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Tuesday, June 24th, 2014 - Squats, Back extensions, Push-ups
Posted: 24 June 2014 07:13 AM   [ Ignore ]   [ # 16 ]
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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 ]
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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”/ 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: 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”/ 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: 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 ]
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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 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: 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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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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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”/ 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: 24 June 2014 10:31 AM   [ Ignore ]   [ # 29 ]
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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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