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Saturday, May 17th, 2014 - Running
Posted: 17 May 2014 02:18 PM   [ Ignore ]   [ # 16 ]
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Need more mental toughness.
 
6:49 (pr), 6:11 (walked some), 3:57 (walked some), 1:34.

Proud of the first and last splits; fell apart in the middle.

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35/m/6’2”/170

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Posted: 17 May 2014 02:46 PM   [ Ignore ]   [ # 17 ]
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MNtiger73 - 17 May 2014 12:13 PM
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…

Congratulations MNTiger73. For taking control. Well done. wink I hope it gets easier for you.

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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 02:52 PM   [ Ignore ]   [ # 18 ]
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David J H - 17 May 2014 01:14 PM

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.

Family is always the best reason .Its the most precious thing God gives us. That’s why I call you Papa bear. because I know you keep them as your 1st priority. A lot of people don’t in this new Godless era we live in. Its refreshing to hear a Father say he wants to be a role model. Well said Dad. 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 03:48 PM   [ Ignore ]   [ # 19 ]
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Saturday 140517

Run 1.5 mi. 11:33 min.

XFit - Rx’d - Post Loads
  Back squat
  3-3-3-3-3 rep
  135-145-145-145-155 lb

Bonus Round
  Bench Press
  3-3-3-3-3 rep
  135-135-135-135-135 lb

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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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Posted: 17 May 2014 04:39 PM   [ Ignore ]   [ # 20 ]
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40-30-20-10 of:
T-bar swings 24kg,
Sit ups
Time: 9:51

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M/47/80kg

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Posted: 17 May 2014 05:04 PM   [ Ignore ]   [ # 21 ]
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About a 2 mile trail run with a 40lb sandbag on my shoulders. I forgot my watch, so no time, but still fun.

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M/34/5’ 10”/182#

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Posted: 17 May 2014 06:26 PM   [ Ignore ]   [ # 22 ]
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May 17, 2014

My little sister’s (west Point class of 1996) 40th birthday

This one is for Major Christine

Flex. Did my kids track warm up and stretch routine and did the WOD with my kids who killed me

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

30 min and change. Kids were always faster

Cash out

200 x 45 lb thrusters with all below hip crease


Took forever

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 17 May 2014 06:52 PM   [ Ignore ]   [ # 23 ]
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Hotel WOD

Before: lap around the block 2:11. Joint mobility. Five burpees and 10 “air” DB cleans. 30 situps.

EMOM: 5 burpees + max 20# DB cleans => 100 DB cleans
(20# was heaviest they had in the saddest little “fitness center” maybe I’ve ever seen)
Got messed up on my timer, so asterisk with this one, but let’s call it 6:57.

Also did 18:00 easy run yesterday, right about 2 miles.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 17 May 2014 07:29 PM   [ Ignore ]   [ # 24 ]
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140516 GHD sit-ups, KB swings

Puppies
21-15-9-3 reps for time of:
Sit-ups
10-25 pound kettlebell swings - 25# DB


5:27

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 17 May 2014 08:38 PM   [ Ignore ]   [ # 25 ]
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stretch

ran 35 minutes ~5-5.5K

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 18 May 2014 01:05 AM   [ Ignore ]   [ # 26 ]
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Running with the big dogs! ! !

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

34:06

Not a fast pace but a consistent one, very happy with today

Getting better

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 18 May 2014 05:00 AM   [ Ignore ]   [ # 27 ]
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Hello All,

I have been away for a looong time - started back doing CrossFit in March of this year.  Guess I figured it’s time to start posting my efforts whether they be good, back and/or ugly!

Generally working a day or so behind the current WOD posting.

Saturday, May 17th, 2014
“GHD Situps, KBS” (posted May 16/14)

Pack-Lite:
40-30-20-10
AbMat Situps
21-15-9-3
KB Swings, 35#

- 6:53
- Reduced the number of KBS as recommended

Post-WOD:
-T2B x 3-3-1-2-1
-Hollow/Arch (bar) x 4-4-6-6
-Hanging L-sit Hold (sec) x 3-5-4-3 (count stops when shoulders lose tension or heels drop below hips)
-Skin-the-Cats (rings) x 5
-Pullups x 3-3

(Unless otherwise noted pullups are: jump to bar 3” above reach, strict (still getting the swing - haha - of kipping), clavicles to bar, full extension)

Warm-up:
A bunch of stuff including running, pullups, ring dip negatives, etc etc etc

Later in the day:
- Pullups x 3-3-2-2
- Run training with the puppy, about 45 minutes.  He’s a wonderful little border collie who wants to herd my feet when I’m running.  He’s doing great and getting the idea - just run, not play with the tantalizing moving objects (read: feet)!  Anyway I got in several short jogs anywhere from 50m to 150m, with rests between.  Focus was puppy training but I still got a good sweat and had fun, doing those little sessions.

PS - It may be prudent to add: “running” for me equals “jog-trot”.  Running is definitely a weak point for me at this time.

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F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

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Posted: 18 May 2014 09:10 AM   [ Ignore ]   [ # 28 ]
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Run 1600 meters - 06:24
Rest 3 minutes
Run 1200 meters - 04:54
Rest 2 minutes
Run 800 meters - 03:12
Rest 1 minute
Run 400 meters - 01:35

16:06 + 6:00(rest) = 22:06

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 18 May 2014 09:11 AM   [ Ignore ]   [ # 29 ]
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Run 1600 meters - 06:24
Rest 3 minutes
Run 1200 meters - 04:54
Rest 2 minutes
Run 800 meters - 03:12
Rest 1 minute
Run 400 meters - 01:35

16:06 + 6:00(rest) = 22:06

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 18 May 2014 11:14 AM   [ Ignore ]   [ # 30 ]
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warmup: 10 minutes of shoulder rotations, planks, light kettlebells

AMRAP in 20 minutes:

20 jumping jacks
12 pushups
8 lunge steps with 12 lb kettle ball
8 DB snatches, 30lbs

7 rounds

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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