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Sunday, June 22nd, 2014 - Thrusters, HPC, SDHP
Posted: 22 June 2014 04:45 PM   [ Ignore ]   [ # 16 ]
Big Dawg
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x samson, shoulder pass

D/L
10 x 135, 5 x 145, 5 x 155, 3 x 165, 1 x 175
3 x 205
10 x 135

140620 heavily modified

107 rounds for time of:
31 weighted pull-ups, 4520 pounds
53 strict pull-ups
75 kipping pull-ups

first round unbroken, others broken before kips
15:30

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 22 June 2014 05:11 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 22 June 2014 08:46 AM

Great times Vaulty wink

Magnus - 22 June 2014 11:59 AM

Impressive times, good job Vaulty!

thanks guys. a little apprehensive of tomorrow’s morning though… doms pending… pray

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M/47/5’10”/162

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Posted: 22 June 2014 05:19 PM   [ Ignore ]   [ # 18 ]
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Rest day to recover from yesterday.  Between the sprinting and the 5 mile hike with the Scout Troop yesterday, I am beat.

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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: 22 June 2014 06:22 PM   [ Ignore ]   [ # 19 ]
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Pack:
Complete as many rounds as possible 20 minutes of: 
65 pound Thruster, 5 reps 
65 pound Hang Powercleans, 7 reps 
65 pound Sumo Deadlift High-pull, 10 reps

First round in less than a minute, then smartened up and slowed down.
All reps unbroken except SDLHP: rested after 5 reps for 3 rounds

Rounds=10 even

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M/57/5’8”/154

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Posted: 22 June 2014 08:43 PM   [ Ignore ]   [ # 20 ]
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BCard - 22 June 2014 06:22 PM

Pack:
Complete as many rounds as possible 20 minutes of: 
65 pound Thruster, 5 reps 
65 pound Hang Powercleans, 7 reps 
65 pound Sumo Deadlift High-pull, 10 reps

First round in less than a minute, then smartened up and slowed down.
All reps unbroken except SDLHP: rested after 5 reps for 3 rounds

Rounds=10 even

Good job BCard, Welcome to the site 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: 22 June 2014 10:16 PM   [ Ignore ]   [ # 21 ]
Big Dawg
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Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

7 rounds plus 4 thrusters

A good day considering how stiff my quads where this am

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: 22 June 2014 10:16 PM   [ Ignore ]   [ # 22 ]
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OPG57 - 22 June 2014 08:43 PM
BCard - 22 June 2014 06:22 PM

Pack:
Complete as many rounds as possible 20 minutes of: 
65 pound Thruster, 5 reps 
65 pound Hang Powercleans, 7 reps 
65 pound Sumo Deadlift High-pull, 10 reps

First round in less than a minute, then smartened up and slowed down.
All reps unbroken except SDLHP: rested after 5 reps for 3 rounds

Rounds=10 even

Good job BCard, Welcome to the site wink

Thanks OPG7.  I’ve been around since 2011, but just started to post.

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M/57/5’8”/154

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Posted: 22 June 2014 11:10 PM   [ Ignore ]   [ # 23 ]
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My Wife has been out of town for the past few days and I have to handle the house with 3 little kids (7, 5 & 2)
That’s a WOD on itself to ensure everyone is feed and safe! but today was a “rest day” but since I was not able
to stroll my TT bike for 45-60 minutes as a recovery ride every Sunday (because my little friends needed me and I had no sitter)
After they went to bed I went into the garage and said to my self lets just stretch the sore muscles!

So after the stretches & Warm up I loaded the bar started fooling around and this was what came out:

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

12 rounds + 5 Thrusters+ 5 HPC’s

Got a good system and my pauses were calculated and with purpose. Good Workout

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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: 23 June 2014 04:16 AM   [ Ignore ]   [ # 24 ]
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BCard - 22 June 2014 10:16 PM
OPG57 - 22 June 2014 08:43 PM
BCard - 22 June 2014 06:22 PM

Pack:
Complete as many rounds as possible 20 minutes of: 
65 pound Thruster, 5 reps 
65 pound Hang Powercleans, 7 reps 
65 pound Sumo Deadlift High-pull, 10 reps

First round in less than a minute, then smartened up and slowed down.
All reps unbroken except SDLHP: rested after 5 reps for 3 rounds

Rounds=10 even

Good job BCard, Welcome to the site wink

Thanks OPG7.  I’ve been around since 2011, but just started to post.

Good deal same year I started as Olypowerguy.Glad to see you posting 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: 23 June 2014 05:49 AM   [ Ignore ]   [ # 25 ]
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3 min - singles
500m - row
2-rounds CFWU

Packish:
Complete as many rounds as possible 20 minutes of:
75 pound Thruster, 5 reps
75 pound Hang Powercleans, 7 reps
75 pound Sumo Deadlift High-pull, 10 reps

10 full rounds

Bumped up the weight.  When I grow up I want to be a Porch Memeber.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 23 June 2014 06:54 AM   [ Ignore ]   [ # 26 ]
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Holiday workout modified for what was available

Warm up: 400m elliptical

WOD 140618
3 RFT of:
25 sit ups,
5 DB C&J 20kg
Time: 5:48

Bench press machine 10x50lb, 10x100lb, 5x150lb, 5x200lb
4x 1 min handstand hold against wall, 2 mins rest between sets
Max dips 14

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M/48/77kg

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Posted: 23 June 2014 07:32 AM   [ Ignore ]   [ # 27 ]
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Back after a week of VACA.

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

9 rounds even.  Felt like a slog fest after about the first three rounds.  I’m guessing it will take a couple days to feel right again.

Cash out: Tried some squats 135x5-185x5, 205x5f.  The 205 wasn’t too heavy I just got a bit off balance and sat a bit too far back, I guess. The good news is that I successfully bailed for the first time with no injury. 

Mobility work.

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M/33/5’11”/245#

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Posted: 23 June 2014 04:00 PM   [ Ignore ]   [ # 28 ]
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9 Rounds even
Scaled weight to 75#
Florida heat is brutal

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M/45/5’8”/146.  CrossFit Level 2 Trainer.  Health and Fitness is my passion.

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Posted: 23 June 2014 06:46 PM   [ Ignore ]   [ # 29 ]
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Late posting the following:

On Thurs I did:
SATURDAY 140614 Med. ball cleans, Run 800m

Pack-ish
3 rounds
25 medicine ball cleans, 20#/14#- 12# (heaviest available)
800-meter run

Either forgot to start timer or accidentally reset it, but it was a great WOD!

On Fri. (since my legs were rubberized from Thurs.):
                #    reps
Bench press   95   14    
Bench press   75   9    
Shoulder press   45   1    
Shoulder press   50   1    
Shoulder press   55   1    
Shoulder press   60   1    
Shoulder press   65   1    
Shoulder press   70   1    
Shoulder press   70   1     75f
Bench press   95   10

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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