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Thursday, May 22nd, 2014 - Rest Day
Posted: 22 May 2014 01:44 PM   [ Ignore ]   [ # 16 ]
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TM79 - 22 May 2014 07:45 AM
Renheowein - 22 May 2014 03:42 AM

Legs felt like jelly after this one…

I’m two days past that now and my legs are totally useless.  The lunges killed me.  Thought about subbing those in instead of OH Squats in my warm-up once in a while.  Maybe that will help…

Nice time and good job on both of those WODs.

TM79 I recognize that place in the background of your avatar, are you in El Paso TX?

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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: 22 May 2014 02:25 PM   [ Ignore ]   [ # 17 ]
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Warm Up

Strength:
1) Snatch Balance: 10 rounds - EMOM, 1x snatch balance. Work up to a 1 RM
95 x5 warm up. Then 135-145-150-155-155-160-160-165-170-175

2) Deadlift - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
135x10 WU.  250x5-290x5-330x5

Work Capacity:
Complete as many rounds as possible in 12 minutes of:
2x rope climb (15ft)
4x handstand push up
8x pistols, alternating

7 full rounds + 1 climb.

Conditioning:
“Lipson Test”. Complete the following for time:
400m sled drag (body weight)

No sled at work. So I used a tire guessed weight about 70 lb and added 25 lb vest.
2:48

Done.
Have a great day all.

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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: 22 May 2014 02:50 PM   [ Ignore ]   [ # 18 ]
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jennmedic - 22 May 2014 02:25 PM

Warm Up

Strength:
1) Snatch Balance: 10 rounds - EMOM, 1x snatch balance. Work up to a 1 RM
95 x5 warm up. Then 135-145-150-155-155-160-160-165-170-175

2) Deadlift - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
135x10 WU.  250x5-290x5-330x5

Work Capacity:
Complete as many rounds as possible in 12 minutes of:
2x rope climb (15ft)
4x handstand push up
8x pistols, alternating

7 full rounds + 1 climb.

Conditioning:
“Lipson Test”. Complete the following for time:
400m sled drag (body weight)

No sled at work. So I used a tire guessed weight about 70 lb and added 25 lb vest.
2:48

Done.
Have a great day all.

What no 10 k run to cash out. Slacker LOL  Good Job Wes. Hope the son is fully recovered.

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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: 22 May 2014 03:54 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 22 May 2014 02:50 PM
jennmedic - 22 May 2014 02:25 PM

Warm Up

Strength:
1) Snatch Balance: 10 rounds - EMOM, 1x snatch balance. Work up to a 1 RM
95 x5 warm up. Then 135-145-150-155-155-160-160-165-170-175

2) Deadlift - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
135x10 WU.  250x5-290x5-330x5

Work Capacity:
Complete as many rounds as possible in 12 minutes of:
2x rope climb (15ft)
4x handstand push up
8x pistols, alternating

7 full rounds + 1 climb.

Conditioning:
“Lipson Test”. Complete the following for time:
400m sled drag (body weight)

No sled at work. So I used a tire guessed weight about 70 lb and added 25 lb vest.
2:48

Done.
Have a great day all.

What no 10 k run to cash out. Slacker LOL  Good Job Wes. Hope the son is fully recovered.

Yeah I know. Thought about wearing airpack while doing the drag LOL. Son is doing great. Thanks for asking. Have a good one brother.

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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: 22 May 2014 04:57 PM   [ Ignore ]   [ # 20 ]
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David J H - 22 May 2014 01:44 PM
TM79 - 22 May 2014 07:45 AM
Renheowein - 22 May 2014 03:42 AM

Legs felt like jelly after this one…

I’m two days past that now and my legs are totally useless.  The lunges killed me.  Thought about subbing those in instead of OH Squats in my warm-up once in a while.  Maybe that will help…

Nice time and good job on both of those WODs.

TM79 I recognize that place in the background of your avatar, are you in El Paso TX?

Hi David,

I’m actually in Raleigh, NC but was working in El Paso last week.  I started humming the famous song by Marty Robbins and couldn’t help but wonder if “Rosa’s Cantina” actually exists.  So I looked it up on my phone and low and behold it does.  On the way out of town I stopped and had my picture taken there.  Of course, none of my friends had heard of that song and had no idea what the significance was, only my Mom and her friends did.  Ha ha ha…  Have you been there?

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 22 May 2014 05:20 PM   [ Ignore ]   [ # 21 ]
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WEDNESDAY 140521
Pack
For time:
95-lb. snatches, 15 reps
Rest 3 minutes
95-lb. snatches, 12 reps
Rest 3 minutes
95-lb. snatches, 9 reps

10:15 - (2:06, 1:26, :45)

I understand that unless it specifically calls for a certain move, then it is anyway from ground to overhead. With that said, these were Power Snatches all the way thru.

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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: 22 May 2014 06:13 PM   [ Ignore ]   [ # 22 ]
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TM79 - 22 May 2014 04:57 PM
David J H - 22 May 2014 01:44 PM
TM79 - 22 May 2014 07:45 AM
Renheowein - 22 May 2014 03:42 AM

Legs felt like jelly after this one…

I’m two days past that now and my legs are totally useless.  The lunges killed me.  Thought about subbing those in instead of OH Squats in my warm-up once in a while.  Maybe that will help…

Nice time and good job on both of those WODs.

TM79 I recognize that place in the background of your avatar, are you in El Paso TX?

Hi David,

I’m actually in Raleigh, NC but was working in El Paso last week.  I started humming the famous song by Marty Robbins and couldn’t help but wonder if “Rosa’s Cantina” actually exists.  So I looked it up on my phone and low and behold it does.  On the way out of town I stopped and had my picture taken there.  Of course, none of my friends had heard of that song and had no idea what the significance was, only my Mom and her friends did.  Ha ha ha…  Have you been there?

I was born in El Paso and lived there till 1999. I still go back to visit family there every year. Of course I have heard the Marty Robbins song several times.  grin

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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: 22 May 2014 06:40 PM   [ Ignore ]   [ # 23 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

6.5 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
5 Shoulder Press (5/5) @ feet on upper-wall (80 degree)
8 Deadlifts @ 135#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 22 May 2014 06:41 PM   [ Ignore ]   [ # 24 ]
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David J H - 22 May 2014 06:13 PM
TM79 - 22 May 2014 04:57 PM
David J H - 22 May 2014 01:44 PM
TM79 - 22 May 2014 07:45 AM
Renheowein - 22 May 2014 03:42 AM

Legs felt like jelly after this one…

I’m two days past that now and my legs are totally useless.  The lunges killed me.  Thought about subbing those in instead of OH Squats in my warm-up once in a while.  Maybe that will help…

Nice time and good job on both of those WODs.

TM79 I recognize that place in the background of your avatar, are you in El Paso TX?

Hi David,

I’m actually in Raleigh, NC but was working in El Paso last week.  I started humming the famous song by Marty Robbins and couldn’t help but wonder if “Rosa’s Cantina” actually exists.  So I looked it up on my phone and low and behold it does.  On the way out of town I stopped and had my picture taken there.  Of course, none of my friends had heard of that song and had no idea what the significance was, only my Mom and her friends did.  Ha ha ha…  Have you been there?

I was born in El Paso and lived there till 1999. I still go back to visit family there every year. Of course I have heard the Marty Robbins song several times.  grin

One little kiss and Felina Goodbye. Marty could sure do a Ballad. 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: 22 May 2014 07:14 PM   [ Ignore ]   [ # 25 ]
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David J H - 22 May 2014 06:13 PM
TM79 - 22 May 2014 04:57 PM
David J H - 22 May 2014 01:44 PM
TM79 - 22 May 2014 07:45 AM
Renheowein - 22 May 2014 03:42 AM

Legs felt like jelly after this one…

I’m two days past that now and my legs are totally useless.  The lunges killed me.  Thought about subbing those in instead of OH Squats in my warm-up once in a while.  Maybe that will help…

Nice time and good job on both of those WODs.

TM79 I recognize that place in the background of your avatar, are you in El Paso TX?

Hi David,

I’m actually in Raleigh, NC but was working in El Paso last week.  I started humming the famous song by Marty Robbins and couldn’t help but wonder if “Rosa’s Cantina” actually exists.  So I looked it up on my phone and low and behold it does.  On the way out of town I stopped and had my picture taken there.  Of course, none of my friends had heard of that song and had no idea what the significance was, only my Mom and her friends did.  Ha ha ha…  Have you been there?

I was born in El Paso and lived there till 1999. I still go back to visit family there every year. Of course I have heard the Marty Robbins song several times.  grin

That’s awesome.  I was really taken by how nice the people were there.  Don’t get me wrong, the folks are nice almost everywhere I go in Texas, but they were even more so in El Paso. 

@ OPG:  He sure could.  Great song smile

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 22 May 2014 11:12 PM   [ Ignore ]   [ # 26 ]
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pushups/squats/situps

WOD:
10 rounds of:

5 deficit pushups
10 squats with 15 lb KB
15 situps

16:35

Next time I will do 6 rounds of 10/20/30

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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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Posted: 22 May 2014 11:35 PM   [ Ignore ]   [ # 27 ]
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Rest Day - I slept for more than 12 hrs! smile

—————————————————————————————

For log purposes only, I re-post Wednesday’s training (tried there, but until pushing the “post” button, thread was closed)

Worked on technique of snatch

Not ready for any weight yet

Also my ham strings and glutes are smoked from yesterday’s lundge run squat wod, and thats with half an hour of stretching yesterday evening.
[...]

Same as dch001, posted here

Puppies training for me:

Puppies
For time:
10-25-lb. snatches, 15 reps #22
Rest 3 minutes
10-25-lb. snatches, 12 reps #22
Rest 3 minutes
10-25-lb. snatches, 9 reps #22


WOD Results: -

Comments: TKD proceeded (1 hrs). Light traiging except for the last 10’ where kids wanted to play soccer! Awesome WU (I was 1 and the kids where 3! raspberry)

And after catching my breath from soccer, tried (with emphasis on “tried”) to do the snatches…. I tried with 15kg -10 kg bar + 2.5 kg + 2.5kg plates (around 33 lbs) and the results were rather disappointing, so I skiped the “plates” part.
Turns out that it was the smartest thing to do.

I tried again using the bar only (22 lbs). Worked mostly on technique, but I have to deal with some mobility issues, which means that –most probably- my next snatches will be bar only as well.

I had the same issues as Mark – lunges and squats of previous training did their job well, so it was a challenging training!
Still, being stubborn enough allowed me to finish the training and doing all the reps of all 3 sets! Yay! smile
Oh yeah… Forgot to start the timer, so no results on this one! :(

Thank God, Thursday was a rest day!....

—————————————-

(sorry for posting here - if it is easy, could a moderator transfer it to the correct topic? Many thanks! smile)

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

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Posted: 23 May 2014 02:46 AM   [ Ignore ]   [ # 28 ]
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20130522 Thu
For time:
100-meter walking lunge
800-meter run
100 squats
Post time to comments.
18:57
Pretty long time compared to main site, was surprised when I looked at clock but it was a good leg burn!

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 23 May 2014 04:45 AM   [ Ignore ]   [ # 29 ]
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WU- 1 mile run, then 4 burpees, 4 air squats, 4 push ups, 4 leg lifts TT = 9’ 42’

WOD- MiniFGB - 5 rounds, one minute of each exercise - 30 secs rest between each round

Deadlift 110# - 15 14 12 13 15
Burpee - 11 9 8 7 10
Sit Up - 20 19 19 18 20

Skills - Headstand practice

This made me LOVE burpees even more!

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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: 23 May 2014 04:57 AM   [ Ignore ]   [ # 30 ]
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Thursday May 22, 2014

Rest Day

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F/44/5’2”/115

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

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