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Monday, March 31st, 2014 - Rest Day
Posted: 31 March 2014 10:43 AM   [ Ignore ]   [ # 16 ]
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OHS/Front Squat/Pull-up

Warm-up:  Light Run

4 Rounds:
10 OHS 45lbs
10 Pull-ups
10 OHS 45lbs
10 Pull-ups
12 Front Squats 45lbs
12 Pull-ups
12 Front Squats 45lbs
12 Pull-ups

7:30

Cool-down: Rowing

I started off wanting to do 14.2 but in the first set my right shoulder gave me some trouble.  So I cut it way back and just went for form.

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Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 31 March 2014 11:15 AM   [ Ignore ]   [ # 17 ]
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jennmedic - 31 March 2014 10:21 AM

Active Rest Day

Row 5 k

Rest of day spent getting garden ready.

Home grown Veggies, can’t beat em. I miss my Garden and Zuchinni when fall rolls around. Raised bed or Rototilled? Take care Wes

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 31 March 2014 11:17 AM   [ Ignore ]   [ # 18 ]
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Row, box jumps, wall balls.

Warmup
Mobility
Medball throws
Medball kicks
500 m row, slow pace

WOD
2000 m row
50 box step-ups, 60 cm
50 wall balls, 14 pounds

Time: 15:41

Great WOD! Rested only twice on the wall balls. Row pace 2:06 per 500 m.

Recon Ron
6 pull-ups (throughout the day): 2-2-1-1

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 31 March 2014 11:18 AM   [ Ignore ]   [ # 19 ]
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David J H - 31 March 2014 10:21 AM
OPG57 - 31 March 2014 06:14 AM

Morning all, Start of a new cycle. decided I would not work a strength but more of a conditioning cycle to work weaknesses, That and I’m tired of weighing in the 260s.

Bench upper body day for us

Me   Narrow grip bench 17” between hands, I was doing 23” before. I liked concentration on the triceps this new hand position delivered.

44 x 10
88 x 10
132 x 5
176 x 3
198 x 10
209 x 10 x 2

Alternating DB curls 45 x 10 x 3
Shoulder presses
44 x 10
88 x 10
110 x 10
132 x 5
143 x 5
154 x 5
165 x 3   Great pump after all this.  I Went back 20 min. later and did 3 sets of bodyweight Dips = 273 lbs. dressed.  12-11-11 that was a great chest pump along with triceps and deltoids

Lea Ann close grip bench 14” between hands
44 x 10
66 x 10
77 x 10
88 x 10
99 x 10
110 x 5
alternating DB curls 10 x 3 x 15 lbs
shoulder press 14 lbs bar   10 x 3   This was big for her today. I saw a lot of range of motion she hasn’t been able to do for year.
50 step ups 16” box
Great job wife grin      Have a great day all


Went back out and did my cardio portion of todays workout.  Elliptical . 6.2 miles in 29:55   3 minute cooldown 6.5 total miles   12.2-13.4 mph   Very soggy right now LOL

Great work on the bench, presses, dips (and curls too)!  I’d be able to work out that much if I didn’t have to go to my JOB 5 to 6 days a week (darn bills).  LOL
Thanks for the encouragement and well wishes.

I get up at 4:30 AM lazy bones. You can do it too if you crawl out of the sack and head to the garage by 5:00 AM. LOL Take care Papa Bear wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 31 March 2014 11:58 AM   [ Ignore ]   [ # 20 ]
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Warm up: 3x (15 GHD back extensions, 15 GHD sit ups, 10 strict pull ups, 15 OHS 20kg, 15 push ups)

Strength (de-load):
Squat: 5x60kg, 5x80kg
Bench press: 5x65kg
DL: 5x90kg, 5x110kg

WOD 140322
Push jerk 5-5-3-3-3-1-1-1-1-1
kg: 40, 50, 60, 62.5, 65, 67.5, 67.5, 70, 70, 70 (push out on last single)

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M/47/80kg

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Posted: 31 March 2014 12:23 PM   [ Ignore ]   [ # 21 ]
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140330

Row 2,000 meters

Post time to comments.

Compare to 120328.

Time: 9:35

Last time 120328: 10:59

Same crappy rower both times, so that is a direct comparison.  Rumor has it the gym is getting a C2 in July.

Preceeded with

Back Squats

205x5
155x12

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M 52/5’10”/180

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Posted: 31 March 2014 12:25 PM   [ Ignore ]   [ # 22 ]
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loon - 31 March 2014 12:23 PM

140330

Row 2,000 meters

Post time to comments.

Compare to 120328.

Time: 9:35

Last time 120328: 10:59

Same crappy rower both times, so that is a direct comparison.  Rumor has it the gym is getting a C2 in July.

Nice improvement loon. Good job wink You’ll love the C2

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 31 March 2014 12:32 PM   [ Ignore ]   [ # 23 ]
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Zimmerman

Buy-in
Run 0.7 mi to the weight room
3 x 15 (ea) Squats, Sit Ups
Stretching

Puppies-ish
Complete as many rounds as possible in 15 minutes of:
8 Pull-ups
2 Deadlifts, 135 pounds
10 HSPU progressions

10 rounds, 1 pull-up.
All rounds unbroken, expect 7,8, and 9 (pull-ups only, 5+4 each time; all HSPU progression were unbroken!)
Cash Out
Stretch, run back to work 0.7mi

I decided to scale back for HSPU progression due to the fact that my HSPU sucks ALMOST as bad as my OHS. I can do HSPU’s, a few at a time, but wanted to wait until I am stronger to put them in the WOD. Trying to swallow my pride so I don’t get hurt (again). Focus is on form and function; everything else will come with time.

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m/41/5’8”/170lbs
XF DOB 8/25/10
The weight falls hard on the Stand Up Guy

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Posted: 31 March 2014 01:10 PM   [ Ignore ]   [ # 24 ]
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W/U -

WOD

FRONT SQUAT
45x 10, 95 x 5, 115x5, 135x5, 155x5, 175x5,185x5
95x10

CONDITIONING
Row 2K- 8:33(1st 2k-PR)

Feeling good

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M 38 6’3” 285#

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Posted: 31 March 2014 01:30 PM   [ Ignore ]   [ # 25 ]
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Newt45 - 31 March 2014 01:10 PM

W/U -

WOD

FRONT SQUAT
45x 10, 95 x 5, 115x5, 135x5, 155x5, 175x5,185x5
95x10

CONDITIONING
Row 2K- 8:33(1st 2k-PR)

Feeling good

Good job Newt45

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 31 March 2014 02:12 PM   [ Ignore ]   [ # 26 ]
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TOW WOD 140331:

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
115(miss),115(power),115 - Shoulders and back felt a little sore still from 14.5.  Today did not go as well as I would have liked.

2A) 3X3 Snatch Grip BTN Push Press + 3 OHS – heaviest possible, rest 90 sec.
135
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)
155x2,165

Strength/Skill
1a) 3X60 (seconds) ME Freestanding HS Push-ups – rest 90 sec.
Strict against wall: 7,7,9
1b) 3X30 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 90 sec.
85

Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
11:09 @ 50#(heaviest available). Last time was 9:59 @ 44# with no work before hand.

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

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Posted: 31 March 2014 02:23 PM   [ Ignore ]   [ # 27 ]
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Row 2000 meters

8:21

500 m row cool down

100 a mat sit-ups

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M/40/6ft/205

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Posted: 31 March 2014 03:19 PM   [ Ignore ]   [ # 28 ]
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Push press 5-5-3-3-3-1-1-1-1-1 reps
75-5
85-5
95-3
105-3
115-3
125-1
135-1
145-1
155-F
145-2

$ out
(3-sets of each)
135 lb bench press
planks
35 lb. kettle bell swings

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Ah, this thing called intelligence, what is that?

Coach says it’s okay to bleed from the ears.  (Reggie Ray)

M/45/5’11”/210

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Posted: 31 March 2014 03:51 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 31 March 2014 11:15 AM
jennmedic - 31 March 2014 10:21 AM

Active Rest Day

Row 5 k

Rest of day spent getting garden ready.

Home grown Veggies, can’t beat em. I miss my Garden and Zuchinni when fall rolls around. Raised bed or Rototilled? Take care Wes

Raised beds. Our home is built on soil that does not perk at all. So raised beds is our only way.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 31 March 2014 04:13 PM   [ Ignore ]   [ # 30 ]
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Monday 140331

WU run 1.0 mi. 8:01 min

Rx’d 3 rounds for time
  Run 800 m (0.5 mi)
  2 min rest

  Times: 3:12, 3:06, 3:08

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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