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Tuesday, May 27th, 2014 - Running and pull-ups
Posted: 27 May 2014 12:34 PM   [ Ignore ]   [ # 16 ]
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Hello all! Miss posting here… been buying, renovating, and moving into a new house. Will be in back into the training next week! The past month has been 1-2 bike rides to and from the house at 3.4 miles round trip. That’s the extent of training!

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Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 27 May 2014 12:37 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 27 May 2014 06:06 AM

Morning all, Lea ann got a 1 mile run in yesterday, Leisure pace so no time.. We have decided shedding some unwanted weight is in order. I was surprised to find I had crept up to 272.5 lbs. Strength training has got to go!  Its time to focus on mobility again. I will be looking at some Puppy scaling and actually hitting some WODs with more frequency. Anybody that noticed my pre Boot camp picture will notice a skinny me with way to much hair , That and I was also a smoker as a Teen, the older gentleman in picture is my Step Grandfather George. I gave up the tobacco in early 20s when I started Powerlifting. I was 150 lbs in the picture which is 122 lbs. less than now. What a difference 40 years makes LOL Have a great day all grin

It’s a sweet look!! Bring it back!! wink

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 27 May 2014 01:00 PM   [ Ignore ]   [ # 18 ]
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warm up
10min C2 row; 2555m smooth and easy
MOBs

Lift
cDL
[2@135;2@185;2@215;2@255 warm up]
Attempt 15x2reps @270; got 15x2 (EMOM)
Debrief- All bandy horizontally distracted.

15min rest, then…

WOD (from BrandX 5/27/14)
15-12-9reps of:
hanging power clean, 135#
ring dips
REST 2min; REPEAT
TOTAL TIME=19:42 (8:30/2/9:12)

HPCs were 6,6,3/6,6/6,3 & 9,6/9,3/9.
Dips were mostly in the 2-5reps range.
Tweeked L shoulder, as expected…

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 27 May 2014 01:10 PM   [ Ignore ]   [ # 19 ]
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dannyrod - 27 May 2014 12:37 PM
OPG57 - 27 May 2014 06:06 AM

Morning all, Lea ann got a 1 mile run in yesterday, Leisure pace so no time.. We have decided shedding some unwanted weight is in order. I was surprised to find I had crept up to 272.5 lbs. Strength training has got to go!  Its time to focus on mobility again. I will be looking at some Puppy scaling and actually hitting some WODs with more frequency. Anybody that noticed my pre Boot camp picture will notice a skinny me with way to much hair , That and I was also a smoker as a Teen, the older gentleman in picture is my Step Grandfather George. I gave up the tobacco in early 20s when I started Powerlifting. I was 150 lbs in the picture which is 122 lbs. less than now. What a difference 40 years makes LOL Have a great day all grin

It’s a sweet look!! Bring it back!! wink

Not likely LOL  Enjoy the new house Danny

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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: 27 May 2014 01:49 PM   [ Ignore ]   [ # 20 ]
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OPG57 - 27 May 2014 06:06 AM

Morning all, Lea ann got a 1 mile run in yesterday, Leisure pace so no time.. We have decided shedding some unwanted weight is in order. I was surprised to find I had crept up to 272.5 lbs. Strength training has got to go!  Its time to focus on mobility again. I will be looking at some Puppy scaling and actually hitting some WODs with more frequency. Anybody that noticed my pre Boot camp picture will notice a skinny me with way to much hair , That and I was also a smoker as a Teen, the older gentleman in picture is my Step Grandfather George. I gave up the tobacco in early 20s when I started Powerlifting. I was 150 lbs in the picture which is 122 lbs. less than now. What a difference 40 years makes LOL Have a great day all grin


Awesome pic!  Pre-Navy bootcamp? Did 9 years myself. FC2(SW)

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Posted: 27 May 2014 01:54 PM   [ Ignore ]   [ # 21 ]
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3 rounds outside
15 strict ring rows
10 Hindu push-ups
20 SA Russian KB swings w/ 35#
.35m run

$O - 15 each side: elbow strikes, knee strikes and sledgehammer swings

Notes: 104 F outside. The 100 jumping lunges from a few days back really destroy my legs.  Time to step it up before vacation.

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Posted: 27 May 2014 01:55 PM   [ Ignore ]   [ # 22 ]
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Warm Up

Strength.
1) 2x squat clean + 2x push jerk- 10 rounds, every 90 seconds, perform 2x squat clean + 2x push jerk. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
115-125-135-140-145-150-155-165-175-185

2) Push press - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
150x3-170x3-190x3

Work Capacity: Complete 10 rounds for time of:
5x Curtis P’s (95#/65#)
7x box jump (30in/24in)
9x chest to bar pull ups
*Curtis P = 1x hang squat clean + lunge right leg + lunge left leg + push press = 1 rep.

29:17
Finished 5 rounds with 95 and then dropped weight to 65. Curtis P’s are sick I like them.

Conditioning:
1) 3 rounds - Row 60 calories, 2 minutes rest.
No rower at work used stair mill to get 60 cal.
1-2:08
2-2:16
3-2:13

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
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CF DOB 2010

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Posted: 27 May 2014 01:59 PM   [ Ignore ]   [ # 23 ]
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Hello all,

Yesterday I spent a few hours of the day in the 100 degree sunshine here in sunny AZ doing landscaping and cleanup of my yard for some family guests we will be having visit this coming weekend. 
After that I was outside being lifeguard to my kids in a small inflatable swimming pool in the backyard.  Good clean family fun.  grin
All the while I was keeping in mind the many good people who have served our country - both those who gave their lives up, and those who are still alive but suffering from either physical or mental disability.

After all that fun in the sun, I couldn’t get out of bed early today for my planned workout.  sleep
Have all kinds of cleaning to do after work so won’t have time this evening, try again tomorrow morning.

Have a great day !

OPG,  I agree with dannyrod - that is a good look for you.  LOL

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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: 27 May 2014 02:06 PM   [ Ignore ]   [ # 24 ]
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Stretch
Bench Press 95x5-115x4-135x3-155x2-175x5
Push Press 95x5-100x4-105x3-110x2-115x1
OH TRi Ext 25x6x5
WOD
Pushups-Shoulder Press-DB TRI
5-4-3-2-1 FT=1:13
CO
Attacker-SHoulder Press-TRi Band 5-4-3-2-1

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Posted: 27 May 2014 02:22 PM   [ Ignore ]   [ # 25 ]
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Woke up this morning and realized we close on our new house in 48 hours and I haven’t packed a thing.  big surprise  I guess I’m taking that “day off” I’ve been talking about (by default).  Good job to everyone today!

OPG57 - 27 May 2014 06:06 AM

Morning all, Lea ann got a 1 mile run in yesterday, Leisure pace so no time.. We have decided shedding some unwanted weight is in order. I was surprised to find I had crept up to 272.5 lbs. Strength training has got to go!  Its time to focus on mobility again. I will be looking at some Puppy scaling and actually hitting some WODs with more frequency. Anybody that noticed my pre Boot camp picture will notice a skinny me with way to much hair , That and I was also a smoker as a Teen, the older gentleman in picture is my Step Grandfather George. I gave up the tobacco in early 20s when I started Powerlifting. I was 150 lbs in the picture which is 122 lbs. less than now. What a difference 40 years makes LOL Have a great day all grin

I was just thinking about how I weighed a hefty 130 lbs when I went off to college. Sixteen years later and I’m 55 lbs heavier.  Most of that was just “filling out” a little.  However, I’m now at the point where any weight gained is excess.  We’ll see how that goes…  Good job on the run.

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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.

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Posted: 27 May 2014 02:36 PM   [ Ignore ]   [ # 26 ]
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OPG57 - 27 May 2014 06:06 AM

Morning all, Lea ann got a 1 mile run in yesterday, Leisure pace so no time.. We have decided shedding some unwanted weight is in order. I was surprised to find I had crept up to 272.5 lbs. Strength training has got to go!  Its time to focus on mobility again. I will be looking at some Puppy scaling and actually hitting some WODs with more frequency. Anybody that noticed my pre Boot camp picture will notice a skinny me with way to much hair , That and I was also a smoker as a Teen, the older gentleman in picture is my Step Grandfather George. I gave up the tobacco in early 20s when I started Powerlifting. I was 150 lbs in the picture which is 122 lbs. less than now. What a difference 40 years makes LOL Have a great day all grin

I like the pic. I remember when I started college I was a solid 170 several years back was at 236. A beach picture my wife took one summer made me completely change everything. Take care brother.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
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188
CF DOB 2010

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Posted: 27 May 2014 02:54 PM   [ Ignore ]   [ # 27 ]
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Went to a brazilian jiujitsu class sunday after drinking all night saturday. felt awful

today:
Snatch x 1- 95, 125, 135, 155, 165, 175, 185, 195, 205, 205
Box jumps 3x10 @ 33”
GHD situps 3x15
Chinups 3x6

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M/26/5’9”/185

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Posted: 27 May 2014 03:04 PM   [ Ignore ]   [ # 28 ]
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WOD:

Puppies:
Run 600 meters
10 pull-ups (Green band)
L Sit hold 15 second total
Run 400 meters
10 pull-ups (Green band)
L Sit hold 15 second total
Run 600 meters
10 pull-ups (Green band)
L Sit hold 15 second total

Time: 14:35.1

Runs on the dreadmill, 8 minute mile pace throughout. Pull-ups generally split into 3-5 per round until the set was complete.
L-sits, I just tried to get my legs as far up as I could and used a cushion behind my back to get off the ground for more than an up and down motion.

My abs are a little sore, but other than that it was a stout workout going into a rest day tomorrow - 3 doctor’s appointments, one of which requires me to be sedated. Also, I am probably about to start a week on the paleo plan - my final trial before a 21DSD later this summer.

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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#. Splitting time between pups and pack - this stuff works!

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Posted: 27 May 2014 03:14 PM   [ Ignore ]   [ # 29 ]
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jennmedic - 27 May 2014 01:55 PM

Warm Up

Strength.
1) 2x squat clean + 2x push jerk- 10 rounds, every 90 seconds, perform 2x squat clean + 2x push jerk. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
115-125-135-140-145-150-155-165-175-185

2) Push press - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
150x3-170x3-190x3

Work Capacity: Complete 10 rounds for time of:
5x Curtis P’s (95#/65#)
7x box jump (30in/24in)
9x chest to bar pull ups
*Curtis P = 1x hang squat clean + lunge right leg + lunge left leg + push press = 1 rep.

29:17
Finished 5 rounds with 95 and then dropped weight to 65. Curtis P’s are sick I like them.

Conditioning:
1) 3 rounds - Row 60 calories, 2 minutes rest.
No rower at work used stair mill to get 60 cal.
1-2:08
2-2:16
3-2:13

Done.

Strong overhead work Wes. Great numbers 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: 27 May 2014 03:19 PM   [ Ignore ]   [ # 30 ]
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David J H - 27 May 2014 01:59 PM

Hello all,

Yesterday I spent a few hours of the day in the 100 degree sunshine here in sunny AZ doing landscaping and cleanup of my yard for some family guests we will be having visit this coming weekend. 
After that I was outside being lifeguard to my kids in a small inflatable swimming pool in the backyard.  Good clean family fun.  grin
All the while I was keeping in mind the many good people who have served our country - both those who gave their lives up, and those who are still alive but suffering from either physical or mental disability.

After all that fun in the sun, I couldn’t get out of bed early today for my planned workout.  sleep
Have all kinds of cleaning to do after work so won’t have time this evening, try again tomorrow morning.

Have a great day !

OPG,  I agree with dannyrod - that is a good look for you.  LOL

Wife hates it though LOL  Family duties and clean up for company are still physical activities . lets just call it a Buttercup WOD.  LOL  Take care Papa bear

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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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