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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”/195

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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”/162

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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 208#and decreasing smile (started this year @ 219#)

“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

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

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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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