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Friday, May 23rd, 2014 - McGhee
Posted: 23 May 2014 11:42 AM   [ Ignore ]   [ # 16 ]
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“McGhee”

Warm-up: 3X: 10 DU, 10 45lb thrusters, 4 GHD, 5 back extensions, 10 OHS

“McGhee”
Pack:
Complete as many rounds in 20 minutes as you can of:
185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

10 rounds (with 0:01 left)

Cool-down: 5 press to handstand, 20 PU, 5 press to handstand

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 23 May 2014 12:16 PM   [ Ignore ]   [ # 17 ]
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Rest day
In meetings all day.

Have a safe Memorial weekend everyone. Thank You to all our active duty and veteran military.

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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: 23 May 2014 01:45 PM   [ Ignore ]   [ # 18 ]
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Complete as many rounds in 20 minutes as you can of:
185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

12 rounds even with a couple seconds left

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M/34/5’ 10”/182#

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Posted: 23 May 2014 05:30 PM   [ Ignore ]   [ # 19 ]
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WU - 400 m run then 4 rnds of 15 secs per of: jj, squats, 4 count mtn climbers & jump squats TT= 6’13”
WOD - Not Fran 21-15-9 of thrusters 60# and renegade rows 30# TT= 11’02”
Skills - HSPU scaled 21-15-9 TT=4’17”
Not Fran about killed me, even with that light weight.

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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 05:56 PM   [ Ignore ]   [ # 20 ]
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Second day in CFSB was feeling good DL 1RM 397lb 180kg then 3 x 3 strict mu and 12 hip back extention
Third day today of CFSB , long metcon, did the first scaled version posted by GD,

McGhee

Amrap 20
5 x 275lb (125kg)
13 push up
9 box jump 24”

Did 8 rounds and 4 pushups
Glad that I didnt broke the DL, but they were haaaaard. My form was good. I heard someone sayong those deadlifts were heavy at the begining but after a couple of rounds They felt lighter. That did not happen to me. They felt heavier and harder to lift at the end when my breath was heavier. I wonder how my back would respond while getting stronger ...  cry  notlistening  yingyang
30 min of this? That should be grueling and lovely work. Looking forward to meet again soldier, RIP.

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“If it says eat before 2017, its not FOOD!” - GG
worship  bigsmile
https://www.facebook.com/blas.raventos.7

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Posted: 23 May 2014 06:11 PM   [ Ignore ]   [ # 21 ]
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140523
20 minute AMRAP
185lb. Deadlift, 5 reps
13 Push-ups
9 Box Jumps, 20”

In: 1 mile run

11 Rounds + 5 Deadlifts

Out: 1/2 mile run

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You are not a beautiful or unique snowflake.

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Posted: 23 May 2014 06:18 PM   [ Ignore ]   [ # 22 ]
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McGhee

Did someone say “Deadlifts”?

Porch-like:
Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps step-ups, 24 20 inch box

9 Rounds + 5 DL + 10 push-ups

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 23 May 2014 06:51 PM   [ Ignore ]   [ # 23 ]
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Smokey - 23 May 2014 06:18 PM

McGhee

Did someone say “Deadlifts”?

Porch-like:
Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps step-ups, 24 20 inch box

9 Rounds + 5 DL + 10 push-ups

Well done David. feeling your oats I see. Have Great weekend. 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: 23 May 2014 06:55 PM   [ Ignore ]   [ # 24 ]
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raventos84 - 23 May 2014 05:56 PM

Second day in CFSB was feeling good DL 1RM 397lb 180kg then 3 x 3 strict mu and 12 hip back extention
Third day today of CFSB , long metcon, did the first scaled version posted by GD,

McGhee

Amrap 20
5 x 275lb (125kg)
13 push up
9 box jump 24”

Did 8 rounds and 4 pushups
Glad that I didnt broke the DL, but they were haaaaard. My form was good. I heard someone sayong those deadlifts were heavy at the begining but after a couple of rounds They felt lighter. That did not happen to me. They felt heavier and harder to lift at the end when my breath was heavier. I wonder how my back would respond while getting stronger ...  cry  notlistening  yingyang
30 min of this? That should be grueling and lovely work. Looking forward to meet again soldier, RIP.

Good work Raventos84 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: 23 May 2014 06:56 PM   [ Ignore ]   [ # 25 ]
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jennmedic - 23 May 2014 12:16 PM

Rest day
In meetings all day.

Have a safe Memorial weekend everyone. Thank You to all our active duty and veteran military.

Thanks Wes you do the same

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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: 23 May 2014 06:57 PM   [ Ignore ]   [ # 26 ]
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AntDawg - 23 May 2014 01:45 PM

Pack
Complete as many rounds in 20 minutes as you can of:
185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

12 rounds even with a couple seconds left

Good effort AntDawg

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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: 23 May 2014 10:16 PM   [ Ignore ]   [ # 27 ]
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140523 - Snatch Repeats

Warm-up: Dead-hang pull-up work (2 reps), then 3 rounds of 30s Sampsons + 15x each push-ups, crunches, elevated beginner pull-ups, and squats

WOD: For time, 15x snatches, Rest 3 minutes, 12x snatches, Rest 3 minutes, 9x snatches

I did 65# snatches. My total time was 7:22. Work in round 1 was 38s; round 2 was 27s; round 3 was 17s. Great time. Surprised myself with it, in fact. Looks like I will need to consider bumping up my weight for snatches.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 24 May 2014 12:03 AM   [ Ignore ]   [ # 28 ]
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Warm up: 10’ bike

McGhee:

Puppies:
Complete as many rounds in 20 minutes as you can of:
45-65 pound Deadlift, 5 reps #66
13 Push-ups (progressions okay) #knees pu
9 Box jumps, 15-20 inch box #17’‘

Cool down: 400m running

WOD Results: 8 rounds in 20:46’ (in 20’ I had 7 rounds + 5 deadlifts + 13 pu on kness)

Comments: Moderate difficulty. No TKD because I was working nearly all day (08:15 to 21:30).
Deadlifts were ok. I could load some more, but since it’s been a while from last time I did, I was rather precautious.
Box jumps was a surprise! First of all, I didn’t think I could jump so high,  because of my right knee injury. My fear prevented me from doing this exercise (or similar ones) in the past. The first couple of reps, I had balance issues that were quickly solved and really enjoyed the exercise! smile
And this brings us to push ups. First set I managed to do 5 full reps and then carried on with progressions. And you know why? Because of the excruciating pain in my abs that lasts for a week!!! It was that 21-15-9-3 ghd situps that killed me. Ever since, anything involving my abs (and unfortunately is nearly everything) is done with extreme pain, despite of my eveyday streching…. Help? :(

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

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Posted: 24 May 2014 12:18 AM   [ Ignore ]   [ # 29 ]
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McGhee (Pack)

20 min AMRAP
5 deadlifts @ 185
13 pushups
9 box jumps (20”)

7 rds + 5 + 11

The pushups slowed me down the most, by far.  Need to keep working on upper body strength.

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M/30/6’2”/195 lbs

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Posted: 24 May 2014 02:43 AM   [ Ignore ]   [ # 30 ]
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Puppies:
Complete as many rounds in 20 minutes as you can of:
110lb -50kg pound Deadlift, 5 reps
13 Push-ups? Started Stricked but slipped as time passed
9 Box jumps, 15 inch box

8 full rounds at 20:07

Need to build an in between 15 & 20 inch box,

getting better and loving it

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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