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Sunday. March 30th, 2014 - Row 2km
Posted: 30 March 2014 08:45 AM   [ Ignore ]   [ # 16 ]
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W/U
3x 50 single-unders, 25 double-unders
stretch
handstands
burgener
3x samson, shoulder pass, back ext, sit-ups, pull-ups, dips


140328 Open 14.5

Puppy with pack weight:
21-15-9-3
Thrusters, 65#
Bar-facing burpees

19:07

$o
headstands

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M/42/5’10”/173#

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Posted: 30 March 2014 08:46 AM   [ Ignore ]   [ # 17 ]
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Squat x5- 135, 185, 225, 225, 235
Shoulder Press x5- 65, 85, 95, 105x5x3
  x1- 115, 125, 135, 145, 155f
Deadlift x5- 135, 225, 315x5x3
GHD situps 3x15

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M/26/5’9”/185

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Posted: 30 March 2014 08:50 AM   [ Ignore ]   [ # 18 ]
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dannyrod - 30 March 2014 08:27 AM

2.5 mile round trip walk with wife and kiddos to farmer’s market and 5 mile bike ride to river. Knee was really flaring up, time for a break.

Take care Danny Hope it gets better soon.

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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 08:52 AM   [ Ignore ]   [ # 19 ]
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karatejones - 30 March 2014 08:46 AM

Squat x5- 135, 185, 225, 225, 235
Shoulder Press x5- 65, 85, 95, 105x5x3
  x1- 115, 125, 135, 145, 155f
Deadlift x5- 135, 225, 315x5x3
GHD situps 3x15

Nice consistency karate.Good job working form elements

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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 09:02 AM   [ Ignore ]   [ # 20 ]
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Morning all, I went out to gym to put the rower up and set the bench up for tomorrow. I remembered it was 2000m row for todays WOD , I thought what the heck , 2000m isn’t that bad if I go easy. I started off pulling 2:00 per 500 meter pace since   SB burris and I talked about using that on his pull . Felt good for 1st 1000 m .Then it got tougher, at 1500 I wanted to
quit. Forced myself to 1700m than said what the heck if your going to cough a lung do it right. Moved pace to 1:54 500m pace to finish.          time 7:55.5

I’m still coughing a little.  I have no Idea how I did my PR 2000m in 7:14.3   in 2011 .  I think I need more rower time. Have a great day all tongue rolleye

Start new 8 week cycle tomorrow.

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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 09:24 AM   [ Ignore ]   [ # 21 ]
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SUNDAY 140330

WU: fast walk around indoor track, 3 laps; stretches

WOD:
Row 2,000 meters
Time: 7:41; pace: 1:55/500m

2 miles recumbant bike, 10:00
3x10 straight leg raises, toes even with shoulders (modified T2B for those who can’t quite get it)
3x5 dips, Gravitron 80# assist
3x10 progressive box jumps, 12”, 18”, 24”
3x10 squats, 135#
3x10 GHD sit-ups
3x10 GHD back extensions

CD: 400 meter jog, 2:05;

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

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

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Posted: 30 March 2014 09:29 AM   [ Ignore ]   [ # 22 ]
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OPG57 - 30 March 2014 09:02 AM

Morning all, I went out to gym to put the rower up and set the bench up for tomorrow. I remembered it was 2000m row for todays WOD , I thought what the heck , 2000m isn’t that bad if I go easy. I started off pulling 2:00 per 500 meter pace since   SB burris and I talked about using that on his pull . Felt good for 1st 1000 m .Then it got tougher, at 1500 I wanted to
quit. Forced myself to 1700m than said what the heck if your going to cough a lung do it right. Moved pace to 1:54 500m pace to finish.          time 7:55.5

I’m still coughing a little.  I have no Idea how I did my PR 2000m in 7:14.3   in 2011 .  I think I need more rower time. Have a great day all tongue rolleye

Start new 8 week cycle tomorrow.

Compared to AtomicDawg we all need more rower time…. wink  nice job hanging there despite having not done 2000m in a while.

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

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

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Posted: 30 March 2014 09:53 AM   [ Ignore ]   [ # 23 ]
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rosie - 29 March 2014 08:42 PM

What about Buttercups and Babies?  (I’m going to have to substitute Sumo Deadlift High Pulls with dumbbells anyway, since I don’t have access to a rowing machine.)

Rosie, here’s my story for what it is worth: after high school, I let myself go. Bad. Fast forward through college, law school, a wedding, kids, and two employers, and varying degrees of yo-yo weight loss. I peaked at 303 pounds in September of 2013. I decided I want to stick around for my wife and kids.

I began doing the CrossFit standard warm-up, referenced in the beginner threads, as my actual workout, and walked an hour everyday.  I did that everyday for one month, losing around 10 pounds. Then, I began to slowly do the Brand X scaled WODs every other day for a few weeks, then two on one off for a few weeks, then three on, one off.  I have tried to stick with that pattern, aside from life happening on occasion.

By eating better (read the nutrition articles on the CrossFit Journal link from the mainsite) and being physically active nearly every day for at least 30 minutes, I have lost nearly 60 pounds over 6 months. Some months I lost more weight than others, but when I hit that plateau, I would change it up and break past. I am no longer on blood pressure meds or cholesterol meds. I don’t have asthma attacks when I work out anymore.

I have given up soda, cut back greatly on sweets and pizza, and avoid doughnuts whenever possible.  It’s not a diet, it’s a lifestyle change.

My point is, I had zero willpower for 20 years. Now, I believe I can do anything I want, God-willing.

Good luck on your journey,  and realize many of us started out like you, so we feel where you are, and we are willing to lend our perspective.

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

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

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Posted: 30 March 2014 09:54 AM   [ Ignore ]   [ # 24 ]
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2000m

10:48 the first time.
This workout felt really easy, so I adjusted some things on the C2 and went at it again.

9:41 the second time.

Is this supposed to be easier than some of the other workouts?

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Posted: 30 March 2014 10:03 AM   [ Ignore ]   [ # 25 ]
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Glorybelle - 30 March 2014 07:14 AM

The DOMS has set in something fierce and I now it will be worse on the 2nd day. I’m kind of laughing about it because it’s well worth it.
I’m resting today!

I wanted to respond to others’ posts from yesterday:

Garddawg, great job on 14.5!
David JH, I really hope you feel 100% soon. Take care of yourself.
JCHcrawk, OPG & OlyPowergirl, thanks!
Smokey, thanks and I hear you on the soreness. Wow!
SheepDawg, just the thought of the shoulder dislocation… OUCH.
TopMac, enjoy the rest cycle. I agree with OPG, we are only as good as our recoveries!

I’ll post regularly and read your posts too. Have a great Sunday, everyone.

Not dislocated, just rolled a tendon across a bone. Thanks, though.

Oh, the “shoulder dislocates” are the shoulder stretches where you take the broomstick (or bo staff, like me) and hold it with your hands just past shoulder width apart and bring it from the front to the back, with the goal being to touch the front on your hips and the glutes as the range of motion.  LOL

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

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

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Posted: 30 March 2014 10:14 AM   [ Ignore ]   [ # 26 ]
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Hey!  Why not log your rowing from this WOD on the Concept2 site?  You could help win a new rower for Brand X.  See below.

SUNDAY 140330

Row 2,000 meters

7:12.4 (a 9.7s PR)

I don’t really feel rested yet from Mud Season Madness, so I was relieved that I was able to pull this out.

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: 30 March 2014 10:35 AM   [ Ignore ]   [ # 27 ]
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AtomicDawg - 30 March 2014 10:14 AM

Hey!  Why not log your rowing from this WOD on the Concept2 site?  You could help win a new rower for Brand X.  See below.

SUNDAY 140330

Row 2,000 meters

7:12.4 (a 9.7s PR)

I don’t really feel rested yet from Mud Season Madness, so I was relieved that I was able to pull this out.

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

See what I mean, OPG?  tongue wink

Nice time, AD!

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

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

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Posted: 30 March 2014 10:41 AM   [ Ignore ]   [ # 28 ]
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AtomicDawg - 30 March 2014 10:14 AM

Hey!  Why not log your rowing from this WOD on the Concept2 site?  You could help win a new rower for Brand X.  See below.

SUNDAY 140330

Row 2,000 meters

7:12.4 (a 9.7s PR)

I don’t really feel rested yet from Mud Season Madness, so I was relieved that I was able to pull this out.

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

Well done AtomicDawg! Super time! grin

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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 10:44 AM   [ Ignore ]   [ # 29 ]
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SheepDawg - 30 March 2014 10:35 AM
AtomicDawg - 30 March 2014 10:14 AM

Hey!  Why not log your rowing from this WOD on the Concept2 site?  You could help win a new rower for Brand X.  See below.

SUNDAY 140330

Row 2,000 meters

7:12.4 (a 9.7s PR)

I don’t really feel rested yet from Mud Season Madness, so I was relieved that I was able to pull this out.

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

See what I mean, OPG?  tongue wink

Nice time, AD!

LOL

Thanks, SheepDawg and Guy.

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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: 30 March 2014 11:01 AM   [ Ignore ]   [ # 30 ]
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Thank you, everyone, for all of the welcomes and encouragement!  grin

I’ve learned over the years that one of my biggest weaknesses is lack of consistency.  That’s probably the biggest reason I decided to go ahead with today’s workout, but on a baby level.  It was a light workout, even for me (the warmup took longer, and I didn’t even break a sweat), but at least I did *something*.  OPG57, I followed your suggestion for scaling.

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:
5 rounds of 10 doorway pulls (10-second rest between rounds)
Time:  3:17

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CF Start date:  March 28, 2014
F/53/5’6”/225 216 204 201
(goal: 125-130lb)

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