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Sunday, May 25th, 2014 - Alexander
Posted: 24 May 2014 05:40 PM   [ Ignore ]
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SUNDAY 140525

Alexander

5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.

Post time to comments.

DEC_0186b_th.jpg

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 25 May 2014 07:26 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx

Women - 95/135

The Porch
5 rounds for time of:
31 back squats, 115 lb.
12 power cleans, 155 lb.

Women - 85/115

Pack
4-5 rounds for time of:
21 back squats, 95 lb.
9 power cleans, 135 lb.

Women - 65/95

Puppies
2-3 rounds for time of:
21 back squats, 15-25 lb.
12 power cleans, 15-25 lb.

****  Even at the puppy level this can be 60+ weighted squats.  Personally I would scale to a level that allowed me to be not so sore that I was unable to workout tomorrow.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 25 May 2014 07:50 AM   [ Ignore ]   [ # 2 ]
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25 May 14 - Row

Didn’t have a lot of time today, so opted to row a 4 x 500m with a 2’ rest between; times were:

2:03
1:48
1:48
1:47

Felt pukie try to make an appearance half way through the third interval….probably should’ve waited longer after breakfast, but free time was an issue this morning.


$out - 10 minutes of various crunches/ab stretches

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 25 May 2014 08:13 AM   [ Ignore ]   [ # 3 ]
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TopMac - 25 May 2014 07:50 AM

25 May 14 - Row

Didn’t have a lot of time today, so opted to row a 4 x 500m with a 2’ rest between; times were:

2:03
1:48
1:48
1:47

Felt pukie try to make an appearance half way through the third interval….probably should’ve waited longer after breakfast, but free time was an issue this morning.


$out - 10 minutes of various crunches/ab stretches

. Good job short timer. That wake up day is getting close. Thanks for your Service Top.  flag

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 25 May 2014 09:32 AM   [ Ignore ]   [ # 4 ]
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Power clean. Rehab exercises.

Buy-in
3 rounds 
Braking sit-ups x 10 
Hip lifts x 12

3 rounds 
Sit-ups with leg spikes x 10 
Side knee lifts x 12 (both legs)

Rubber band side steps 2 x 2 x 8  
Backwards leg lifts 3 x 8 
Supported pistol squat 1 x 2 x 6 

Strength
Power clean 5-5-5
In kg: 45-50-55(PR)

Cash-out
Recon Ron, 1 pull-up: 1

2 rounds 
Supermans x 9
Dead bugs x 9 
Hollow hold x 9

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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: 25 May 2014 10:32 AM   [ Ignore ]   [ # 5 ]
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Hello All,

I am back to the forum after a few days off. Introduced a few friends to crossfit and ran group WoDs. Cant wait to open a box.

WU: cycle, row, DUs (5mins)
Stretch and mobility work (10mins)

Alexander

Pack
4-5 rounds for time of:

21 back squats, 95 lb. Changed to 90lbs

9 power cleans, 135 lb.
(1st round 132lbs, rest 110lbs)

Managed to do 4 rounds
Time: 24:34

Started with pack weights but felt my lower back oblique tightening up. Should have rolled/stretched core more. Did take my time on this one. Focused 60% on good form rest on speed.

RIP Alexander and all fallen heroes.

Enjoy the long weekend!

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 25 May 2014 10:34 AM   [ Ignore ]   [ # 6 ]
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Alexander

Pack
4 rounds for time of:
21 back squats, 95 lb.
9 power cleans, 135 lb.

17:13

Lower back was getting very tight towards the end.  Squats were okay, the cleans got heavy by the end.

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M/33/5’11”/245#

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Posted: 25 May 2014 10:42 AM   [ Ignore ]   [ # 7 ]
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Mike D - 25 May 2014 10:34 AM

Alexander

Pack
4 rounds for time of:
21 back squats, 95 lb.
9 power cleans, 135 lb.

17:13

Lower back was getting very tight towards the end.  Squats were okay, the cleans got heavy by the end.


Thank god! I thought i was the only one. Yeah lower back truly felt it in this one. Great effort!

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 25 May 2014 11:25 AM   [ Ignore ]   [ # 8 ]
Big Dawg
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Pack
5 rounds for time of:
21 back squats, 95 lb.
9 power cleans, 135 lb.

2:12/2:47/3:07/3:15/2:46
Total time 14:10

Came close to stoping after round four, but managed to push trough the fifth one(super happy about it now, not so much at the time:o) ).

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 25 May 2014 01:00 PM   [ Ignore ]   [ # 9 ]
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Rest day for me… Had mandatory election duties and lost all my day… Grrrrr…!

Alexander will have to wait until tomorrow….

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

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Posted: 25 May 2014 01:25 PM   [ Ignore ]   [ # 10 ]
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Pack
4-5 rounds for time of:
21 back squats, 95 lb.
9 power cleans, 135 lb.

24:37

RIP   flag

Nice work, @Mike D and @Magnus.

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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: 25 May 2014 03:42 PM   [ Ignore ]   [ # 11 ]
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Nice job Magnus and Mike D.  Great times!

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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.


34/M/5’10”/185

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Posted: 25 May 2014 05:18 PM   [ Ignore ]   [ # 12 ]
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W/U
100 jumping jacks
stretch
handstands

Half Murph—RIP
1/2 mile run
50 pull-ups
100 push-ups
150 squats
partitioned into 10 sets of 5/10/15
1/2 mile run

22:18
great travel workout

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 25 May 2014 05:42 PM   [ Ignore ]   [ # 13 ]
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Pack
40-30-20-10 reps for time of:
Sit-ups
1.5 pood kettlebell swings

9:55

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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: 25 May 2014 05:47 PM   [ Ignore ]   [ # 14 ]
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Smokey - 25 May 2014 05:42 PM

Pack
40-30-20-10 reps for time of:
Sit-ups
1.5 pood kettlebell swings

9:55

That will get one hot and sweaty grin  Hope the weather has been nice enough for you to pursue your cycling passion. Have a good one David wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 25 May 2014 06:01 PM   [ Ignore ]   [ # 15 ]
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OPG57 - 25 May 2014 05:47 PM
Smokey - 25 May 2014 05:42 PM

Pack
40-30-20-10 reps for time of:
Sit-ups
1.5 pood kettlebell swings

9:55

That will get one hot and sweaty grin  Hope the weather has been nice enough for you to pursue your cycling passion. Have a good one David wink

Thanks, Guy. Weather’s been pretty good lately but cycled an hour indoors today after the WOD. Have yourself a great Memorial Day tomorrow.

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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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