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Sunday, May 25th, 2014 - Alexander
Posted: 25 May 2014 06:41 PM   [ Ignore ]   [ # 16 ]
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Workout in the park

CFWU

Modified FIght Gone Bad
Complete three five minute rounds of the following exercises with one minute of rest in between rounds.  Each exercise is done for one minute completing as many reps as possible.

Burpees
24” box jump
Sit-ups
Wall-ball (20 lb ball to a 9ft target)
Kettlebell swings, 35lbs

Jme 263 reps
Tony lost count

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A bunch of neighbours working out in a park…

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Posted: 25 May 2014 06:44 PM   [ Ignore ]   [ # 17 ]
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first post!

followed porch scaling and finished in 36:05. not a great time, i often find myself resting too long so that form does not disintegrate. so it makes me slow!

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F/31/5’2”/145ish
CF Birthday: 7/2012

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Posted: 25 May 2014 07:59 PM   [ Ignore ]   [ # 18 ]
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rouxleone - 25 May 2014 06:44 PM

first post!

followed porch scaling and finished in 36:05. not a great time, i often find myself resting too long so that form does not disintegrate. so it makes me slow!

Welcome to the site. Nothing wrong with your time. Being mindful of your form makes you smart, Consider trying Puppy scaling next time . You’ll still get a good workout in.wink  Happy training.

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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 09:03 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 25 May 2014 07:59 PM
rouxleone - 25 May 2014 06:44 PM

first post!

followed porch scaling and finished in 36:05. not a great time, i often find myself resting too long so that form does not disintegrate. so it makes me slow!

Welcome to the site. Nothing wrong with your time. Being mindful of your form makes you smart, Consider trying Puppy scaling next time . You’ll still get a good workout in.wink  Happy training.

thanks so much! i so often make the mistake of underestimating these hero wods!

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F/31/5’2”/145ish
CF Birthday: 7/2012

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Posted: 25 May 2014 09:16 PM   [ Ignore ]   [ # 20 ]
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Hang snatch. DL/SU/situps

Hang snatch: 3*3 @ 45 kg

Wod:
AMRAP 16
3.DL (90kg)
50 SU
7 wallball situps (5kg)
14 rounds

Mob:
K*

Out:
5 min row

DL to light, wallball the same.

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 26 May 2014 01:55 AM   [ Ignore ]   [ # 21 ]
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Did Alexander today; we had a base 5K run this morning (my time was 24:45), and I wanted to wait until after the run to do all these squats.

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4 -5 Rounds for Time
21x Back Squats @ 95 lb
9x Power Cleans @ 135 95 lb

Couldn’t do the cleans at 135, decided to drop to 95 so I didn’t have to change bars.

Time: 18:21:59

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M/30/6’2”/195 lbs

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Posted: 26 May 2014 02:31 AM   [ Ignore ]   [ # 22 ]
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Puppies
3 rounds for time of:
21 back squats, 33 lb.
12 power cleans, 33 lb

7:04

The weight was just right,  struggled to maintain form and pace

Great work out

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: 26 May 2014 09:09 AM   [ Ignore ]   [ # 23 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


7 Incline Bench Press (5/5) @ 135#
7 Dips (5/5) @ assisted body weight
- Rest 3 Minutes -
10 Leg Press (5/5) @ 360#
10 Calf Raises (5/5) @ 270#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 26 May 2014 09:29 AM   [ Ignore ]   [ # 24 ]
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SUNDAY 140525
Alexander

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

16:15

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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: 26 May 2014 10:27 AM   [ Ignore ]   [ # 25 ]
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Thanks guys.  Raouf, yeah I’ve had some problems with my back in the past and just didn’t want to risk it.  I was considering going after a 5th round, but I thought about Garddawg’s quote about Crossfit making us better at life and being pig headed and not able workout later is not in keeping with that goal.

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M/33/5’11”/245#

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Posted: 26 May 2014 01:13 PM   [ Ignore ]   [ # 26 ]
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Buy-in: 25min on the bike, just over 18mph - probably my fastest in some time.

WOD:
Puppies Plus
3 rounds for time of:
21 back squats, 40 lb.
12 power cleans, 40 lb.

Time: 4:55.5

With today being Memorial Day, and me doing a hero WOD, I wanted to scale it in a way that would challenge me a bit while avoiding excessive soreness tomorrow. This stood and delivered in this respect. 40 pounds seems to be the perfect weight on back squats to keep the form good and tight, and I had a couple of no-reps on the snatches, usually because it degraded into a clean and jerk with a hesitation at the shoulders. But, I pulled it out - and had some neat transitions from power clean to back squat to keep things moving. Got gassed a little bit along the way, too, so most sets were broken once.

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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#. Still a pup for now, but hoping to move up soon!

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