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Friday, April 4th, 2014 - Rest Day
Posted: 04 April 2014 10:49 AM   [ Ignore ]   [ # 16 ]
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Split Jerk: 45x10, 135x5, 135x8

Deadlift: 135x10, 185x10, 215x5, 280x5

5 rounds of
165lb Front Squat x5
30 in box jump x5
15 ft rope climb x1
Double Under x20

9:04

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Posted: 04 April 2014 11:19 AM   [ Ignore ]   [ # 17 ]
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FarmerFran - 04 April 2014 10:48 AM

Work out:
1 mile run.

Deadlift up to 5 rep max.

135 x 5, 225 x 5, 315 x 5, 385 x 5.

2 rounds of
max push ups in 2 mins
rest 2 mins
max pull ups in 2 mins
rest 2 mins
row for 2 mins.


Practice double unders.

Good weights farmerFran 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: 04 April 2014 12:00 PM   [ Ignore ]   [ # 18 ]
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OPG57 - 04 April 2014 08:49 AM
Vaulty Monk - 04 April 2014 08:00 AM

wu
~1K jogging, cfwu*1

press (kilos)
20*10/30*5/35*3
42.5*3/45*3/47.5*3/50*3/52.5*3
37.5*12-9-6

wod

WEDNESDAY 140402

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

loads
kilos: 50*5/60*5///65*3/70*3/75*3///80*1/85*Fail/85*1/85*1/85*1
converted to pounds: 110/132///143/154/165///176/187/187/187

form started suffering at 85kg (knees trailing inside), so did not push any heavier


$o
handstand practice, stretching

Solid routine Vaulty. 187 on squat cleans is pretty good weight.well done wink

Thanks OPG, my thumbs aren’t too happy after the hook grip, though.

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M/47/5’10”/160

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Posted: 04 April 2014 12:22 PM   [ Ignore ]   [ # 19 ]
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Enjoying my rest dayl My hubby noticed a difference this morning, so I must be doing something right.  I haven’t told my family that I’m doing any exercising or working out.  I know they would be very supportive, but sometimes they’re a little too supportive, especially my husband.  When he tries to encourage me, I feel more like a little puppy learning to do tricks.  LOL!

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CF Start date:  March 28, 2014
F/52/5’6”/225 216
(goal: 125-130lb)

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Posted: 04 April 2014 12:55 PM   [ Ignore ]   [ # 20 ]
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rosie - 04 April 2014 12:22 PM

Enjoying my rest dayl My hubby noticed a difference this morning, so I must be doing something right.  I haven’t told my family that I’m doing any exercising or working out.  I know they would be very supportive, but sometimes they’re a little too supportive, especially my husband.  When he tries to encourage me, I feel more like a little puppy learning to do tricks.  LOL!

Glad you’re enjoying the rest day, Hate to tell you this, But the family will figure it out pretty quick .Its good to have them know in case of injury. Were not spring Chickens after all LOL  Good luck on the training rosie. grin

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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: 04 April 2014 01:07 PM   [ Ignore ]   [ # 21 ]
Top Dawg
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Vaulty Monk - 04 April 2014 12:00 PM
OPG57 - 04 April 2014 08:49 AM
Vaulty Monk - 04 April 2014 08:00 AM

wu
~1K jogging, cfwu*1

press (kilos)
20*10/30*5/35*3
42.5*3/45*3/47.5*3/50*3/52.5*3
37.5*12-9-6

wod

WEDNESDAY 140402

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

loads
kilos: 50*5/60*5///65*3/70*3/75*3///80*1/85*Fail/85*1/85*1/85*1
converted to pounds: 110/132///143/154/165///176/187/187/187

form started suffering at 85kg (knees trailing inside), so did not push any heavier


$o
handstand practice, stretching

Solid routine Vaulty. 187 on squat cleans is pretty good weight.well done wink

Thanks OPG, my thumbs aren’t too happy after the hook grip, though.

If your not using medical cloth tape yet. You should start. That knurling will eat your thumbs alive. The tape will also cushion and diminish the pain somewhat . I used to use 1” width tape about 4-5” and wrap around the joint of both thumbs.most Olympic lifters do this. Good Job 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: 04 April 2014 01:11 PM   [ Ignore ]   [ # 22 ]
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warm up
MOBs

WOD
7rds for time of:
7 thrusters, 75#
7 burpees
TOTAL TIME=6:53 (37/61/64/62/64/66/60)=533.9#/min

Nothing broken, yet…

3/13/2014@55#=5:55 (35/45/55/57/57/56/50)=455.5#/min
3/7/2014@35#=5:19 (35/42/47/49/51/50/45)=322.6#/min
2/28/14@15#=5:19 (34/42/48/50/50/49/46)=138.2#/min
2/20/14@105#=10:36 (0:52/1:20/1:33/1:41/1:45/1:47/1:38)=485.3#/min

[3/28/2014@95# with OPEN 14.5=19:06=417.8#/min]

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 04 April 2014 03:47 PM   [ Ignore ]   [ # 23 ]
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OPG57 - 04 April 2014 04:19 AM
TopMac - 04 April 2014 02:24 AM

4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

Great job Top.  grin  In regards to Sheepdawg.The Youngsters were thinking , Top looks like toast when he’s done LOL , How are they going to do that and the physical Job of loading Ord. on and off the birds all day too.I don’t blame them on that point. Just a little note on We who are or were NCOs ( Non Commissioned Officers)Enlisted ranks . We don’t get called Sir LOL That honorific is reserved for Commissioned and Warrant Officers. Hollywood is always misinforming the public about Military protocol for the sake of artistic license and propaganda spin. wink  Enlisted guys will normally tell you , Don’t call me Sir. I work for a living LOL

@OPG and TopMac:

My dad (Specialist5, 2nd Armored Cav) always taught me to call anyone who was my elder “sir.”  If you check our ages, you will see that Top has me by 2+ years.

Sir.  LOL  wink

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 04 April 2014 03:49 PM   [ Ignore ]   [ # 24 ]
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rosie - 04 April 2014 12:22 PM

Enjoying my rest dayl My hubby noticed a difference this morning, so I must be doing something right.  I haven’t told my family that I’m doing any exercising or working out.  I know they would be very supportive, but sometimes they’re a little too supportive, especially my husband.  When he tries to encourage me, I feel more like a little puppy learning to do tricks.  LOL!

Enjoy the rest a d get ready for tomorrow.  Once it really starts working for you, people who haven’t seen you in a few months will start to comment,  too.

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 04 April 2014 04:41 PM   [ Ignore ]   [ # 25 ]
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SheepDawg - 04 April 2014 03:47 PM
OPG57 - 04 April 2014 04:19 AM
TopMac - 04 April 2014 02:24 AM

4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

Great job Top.  grin  In regards to Sheepdawg.The Youngsters were thinking , Top looks like toast when he’s done LOL , How are they going to do that and the physical Job of loading Ord. on and off the birds all day too.I don’t blame them on that point. Just a little note on We who are or were NCOs ( Non Commissioned Officers)Enlisted ranks . We don’t get called Sir LOL That honorific is reserved for Commissioned and Warrant Officers. Hollywood is always misinforming the public about Military protocol for the sake of artistic license and propaganda spin. wink  Enlisted guys will normally tell you , Don’t call me Sir. I work for a living LOL

@OPG and TopMac:

My dad (Specialist5, 2nd Armored Cav) always taught me to call anyone who was my elder “sir.”  If you check our ages, you will see that Top has me by 2+ years.

Sir.  LOL  wink

Duly noted you young Whipper snapper LOL  I agree with your Dad. That’s what I taught my Kids also.My oldest is 38 this year. MSgt in the Air Force who’s eligible for 20 year retirement next year.Take care David 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: 04 April 2014 06:08 PM   [ Ignore ]   [ # 26 ]
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Unplanned rest day.  Work day went long.

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

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Posted: 04 April 2014 09:47 PM   [ Ignore ]   [ # 27 ]
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Establish a 1RM Deadlift
140kg, 142.5(F). PR is 5X140kg.
Focused on squating the last 5 months. Have to start pulling heavy again!

Sprint 400m
1:05, PR -12 seconds

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M 29 178cm 80kg

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Posted: 04 April 2014 11:15 PM   [ Ignore ]   [ # 28 ]
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Warm up: 1000m row

WOD 140229 (pack minus)
20 mins AMRAP of:
11 pull ups,
2 DL 100kg,
10 HSPU (piked - feet on box)
Score: 9 rounds + 7 PU

Strength (11-15 rep range):
DL 15x110kg

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M/47/80kg

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Posted: 05 April 2014 02:27 AM   [ Ignore ]   [ # 29 ]
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OPG57 - 04 April 2014 04:41 PM
SheepDawg - 04 April 2014 03:47 PM
OPG57 - 04 April 2014 04:19 AM
TopMac - 04 April 2014 02:24 AM

4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

Great job Top.  grin  In regards to Sheepdawg.The Youngsters were thinking , Top looks like toast when he’s done LOL , How are they going to do that and the physical Job of loading Ord. on and off the birds all day too.I don’t blame them on that point. Just a little note on We who are or were NCOs ( Non Commissioned Officers)Enlisted ranks . We don’t get called Sir LOL That honorific is reserved for Commissioned and Warrant Officers. Hollywood is always misinforming the public about Military protocol for the sake of artistic license and propaganda spin. wink  Enlisted guys will normally tell you , Don’t call me Sir. I work for a living LOL

@OPG and TopMac:

My dad (Specialist5, 2nd Armored Cav) always taught me to call anyone who was my elder “sir.”  If you check our ages, you will see that Top has me by 2+ years.

Sir.  LOL  wink

Duly noted you young Whipper snapper LOL  I agree with your Dad. That’s what I taught my Kids also.My oldest is 38 this year. MSgt in the Air Force who’s eligible for 20 year retirement next year.Take care David wink

Y’all are killing me!!  rotfl  I agree with you both….and taught my kids the same!  However, Sheepdawg, I’m not sure that a 3 year difference qualifies me as ‘elder’ wink but I guess I can’t argue with the upbringing! smile

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M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 05 April 2014 04:00 AM   [ Ignore ]   [ # 30 ]
Top Dawg
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TopMac - 05 April 2014 02:27 AM
OPG57 - 04 April 2014 04:41 PM
SheepDawg - 04 April 2014 03:47 PM
OPG57 - 04 April 2014 04:19 AM
TopMac - 04 April 2014 02:24 AM

4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

Great job Top.  grin  In regards to Sheepdawg.The Youngsters were thinking , Top looks like toast when he’s done LOL , How are they going to do that and the physical Job of loading Ord. on and off the birds all day too.I don’t blame them on that point. Just a little note on We who are or were NCOs ( Non Commissioned Officers)Enlisted ranks . We don’t get called Sir LOL That honorific is reserved for Commissioned and Warrant Officers. Hollywood is always misinforming the public about Military protocol for the sake of artistic license and propaganda spin. wink  Enlisted guys will normally tell you , Don’t call me Sir. I work for a living LOL

@OPG and TopMac:

My dad (Specialist5, 2nd Armored Cav) always taught me to call anyone who was my elder “sir.”  If you check our ages, you will see that Top has me by 2+ years.

Sir.  LOL  wink

Duly noted you young Whipper snapper LOL  I agree with your Dad. That’s what I taught my Kids also.My oldest is 38 this year. MSgt in the Air Force who’s eligible for 20 year retirement next year.Take care David wink

Y’all are killing me!!  rotfl  I agree with you both….and taught my kids the same!  However, Sheepdawg, I’m not sure that a 3 year difference qualifies me as ‘elder’ wink but I guess I can’t argue with the upbringing! smile

Just think of us as a mini USO show providing Comic relief for our Buddy overseas. LOL  Have a Great weekend Chris 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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