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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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45yo 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”/190

Follow/Post Non-CF related WODs here.

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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
Follow my non-CF WOD’s here

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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

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

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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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