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Tuesday, June 24th, 2014 - Squats, Back extensions, Push-ups
Posted: 24 June 2014 11:33 AM   [ Ignore ]   [ # 31 ]
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Warm Up

Strength:
1) Power clean + hang squat clean + jerk: 10 rounds - every 60 seconds perform 1+1+1. Work up to a max for the day.
115-125-135-145-155-165-170-175-180-185

2) halting clean deadlifts from 2” deficit: 5 sets x 3 reps. Start at 100% 1 RM clean and go up by feel, making sure positions are hit perfectly.
225-225-245-245-245

WOD: Complete the following for time:
-1 min handstand hold
-50x pull ups
-1 min handstand hold
-50x box jump (24in)
-1 min handstand hold
-50x toes to bar
-1 min handstand hold

15:27

WOD called for 25 m handstand walk. Not very proficient at handstand walking so subbed 1 min handstand hold.

Conditioning:

2 hours of free swimming with the boys at the pool.

Tonight martial arts class.

Done.

Have a good one guys.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 24 June 2014 11:39 AM   [ Ignore ]   [ # 32 ]
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TM79 - 24 June 2014 10:31 AM
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

Great job guys. Good time Trent and OPG you know age is in the mind brother.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 24 June 2014 12:04 PM   [ Ignore ]   [ # 33 ]
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jennmedic - 24 June 2014 11:33 AM

Warm Up

Strength:
1) Power clean + hang squat clean + jerk: 10 rounds - every 60 seconds perform 1+1+1. Work up to a max for the day.
115-125-135-145-155-165-170-175-180-185

2) halting clean deadlifts from 2” deficit: 5 sets x 3 reps. Start at 100% 1 RM clean and go up by feel, making sure positions are hit perfectly.
225-225-245-245-245

WOD: Complete the following for time:
-1 min handstand hold
-50x pull ups
-1 min handstand hold
-50x box jump (24in)
-1 min handstand hold
-50x toes to bar
-1 min handstand hold

15:27

WOD called for 25 m handstand walk. Not very proficient at handstand walking so subbed 1 min handstand hold.

Conditioning:

2 hours of free swimming with the boys at the pool.

Tonight martial arts class.

Done.

Have a good one guys.

Wes I just don’t know where you get the energy.Great job My Bionic Friend 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 12:06 PM   [ Ignore ]   [ # 34 ]
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jennmedic - 24 June 2014 11:39 AM
TM79 - 24 June 2014 10:31 AM
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

Great job guys. Good time Trent and OPG you know age is in the mind brother.

Amen Brother 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 12:18 PM   [ Ignore ]   [ # 35 ]
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First WOD ever!

FRIDAY 140620

10 rounds for time of:
3 weighted pull-ups, 45 pounds
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 120729.

I can’t do kipping since my pull up bar is too close to the wall.

WU: run in place, jumping jacks, push ups, PVC OHS, sit ups, superman

5 Rounds
5 Strict pull-ups
10 Assisted pull-ups (Pull Up Revolution)
19:32

I think I did something wrong because I felt it more in biceps than in lats (I switched grip every round)

Have a nice day!

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Posted: 24 June 2014 01:11 PM   [ Ignore ]   [ # 36 ]
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WU-3 rounds of 10/30” of: Samson, OHS, GHDSU,pull ups TT=8’54”
WOD-Pack Scaling; subbed good mornings 35# TT=11’38”
$out=hamstring strtches, hip openers

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 24 June 2014 01:38 PM   [ Ignore ]   [ # 37 ]
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jennmedic - 24 June 2014 11:39 AM
TM79 - 24 June 2014 10:31 AM
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

Great job guys. Good time Trent and OPG you know age is in the mind brother.

Thanks Wes.  Great job on your workout as well.  I’m with OPG.  Where in the heck do you get all of that energy?

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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”/190

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Posted: 24 June 2014 02:34 PM   [ Ignore ]   [ # 38 ]
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WOD:
Puppies
3 rounds for time of:
20 squats
15 back extensions
10 push-ups

Result: 7:13.5

I kept having trouble with sliding around the bench I was using for the back extensions, so those were the time suck on this one. Plus, I’d start to slip and catch myself, nullifying a few reps along the way. Squats and push-ups all UB though, so I’d say I’m starting to get a heck of a lot stronger than I was even a few months ago.

Cash-out: 20 minutes on the bike, 18mph pace

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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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Posted: 24 June 2014 02:41 PM   [ Ignore ]   [ # 39 ]
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6/22
1 hr restorative yoga
6/23
Light run
6/24
Deadlift x1-135, 225, 315, 365, 405
Power Snatch 135x1

Been rehabbing my back. First time touching heavy weights in close to a month. Felt good, no pain. Cancelled my membership at globogym and will be training with a guy who weighs less than me and can snatch much more.

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M/26/5’9”/185

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Posted: 24 June 2014 02:46 PM   [ Ignore ]   [ # 40 ]
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Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups

11:59

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M/48/5’ 11”/220#

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Posted: 24 June 2014 03:18 PM   [ Ignore ]   [ # 41 ]
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karatejones - 24 June 2014 02:41 PM

6/22
1 hr restorative yoga
6/23
Light run
6/24
Deadlift x1-135, 225, 315, 365, 405
Power Snatch 135x1

Been rehabbing my back. First time touching heavy weights in close to a month. Felt good, no pain. Cancelled my membership at globogym and will be training with a guy who weighs less than me and can snatch much more.

Glad to see you Buddy, Sorry to hear about the Back. 405 x 1 is a good sign you are on the mend. Take care karate.

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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 03:31 PM   [ Ignore ]   [ # 42 ]
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WU
Sampson
100 rounds of shotgun speed loading in prep for National Match

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

12:48

I have to admit it - I am loving’ cross fit. After a few weeks I am really noticing a difference in overall athleticism. Plus, I never get bored.

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Posted: 24 June 2014 03:40 PM   [ Ignore ]   [ # 43 ]
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karatejones - 24 June 2014 02:41 PM

6/22
1 hr restorative yoga
6/23
Light run
6/24
Deadlift x1-135, 225, 315, 365, 405
Power Snatch 135x1

Been rehabbing my back. First time touching heavy weights in close to a month. Felt good, no pain. Cancelled my membership at globogym and will be training with a guy who weighs less than me and can snatch much more.

Good numbers on DL. Continue to take care of that back. Glad your pain free.

 Signature 

“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 24 June 2014 03:55 PM   [ Ignore ]   [ # 44 ]
Top Dawg
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Total Posts:  913
Joined  2011-01-04
TM79 - 24 June 2014 01:38 PM
jennmedic - 24 June 2014 11:39 AM
TM79 - 24 June 2014 10:31 AM
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

Great job guys. Good time Trent and OPG you know age is in the mind brother.

Thanks Wes.  Great job on your workout as well.  I’m with OPG.  Where in the heck do you get all of that energy?

Thanks. On the energy not too sure where it all comes from. But I do crash and burn from time to time. Two to three weeks then I go into a coma for a day. Then at it again. Vicious cycle. 😄

 Signature 

“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 24 June 2014 04:03 PM   [ Ignore ]   [ # 45 ]
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15:58

I scaled the back extension reps from 40 to 20 each round because I haven’t been doing enough GHD machine work to rep out 160 back extensions in one day without undue soreness for the next week.  Was glad to rep out a total of 120 push ups without pain (I’m 7 months post major shoulder surgery and push-ups have been the last thing still bothering me).

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

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