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Friday, May 30th, 2014 - Rest Day
Posted: 30 May 2014 12:49 PM   [ Ignore ]   [ # 16 ]
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warm up*
brief MOBs
extensive Agility Work (jumps, hops, quick steps)
*mostly L ankle prep and testing…

WOD (based loosely on BrandX 5/30/2014)
5x of:
5 strict pull-ups
10 PJ, 95#
15 FS, 95#
TOTAL TIME=14:48

No breaks on PUs of PJs, 1 break per rd for FS.

$-out**
3x: 20sec T-plank R/20sec plank/20sec T-plank L & 20 banded (grn) good-mornings
then…
3x: 15 banded (blue) lat pull downs & 15 banded (blue) tricep extensions
**mostly L shoulder rehab and testing

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

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Posted: 30 May 2014 01:47 PM   [ Ignore ]   [ # 17 ]
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140528

Split jerk 3-3-3-3-3-3-3 reps

30        
40        
50        
60        
70        
70         80f
70#        $out: assisted pull-ups on machine (c. 10 reps, various weights); split jerk skills practice w/ 5# and 45# bar (working on active shoulders)

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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: 30 May 2014 05:15 PM   [ Ignore ]   [ # 18 ]
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5 rounds
15 strict ring rows
10 strict HSPU

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 May 2014 05:29 PM   [ Ignore ]   [ # 19 ]
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PULL UPS: 5-4-3-4-5 /
SIT UPS: 5 X 25
DEADLIFT:        10 X 135
        5   X 185
        3   X 205
        1-1-1-1-1-1-1-1-1-1 X 215

WALL CLIMBS 5 X 2
TOES TO BAR 5 X 5

RUN 1 K

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M/44/6´/185
CF since 08/01/2013

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Posted: 30 May 2014 06:24 PM   [ Ignore ]   [ # 20 ]
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Dan Del Negro - 30 May 2014 01:47 PM

140528

Split jerk 3-3-3-3-3-3-3 reps

30        
40        
50        
60        
70        
70         80f
70#        $out: assisted pull-ups on machine (c. 10 reps, various weights); split jerk skills practice w/ 5# and 45# bar (working on active shoulders)

Good work Dan

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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: 30 May 2014 07:49 PM   [ Ignore ]   [ # 21 ]
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8 more hours of moving today including my rack and weights, my entire woodworking shop, a bunch of random stuff and to top it all off a gun safe and a piano.  Good job today everyone!

Edit: it’s funny that after 18 hours of moving I’m not even close to as sore as I am after a lot of Crossfit workouts.

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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: 30 May 2014 08:34 PM   [ Ignore ]   [ # 22 ]
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eagr - 30 May 2014 05:29 PM

PULL UPS: 5-4-3-4-5 /
SIT UPS: 5 X 25
DEADLIFT:        10 X 135
        5   X 185
        3   X 205
        1-1-1-1-1-1-1-1-1-1 X 215

WALL CLIMBS 5 X 2
TOES TO BAR 5 X 5

RUN 1 K

Nice deadlifts eagr 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: 30 May 2014 08:36 PM   [ Ignore ]   [ # 23 ]
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TM79 - 30 May 2014 07:49 PM

8 more hours of moving today including my rack and weights, my entire woodworking shop, a bunch of random stuff and to top it all off a gun safe and a piano.  Good job today everyone!

Edit: it’s funny that after 18 hours of moving I’m not even close to as sore as I am after a lot of Crossfit workouts.

you should earn a good nights sleep for that effort. 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: 30 May 2014 09:19 PM   [ Ignore ]   [ # 24 ]
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WU-1600m run, then:
1’ rest
800M run
10 assisted pullups
15 second ring hang L hold
800M run
10 assisted pull ups
15 second parallete L hold
800M run
15 assisted pull ups
15 second parallete L hold
TT= 17’48”
I really enjoyed this workout. I had to attend a pre-k party for my sons, so it was nice to get a quick work out and feel gassed, but happy. Rest day for me tomorrow, house party for the wife’s b-day. Lots of friends and family. Have a great Saturday.

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 31 May 2014 01:41 AM   [ Ignore ]   [ # 25 ]
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Last official rest day I thought I’d row some fast 500m’s then needed a day of on Thursday,  so now I am doing no more than prescribed WOD’s and stretching every day

Just wanting to improve and seeing it

Thank you brand X

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: 31 May 2014 04:58 AM   [ Ignore ]   [ # 26 ]
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20140530 Fri
Split jerk 3-3-3-3-3-3-3 reps

115-125-135-140-145(1)
Decided to call it a day after that, form was slipping and core was not solid on the last press.  Slight wrist strain/sprain at some point within the last week, short on time, and sore from yesterday’s hero WOD.  Live to fight another day.

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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: 31 May 2014 08:26 AM   [ Ignore ]   [ # 27 ]
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Lunges, 800m, Squats

First WOD in awhile after being sick…

Dumbbell rows
5x5, 35#

Bench press
5x5, 95#

Lunges, 800m, Squats
Pups
50-meter walking lunge
400-meter run
50 squats
5:50 (1:35, 1:58, 2:16)

Pullups
Green band 3 every minute for 14 minutes

Squats
5x10, 45# 2:23

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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