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Sunday, May 18th, 2014 - Rest Day
Posted: 18 May 2014 05:37 PM   [ Ignore ]   [ # 16 ]
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Red Beard - 18 May 2014 11:33 AM

Running

Run 1600 meters- 8:35
Rest 3 minutes
Run 1200 meters-6.08
Rest 2 minutes
Run 800 meters-3.58
Rest 1 minute
Run 400 meters-1.56

27.01- 6 min = 21.01

Extremely happy with this time (PR by 50 seconds) and I’m almost to sub 20 on this WOD which is a goal.

Good time big guy, Hows the ceiling project coming? hope it works 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: 18 May 2014 06:43 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 18 May 2014 05:35 PM
jennmedic - 18 May 2014 02:31 PM

Warm Up

4 rounds 3 min per round
1 min 70 lb one handed farmers walk
1 min decline sit ups legs locked
1 min K2E

Strength
1) Muscle Snatch – In 10 minutes, work up to a 1 RM
140 lb
2) Bench press (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.
135x5,155x5,185x5
Work Capacity:
1) With a partner, complete the following for time: Solo
-100x toes to bar
-200x KB swing (53#/35#)
-300x double unders (subbed SU with DU every 5th single)
-400m buddy carry (subbed tire drag)
*Only 1 partner can work at a time, other than the buddy carry…that will obviously be performed as a team.

Untimed. Between running calls and answering phone at work finally threw time out the window. It would have been long if I had kept up. Tried to get other firefighter to let me carry him he said not going to happen. He don’t know what he is missing.

Have a good one guys.

Wow that was killer routine Wes. Too bad you couldn’t get him to let you tote him a couple hundred yards LOL you’re twisted buddy wink . On a serious note I hope the son is recovering quick. Take care Brother. wink

Thanks. OPG. He is doing better not 100 percent yet but we are hoping he will be close tomorrow.

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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: 18 May 2014 08:50 PM   [ Ignore ]   [ # 18 ]
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jennmedic - 18 May 2014 06:43 PM
OPG57 - 18 May 2014 05:35 PM
jennmedic - 18 May 2014 02:31 PM

Warm Up

4 rounds 3 min per round
1 min 70 lb one handed farmers walk
1 min decline sit ups legs locked
1 min K2E

Strength
1) Muscle Snatch – In 10 minutes, work up to a 1 RM
140 lb
2) Bench press (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.
135x5,155x5,185x5
Work Capacity:
1) With a partner, complete the following for time: Solo
-100x toes to bar
-200x KB swing (53#/35#)
-300x double unders (subbed SU with DU every 5th single)
-400m buddy carry (subbed tire drag)
*Only 1 partner can work at a time, other than the buddy carry…that will obviously be performed as a team.

Untimed. Between running calls and answering phone at work finally threw time out the window. It would have been long if I had kept up. Tried to get other firefighter to let me carry him he said not going to happen. He don’t know what he is missing.

Have a good one guys.

Wow that was killer routine Wes. Too bad you couldn’t get him to let you tote him a couple hundred yards LOL you’re twisted buddy wink . On a serious note I hope the son is recovering quick. Take care Brother. wink

Thanks. OPG. He is doing better not 100 percent yet but we are hoping he will be close tomorrow.

Good to know. Take care Wes

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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: 19 May 2014 12:48 AM   [ Ignore ]   [ # 19 ]
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OPG57 - 18 May 2014 06:04 AM
TopMac - 18 May 2014 01:16 AM

18 May 14 - Running

w/u - 5’ on dreadmill fast walk

Run 1 mile - 8:03” @ 7.5 mph & 2.0% incline

Rest 3’ - fast walk @ 3.5 mph

Run 3/4 mile - 5:37” @ 8.0 & 1.5%

Rest 2’ - fast walk @ 3.5

Run 1/2 mile - 3:30” @ 8.5 & 1.5 - 1.0%

Rest 1’-fast walk @3.5

Run 1/4 mile - 1:42” @ 8.7/9.0/9.5 mph & 1.0/0.5% incline

Total ~ 3.2 miles in about 30:00 including rest breaks and 5’ cooldown on dreadmill

$out - 10’ stretching

That should blow out the cob webs on the pump wink Have a good one short timer

It sure did!!!  Felt great to be able to keep increasing the pace, too!!  cool smirk  Have a great day yourself my friend!

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

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

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Posted: 19 May 2014 01:27 AM   [ Ignore ]   [ # 20 ]
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Hang Power Clean from above knee: work to a 5RM - 40-60-80kg

Deadlift: 5X87.5, 5X102.5, ME X115kg - 15 reps T&G

3RFT:
Run 400M
20 burpees
9:01

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M 29 178cm 80kg

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Posted: 19 May 2014 01:30 AM   [ Ignore ]   [ # 21 ]
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10 Pull-ups
Rest 90 sec
10 Chin-ups
Total of 75 reps

Another 3:30 hours on scoot (daytime approx. 100 degrees out).

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 19 May 2014 04:40 AM   [ Ignore ]   [ # 22 ]
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Sunday May 18/14

Rest Day

Got in some run training with the pup today, about a 40 minute session.  I did several short jogs in that time, about 100m - 200m or so, with rests between.

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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: 19 May 2014 07:48 AM   [ Ignore ]   [ # 23 ]
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OPG57 - 18 May 2014 05:37 PM
Red Beard - 18 May 2014 11:33 AM

Running

Run 1600 meters- 8:35
Rest 3 minutes
Run 1200 meters-6.08
Rest 2 minutes
Run 800 meters-3.58
Rest 1 minute
Run 400 meters-1.56

27.01- 6 min = 21.01

Extremely happy with this time (PR by 50 seconds) and I’m almost to sub 20 on this WOD which is a goal.

Good time big guy, Hows the ceiling project coming? hope it works for you.

Hasn’t started yet. We don’t move in for a couple weeks. But I’m meeting with a contractor right now to create a plan for the garage conversion. (making a 4th bedroom for my son). I think I’m going to make trey ceilings above my rack. Basically I’m going to do what the previous homeowner did in the living room and convert the trusses to a vaulted type ceiling. It’s just a smaller area. Was thinking of just a 4x8 area. Enough head room to do push presses and pull ups and not enough structural changes to weaken the roof.

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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: 19 May 2014 07:50 AM   [ Ignore ]   [ # 24 ]
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SUNDAY 140511

Complete as many rounds as possible in 15 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Rounds=2 rounds + 400m run

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 19 May 2014 07:45 PM   [ Ignore ]   [ # 25 ]
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1/2 Karen

75 wall ball (20# med ball)

Time 5:47

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M 32 / 5’ 11” / 205# 200#
Crossfit DOB:  DEC 3, 2012


2013 goals

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