3 of 3
3
Monday, May 26th, 2014 - Rest Day
Posted: 26 May 2014 08:22 PM   [ Ignore ]   [ # 31 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
Red Beard - 26 May 2014 01:52 PM

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

Way to go toughing that one out Redbeard. Huge improvement,  Well done. wink

 Signature 

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

Profile
 
 
Posted: 26 May 2014 08:24 PM   [ Ignore ]   [ # 32 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
Smokey - 26 May 2014 04:31 PM

Alexander

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

14:48

Bet that tightened up the lower lumbar region wink  Good job smokey

 Signature 

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

Profile
 
 
Posted: 26 May 2014 08:38 PM   [ Ignore ]   [ # 33 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
goathead - 26 May 2014 04:00 PM

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.

Well done and well said again Goathead. Murph sounded like one heck of a leader as told by Marcus luttrel I enjoyed his book” Lone Survivor” and the accounts of what led to Murph and his team to lose their lifes. They took the moral high road by not killing the goat herders. RIP Murph and Team.

 Signature 

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

Profile
 
 
Posted: 26 May 2014 09:35 PM   [ Ignore ]   [ # 34 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  270
Joined  2014-02-16

Trying to make gains so on rest day got on the rower aiming for 4x sub 1:50- 500m but managed 2x sub 2min-500m and was totally spent.

Poor food choices thos bank holiday weekend didn’t help

Still getting better

Mark

 Signature 

M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

Profile
 
 
Posted: 27 May 2014 12:26 AM   [ Ignore ]   [ # 35 ]
Stray Dawg
Avatar
RankRank
Total Posts:  23
Joined  2014-05-15

Exchanged today’s rest day with Sunday. So, today was Alexander’s day!

WU: 200m running

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

Did:
3 rounds:

1st: 21 back squats, 33#
12 power cleans,  55#
Time:  3’ 17’’
Rest: 2’
2nd : 21 back squats, 33#
12 power cleans,  55#
Time:  2’ 42’’
Rest: 2’
3rd : 21 back squats, 33#
12 power cleans,  55#
Time:  3’ 30’’

Total: 13’ 30’’
Cool down: 200m running
200m fast walking at 12% inclination

Comments: To perform better, I used 2 barbells with different weights: for squats it 33 lbs and for power cleans 55lbs.
21 reps are wayyyy too much, even though I used low weight…. Last set was in “pause-retry” mode. After 14th rep, I stopped for 5-6 secs.
Did some more. At 19th rep, paused for 2-3 secs. Same for 20th & 21st.
The powercleans were ok, but I managed to hurt my forearm. Last set of powercleans was a bit painful.
Hope it won’t trouble me any longer.

Today (that is 5/27, Tuesday) I feel drained. Dunno if it is because of yesterday’s (Monday’s) training or because of Sunday’s rough day
(I was standing nearly in the same spot from 06:00 to 23:30). I feel tired, sleepy and my legs hurt. Anyway, I stop whining and see how it goes. If I am too messed up, I will skip today’s training…

RIP to SSG Povilaitis (name has Greek origins) and all the men & women around the world, who are fighting for a better future for our children.

 Signature 

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

Profile
 
 
Posted: 27 May 2014 12:29 AM   [ Ignore ]   [ # 36 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  773
Joined  2010-01-03

Alexander Pack-ish
4 rounds for time of:
21 back squats, 95 lb. (1st round 105lbs)
9 power cleans, 95 lb.

BUY-IN:  CFWU 1x10 (supermans for back extensions)
practice squats and power cleans with 45# bar

WOD: 12 min.
broken squats in 3rd and 4th round (3 sets)
broken power cleans in 3rd and 4th round (2 sets)

CASH-OUT:  2min, max-reps pull-ups with partner (alternating):  47
2 min, max reps dips with red band assistance with partner (alternating):  53
Cycle home 1.5km with two kids in tow (+70#)

Whew, this was very tough.  In retrospect, we should have scaled down the back squats.  Those were very tough in the last few rounds.  Walking down the stairs afterwards was brutal!

 Signature 

M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
What is INITECH?

Profile
 
 
Posted: 27 May 2014 04:47 AM   [ Ignore ]   [ # 37 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
crimson - 27 May 2014 12:26 AM

Exchanged today’s rest day with Sunday. So, today was Alexander’s day!

WU: 200m running

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

Did:
3 rounds:

1st: 21 back squats, 33#
12 power cleans,  55#
Time:  3’ 17’’
Rest: 2’
2nd : 21 back squats, 33#
12 power cleans,  55#
Time:  2’ 42’’
Rest: 2’
3rd : 21 back squats, 33#
12 power cleans,  55#
Time:  3’ 30’’

Total: 13’ 30’’
Cool down: 200m running
200m fast walking at 12% inclination

Comments: To perform better, I used 2 barbells with different weights: for squats it 33 lbs and for power cleans 55lbs.
21 reps are wayyyy too much, even though I used low weight…. Last set was in “pause-retry” mode. After 14th rep, I stopped for 5-6 secs.
Did some more. At 19th rep, paused for 2-3 secs. Same for 20th & 21st.
The powercleans were ok, but I managed to hurt my forearm. Last set of powercleans was a bit painful.
Hope it won’t trouble me any longer.

Today (that is 5/27, Tuesday) I feel drained. Dunno if it is because of yesterday’s (Monday’s) training or because of Sunday’s rough day
(I was standing nearly in the same spot from 06:00 to 23:30). I feel tired, sleepy and my legs hurt. Anyway, I stop whining and see how it goes. If I am too messed up, I will skip today’s training…

RIP to SSG Povilaitis (name has Greek origins) and all the men & women around the world, who are fighting for a better future for our children.

Good job keeping it real using puppy scaling, Since you are new to this type training it’s also a good Idea to take rest recovery days. With time you will notice from postings most folks find it difficult to keep a 3 on 1 off WOD schedule ,Its to demanding ( with exception some super human generally very fit 20 something’s ). Especially for newer folks .You will find that missing A scheduled WOD is not the end of the world and it doesn’t make you a slacker. Gains are made by taking recovery days to heal and having a life outside of Crossfit .  Best of luck Crimson. Keep up the good work.

 Signature 

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

Profile
 
 
Posted: 27 May 2014 04:50 AM   [ Ignore ]   [ # 38 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
dch001 - 26 May 2014 09:35 PM

Trying to make gains so on rest day got on the rower aiming for 4x sub 1:50- 500m but managed 2x sub 2min-500m and was totally spent.

Poor food choices thos bank holiday weekend didn’t help

Still getting better

Mark

That rower can be pretty demanding, Good effort on your times

 Signature 

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

Profile
 
 
Posted: 27 May 2014 05:21 AM   [ Ignore ]   [ # 39 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  107
Joined  2009-10-09

Sunday May 25, 2014

Tired, sore and stiff this morning. Chose to do something that would loosen things up.

#1:
2RFT of
15 Pullups
3 OHS, 50#

- 5:58
- Round 1 Pullups broken 5-4-2-2-2-2.  Round 2 Pullups broken 3-2-2-8 singles.
- ATG squats.

#2:
EMOM for 3 rounds
Minute 1: 8 SDHP, 35# KB
Minute 2: 8 BJ, 15”
Minute 3: 8 Deads, 85#
Minute 4: 8 Wall Ball, 10#
Minute 5: 5 Ring Dips

- Ring Dips broken into 2-2-1
- Nothing was heavy or taxing. Went at a somewhat leisurely pace and still had time to rest in between exercises. A good recovery wod, soreness and fatigue were gone after doing this.

Warm-up:
- Pretty much the same as usual
- did some extra Wall-facing Squat (chest and OH arms against the wall), clean-grip sots press with the dowel and clean-grip OHS with the dowel to loosen up the thoracic spine
- Double-unders x 27-80-105

Post-WOD:
- Wall HS (sec) x 8-10-4
- T2B x 5-3-4-5
- Straddle-V T2B x 3-4
- Tuck-sit Pullups x 2-2
- Hanging L-sit Hold (sec) x 8-7
- MU Neg x 2
- Pullups x 2-2

 Signature 

F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

Profile
 
 
Posted: 27 May 2014 05:56 AM   [ Ignore ]   [ # 40 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  196
Joined  2014-02-10

500m-Row
3min-Single
2-Rounds CFWU

Pack
5 rounds for time of:  18:45
21 back squats, 95 lb.
9 power cleans, 135 lb.

Skipped the press work out so this was tough after tall the deadlifts, pushups, and box jumps.

 Signature 

M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

Profile
 
 
Posted: 27 May 2014 06:26 AM   [ Ignore ]   [ # 41 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24

Press: 45x10, 75x5, 95x5, 140x5, 140x5

2.5 Mile run pushing son in stroller.
20:16

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 27 May 2014 12:29 PM   [ Ignore ]   [ # 42 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  362
Joined  2013-05-08

Half Murph

Meant to do this yesterday, but needed a rest day.

37:25

Terrible.  Should’ve hydrated better and started earlier (when it was cooler outside).

 Signature 

Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

Profile
 
 
Posted: 28 May 2014 04:41 AM   [ Ignore ]   [ # 43 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  107
Joined  2009-10-09

Monday May 26, 2014

“Alexander” - (wod post Sunday May 27, 2014)

Puppy, more or less:
3 RFT of
65# Back Squat, 21 reps
65# Power Clean, 9 rep

- 12:02
- squats atg, as is usual
- pc done in triples, from the ground

Warm-up:
- usual stuff; but omitted the DU’s today and did 10 (each) x one-arm KBS with 26# instead of the run.  And I got 6 pullups in round 2 of the warmup.  Yay for me!!

Post-WOD:
- Wall Handstand (sec) x 5-10-8-8
- Pullups x 4-3-4
- T2B x 4-5-2
- Shift grip hand to hand (bar), 10 sec x 1-1-1
- Ring Support L-sit Hold (sec) x 11-9-8

 Signature 

F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

Profile
 
 
Posted: 28 May 2014 05:35 AM   [ Ignore ]   [ # 44 ]
Stray Dawg
Avatar
RankRank
Total Posts:  23
Joined  2014-05-15
OPG57 - 27 May 2014 04:47 AM

Good job keeping it real using puppy scaling, Since you are new to this type training it’s also a good Idea to take rest recovery days. With time you will notice from postings most folks find it difficult to keep a 3 on 1 off WOD schedule ,Its to demanding ( with exception some super human generally very fit 20 something’s ). Especially for newer folks .You will find that missing A scheduled WOD is not the end of the world and it doesn’t make you a slacker. Gains are made by taking recovery days to heal and having a life outside of Crossfit .  Best of luck Crimson. Keep up the good work.

Thanks, OPG!

Eventually decided to push myself a liiiiittle harder (didn’t see your comment until late at night…) and I went for trainign yesterday.

Log & Comments are coming up!

 Signature 

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

Profile
 
 
   
3 of 3
3