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Friday, June 20th, 2014 - Descending pull-ups
Posted: 20 June 2014 05:05 PM   [ Ignore ]   [ # 16 ]
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TM79 - 20 June 2014 02:39 PM

Day of Rest here.  2 hours of surfing.  Not much of a workout as the waves were very small.

WB1_zpsdf7598f5.jpg

Great job to all of you!

Looks like fun. Enjoy grin

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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: 20 June 2014 05:22 PM   [ Ignore ]   [ # 17 ]
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Walked my dog a couple miles today and yesterday. Rolled out on baseballs. Feeling okay.

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M/26/5’9”/185

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Posted: 20 June 2014 05:25 PM   [ Ignore ]   [ # 18 ]
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wu
1k row in 4:10, droms, cfwu*2

press
90*3/100*3/110*3
80*12

wod

WEDNESDAY 140618

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

pack
3 rounds for time of:
25 sit-ups <—b-fly, unanchored, rolled mat as ab-mat, using arms for momentum
115-135-lb. clean and jerks, 5 reps <—140 pounds

time
7:22 (‎2:‎09, 2:‎24, ‎2:‎50)

No dropping the bar from any higher than knees level, had to lower it. 140 was probably too heavy - paused before each rep.

$o
splits, handstand practice (very unsuccessful)

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M/47/5’10”/155

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Posted: 20 June 2014 06:01 PM   [ Ignore ]   [ # 19 ]
Big Dawg
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Karen

pullups, greenband
3x14

Deadlift
5x5, 205#

Puppies:
100 Wallball shots, 10 pound ball to 8’ target
Time: 5:42, lots of breaks

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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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Posted: 20 June 2014 07:02 PM   [ Ignore ]   [ # 20 ]
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After seeing the video of the Demo I knew this one was serious… My hands are all torn up from pull ups and Hang Squat Clean practice everyday!
I know the facts were against me:
1. Extra 20# (so no need for weighted pull ups)
2. Hand and thumbs with blisters ( No way I can hang on that bar for that long)
3. Plainly I still out of shape

So after a good warm up and stretching I came up with this:

10 Rounds of:
10 strict (band assisted) pull ups (green band - all in one hang/note when you can do 10 in a row any more)
05 Hang Cleans @ 115#
10 Box step ups (18” box) with the 115# (Bar on the back)
03 3 full depth squats hold 3 seconds and explode up feet off the floor on each rep

Time ~40 minutes it was 104 F in my garage… good workout I did the first 7 rounds unbroken. the last 3 rounds pull ups were 8 & 2 and 8 & 2

That felt good I did not go full throttle but constant pace….

Cash out 50 push ups

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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)

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Posted: 20 June 2014 07:31 PM   [ Ignore ]   [ # 21 ]
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140620 FRIDAY
am: 1 mile walk with pup

pm:
WU: CSWU + 3x10 Ab-Mat sit-ups
WOD:
5 RFT:
5 assisted pull-ups
10 hollow rock to superman transitions
8:32

Pressed for time today.

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

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

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Posted: 20 June 2014 09:15 PM   [ Ignore ]   [ # 22 ]
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karatejones - 20 June 2014 05:22 PM

Walked my dog a couple miles today and yesterday. Rolled out on baseballs. Feeling okay.

Glad your feeling better Karate.Take care 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: 21 June 2014 02:24 AM   [ Ignore ]   [ # 23 ]
Terrier
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SCFWU sans pull ups

8 rounds for time

3 weighted pull-ups, 20 pounds
5 strict pull-ups
7 underhand pull-ups

10:01

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Posted: 21 June 2014 03:00 AM   [ Ignore ]   [ # 24 ]
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Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

10:32

Band assisted and kipping practice based on Mrs Chans video on crossfit Channel on you tube

Getting better

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: 21 June 2014 05:10 AM   [ Ignore ]   [ # 25 ]
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140602 - Randy (RIP)

Warmup: Deadhang pull-up work (2+2+2) then 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, elevated beginner pull-ups, and squats.

WOD: 50x 55# power snatch, for time.

I did it in 3:15. Split it as 25-10-15. I’m happy with that time, but when I saw it I was kicking myself because I think I could have either managed a sub-3 time or hung in there for the next higher scaling with 75x reps.

Skills: 15x burpees in 2 minutes. For once I had the energy for more burpees at a faster pace, but I didn’t have the arm strength.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 21 June 2014 05:54 AM   [ Ignore ]   [ # 26 ]
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Have to postpone this one until Monday, hotel’s workout facility is badly limited (stationary bikes not working well, might need to see if I can set up a decent manual workout).
Ran 10 minutes at 7mph, but should be able to do today’s WOD since it’s running-oriented.

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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!

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