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Tuesday, May 20th, 2014 - Lunges, 800m, Squats
Posted: 20 May 2014 09:47 AM   [ Ignore ]   [ # 16 ]
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dtoro - 20 May 2014 06:28 AM

Monday

Press 3x3; 70, 80, 90

WOD:

7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Time: 11 mins

Tuesday

Dead lift 3x3; 155, 175, 200
Power clean 3x3; 125, 135, 145

WOD

50-40-30-20-10 reps for time of:
GHD sit-up2
35# kettlebell swings

Time: 12 mins

Been very busy with getting things lined up to get on outta here. I am leaning up a little. Trying to be sure my fat arse can still fit into my dress blues for my retirement ceremony! Lol

Congrats Mr. Toro 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: 20 May 2014 09:53 AM   [ Ignore ]   [ # 17 ]
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Mike D - 20 May 2014 08:30 AM

TUESDAY 140520

For time:
100-meter walking lunge
800-meter run
100 squats

14:53

Did this before the scaling was up.  Should have scaled.  The worse part was trying to run after the lunges.  Lead legs for about 1/4 mile.  Haha.

For some reason, I’ve been tempted to Rx this one, but you’re making me second guess that…

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35/m/6’2”/170

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Posted: 20 May 2014 10:06 AM   [ Ignore ]   [ # 18 ]
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Back squat

Warmup
500 m row
Hollow/arch turns, 2 minutes
Bear crawl
Backwards bear crawl
Squat side steps

Strength
Back squat 5-5-5-3-3-3-1-1-1
In kg: 30-35-40-45-50-55-60-65-70

Cash-out
Recon Ron, 6 pull-ups: 4-2

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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: 20 May 2014 10:12 AM   [ Ignore ]   [ # 19 ]
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WoD at home box

Split Jerk
  3 @ 95#
  3 @ 115#
  2 @ 125#
  1 @ 135#
  1 @ 140# (PR)
  1 @ 145# (PR)
  1 @ 155# (PR, yay bodyweight!)

These were much better than last week, especially the last two, felt really easy once I got a couple pointers from the instructor. Ran short on time, but I felt like I maybe had a 165 in me…

MetCon
EMOM for 10 minutes
even: 20 wall balls
odd: strict DB press (35# for first two rounds, 30# for last three)

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M/43 yo/5’7”/154#

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Posted: 20 May 2014 10:41 AM   [ Ignore ]   [ # 20 ]
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Tabata

Before: 500m row, 2x10ea: back ext, pass throughs, jumping squats

PUC: 30 unbroken + 83 during the WOD

MOW: leg circles 2x10 both directions. Really like these as a warmup. Feels good for back and hips.

S/T: clean and jerks
Burgener
115x2, 140x2, 155x2, 160x2, 175x1, 190x1

Tabata Intervals
KBS 53
KB snatch non dominant arm (L)
V ups
KB snatch dominant arm
Pushups
A little extra rest between each move, but not more than :30 or so. Not sure on breakdown but got 322 total reps.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 20 May 2014 12:53 PM   [ Ignore ]   [ # 21 ]
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Deadlift: 135x10, 185x5, 235x3, 255x3, 255x5

WOD: Scaled
75 Lunges
Run 800m
75 Squats

8:48

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M/34/5’ 10”/182#

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Posted: 20 May 2014 01:00 PM   [ Ignore ]   [ # 22 ]
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Pack
75-meter walking lunge—> 3:39.65
600-meter run—> 3:00.7
75 squats—> 3:12.20

Total:  9:52.55

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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: 20 May 2014 01:12 PM   [ Ignore ]   [ # 23 ]
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Pack- modified
75-meter walking lunge
600-meter run
75 meter walking lunge

Time 8:30

Wasn’t feeling squats today.

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M/32/6’2’‘/245# :( up from 225 a year ago.

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: 20 May 2014 01:23 PM   [ Ignore ]   [ # 24 ]
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warm up
25 double unders
10 handstands trying to hold for 3 seconds

Mobility
Couch stretch 2 min each side
Pigeon 1 min each side
center split 2 min

100-meter walking lunge
800-meter run
100 squats


Cash out:  4 mile run 37:31

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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: 20 May 2014 04:55 PM   [ Ignore ]   [ # 25 ]
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Puppies
21-15-9-3 reps for time of:  6:05
Ab mat sit-ups
19-pound kettlebell swings

cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 20 May 2014 05:10 PM   [ Ignore ]   [ # 26 ]
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RX 12:23.

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35/m/6’2”/170

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Posted: 20 May 2014 05:58 PM   [ Ignore ]   [ # 27 ]
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Warm Up

Strength
1)Hang squat clan + thruster: You have 5 sets to work up to a 5 RM.
*You are not allowed to put the bar on the deck between reps, but rest as needed between rounds.
95-115-125-135-145-150f
2) Push press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
135x5,160x5,180x5
WOD:
Complete 4 rounds for time of:
-10x overhead squat (135#/95#)
-50x double unders
-15x chest to bar pull ups

115 OHS
Time 13:18

Conditioning:
1x max effort 1,000m row
3:58

4 rounds 1 min
70 lb farmers walk
Sit-ups

Done.

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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: 20 May 2014 07:06 PM   [ Ignore ]   [ # 28 ]
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Been busy lately, but haven’t sat around despite not posting. I’ve been swimming, coaching baseball, taking an intro to scuba diving class, and doing lots of yardwork.

Today 140520 TUESDAY

WU: CSWU 3X10

Strength:
85# bench press, 7 reps (5 secs↑/5 secs↓)
100# lat pulls, 7 reps (5 secs↑/5 secs↓)

WOD: ski-ntervals
Nordic Track ski 1600 meters 11:36:19
rest 3:00
Nordic Track ski 1200 meters 8:31:44
rest 2:00
Nordic Track ski 800 meters 5:22:54
rest 1:00
Nordic Track ski 400 meters2:29:81

CD: 10 minutes flexibility/mobility work

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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: 20 May 2014 07:15 PM   [ Ignore ]   [ # 29 ]
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MONDAY 140519

Puppies

Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups progressions cable machine 37.5 lbs a side
65-lb. thrusters, 10 reps

5 rounds plus 3 more progressions.

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Posted: 20 May 2014 07:19 PM   [ Ignore ]   [ # 30 ]
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gym workout today.
5 fence runs (about 60 yards each run)
10 box jump over
20 40# med ball slams
30 situps
100 single unders
30 situps
20 40# med ball slams
10 box jump overs
5 fence runs
10:58

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