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Saturday, March 29th, 2014 - Zimmerman
Posted: 29 March 2014 03:28 PM   [ Ignore ]   [ # 31 ]
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David J H - 29 March 2014 02:52 PM

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

Hey David, I was wondering where you’ve been. Sorry to hear the illness has taken such a toll on you. Did the Doc check for valley fever? I remember that there were warnings for it when I was stationed there at Williams AFB.We have the same issue hear in our Valley also. Lea Ann actually had it in her early 20s. I wish you a speedy recovery Papa Bear. Take care and God Bless you and yours.

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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 03:31 PM   [ Ignore ]   [ # 32 ]
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Chrispy23 - 29 March 2014 02:33 PM

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

Strong sets Chris. Good job 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: 29 March 2014 04:44 PM   [ Ignore ]   [ # 33 ]
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Pack with 165# and pike handstand pushups from box.

3 reps short of 7 rounds.

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35/m/6’2”/170

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Posted: 29 March 2014 05:08 PM   [ Ignore ]   [ # 34 ]
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WEDNESDAY 140326

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

96, 91, 92 seconds

Time=8:39

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 29 March 2014 06:46 PM   [ Ignore ]   [ # 35 ]
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140329 SATURDAY

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

WOD: Linda (thankfully not Linda Blair)
10-8-6-4-2 scaling, and scaled weight based upon previous bench 5RM (bench was “body weight” for scaling purposes)
Deadlift: 165#
Bench: 110#
Clean: 85#

Time: 21:43

CD: Practice Taekwondo forms and stances, stretches.

Comments: Deadlifts were 5-3-2; 3-3-2; 6; 4; 2. Bench was 5-5; 8; 6; 4; 2. Cleans unbroken.

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 29 March 2014 07:19 PM   [ Ignore ]   [ # 36 ]
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SheepDawg - 29 March 2014 06:46 PM

140329 SATURDAY

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

WOD: Linda (thankfully not Linda Blair)
10-8-6-4-2 scaling, and scaled weight based upon previous bench 5RM (bench was “body weight” for scaling purposes)
Deadlift: 165#
Bench: 110#
Clean: 85#

Time: 21:43

CD: Practice Taekwondo forms and stances, stretches.

Comments: Deadlifts were 5-3-2; 3-3-2; 6; 4; 2. Bench was 5-5; 8; 6; 4; 2. Cleans unbroken.

Pretty scarey thinking about using body weight when one weighs 250 and above. LOL My numbers would be 396 deadlift   264 bench and 198 clean! Yikes!  Good job David. Linda is Tough and geared towards 170-180 lbs guys who would be using manageable weights. 270 181   137 as required. You’ve come a long way Big guy.

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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 07:30 PM   [ Ignore ]   [ # 37 ]
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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!

Congrats on the award.  No question in my mind you have the spirit!  I’ll miss your encouraging words.  Drop by now and then and keep us updated.

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 29 March 2014 07:37 PM   [ Ignore ]   [ # 38 ]
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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!

Great effort!  Like OPG said, I also like your sense of humor.  Keep on…. cool smile

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 29 March 2014 07:44 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 29 March 2014 07:19 PM

Pretty scarey thinking about using body weight when one weighs 250 and above. LOL

Or 245# and above… (see updated signature. ...)  wink

Thanks, Guy.  My left shoulder is feeling better, so time to ramp back up.  I don’t think I strained a muscle; I think I rolled a tendon across my collarbone what with the “pop” I heard and jerk I felt when it happened last week.  big surprise

No pain today, even after my modified Linda.

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 29 March 2014 08:37 PM   [ Ignore ]   [ # 40 ]
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SheepDawg - 29 March 2014 07:44 PM
OPG57 - 29 March 2014 07:19 PM

Pretty scarey thinking about using body weight when one weighs 250 and above. LOL

Or 245# and above… (see updated signature. ...)  wink

Thanks, Guy.  My left shoulder is feeling better, so time to ramp back up.  I don’t think I strained a muscle; I think I rolled a tendon across my collarbone what with the “pop” I heard and jerk I felt when it happened last week.  big surprise

No pain today, even after my modified Linda.

You rascal! you snuck that 5 lbs right by me LOL  Great job all the way around Sheepdawg wink  Glad the injury was minor.

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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 10:35 PM   [ Ignore ]   [ # 41 ]
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The Outlaw Way 140328 Customized

AM
Bullet proof shoulders

a) Scarecrow snatch 5X20, 5X25, 5X30kg
b) Sots press 5X20, 5X25, 15X30kg PR +10 reps - beginner gains

Overhead squat singles 50, 60, 70, 80, 90kg PR+5kg

a) Push press 2X3X80kg
b) HBBS with 3 sec. pause in bottom pos. 2X5X90kg

PM
For time:
40 KB Snatches (20 each arm – anyhow) 24kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24kg
Row 1K
40 KB Snatches (20 each arm – anyhow) 24kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24kg
16:09

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M 29 178cm 80kg

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Posted: 30 March 2014 01:31 AM   [ Ignore ]   [ # 42 ]
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15 min amrap
8 pullups (assisted)
2 deadlift 40kg - 88lb
5hspu progressions

9 rounds plus 8 pull ups & 2 deadlift

At the start I thought I had gone to light,  half way through I was aiming for 8 rounds and towards the end I just buried my self

Great work out

Loved it

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: 30 March 2014 05:28 AM   [ Ignore ]   [ # 43 ]
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ausman - 29 March 2014 10:35 PM

The Outlaw Way 140328 Customized

AM
Bullet proof shoulders

a) Scarecrow snatch 5X20, 5X25, 5X30kg
b) Sots press 5X20, 5X25, 15X30kg PR +10 reps - beginner gains

Overhead squat singles 50, 60, 70, 80, 90kg PR+5kg

a) Push press 2X3X80kg
b) HBBS with 3 sec. pause in bottom pos. 2X5X90kg

PM
For time:
40 KB Snatches (20 each arm – anyhow) 24kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24kg
Row 1K
40 KB Snatches (20 each arm – anyhow) 24kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24kg
16:09

Sotts press 15 x 30 kg . That’s pretty strong stuff ausman. well done. wink Great overhead Squat PR also.

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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: 30 March 2014 03:15 PM   [ Ignore ]   [ # 44 ]
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Row 600m
Jump rope 3 mins
2-round OCFWU


Packish
Complete as many rounds as possible in 20 minutes of: 6 full rounds
11 Chest to Bar Pull-ups
2 Deadlifts, 225 pounds
10 Handstand push-ups

That was tough after yesterday.

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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: 31 March 2014 05:24 AM   [ Ignore ]   [ # 45 ]
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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!

Awesome; good luck to you. You’ll be missed; hope to hear from you again soon. Box life can be fun; enjoy the camaraderie.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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