2 of 2
2
Saturday, May 31st, 2014 - Karen
Posted: 31 May 2014 02:45 PM   [ Ignore ]   [ # 16 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13

My 20# Dynamax knocks me over when I catch it.  I just don’t think I’m ready to use it for any high-volume workouts yet.  I wanted to buy a 14# ball, but all I could find at my local sporting goods store in a 14-inch wallball variety was 12# and 16#.  The latter just seemed too close to RX, and I was worried it wouldn’t really give me any noticeable difference, which is the whole point of scaling.  So, I bought the 12# ball.

It’s amazing what using a “proper” weight feels like.  I still worked my butt off, but it felt like a challenge as opposed to just a downright @$$whip.  I ended up knocking out 150 reps in 14:10.  I did the first 25 unbroken, then did most of the remainder in spurts of 10.  I think if I was willing to fight through the pain a bit more, 12 min is definitely a possibility.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 31 May 2014 02:45 PM   [ Ignore ]   [ # 17 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  351
Joined  2008-03-03

Karen

Puppyish
50 Wallball shots, 15 pound ball to 10’ target
4:28. Maybe should have tried to do 100 shots, but trying to ease back into Crossfit.

 Signature 

Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

Profile
 
 
Posted: 31 May 2014 04:23 PM   [ Ignore ]   [ # 18 ]
Puppy Dawg
Rank
Total Posts:  12
Joined  2014-05-25

i’m a proud pup today. first attempt at this workout was during the open last year. i got time capped at 123 with a bunch of no reps. i had my reps judged today and finished karen as rx’d at 11:36. i was tempted to grab a rope to see how many dubs i could rep out!

best tip was to maintain a good front rack position, elbows up and upper arms parallel to the floor. once my legs started to burn out i focused on finishing with my arms and that helped me stay consistent.

 Signature 

F/31/5’2”/145ish
CF Birthday: 7/2012

Profile
 
 
Posted: 31 May 2014 04:57 PM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Rest Day!

 Signature 

“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
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 31 May 2014 05:18 PM   [ Ignore ]   [ # 20 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  342
Joined  2012-12-23

Posting two WODs because I didn’t have time last night - I had to make a meatza after a late dinner so I would have paleo eats for a true adventure - helping with a Pilots n’ Paws mission to move dogs away from kill shelters to no-kill ones and new owners. I went from Anoka MN to Champaign IL to Albert Lea MN to Anoka in under 8 hours of flight time, having to thread the needle between severe storms on multiple occasions and having to fly the second half of the flight at 1500’ to avoid weather and incoming planes to the Minneapolis airport. Truly the experience of a lifetime flying as the co-pilot in a little four-seat Piper - I even got to fly for a little bit under the supervision of the actual pilot.

WOD from Friday:
7 sets of 3 split jerks
40, 50, 60, 70, 70, 60, 60

I don’t typically do jerks split like that, so I wanted to focus on form and keep the weights light.

WOD from Saturday:
Karen

Puppies:
100 Wallball shots, 10 pound ball to 8’ target

Time: 4:36.3

Did the first 25 and final 20 unbroken; rest split into rounds of 10. Not bad - arms were starting to give a little in the final 20.

 Signature 

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!

Profile
 
 
Posted: 01 June 2014 01:18 AM   [ Ignore ]   [ # 21 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  266
Joined  2014-02-16

Pup ish
100 Wallball shots, 10 (11lb) pound ball to 8’(10’) target

6:58

Add to above warm up and stretches,  also trying to do more barefoot walking,  did the WOD barefoot

11lb because that’s what I have and 10’ because I’m trying to make a bridge up to pack WOD’S

Even with some bad food choices I’m 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: 01 June 2014 07:12 AM   [ Ignore ]   [ # 22 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  701
Joined  2009-09-28

overhead squat/pushups

AMRAP in 12 minutes:

50lb overhead squat, 15 reps
15 deficit pushups

4 rounds, minor soreness the next day. Next time add running or jump rope

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 01 June 2014 08:46 AM   [ Ignore ]   [ # 23 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  107
Joined  2009-10-09

Behind in posting.

Friday May 30, 2014 - “Rowing and HSPU Variations” (wod post Thursday May 29, 2014)

Pack (ish):
50 SDHP, 26# KB
10 sec Wall Handstand
10 Parallette Pushups, knees on 24"box, piked
50 SDHP, 26# KB
10 sec Wall HS
15 each arm, Shoulder Taps, toes on 30” box, piked
50 SDHP, 26# KB
20 Feet elevated Pushup, feet on 24” box

- 15:06
- Added the Wall Handstand in for more upside-down practice.  They were pretty much free-standing HS with a few heel taps against the wall here and there
- Everything was broken (didn’t keep track of where exactly), except the Wall HS

Warm-up:
- usual type of stuff

Post-WOD:
- L-sits (sec) x 4-3-4-2 (using dumbbells to elevate my body off the ground) (forgot about quad cramping ouch)
- MU Neg x 1-1
- Pullups x 3-2-3
- C2B Pullups x 3
- Double-unders x 39-120-28-113

Later:
- Hike 2 hrs at a pretty good pace, trying to get ahead of the swarms of dang mosquitoes

 Signature 

F/44/5’2”/115

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

Profile
 
 
Posted: 01 June 2014 01:01 PM   [ Ignore ]   [ # 24 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  212
Joined  2014-05-09

Sat- rest
Sunday - WU - 10 X 12 M underwater swims with 3 breaths before kicking off fpr next one
WOD - 150 wall ball shots at 10’ 6 sets of 25 with 30 to 45 secs rest between 22# ball TT=11’ 48”
$Out - 12x12m underwTer swims with 3 breaths before kicking off

 Signature 

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

M/43/6’/200

Profile
 
 
Posted: 01 June 2014 02:26 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

Karen rx’d

12:16

Last time did porch (100 wb shots) in 7:19.  This time I was at 7:14 at 100, so this counts as a PR.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 01 June 2014 06:03 PM   [ Ignore ]   [ # 26 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  575
Joined  2012-06-10

SATURDAY 140531

Karen
Porch
For time:
100 wall-ball shots, 20-lb. ball

Post time to comments.
5:58

Compare to 130112.

150 wall ball sits 15#
9:29

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
   
2 of 2
2