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Sunday, May 31st - Rowing and GHD
Posted: 31 May 2014 07:24 PM   [ Ignore ]
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7 rounds for time of:
Row 250 meters
20 GHD sit-ups

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 31 May 2014 07:27 PM   [ Ignore ]   [ # 1 ]
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If you don’t do GHD’s regularly don’t do them in a WOD.  Period

Big Dawgs
as RX

The Porch
7 rounds for time of:
Row 250 meters
15 GHD sit-ups

Pack
7 rounds for time of:
Row 250 meters
20 Sit-ups

Puppies
5 rounds for time of:
Row 250 meters
10-15 Sit-ups

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 01 June 2014 09:11 AM   [ Ignore ]   [ # 2 ]
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Active Rest Day

Mobility work. Getting body ready for upcoming week.

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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
5’ 11”
188
CF DOB 2010

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Posted: 01 June 2014 10:19 AM   [ Ignore ]   [ # 3 ]
Mutt
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Pack
7 rounds for time of:
Row 250 meters
20 Sit-ups

Time: 16:07

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 01 June 2014 11:03 AM   [ Ignore ]   [ # 4 ]
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15 km hike, light backpack.

In total 3h flat, resting 10 min at 50 min and at 1 h 50 min.

Recon Ron, 1 pull-up: 1

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 01 June 2014 11:20 AM   [ Ignore ]   [ # 5 ]
Big Dawg
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Pack
7 rounds for time of:
Row 250 meters(SUB: 25 x SDHP @ 45lbs)
20 Sit-ups(AB-mat, feet unanchored)

1:29/1:36/1:29/1:29/1:31/1:35/1:33

Total time 10:45

€-out:
In accordance with OPGs advice im going to attempt to do more strenght work in addition to the WoDs. Therefore decided to starte easy and attempt to follow Wendler’s 5/3/1 programing for my biggest shortcoming; shoulder press.

Cycle one, round one:
5x25 kg
5x27.5 kg
12x32.5 kg

Not exactly big loads, but ill get there eventually(hopefully).

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 01 June 2014 11:25 AM   [ Ignore ]   [ # 6 ]
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Mainsite WOD
7 Rds
500 M row
20 GHD sit ups

23:14

Swim 30 laps

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 01 June 2014 11:48 AM   [ Ignore ]   [ # 7 ]
Big Dawg
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Pack
7 rounds for time of:
Row 250 meters
20 Sit-ups (Anchored Abmat w/ hands behind head)

18:03

Meh.  Sit-ups were slow (3rd set on were broken) and made it difficult to have long strokes.

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

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Posted: 01 June 2014 11:59 AM   [ Ignore ]   [ # 8 ]
Big Dawg
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Garddawg - 01 June 2014 11:25 AM

Mainsite WOD
7 Rds
500 M row
20 GHD sit ups

23:14

Swim 30 laps

Hardcore Garddawg, dobbeling up on the prescribed workload from the mainsite(CF.com “only” calls for 250m rows, not 500m:o))

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 01 June 2014 12:31 PM   [ Ignore ]   [ # 9 ]
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Warm up: 1000m row

Metcon:
21-15-9 of:
Hang power clean 50kg,
Ring dips
Time: 7:33

HPC rounds of 21 and 15 split into 2 sets. All ring dip rounds broken into 3 sets

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M/47/80kg

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Posted: 01 June 2014 12:45 PM   [ Ignore ]   [ # 10 ]
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warm up
MOBs

Lift
BS
[3@45;6@95;3@135;3@165 warm up]
Attempt 12x3reps #185; got 12x3 (in 14:25)
Debrief- All reps to 13in box.  Lowered box by 3in after discussions with GD; a whole new set of issues!  Thanks GD!! 

15min rest, then…

TASK PRIORITY - Fight Gone Bad
Three rounds & 20reps of each exercise (1min rest b/w rounds):
Wall-ball, 20# ball, **9ft target
Sumo deadlift high-pull 75#
**Box Jump 24inch box
Push-press 75#
C2 Row
6/01/2014=20:17 (5:28/1:00/6:21/1:00/6:28) task priority-20reps; as above

Ugh, what five years can do…
WBs were 20/14,6/14,6
SDHP were 12,8/9,6,5/9,6,5 (shoulder did not like these…)
PP were 12,8/12,8/14,6
No breaks for jumps or C2.

4/24/2009=17:25(4:55/1:00/5:10/1:00/5:20) task priority-20reps; as above
3/30/2009=282 (103/93/86) as above
11/12/2008=292 (105/97/90) as above
9/8/2008=283 (106/91/86) as above
6/26/2008=302 (109/97/96) as above *BEST
3/20/2008=289 (107/92/90) as above
7/26/2007=280 (100/92/88) as above
12/19/2006=270 (98/86/86) as above
9/18/2006=228 (84/76/68) as above [between appendicitis surgeries]
10/11/2005=290 (106/95/89) [20inch box, 20# db thrusters for wall ball, and 45# SDHP for row]

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

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Posted: 01 June 2014 02:37 PM   [ Ignore ]   [ # 11 ]
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Skipped the GHD. Not sure I’m ready for this volume on it.

14:55 with unanchored Abmat situps.

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35/m/6’2”/170

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Posted: 01 June 2014 02:48 PM   [ Ignore ]   [ # 12 ]
Puppy Dawg
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as rx’d, 21:12. happy sunday!

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F/31/5’2”/145ish
CF Birthday: 7/2012

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Posted: 01 June 2014 03:00 PM   [ Ignore ]   [ # 13 ]
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105 burpees - 9:38

10 ring dips x 2
10 Hindu push-ups
25 unanchored Abmat sit-ups

Notes: Done outside, 106F

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 01 June 2014 03:26 PM   [ Ignore ]   [ # 14 ]
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WU: RUN 1 MILE
    3 X 3 DIPS (-5 LBS ASSITANCE)

WOD: 5 ROUNDS OF:
      11 X 65 LBS BACK SQUAT
      4 STRICT BURPEES PULL UPS
      300 m RUN

THEN

    SHOULDER PRESS PRACTICE:
      10 X 45 LBS
      10 X 65 LBS
      5   X 75 LBS
      5 X 85 LBS
      1 X 95 LBS
      1 X 100 LBS (PR)

REP MAX PULL UPS

      6 (PR)

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M/44/6´/185
CF since 08/01/2013

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Posted: 01 June 2014 03:54 PM   [ Ignore ]   [ # 15 ]
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Saturday May 31, 2014

Rest Day

Got stung on my foot by a hornet .  Don’t think I’ll be getting shoes on for a day or two; too sore and swollen. 


Sunday June 1, 2014

Another rest day due to the stupid hornet.  Anyway, feeling a lot better by late afternoon.

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F/44/5’2”/115

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

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