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Tuesday, June 24th, 2014 - Squats, Back extensions, Push-ups
Posted: 24 June 2014 04:50 PM   [ Ignore ]   [ # 46 ]
Stray Dawg
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Squats, Back extensions, Push-ups

4 rounds for time of:
50 squats
40 back extensions
30 push-ups


BE = done on bench with legs under squat rack safety bar, range of motion = ~60degrees to parallel
R1=2:26 [all unbroken]
R2=2:55 [SQ unbroken, BE=20+20, PU=15+15
R3=3:26 [SQ unbroken, BE=20+10+10, PU=15+7+5+3
R4=3:38 [SQ unbroken, BE=20+10+10, PU=10+7+5+4+4

Time=12:25

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M/57/5’8”/154

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Posted: 24 June 2014 04:51 PM   [ Ignore ]   [ # 47 ]
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short on time, and still sore from sunday sprints, so no wod, instead: row 3k - 12:01.7

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M/47/5’10”/162

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Posted: 24 June 2014 04:51 PM   [ Ignore ]   [ # 48 ]
Big Dawg
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Puppy plus
3 rounds for time of:
30 squats
20 back extensions
10 push-ups
5:46

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43/M/5’8”/160# (180# in early 2012)

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Posted: 24 June 2014 05:43 PM   [ Ignore ]   [ # 49 ]
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SUNDAY 140622

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

Substituted front squats for thrusters - dealing with shoulder discomfort.

8 rounds plus 7 SDHP.

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M/32/5’9”/159

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Posted: 24 June 2014 06:21 PM   [ Ignore ]   [ # 50 ]
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SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

7 rds plus 5 thrusters

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M/42/6’4”/190. Sometimes we allow our comfort zone to control our imagination, which may creatively be used against us. We relive our terrors, the justified fears, the guilt and shamefulness, which holds us to the past. Give yourself the freedom to dream without staying within your comfort zone. Try projecting your dreams into an optimistic future in place of your comfort zone’s fear of failure.

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Posted: 24 June 2014 06:28 PM   [ Ignore ]   [ # 51 ]
Hound
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Workout in the Park (22C, rain)

Jme.
3 rounds for time of:
40 squats
30 superman’s
20 push-ups

6:41

Heather, Tony
3 rounds for time of:
25 squats
20 superman’s
15 push-ups

6:30

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A bunch of neighbours working out in a park…

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Posted: 24 June 2014 06:44 PM   [ Ignore ]   [ # 52 ]
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140625 TUESDAY

WU: good mornings, ab mat sit-ups, stretches

WOD:
Somewhere between puppies and pack
3 RFT:
25 squats
20 stability ball back extensions
15 push-ups

8:51:85

100# bench press,  3x5
stretches

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

Throw me to the wolves and I’ll come back leading the pack.

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Posted: 24 June 2014 06:46 PM   [ Ignore ]   [ # 53 ]
Top Dawg
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@Chez GD!

warm up
brief MOBs

LIFT
SDL
[5@135;5@225;3@275;2@325;1@375** warm up]
Attempt 3x3reps@360; got 3x3
Debrief- BELTED @275 and up.
**After giving GD a hard time about his math error, I fell victim to the same arithmatic deficiency…  Meant to be 355…

WOD
AMRAP of:
3 thrusters, 135#
10 burpees (10in target)
prowler push (90# loaded, there-and-back ~18m each way)
Done as “you go, I go.”

Stopped after we both had completed 6rds, 22:30.
WOW.  When 135# thrusters are the rest, what does that say…
Prowler pushes are evil.

$-out
100 bandy tricep pull-downs
Every break, 20 35# plate passes from R to left hand - griptasticness.
Broke at 30, 55, 82, 100 (did 4 sets of plate work)

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 24 June 2014 07:55 PM   [ Ignore ]   [ # 54 ]
Big Dawg
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Puppies
3 rounds for time of:
15-20 squats - 20
10-15 back extensions - 15
5-10 push-ups - 10

5:35

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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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Posted: 24 June 2014 09:39 PM   [ Ignore ]   [ # 55 ]
Big Dawg
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Puppies
3 rounds for time of:
20 squats
15 back extensions
10 push-ups

Still feeling sprint day

8:49

Have a good day

Mark

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M-44-5.11”-  I’m not getting on the scales until I can work out again, it will not be good news
Got older and got fatter, o dear

GETTING BETTER

Back as soon as I can, I promise

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Posted: 25 June 2014 05:33 AM   [ Ignore ]   [ # 56 ]
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Pack:

40 squats
30 back extensions on GHD (these were slow and painful)
20 pushups

15:38

I probably could have shaved 8 minutes off by doing Supermans instead of back extensions.

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35/m/6’2”/170

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Posted: 25 June 2014 08:24 AM   [ Ignore ]   [ # 57 ]
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Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups

10:40.08

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____________________________________________________________

F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 25 June 2014 07:02 PM   [ Ignore ]   [ # 58 ]
Terrier
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Joined  2008-07-07

3 rounds for time of:
15-20 squats
10-15 back extensions
5-10 push-ups

10 minutes

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