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Monday, May 26th, 2014 - Rest Day
Posted: 26 May 2014 11:38 AM   [ Ignore ]   [ # 16 ]
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I had to scrap a workout today…

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

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

After the first set of back squats I felt a tinge in my lower back/sciatic.  Tried the first pull on the power cleans.  Nope.  Lowered the weight.  Nope.  Done.  Better to let the back rest than seriously mess it up I say.

Did some light rowing and stretching to ease it out.  Will make it a fairly light week.

Happy Memorial Day down there.

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

If it was easy everyone would do it.

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Posted: 26 May 2014 12:00 PM   [ Ignore ]   [ # 17 ]
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Regional Event 6

As RX’d

39:14….DEAD!!!

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Posted: 26 May 2014 01:07 PM   [ Ignore ]   [ # 18 ]
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warm up
MOBs
AMRAP in 10min of: 3 HSPU & 6 strict pull-ups (9complete rds)

Lift
cDL
[5@135;5@185 warm up]
Attempt 12x3reps @235; got 12x3 [EMOM]
Debrief- All banded horizontally distracted.

20min break, then…

WOD (BrandX 5/26/2014)
Jack
AMRAP in 20min of:
10 Push press, 115#
10 KB Swings, 24k (to overhead)
10 Box jumps, 24inch
TOTAL=255 (8 complete + 10/5/0)

The living embodiment of a character flaw.
Thru 5 with 9:14 left.
PP were 10/10/rest 6,4.  No other breaks, just pathetic transitions.

3/24/2014=262=8complete + 10/10/2 (5complete in 10:14)
1/17/2013=1/2 Jack=6compete + 1pp (181reps)
1/10/13=300 (10complete) in 20:00 (1:21/1:40/1:53/1:58/2:08/2:06/2:14/2:17/2:23/2:00)
10/16/2012=308 (10complete + 8PP) in 20:00 (1:15/1:33/1:52/1:53/1:53/2:03/2:12/2:09/2:10/2:22/+0:38)
1/2/2011=300 (10complete) in 21:09 (1:35/1:49/1:56/2:13/2:23/2:02/2:21/2:25/2:20/2:05)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 26 May 2014 01:42 PM   [ Ignore ]   [ # 19 ]
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Started another cycle of CFSB after 2 weeks of minimal training
Back Squat
133x10, 183x5
221x3, 241x3, 261x3 (20# more than last cycle start)
Followed by:
3 rounds
3 overhead squats 65#
6 front squats 95#
9 back squats 115#
12 box jumps

8:00

Then:
3x
10 cossacks
10 s2s hops single leg

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M/48/5’ 11”/220#

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Posted: 26 May 2014 01:52 PM   [ Ignore ]   [ # 20 ]
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Memorial Day Murph

1 mile run
100 pull ups
200 push-ups
300 squats
1 mile run

Time: 56 min 48 secs (last year 1 hr 15 minutes)

Broken up into 20 rounds of 5-10-15

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 26 May 2014 01:55 PM   [ Ignore ]   [ # 21 ]
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Somewhere between Pack and Porch…

WOD 140525
“Alexander”
5 RFT
31 Back Squats, 115 lbs
12 Power Cleans, 145 lbs

39:20

Barely got any sleep last night and haven’t eaten all day.  Didn’t have any gas in the tank for this one.  Pushed, clawed and grunted through it though.  This one was for SSG Povilaitis and all of the other members of our nation’s military.  Hope you all have a great Memorial Day.

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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: 26 May 2014 02:30 PM   [ Ignore ]   [ # 22 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x samson, shoulder pass

15:00 to find 1RM deadlift 255#

140524 Press
3-3-3-3-3-3-3
10 x 45
65/75/85/95/100/105(2)/105
10 x 45

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 26 May 2014 03:00 PM   [ Ignore ]   [ # 23 ]
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Glorybelle - 26 May 2014 10:39 AM

The Box honored Murph today but as a ‘Team-of-4’ WOD, so we each did a quarter Murph. Then I went home and did another quarter to make it a Half-Murph. It was the least I could do to honor him and all our fallen military.

My last full Murph was in January at around 53 - 54 minutes, and I used 1 iron woody band for the pull-ups.
Even though I only did Half-Murph today, I did the 50 pull-ups unassisted. smile

Enjoy this Memorial Day!

Congrats on the pull ups Glorybelle I knew the box Environment would motivate you and take your game to a new level. It fits your personality. Well done. 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: 26 May 2014 04:00 PM   [ Ignore ]   [ # 24 ]
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20140524 Mon
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

59:06
60/70 lb gravitron assist on pull-ups, partitioned 10/20/30 first round and 5/10/15 after that.

RIP, LT.

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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: 26 May 2014 04:12 PM   [ Ignore ]   [ # 25 ]
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SATURDAY 140517 Running

Puppies:
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Rest 1 minute
Run 100 meters

23:58 total incl. breaks

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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: 26 May 2014 04:31 PM   [ Ignore ]   [ # 26 ]
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Alexander

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

14:48

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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: 26 May 2014 04:38 PM   [ Ignore ]   [ # 27 ]
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15:00 Row
15:00 Swim

Bench
205 x 8

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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: 26 May 2014 04:42 PM   [ Ignore ]   [ # 28 ]
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Glorybelle - 26 May 2014 10:39 AM

The Box honored Murph today but as a ‘Team-of-4’ WOD, so we each did a quarter Murph. Then I went home and did another quarter to make it a Half-Murph. It was the least I could do to honor him and all our fallen military.

My last full Murph was in January at around 53 - 54 minutes, and I used 1 iron woody band for the pull-ups.
Even though I only did Half-Murph today, I did the 50 pull-ups unassisted. smile

Enjoy this Memorial Day!

Nice job on the unassisted pull-ups,  Glorybelle!

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 26 May 2014 05:01 PM   [ Ignore ]   [ # 29 ]
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Tweak a bit the diet last week and started fueling my endurance tank.
First time this year I can brick this without stoping:
60 min bike
22.2 miles
251 watts

5k run - 25’07

Far from PR but I’ll take toads small victory…
Need to get rid of the extra weight smile

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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: 26 May 2014 06:39 PM   [ Ignore ]   [ # 30 ]
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Murph. Rx’d w/vest. 1:00:19.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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