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Tuesday, June 24th, 2014 - Squats, Back extensions, Push-ups
Posted: 24 June 2014 07:13 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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OPG57 - 24 June 2014 06:11 AM
adamc - 24 June 2014 06:03 AM

done on 06-23-14

Saturday 140621
10 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

Compare to 070529.

10:79/11:63/16:15/12:24/12:25/12:12/14:85/13:00/12:63/14:81

outrageously fast - must’ve measured a little short. also, all slightly downhill except rds 8 and 10 slightly up. had trouble finding stop button on iphone on rds 3, 7, and 10 - results skewed slower.

100 Meters in 10:79!!!  is your last name Bolt?  LOL  Welcome to the site. Great times wink

10:79?  I hope I never have to race you!  LOL  Great work!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 24 June 2014 07:14 AM   [ Ignore ]   [ # 17 ]
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goathead - 24 June 2014 04:42 AM

20140624 Tue
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

8 rounds + 5 thrusters + 7 cleans

Nice work!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 24 June 2014 07:15 AM   [ Ignore ]   [ # 18 ]
Big Dawg
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Busywhiskers - 24 June 2014 05:03 AM

June 24, 2014

Back Squats 3-3-3-3-3

Warm up

Back Squats 205-205-215-215-215

Great work on those squats.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 24 June 2014 08:46 AM   [ Ignore ]   [ # 19 ]
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TM79 - 24 June 2014 07:11 AM

76 degrees
75% Humidity

Warm up:
Leg Stretches

140624
4RFT:
50 Squats
40 Back Extensions
30 Push-ups

Rx’d, 12:25

Probably should’ve scaled this one, but I try to do body weight WODs as Rx’d if at all possible.  Definitely going to be feeling those back extensions tomorrow.  Was aiming for sub 3:00 rounds, but fell off pace on the last two.  Still, it was a good workout.

Great job to all of you today!

Hardcore! Well done Trent! wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 24 June 2014 08:48 AM   [ Ignore ]   [ # 20 ]
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Jeesh - 24 June 2014 06:45 AM

Filthy 50

Before: 500m row, 2x10 ea back ext, pullup starts, lunges

MOW: 10 ea squats, wall squats, PVC OHS, three point PVC

Filthy 50 28:15 rx’d PR (previous was 28:34 from last October)
Very strategic about my pacing, but it was good to PR a metcon.

Looks like you’re getting a spring back in your step. Great job Jeesh wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 24 June 2014 09:01 AM   [ Ignore ]   [ # 21 ]
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WoD at home box

Strength

Strict Press
  5 @ 85#
  5 @ 90#
  5 @ 95#

Push Press
  3 @ 100#
  3 @ 110#
  3 @ 115#

Push Jerk
  1 @ 125#
  1 @ 130#
  1 @ 135#


MetCon
The Ghost

6 rounds of:
1 minute of burpees
1 minute of double-unders
1 minute of rowing
1 minute rest
(Note: slightly different order of exercises, since we had more people than rowers…)

burpees: 128 (these started to suck pretty bad on rounds 5 and 6, largely due to having done 177 burpees yesterday in a 15 min AMRAP)
double-unders: 66 (still can’t string these together)
calories: 66 (this number sucks, but I lost a good 20+ seconds each round just getting into the damn rower…)

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M/43 yo/5’7”/154#

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Posted: 24 June 2014 09:29 AM   [ Ignore ]   [ # 22 ]
Puppy Dawg
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War up- 30 jumping jacks, arm circles, leg swings deep squat hold. 3 rounds.

15 squats
10 back ext.
5 push ups
3 rounds- 1:20

First time doing CrossFit and getting back from a bad back injury. Next time will do a higher number of sets.

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Sully
M/32/6’3”/260


Anything in life worth doing is worth overdoing.  Moderation is for cowards. 
I’m a lover and a fighter!

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Posted: 24 June 2014 09:39 AM   [ Ignore ]   [ # 23 ]
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Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups

13:03

Just getting back into it after a week off.  My medial hammies are sore from yesterday so the squats were pretty tough painful.

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M/33/5’11”/245#

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Posted: 24 June 2014 09:41 AM   [ Ignore ]   [ # 24 ]
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Feeling a bit sore in some places after yesterday’s WOD…
I had big plans for today but woke up a bit late so her is what I did:

5K run @ 90F

25’52 @ 8’21 Pace (Making gains every week walking my way back to where i was before the accident)
Have a great day folks!

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M/37/6’/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: 24 June 2014 09:42 AM   [ Ignore ]   [ # 25 ]
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Three rounds for time of:
  40 Squats
  30 Back extensions
  20 Push-ups
Time = 9:50

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M/44/5’8”/150 lbs

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Posted: 24 June 2014 09:46 AM   [ Ignore ]   [ # 26 ]
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OPG57 - 24 June 2014 08:46 AM
TM79 - 24 June 2014 07:11 AM

76 degrees
75% Humidity

Warm up:
Leg Stretches

140624
4RFT:
50 Squats
40 Back Extensions
30 Push-ups

Rx’d, 12:25

Probably should’ve scaled this one, but I try to do body weight WODs as Rx’d if at all possible.  Definitely going to be feeling those back extensions tomorrow.  Was aiming for sub 3:00 rounds, but fell off pace on the last two.  Still, it was a good workout.

Great job to all of you today!

Hardcore! Well done Trent! wink

Thanks Guy!  Hope you all enjoy the rest today!

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 24 June 2014 09:49 AM   [ Ignore ]   [ # 27 ]
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Warm-up:
Weidler: cycle 1, week 4 “easy” weight

Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups

2:15/2:37/2:39
Total 7:31

Was tempted to attempt the WoD as Rx’d, but chose not to due to sore/tight hamstrings from las WoD. In hindsight im glad i did, dont think my legs would have been much use tomorrow otherwise…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 24 June 2014 10:06 AM   [ Ignore ]   [ # 28 ]
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TM79 - 24 June 2014 09:46 AM
OPG57 - 24 June 2014 08:46 AM
TM79 - 24 June 2014 07:11 AM

76 degrees
75% Humidity

Warm up:
Leg Stretches

140624
4RFT:
50 Squats
40 Back Extensions
30 Push-ups

Rx’d, 12:25

Probably should’ve scaled this one, but I try to do body weight WODs as Rx’d if at all possible.  Definitely going to be feeling those back extensions tomorrow.  Was aiming for sub 3:00 rounds, but fell off pace on the last two.  Still, it was a good workout.

Great job to all of you today!

Hardcore! Well done Trent! wink

Thanks Guy!  Hope you all enjoy the rest today!

I actually changed my mind and did a puppy Version of todays WOD 20 sqts 20 back ext. 30 pushups x 3   6:44 . I’m old what can I say wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 24 June 2014 10:31 AM   [ Ignore ]   [ # 29 ]
Big Dawg
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OPG57 - 24 June 2014 10:06 AM
TM79 - 24 June 2014 09:46 AM
OPG57 - 24 June 2014 08:46 AM
TM79 - 24 June 2014 07:11 AM

76 degrees
75% Humidity

Warm up:
Leg Stretches

140624
4RFT:
50 Squats
40 Back Extensions
30 Push-ups

Rx’d, 12:25

Probably should’ve scaled this one, but I try to do body weight WODs as Rx’d if at all possible.  Definitely going to be feeling those back extensions tomorrow.  Was aiming for sub 3:00 rounds, but fell off pace on the last two.  Still, it was a good workout.

Great job to all of you today!

Hardcore! Well done Trent! wink

Thanks Guy!  Hope you all enjoy the rest today!

I actually changed my mind and did a puppy Version of todays WOD 20 sqts 20 back ext. 30 pushups x 3   6:44 . I’m old what can I say wink

I’m sure there are plenty of young folks out there that couldn’t do that.  Nice work!  cool smile

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 24 June 2014 11:31 AM   [ Ignore ]   [ # 30 ]
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OPG57 - 24 June 2014 05:58 AM
Garddawg - 24 June 2014 05:54 AM

Box squat
250 x 5

Then a basic math error resulted in deadlifting, almost 2x bodywieght:
360 x 10 (pr)

3x
5 Good mornings, 155
20 GHD sit ups

2x
16 Box step ups, 45
20 GHD sit ups

360 x 10!  Careful you’re starting to sound like a powerlifter LOL  Good numbers GD wink

I told you, in my head I’m 6’3” and 300 pounds….

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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