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Tuesday, April 1st, 2014 - KTE, Pistols, HS walk
Posted: 01 April 2014 04:46 PM   [ Ignore ]   [ # 16 ]
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dannyrod - 01 April 2014 04:11 PM

3 hours of playing in fire department sand volleyball tournament today, loads of fun!

Volleyball and horse shoes two firefighter favorites.

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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.”
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Posted: 01 April 2014 04:46 PM   [ Ignore ]   [ # 17 ]
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rosie - 01 April 2014 02:41 PM

Ok, thanks to OPG57 and Brett1972, here’s what I went with today:

Modified CFWU (1 round):
10 second Sampson stretch
10 shoulder lifts
10 back extensions-floor
10 “baby pulls”
10 door-frame pulls

Scaled WOD:
AMRAP for 15 minutes:
5 knee ups (waist-high)
10 (each side) assisted single leg squats (can get down only a couple inches right now)
15-foot bear crawl

10 rounds total.

I think the number of squats was a bit much for me right now, and I could have done more knee-ups.  I was pretty exhausted by the end of the 15 minutes.

FWIW, my knee issue bothers me only when doing any type of squat.  No pain, just crackling of cartilage in the joint that’s somewhat unnerving.  Afterward, it’s a bit uncomfortable but not painful.  I just don’t dare overdo it with that knee.  I’m hoping that as I drop weight and get better conditioned, it will resolve itself.

Wow you went all out today Rosie! well done! wink

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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: 01 April 2014 04:51 PM   [ Ignore ]   [ # 18 ]
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JDG - 01 April 2014 01:06 PM

warm up
MOBs

Lift
cDL
[3@135;3#185;3@255;3@285;3@325 warm up]
Attempt 3x3reps @350; got 3x3 (3min rest b/w)
Debrief- Crazy.  Pretty sure last week’s “cDLs” were all SDL despite notations in log, so Ilifted 30# more for each day than established limits.  Was scheduled for only 345 today, but bar felt light, so bumped it up 10# from last 3x3 set.

15min rest, then…

WOD (from BrandX 4/1/2014)
Grace
30reps for time:
Clean and Jerk 135#
4/1/14=4:14

No splits.  Also, better described at AWGTOH.
Not a PR, but reasonable improvement over last time.  Biggest change for this one, not stepping away from bar.

Previous:
10/7/13=4:50
9/13/2012=3:58 (really AWGTOH) [reps(time)=13(1:08)/4(0:40)/4(0:39)/5(0:52)/4(0:40)]
10/28/2010=3:50 (15rep splits=1:34/2:16) (really AWGTOH)
10/09/2009=3x10reps C&J w/ 15 push-ups each rd=6:14 (1:36/2:13/2:27)
9/17/2009=5:04 (1:15/1:47/2:02) w/ 135# (power clean from the deck, push jerk)
6/02/2009=5:25(1:24/1:58/2:03) w/ 135# (power clean from the deck, push jerk)
12/09/2008=6:06 w/ 135# (power clean from the deck, push jerk)
9/18/2008=6:53 w/ 135# (power clean from the deck, push jerk)
1/29/2008=9:13 w/ 135# (power clean from the deck, split jerk)
8/13/2007=12:27 w/ 135# (hanging clean, split jerk)
4/7/2006=8:44 w/ 125# (power clean from the deck, split jerk)
2/18/2005=6:22 w/ 115# (power clean from the deck, split jerk)

$-out
60 t2b (21/12/12/10/5)

Great Deadlift sets JDG! 350 x 3 x 3

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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: 01 April 2014 05:03 PM   [ Ignore ]   [ # 19 ]
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TOW WOD 140401:

BBG
7X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
Worked up to 175. PR from blocks, ties PR from any position.

Strength
Back Squat: 1X20 – try to establish a true 20RM
165

Conditioning
Run 1 Mile – for time
5:39

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

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Posted: 01 April 2014 05:10 PM   [ Ignore ]   [ # 20 ]
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20min AMRAP:

5 strict K2E (finally, something I’m really good at)
10 alternating pistols (bands on J-cups assist; low squat)
30-count handstand against wall

8 rounds.

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35/m/6’2”/170

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Posted: 01 April 2014 05:19 PM   [ Ignore ]   [ # 21 ]
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Zimmerman

Complete as many rounds as possible in 20 minutes of:
11 Pull-ups
2 Deadlifts, 315 pounds
10 HSPU progressions

9 Rounds in 19:58

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Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 01 April 2014 05:33 PM   [ Ignore ]   [ # 22 ]
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SATURDAY 140329
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315 lb.
10 handstand push-ups

9 rnds +11CTB +2 deads (assist @ 3rd w/band & assist @ 4th w/hspu)

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M/45/6’3/230 205
CF start 9/2011

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Posted: 01 April 2014 05:55 PM   [ Ignore ]   [ # 23 ]
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140401 TUESDAY

WU: 3x10- squats, shoulder dislocates, good mornings, Sampsons

WOD: Hybrid
30 minutes AMRAP
15 pull-ups,  80# assist band
2 Deadlifts, 185#
10 HSPU progressions
10 knees-to-elbows
10 pistols, alternating legs
5 wall walk-ups

4 rounds plus pull-ups, Deadlifts, HSPU progressions, KTE, and 6 pistols.

2k Nordic Track ski,  15:00 minutes

CD: 3x10- sit-ups, hip raises, stretches

Trying to catch up from my sore shoulder.  Do as I say, not as I do…

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CFBD: 10/01/2013

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Posted: 01 April 2014 05:55 PM   [ Ignore ]   [ # 24 ]
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jchcrawk - 01 April 2014 05:03 PM

TOW WOD 140401:

BBG
7X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
Worked up to 175. PR from blocks, ties PR from any position.

Strength
Back Squat: 1X20 – try to establish a true 20RM
165

Conditioning
Run 1 Mile – for time
5:39

Good job on the 175 C+J from blocks You’re making great headway 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: 01 April 2014 05:57 PM   [ Ignore ]   [ # 25 ]
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Smokey - 01 April 2014 05:19 PM

Zimmerman

Complete as many rounds as possible in 20 minutes of:
11 Pull-ups
2 Deadlifts, 315 pounds
10 HSPU progressions

9 Rounds in 19:58

315 version Nice! 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: 01 April 2014 06:06 PM   [ Ignore ]   [ # 26 ]
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Deadlift 5 rep max

135 x 10
225 x 8
315 x 5
385 x 5
405 x 3

15:00 min AMRAP
10 Knee to elbow
20 air squats
3 wall walk

7 rounds and 6 air squats

Practice double unders.

Received wooden gymnastic rings, 20lb dynomax ball and a jump rope today!!

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180
22

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Posted: 01 April 2014 06:35 PM   [ Ignore ]   [ # 27 ]
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20140401 Tue
Row 2K
8:02

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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: 01 April 2014 07:43 PM   [ Ignore ]   [ # 28 ]
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FarmerFran - 01 April 2014 06:06 PM

Deadlift 5 rep max

135 x 10
225 x 8
315 x 5
385 x 5
405 x 3

15:00 min AMRAP
10 Knee to elbow
20 air squats
3 wall walk

7 rounds and 6 air squats

Practice double unders.

Received wooden gymnastic rings, 20lb dynomax ball and a jump rope today!!

Welcome to the site FarmerFran nice set of Deadlifts. Happy training

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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: 01 April 2014 07:47 PM   [ Ignore ]   [ # 29 ]
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W/U. 1k row. 3x10 push-ups, air squats, sit-ups,

SWOD.
Shoulder press #45x10,95x5,115x5,135x5,145x3,115x3,45x10
Lat pulls #150x5,162.5x5,175x5,181.5x5

Metcon - Modified Helen
400m row
15 KBS 35#
6 ring rows
3RFT -  8:45 (35sec PR)

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M 38 6’3” 285#

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Posted: 01 April 2014 08:22 PM   [ Ignore ]   [ # 30 ]
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jennmedic - 01 April 2014 12:11 PM

6 mile hike with 50 lb pack.

Me and a buddy headed to woods to do some hiking and scouting. Great day we got a chance to slow down and catch up on each other’s lives.

3 hrs martial arts class PM.

Done

That 50 lb., 6 mile hike sounds like a great workout. I would love it.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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