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Saturday, May 24th, 2014 - Press
Posted: 24 May 2014 02:03 PM   [ Ignore ]   [ # 16 ]
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Warm up: 500m row

Bench press 2 mins rest beween sets: 20x20kg, 18x40kg, 16x45kg, 14x50kg, 12x55kg, 10x60kg, 8x65kg, 6x70kg, 4x75kg, 2x80kg

20 mins AMRAP of:
10 T-bar swings 24kg,
10 TTB,
10 push press 40kg
Score: 7 rounds + swings + TTB +3 PP

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M/47/80kg

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Posted: 24 May 2014 02:08 PM   [ Ignore ]   [ # 17 ]
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Well, it is an absolutely beautiful day here in NC.  Sunny, 80 degrees, 30% humidity, a light breeze and not a cloud in the sky.  I was out in the yard making sawdust all afternoon building a ramp to go up the steps to our house that will make it much easier to move next weekend.  You couldn’t ask for a much nicer day and we are so blessed to have the freedom to enjoy days like these because of those who serve and have served in our nation’s military.  I did today’s WOD last night and had planned on doing Murph tomorrow, no matter what the main site programming was.  Then I started thinking, since tomorrow is Sunday and Monday will be a scheduled rest day on the main site, I went ahead and did Murph.  First, because it was a beautiful day, I was covered with sawdust and feeling great.  Second, so I can take tomorrow and Monday off.  So Murph it was… 

I’d only done this workout once before (1/31/14: 43:34).  On that particular day, there was someone on the treadmill at our fitness center so I did the running outside in the snow and ice wearing nothing but shorts and a t-shirt.  On the first attempt, I was just trying to get through it as I was only one month into my Crossfit journey.  On today’s attempt, I tried a different strategy.  I knew that no matter what, I would be gassed on the last mile so I decided to cut my losses and go for broke on the first mile and the 20 Cindy rounds.  So I did the following:

“Murph”

Run 1 Mile:  6:50 (PR)
20 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats 21:18 (Definitely would’ve been a record for Cindy if I had been paying attention)
Run 1 Mile:  8:19

Total Time:  36:27 (PR, 7:07 Faster than 1/31/14)

Definitely please with that time.  Since my last attempt at this workout in January, I read “Lone Survivor” by Marcus Luttrell and that has since become one of my favorite books.  This workout was in honor of Lieutenant Michael Murphy and every other man and woman who have made the ultimate sacrifice for our freedom.  I hope you all have a great rest of the holiday weekend.  God bless.

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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”/190

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Posted: 24 May 2014 02:23 PM   [ Ignore ]   [ # 18 ]
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jennmedic - 24 May 2014 01:25 PM

2nd rest day.
I will start again tomorrow.

Enjoy it Brother. Pizza night here! Yeah!

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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: 24 May 2014 02:24 PM   [ Ignore ]   [ # 19 ]
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jennmedic - 24 May 2014 01:24 PM
OPG57 - 24 May 2014 12:59 PM

afternoon all, this one sounded like the stuff I’m doing right now so I thought I’d give it go

shoulder press
44 x 10
88 x 5
110 x 3
132 x 3
154 x 3
165 x 3
170 x 3
176 x 3 Did this outside at noon.  96 deg. All sets were strict no knees or hip drive.

Have a great Memorial Day Weekend folks flag

Good numbers OPG. Have a good one. Like the picture.

Thanks Wes. Enjoy The Weekend flag

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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: 24 May 2014 02:28 PM   [ Ignore ]   [ # 20 ]
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TM79 - 24 May 2014 02:08 PM

Well, it is an absolutely beautiful day here in NC.  Sunny, 80 degrees, 30% humidity, a light breeze and not a cloud in the sky.  I was out in the yard making sawdust all afternoon building a ramp to go up the steps to our house that will make it much easier to move next weekend.  You couldn’t ask for a much nicer day and we are so blessed to have the freedom to enjoy days like these because of those who serve and have served in our nation’s military.  I did today’s WOD last night and had planned on doing Murph tomorrow, no matter what the main site programming was.  Then I started thinking, since tomorrow is Sunday and Monday will be a scheduled rest day on the main site, I went ahead and did Murph.  First, because it was a beautiful day, I was covered with sawdust and feeling great.  Second, so I can take tomorrow and Monday off.  So Murph it was… 

I’d only done this workout once before (1/31/14: 43:34).  On that particular day, there was someone on the treadmill at our fitness center so I did the running outside in the snow and ice wearing nothing but shorts and a t-shirt.  On the first attempt, I was just trying to get through it as I was only one month into my Crossfit journey.  On today’s attempt, I tried a different strategy.  I knew that no matter what, I would be gassed on the last mile so I decided to cut my losses and go for broke on the first mile and the 20 Cindy rounds.  So I did the following:

“Murph”

Run 1 Mile:  6:50 (PR)
20 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats 21:18 (Definitely would’ve been a record for Cindy if I had been paying attention)
Run 1 Mile:  8:19

Total Time:  36:27 (PR, 7:07 Faster than 1/31/14)

Definitely please with that time.  Since my last attempt at this workout in January, I read “Lone Survivor” by Marcus Luttrell and that has since become one of my favorite books.  This workout was in honor of Lieutenant Michael Murphy and every other man and woman who have made the ultimate sacrifice for our freedom.  I hope you all have a great rest of the holiday weekend.  God bless.

Thanks for acknowledging our Fallen Hero’s and Vets ,We appreciate it. Good job on the PR 6:50 Mile also. Bet that was a lung burner. Happy Memorial Day wink  flag

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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: 24 May 2014 04:04 PM   [ Ignore ]   [ # 21 ]
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Thanks for acknowledging our Fallen Hero’s and Vets ,We appreciate it. Good job on the PR 6:50 Mile also. Bet that was a lung burner. Happy Memorial Day wink flag

You’re quite welcome, Sir.  Have a wonderful weekend!

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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”/190

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Posted: 24 May 2014 04:22 PM   [ Ignore ]   [ # 22 ]
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20140524 Sat

“McGhee”
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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
9 rounds + 5 deadlifts, 13 push-ups, and 5 box jumps.

RIP CPL, we’ve got the watch.

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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: 24 May 2014 04:54 PM   [ Ignore ]   [ # 23 ]
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goathead - 24 May 2014 04:22 PM

20140524 Sat

“McGhee”
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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
9 rounds + 5 deadlifts, 13 push-ups, and 5 box jumps.

RIP CPL, we’ve got the watch.

Well done and well said Goathead.Looks like we shared the same fraternity( Picture from Anchor) . Thanks for your service, and enjoy the weekend wink  flag

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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: 24 May 2014 05:14 PM   [ Ignore ]   [ # 24 ]
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Today was my rest day,but with three boys I never really rest. I also moonlight as a shuttlebus driver for the largest canoe livery in NWFL, so if. OH pressing 8, 80# canoes and walking them 60m in 5 mins every 30 mins is a rest day, then I had one. Have a nice Memorial Day all, remember to thank a Vet.

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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: 24 May 2014 06:10 PM   [ Ignore ]   [ # 25 ]
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Thank you AtomicDawg and OPG57.

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M/33/5’11”/245#

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Posted: 24 May 2014 06:11 PM   [ Ignore ]   [ # 26 ]
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Yesterday
20 mile bike at 22.5 mpg avg windy

Today
Clean and Jerk 7x1
155-165-180-195f-195f-185-190

Play around with 3 rep press @135#

1/2 murph
800 m run
50 pull-ups
100 pushups
150 squats
800 m run

Done as a chipper
Push-ups killed me
Time - 34 minutes

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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: 24 May 2014 06:32 PM   [ Ignore ]   [ # 27 ]
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Press 3-3-3-3-3-3-3

45
50
55
60
65
55 - 70. 65. 60f
55#

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 24 May 2014 07:14 PM   [ Ignore ]   [ # 28 ]
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Saturday 140524 5:30 pm start

Wu: 3 rounds of : Samson’s stretch, 5 shoulder dislocates, 15 ohs w/ PVC, 15 abmat sit-ups, 15 good-mornings w/45 pounds, dead Hang strict pull-ups to failure 10 - 9 - 8 reps in each respective round.
WOD:
Shoulder press 3-3-3-3-3-3-3 reps
85 - 95 - 100 - 105 - 110 - 115 - 120(2 reps) - 120 (2 reps)

115 PR.  I haven’t done a 3 rep press max before.  My 5 rm is 105 and I think 1 rm is 125.
So I’d call that an improvement.

$0: 
Max time chin over bar hold : 30 seconds.
20 knees to elbows.


Have a great Memorial Day weekend everyone. Thanks to all who’ve served for our country.  flag

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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: 24 May 2014 08:44 PM   [ Ignore ]   [ # 29 ]
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David J H - 24 May 2014 07:14 PM

Saturday 140524 5:30 pm start

Wu: 3 rounds of : Samson’s stretch, 5 shoulder dislocates, 15 ohs w/ PVC, 15 abmat sit-ups, 15 good-mornings w/45 pounds, dead Hang strict pull-ups to failure 10 - 9 - 8 reps in each respective round.
WOD:
Shoulder press 3-3-3-3-3-3-3 reps
85 - 95 - 100 - 105 - 110 - 115 - 120(2 reps) - 120 (2 reps)

115 PR.  I haven’t done a 3 rep press max before.  My 5 rm is 105 and I think 1 rm is 125.
So I’d call that an improvement.

$0: 
Max time chin over bar hold : 30 seconds.
20 knees to elbows.


Have a great Memorial Day weekend everyone. Thanks to all who’ve served for our country.  flag

Great job on the PR David. Hope you and yours have a great Memorial Day Weekend. wink  flag

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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: 25 May 2014 01:15 AM   [ Ignore ]   [ # 30 ]
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Shoulder press 3-3-3-3-3-3-3 reps

Read this last night and did it this am but did rounds of 5 by mistake

10kg - 22lb 5x
15kg - 33lb 5x
20kg - 44lb 5x
25kg - 55lb 5x
30kg - 66lb 5x
35kg - 77lb 5x
36kg - 79lb 5x
37kg - 81lb 4x thought I’d failed as I was aiming for 5 reps
36kg - 79lb 2x third was a no go

I can’t be 100% but I think 30kg was a pr for a single shoulder press before today

I am one happy bunny

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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