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Sunday, June 22nd, 2014 - Thrusters, HPC, SDHP
Posted: 22 June 2014 04:45 PM   [ Ignore ]   [ # 16 ]
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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”/160

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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#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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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”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 22 June 2014 10:16 PM   [ Ignore ]   [ # 21 ]
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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”-210Ib (got new scales and now I’m down to 210Ib) paleo is working

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Imake the difference!

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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/36/6’/185#(Was) I’m know 194#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: 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”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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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/47/80kg

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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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