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Tuesday, May 20th, 2014 - Lunges, 800m, Squats
Posted: 20 May 2014 08:05 PM   [ Ignore ]   [ # 31 ]
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WU-5 rnds of 20 jacks,15 squats,10 sit ups,
5 70# barbell push presses TT= 7’24”
WOD-TABATA Barbell PP 70#=11,Sit ups=12, Squats=14; then 8 rnds of quality 3 strict pull ups, 3 push ups TT=8’35
Skills- Scaled HSPU practice 15 12 10 8 6 rest=#of breaths previous set TT=3’21”
had to hurry today, kids and life calling

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 20 May 2014 08:12 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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For time:
100-meter walking lunge
800-meter run
100 squats

10:54

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 20 May 2014 09:18 PM   [ Ignore ]   [ # 33 ]
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ack
75-meter walking lunge
600-meter run
75 squats

A bit of a guesstimate to the distances as always in my home box

Time 11:55

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: 21 May 2014 01:20 AM   [ Ignore ]   [ # 34 ]
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WU: bike for 10’

Again, Pups training:

For time:
50-meter walking lunge
400-meter run
50 squats

WOD Results: 8’ 25’

Comments: That went well, even though I could do a little better. The knockout for me were the squats. At 36th rep, I felt that my legs were on a strike, refusing to perform. Waited for a couple of secs (around 10”) and went back on. At 44th rep, I had the same issue - using same “remedy”.... The 49th & 50th rep required everything I had (well, what was left of me) to finish them.

Another highlight was the way I walked after the lunges, trying to reach the treadmill: Simply hilarious! smile

After completing the CF, decided to run 200m more and walk really fast 200m in 12% inclination. That crushed me totally. Did some stretching, but at that time didn’t do any good.

Today, I feel my quads and glutes a little benumbed, but at least it doesn’t hurt like the 21-15-9-3 situps that took me nearly 4 days to recover! smile

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F/34/5’5”/130
Started Crossfit: 05/15/2014

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Posted: 21 May 2014 03:50 AM   [ Ignore ]   [ # 35 ]
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crimson - 21 May 2014 01:20 AM

WU: bike for 10’

Again, Pups training:

For time:
50-meter walking lunge
400-meter run
50 squats

WOD Results: 8’ 25’

Comments: That went well, even though I could do a little better. The knockout for me were the squats. At 36th rep, I felt that my legs were on a strike, refusing to perform. Waited for a couple of secs (around 10”) and went back on. At 44th rep, I had the same issue - using same “remedy”.... The 49th & 50th rep required everything I had (well, what was left of me) to finish them.

Another highlight was the way I walked after the lunges, trying to reach the treadmill: Simply hilarious! smile

After completing the CF, decided to run 200m more and walk really fast 200m in 12% inclination. That crushed me totally. Did some stretching, but at that time didn’t do any good.

Today, I feel my quads and glutes a little benumbed, but at least it doesn’t hurt like the 21-15-9-3 situps that took me nearly 4 days to recover! smile

Sounds like you pushed yourself hard. Good job. Don’t forget to give yourself some rest days. That’s very important To ones overall progress. Especially just starting out. Stretching and Hydration , Electrolyte levels in balance help in a fast recovery of muscles Tissue.  Good luck Crimson

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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: 21 May 2014 04:16 AM   [ Ignore ]   [ # 36 ]
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MONDAY 140512

Front squat 3-3-3-3-3 reps

Weight=92#

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

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Posted: 21 May 2014 04:21 AM   [ Ignore ]   [ # 37 ]
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500m row
2 min singles
2 rounds OCFWU

Pack
75-meter walking lunge
600-meter run
75 squats

Time 7:20

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 21 May 2014 04:47 AM   [ Ignore ]   [ # 38 ]
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TUESDAY 140520

For time:
100-meter walking lunge
800-meter run
100 squats
10:55
Legs felt like lead weights aft the lunges.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 21 May 2014 06:13 AM   [ Ignore ]   [ # 39 ]
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60 min bike
110rpm
272 watts
21.8 miles

5 K run @100F ( not too smart)
27’58

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 21 May 2014 08:16 AM   [ Ignore ]   [ # 40 ]
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Tuesday May 20th, 2014

“Bar MU, Thrusters” - (WOD post Monday May 19, 2014)

Puppy plus a little bit:

AMRAP in 10 mins of
3 MU Negatives (rings slightly above shoulder height)
10 Thrusters, 45#

- 3 rounds + 3 MU Neg
- Maintaining lockout and RTO in the Ring Support Position got more challenging as the wod progressed but I did it

Warm-up:
- Shoulder and hip mobility/DROM
- Double-unders x 94-45-4-35-70
- 2 RNFT of
200m Run
15 AbMat Situps
15 Good Mornings, 15# BB
10 Pushups
4 Pullups (as usual; jump to bar 3” above reach, strict, clavicles to bar)
1-1 Ring Dips
10 Reverse Lunge
10 Bottom of the Squat Pass-throughs
10 Dowel OHS
4 Ring Inversion + Skin the Cat
- Thrusters, 35# x5 / 45# x 5
- MU Negs (rings above shoulders) x 3

Post-WOD stuff:
- T2B x 4-5-5-5 (yay! 5 in a row!)
- Tuck-sit Pullup x 1-(f)-1-1-1-1
- Hanging L-sit Hold (seconds) x 8-5
- Windshield Wiper x 2 pretty hilarious attempts

Later:
Not much for remedial work today; got too much to do around the homestead
- About 4 short jogs, 100m - 200m
- Pullups x 3
- Hollow/Arch (bar) x 6

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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: 21 May 2014 08:21 AM   [ Ignore ]   [ # 41 ]
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11:29 rxd - Did this one on Wednesday.

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Posted: 21 May 2014 11:38 AM   [ Ignore ]   [ # 42 ]
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400m/db DL/Burpees

CFWU

3 RFT:
Run 400m
10-25lb Dumbell Deadlifts X 20
10 Burpees

Run as a group (Jme., Tony, Heather) in 13:01

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A bunch of neighbours working out in a park…

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Posted: 21 May 2014 02:43 PM   [ Ignore ]   [ # 43 ]
Big Dawg
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Buy-in: 20min on the bike, 18mph or so

WOD:
Pups
50-meter walking lunge
400-meter run
50 squats

Time: 6:01.8

A stout lower body workout, to be sure. Form started to break down in the final 15-20 squats, so I was doing rounds of 3-5 coming down to the wire. Feel just fine now, though! Curious to see what the field did in this spot…

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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: 21 May 2014 06:49 PM   [ Ignore ]   [ # 44 ]
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TheSpartan - 20 May 2014 08:37 AM

Second day doing WODs. Did Pups:

Time: 7:16.9

Welcome to the forum. cool smile

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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: 22 May 2014 03:35 PM   [ Ignore ]   [ # 45 ]
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Wod1
Snatch 21-15-9 w/3 min rest in between
@85#
1’55
1’28
44”

WOD 2
100M walking lunges
800M run
100 squats
9’30”

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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