # 21 ]
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Glorybelle - 29 March 2014 11:00 AM

Did 14.5 today and it really was an intense WOD. More than I’d anticipated.
Women’s Rx, 65 pounds, 19:17.
I surprisingly received the Spirit of the Open award from the Box where I did the Open workouts. I was really touched!

I also joined their Box today, which I’d planned to do after 14.5, and start training their next week, which is my 1 year anniversary of doing Main Site WODs faithfully. I’m really excited because they are a great group, like everyone here and on the Main Site. I’ll miss doing the Site WODs with you, but I’ll continue to post here whenever I can. grin Thanks for ALL the great support and encouragement over the last year. Hugs!

Great time Glorybelle . Congrats on the award. Good luck to you in your new Box home. We should see a whole new level of intensity out of you. Might even see you in the masters opens one day.  Take care and God Bless. OPG and Olypowergal

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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 11:56 AM   [ Ignore ]   [ # 22 ]
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rosie - 29 March 2014 09:59 AM

My second CF workout is in the books!

Modified CF Warm-up:
10 second Sampson stretch
5 overhead squat with portable shower bar (can’t get all the way down yet, due to weight, lack of flexibility, and old knee injury)
10 shoulder lifts (beginning of military situp but just getting shoulders off the ground)
10 back extensions (on the floor, getting chest and lower legs off the ground)
skipped pullups and dips due to pullups in today’s WOD

Workout (Zimmerman):
11 rounds in 15 minutes of:
8 “baby pulls”  (pullup bar, pulling myself from standing flat-foot to toes using only arms)
2 deadlifts, 10lb barbell
8 “baby HPSU” (upper-body pushup, knees resting on a 4” stepstool)—I misremembered the “Buttercup” level and though it was 8 instead of 5

I was a little sore from yesterday’s workout (mainly under the arms from the pullups), but not unreasonably so.  I went with the 10lbs on the deadlift (having never done a deadlift before), but I could easily have gone heavier if I had had it available.  Maybe a pair of dumbbells next time?

I think I invented a new level of scaling below Buttercup:  “Baby”.  LOL![/  I like the humor. Welcome to the peanut gallery wink Good luck on reaching your goals. just remember to take Baby steps LOL  take care

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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 12:01 PM   [ Ignore ]   [ # 23 ]
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I like your sense of humor already, You’ll be a welcome addition to the peanut Gallery wink  Good luck on reaching your goals Rosie, Just remember to take Baby steps getting there LOL Sorry I couldn’t resist. Take care.

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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 12:59 PM   [ Ignore ]   [ # 24 ]
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TOW WOD 140329:

BBG
1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).
125, 130(miss), 130(pull)
1) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).
155, 165(pull), 160(pull)

Conditioning
1) 14.5 Warmup:
At a comfortable pace:
3 rounds of-
7 Thrusters 115/75#
7 Bar-Facing Burpees
*Rest until you feel recovered but not cold.
Did not do.
2) Do Open workout 14.5.
21:48 - Thanks to JDG for posting the way he broke the Thrusters.  I followed the same plan, except that the round of 9 I did 5/4 instead of 3/3/3.  I focused on getting back on the bar quickly, and staying moving during burpeees. I’m actually quite happy with my time. I wasn’t sure I could do this so quickly, and my body isn’t destroyed.

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

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Posted: 29 March 2014 01:02 PM   [ Ignore ]   [ # 25 ]
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Glorybelle - 29 March 2014 11:00 AM

Did 14.5 today and it really was an intense WOD. More than I’d anticipated.
Women’s Rx, 65 pounds, 19:17.

I surprisingly received the Spirit of the Open award from the Box where I did the Open workouts. I was really touched!

I also joined their Box today, which I’d planned to do after 14.5, and start training their next week, which is my 1 year anniversary of doing Main Site WODs faithfully. I’m really excited because they are a great group, like everyone here and on the Main Site. I’ll miss doing the Site WODs with you, but I’ll continue to post here whenever I can. grin Thanks for ALL the great support and encouragement over the last year. Hugs!

Good job on the WOD and congrats on the Spirit of the Open award.

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

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Posted: 29 March 2014 01:34 PM   [ Ignore ]   [ # 26 ]
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20140329 Sat
14.5
Puppy reps, pack weight
21-15-9-3
Thrusters, 65#
Bar-facing burpees
14:00

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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: 29 March 2014 01:55 PM   [ Ignore ]   [ # 27 ]
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Buy-in: Going through the movements of the WOD

WOD: Zimmerman
Puppies
Complete as many rounds as possible in 15 minutes of:
15 Ring rows
2 Deadlifts, 80 pounds
10 HSPU progressions (bridged with feet on box0

Result: 4 HSPU short of 5 full rounds

First round went really fast (even the HSPU progression was unbroken). The rest were much more difficult. Round 2 HSPU split 5-3-2, others split into sets of 2-3 (last round, 2 pairs and 2 singles due to a no-rep). My arms were completely toasted at the end - I finished and felt like my biceps/triceps were about twice their normal size. Still a little tightness a few hours later - I would say that I pushed myself quite hard in this one.

Conditioning: 300 calories on stairmaster in 20:25. My arms deserved a break, and I was more than happy to give it to them.

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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#. Splitting time between pups and pack - this stuff works!

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Posted: 29 March 2014 02:33 PM   [ Ignore ]   [ # 28 ]
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Back Squat
133x10, 183x3
231x3, 251x3, 286x3 (no belt)
183x15

Then:
25 Bar Facing Burpees

2:33

Then 3x

12 Back Ext
12 GHD Sit-ups

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M/48/5’ 11”/220#

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Posted: 29 March 2014 02:52 PM   [ Ignore ]   [ # 29 ]
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Hello everyone,
I’m still alive!  Just having trouble kicking the sickness out. I went to a doc last week, took all kinds of medications, got 8+ hours sleep every night for past week. Still have some remaining coughing and nasal drip that won’t give up yet.  I’ve been feeling much better for most of the day but after dinner I am all out of energy.  So maybe I’ll be able to get up and go early next Monday morning.  I’ll think thoughts of wellness and pray for complete recovery.  I hope I am not sounding like I am whining too much.  lol

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 29 March 2014 02:59 PM   [ Ignore ]   [ # 30 ]
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Glorybelle - 29 March 2014 11:00 AM

Did 14.5 today and it really was an intense WOD. More than I’d anticipated.
Women’s Rx, 65 pounds, 19:17.

I surprisingly received the Spirit of the Open award from the Box where I did the Open workouts. I was really touched!

I also joined their Box today, which I’d planned to do after 14.5, and start training their next week, which is my 1 year anniversary of doing Main Site WODs faithfully. I’m really excited because they are a great group, like everyone here and on the Main Site. I’ll miss doing the Site WODs with you, but I’ll continue to post here whenever I can. grin Thanks for ALL the great support and encouragement over the last year. Hugs!

Great job on the WOD.  You always seem to put in the hard work so I am sure you will do well at that box.  Don’t be a stranger Glorybelle!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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