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Saturday, May 17th, 2014 - Running
Posted: 16 May 2014 04:10 PM   [ Ignore ]
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SATURDAY 140517

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Compare to 121017.

WOD Demo with Ronnie Oswald and Kevin Kelly

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 16 May 2014 04:13 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 16 October 2012 07:05 PM

Big Dawgs and The Pack:
As rx’d

Puppies:
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Rest 1 minute
Run 100 meters

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 17 May 2014 06:08 AM   [ Ignore ]   [ # 2 ]
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Recon Ron, 2 pull-ups: 2

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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: 17 May 2014 07:12 AM   [ Ignore ]   [ # 3 ]
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Morning all, I opted out of anything since the weeding of the property does a good job of using up my reserves.  Lea Ann went out and pulled the sled for 1 mile with 43 lbs.  New PR.  time 28:58 . Well done wife. grin  Everyone have a great weekend. 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: 17 May 2014 07:38 AM   [ Ignore ]   [ # 4 ]
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Doing this one today rather than tomorrow since all I have on hand here is an elliptical and 3 dreadmills. So, I chose to do this one as Rx’d.

1.00mi run: 8:35
0.75mi run: 6:18
0.50mi run: 4:11
0.25mi run: 2:01

Speed ranged from 7mph to 7.5mph with a fair amount of 7.2 in the middle. Nothing too splashy to report here, just broke a good sweat and should be ready for the rest of the convention!

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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Posted: 17 May 2014 10:43 AM   [ Ignore ]   [ # 5 ]
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SATURDAY 140517

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

9:18, 7:31, 4:39, 2:03

Sciatica is giving me a bit of trouble again.  Did a lot of stretching/yoga poses, etc. at the end.  It feels a lot better now.

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M/33/5’11”/245#

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Posted: 17 May 2014 11:15 AM   [ Ignore ]   [ # 6 ]
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Celebrating 5 years of Sobriety today!  I have truly been redeemed and blessed by God to have been released from the bondage of alcoholism. With His help I have been completely sober 5 years!

Saturday 150517 9:30 am start    

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Abmat Sit-ups, 15 back extensions (on plyo box set up), 12 pull-ups, 12 dips.
Additional warm up 400 m jog.

WOD:
HELTON RIP
Puppies
Three rounds for time of:
Run 400 meters
25 pound Dumbbell squat cleans, 15 reps
15 Burpees

Total Time = 23:33  

Rounds = 6:30 / 7:13 / 8:50 after 2nd round I had a 1:30 break (with the clock running) to get both my boys drinks because they were thirsty from riding their bikes with me while I ran. Sunny 93 degrees out.
That was a killer metcon,  heart rate was through the roof during squat cleans and burpees.  Runs were slow, almost liked the running more because I could pace my breathing more.
It was a gut check to keep going after the second round.  I am proud that I finished,  not the fastest time but I didn’t quit. 

RIP Lt. Helton !

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 17 May 2014 11:39 AM   [ Ignore ]   [ # 7 ]
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SATURDAY 140517

Run 1600 meters—> 7:34.2 (a 17.7s PR)  grin
Rest 3 minutes
Run 1200 meters—> 6:19.0
Rest 2 minutes
Run 800 meters—> 3:54.4
Rest 1 minute
Run 400 meters—> 2:08.5

Total with rests:  25:52.0

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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: 17 May 2014 11:41 AM   [ Ignore ]   [ # 8 ]
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David J H - 17 May 2014 11:15 AM

Celebrating 5 years of Sobriety today!  I have truly been redeemed and blessed by God to have been released from the bondage of alcoholism. With His help I have been completely sober 5 years!

Saturday 150517 9:30 am start    

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Abmat Sit-ups, 15 back extensions (on plyo box set up), 12 pull-ups, 12 dips.
Additional warm up 400 m jog.

WOD:
HELTON RIP
Puppies
Three rounds for time of:
Run 400 meters
25 pound Dumbbell squat cleans, 15 reps
15 Burpees

Total Time = 23:33  


Rounds = 6:30 / 7:13 / 8:50 after 2nd round I had a 1:30 break (with the clock running) to get both my boys drinks because they were thirsty from riding their bikes with me while I ran. Sunny 93 degrees out.
That was a killer metcon,  heart rate was through the roof during squat cleans and burpees.  Runs were slow, almost liked the running more because I could pace my breathing more.
It was a gut check to keep going after the second round.  I am proud that I finished,  not the fastest time but I didn’t quit. 

RIP Lt. Helton !


Congratulations on your 5 years!

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 17 May 2014 11:42 AM   [ Ignore ]   [ # 9 ]
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David J H - 17 May 2014 11:15 AM

Celebrating 5 years of Sobriety today!  I have truly been redeemed and blessed by God to have been released from the bondage of alcoholism. With His help I have been completely sober 5 years!

Saturday 150517 9:30 am start    

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Abmat Sit-ups, 15 back extensions (on plyo box set up), 12 pull-ups, 12 dips.
Additional warm up 400 m jog.

WOD:
HELTON RIP
Puppies
Three rounds for time of:
Run 400 meters
25 pound Dumbbell squat cleans, 15 reps
15 Burpees

Total Time = 23:33  

Rounds = 6:30 / 7:13 / 8:50 after 2nd round I had a 1:30 break (with the clock running) to get both my boys drinks because they were thirsty from riding their bikes with me while I ran. Sunny 93 degrees out.
That was a killer metcon,  heart rate was through the roof during squat cleans and burpees.  Runs were slow, almost liked the running more because I could pace my breathing more.
It was a gut check to keep going after the second round.  I am proud that I finished,  not the fastest time but I didn’t quit. 

RIP Lt. Helton !

Praise God indeed my friend ,Congratulations on your milestone. I came from a home with an Alcoholic Father who Died of Cirrhosis of the Liver at age 42 My last memories of my Dad was him being so Jaundiced that he was a bright orange before his Death. I am Thankful to hear you gained control of your Life my friend. Like you I believe in Gods strength to carry me through life’s trials. Congratulations Papa Bear for vanquishing the evil one. 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: 17 May 2014 11:43 AM   [ Ignore ]   [ # 10 ]
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4 rounds
10 strict HSPU
20 reverse lunges with 45 lb dumbbells

75 diamond push-ups (20,20,20,15)

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 17 May 2014 11:57 AM   [ Ignore ]   [ # 11 ]
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Border Sheepdog - 17 May 2014 11:41 AM
David J H - 17 May 2014 11:15 AM

Celebrating 5 years of Sobriety today!  I have truly been redeemed and blessed by God to have been released from the bondage of alcoholism. With His help I have been completely sober 5 years!

Saturday 150517 9:30 am start    

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Abmat Sit-ups, 15 back extensions (on plyo box set up), 12 pull-ups, 12 dips.
Additional warm up 400 m jog.

WOD:
HELTON RIP
Puppies
Three rounds for time of:
Run 400 meters
25 pound Dumbbell squat cleans, 15 reps
15 Burpees

Total Time = 23:33  


Rounds = 6:30 / 7:13 / 8:50 after 2nd round I had a 1:30 break (with the clock running) to get both my boys drinks because they were thirsty from riding their bikes with me while I ran. Sunny 93 degrees out.
That was a killer metcon,  heart rate was through the roof during squat cleans and burpees.  Runs were slow, almost liked the running more because I could pace my breathing more.
It was a gut check to keep going after the second round.  I am proud that I finished,  not the fastest time but I didn’t quit. 

RIP Lt. Helton !


Congratulations on your 5 years!

Yes, congrats!  I’ve seen many lives ruined by alcoholism;  both the alcoholic’s and his/her family and friends.  Great work!

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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: 17 May 2014 12:13 PM   [ Ignore ]   [ # 12 ]
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David J H - 17 May 2014 11:15 AM

Celebrating 5 years of Sobriety today!  I have truly been redeemed and blessed by God to have been released from the bondage of alcoholism. With His help I have been completely sober 5 years!

Congratulations on your 5 year! I celebrated my one year a couple of weeks ago…

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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Posted: 17 May 2014 12:19 PM   [ Ignore ]   [ # 13 ]
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HelloAll,

WarmUp: 5min jog
10min leg stretching and foam rolling

WoD - Rx’d
Run 1600 meters = 8:25mins / pace per mile: 8:28
Rest 3 minutes
Run 1200 meters = 6:07/ pace per mile: 8:12
Rest 2 minutes
Run 800 meters= 4:05 / pace per mile: 8:13
Rest 1 minute
Run 400 meters = 1:45 / pace per mile: 7:02

Total time: 26:36mins

Pretty impressed by own results really pushed through the comfort zone. Injured my right knee a few years back (partial ligament and tendon tears) but it managed to hold pretty well through this WoD

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 17 May 2014 12:48 PM   [ Ignore ]   [ # 14 ]
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Kettlebell swings and GHD sit-ups

Pack
40-30-20-10 reps for time of:
Sit-ups
1.5 pood kettlebell swings

9:34.


Finished with some running and biking.

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 17 May 2014 01:14 PM   [ Ignore ]   [ # 15 ]
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Thanks for all the encouragement and kind words, Border Sheepdog, SheepDawg, OPG57, and MNtiger73. 

Sorry to hear about your Father Guy.  One of my many reasons for quitting was to be a better husband, father, and role model for my children. And to be healthy and strong for them as long as I can.

MNtiger73 - Keep up the good work,  In my case it has gotten easier as time has gone by.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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