2 of 2
2
Thursday, June 19th, 2014 - Rest Day
Posted: 19 June 2014 01:04 PM   [ Ignore ]   [ # 16 ]
Top Dawg
RankRankRankRankRankRankRankRankRank
Total Posts:  975
Joined  2010-08-25

WOD 140617
6 RFT of:
1 min row,
1 min burpees,
1 min sit ups (sub for DU),
1 min rest
Score:
21/12/27
23/13/25
22/12/24
22/12/22
21/11/23
23/11/27

 Signature 

M/47/80kg

Profile
 
 
Posted: 19 June 2014 01:58 PM   [ Ignore ]   [ # 17 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  307
Joined  2013-02-23
OPG57 - 19 June 2014 08:00 AM
David J H - 19 June 2014 07:08 AM

Thursday 140619 5:05 am start - 78 degrees in garage with fans and cooler on.

WU: 3 rounds of: Samson Stretch,  5 shoulder dislocates, 15 OHS w pvc, 15 Abmat sit ups, 15 good-mornings w/45 pounds,  10 strict pull-ups,  10 strict dips.

SWOD: 
Front Squat;  95 x 10,  125 x 5,  155 x 5,  165 x 5,  175 x 5  
High Rep Back Squat ;  125 x 12    

2:00 minute rest between sets.
Haven’t done front squat in two months. These weights were equal to my last session.  Felt tough keeping the elbows up on the last couple of reps. Lost a little core strength here from all the time off, but not much.  grin
Legs felt fine. 

WOD: 
Pack - lite
3 rounds for time of:
25 sit-ups -  Abmat butterfly - unanchored.
105 lb. clean and jerks, 5 reps   1st round at 125 pounds

Time = 9:17

I started off the first round of C&J at 125 pounds.  That felt like it might be too much, so after second round of sit ups I reloaded the bar (with clock running) with 105 pounds, which took a minute plus.  In retrospect, I could have just kept it at 125 and slowed down the pace a little and probably would have been a faster time overall.  Oh well,  it got the heart pumping and abs were feeling the burn there in the second and third round.  I needed that!  I feel like the two weeks off really had the most effect on my core strength.  I’ll get back again! 

Great session, I gave it all I had.  grin

Have a great day everyone !

Good work Papa Bear.

Thanks Guy.  Nice work on the Log carry yourself.

 Signature 

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.”

Profile
 
 
Posted: 19 June 2014 02:36 PM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3616
Joined  2013-07-26
David J H - 19 June 2014 01:58 PM
OPG57 - 19 June 2014 08:00 AM
David J H - 19 June 2014 07:08 AM

Thursday 140619 5:05 am start - 78 degrees in garage with fans and cooler on.

WU: 3 rounds of: Samson Stretch,  5 shoulder dislocates, 15 OHS w pvc, 15 Abmat sit ups, 15 good-mornings w/45 pounds,  10 strict pull-ups,  10 strict dips.

SWOD: 
Front Squat;  95 x 10,  125 x 5,  155 x 5,  165 x 5,  175 x 5  
High Rep Back Squat ;  125 x 12    

2:00 minute rest between sets.
Haven’t done front squat in two months. These weights were equal to my last session.  Felt tough keeping the elbows up on the last couple of reps. Lost a little core strength here from all the time off, but not much.  grin
Legs felt fine. 

WOD: 
Pack - lite
3 rounds for time of:
25 sit-ups -  Abmat butterfly - unanchored.
105 lb. clean and jerks, 5 reps   1st round at 125 pounds

Time = 9:17

I started off the first round of C&J at 125 pounds.  That felt like it might be too much, so after second round of sit ups I reloaded the bar (with clock running) with 105 pounds, which took a minute plus.  In retrospect, I could have just kept it at 125 and slowed down the pace a little and probably would have been a faster time overall.  Oh well,  it got the heart pumping and abs were feeling the burn there in the second and third round.  I needed that!  I feel like the two weeks off really had the most effect on my core strength.  I’ll get back again! 

Great session, I gave it all I had.  grin

Have a great day everyone !

Good work Papa Bear.

Thanks Guy.  Nice work on the Log carry yourself.

Thank you my friend grin

 Signature 

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

Profile
 
 
Posted: 19 June 2014 04:29 PM   [ Ignore ]   [ # 19 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  757
Joined  2009-06-02

AM
60 min bike
22.6 mph avg
87 rpm avg

PM
Warmup
Stretches
Dead Lifts
Clean & Jerk
Complex

Pack
3 rounds for time of:
25 sit-ups
135-lb. clean and jerks, 5 reps

Time 5’46

Cash out
3 rounds of “The Ghost”
SDLHP 45# - 82 reps
Burpees - 40 reps
Double Unders - 120 reps

104 F in my garage (done nasty conditions smile)

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 19 June 2014 06:33 PM   [ Ignore ]   [ # 20 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  69
Joined  2014-06-02

Rest Day… zzzzzzz

Profile
 
 
Posted: 20 June 2014 03:23 AM   [ Ignore ]   [ # 21 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  525
Joined  2013-10-05

140618 THURSDAY

1.5 mile walk with pup; stretches; run 925m 3:52:96. It was supposed to be 1k, but I turned too early and realized it too late. I went back and measured it later, once I realized I had “improved” my time by @40 seconds.

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

Profile
 
 
Posted: 20 June 2014 04:13 AM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3616
Joined  2013-07-26
SheepDawg - 20 June 2014 03:23 AM

140618 THURSDAY

1.5 mile walk with pup; stretches; run 925m 3:52:96. It was supposed to be 1k, but I turned too early and realized it too late. I went back and measured it later, once I realized I had “improved” my time by @40 seconds.

Congrats on the time wink

 Signature 

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

Profile
 
 
Posted: 20 June 2014 06:02 AM   [ Ignore ]   [ # 23 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24

Pack
3 rounds for time of:
25 sit-ups
125 lb. clean and jerks, 5 reps

6:33

Cashed out with a 1.5 mile jog.

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 20 June 2014 02:34 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  525
Joined  2013-10-05
OPG57 - 20 June 2014 04:13 AM
SheepDawg - 20 June 2014 03:23 AM

140618 THURSDAY

1.5 mile walk with pup; stretches; run 925m 3:52:96. It was supposed to be 1k, but I turned too early and realized it too late. I went back and measured it later, once I realized I had “improved” my time by @40 seconds.

Congrats on the time wink

Thanks! I’m considering grabbing a can of spray paint and marking the turn point, though my neighbors might not appreciate it. wink
Extrapolated out, my real 1k time would have been 4:13+/-.  Still an improvement.

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

Profile
 
 
   
2 of 2
2