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Friday, June 27th, 2014 - Rest Day
Posted: 27 June 2014 11:45 AM   [ Ignore ]   [ # 16 ]
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OPG57 - 27 June 2014 11:07 AM
jennmedic - 27 June 2014 10:04 AM

Warm Up

Strength

7 rounds of push jerk
Every 2 min do 3x push jerk work up to 3 RM
135-160-185-195-200-205-205

WOD
Full turnouts breathing air.

4 rounds for time
25 goblett squats 1.5 pood
13 KBS 1.5 pood
5 bar over burpees
13 cleans 115#
14 shoulder to OH 115#

28:39:65

Done.

Ready for two days of rest. Have a good one guys.

Good work on push jerks. Turn out on air routine sounded good. All fire fighters should be held to maintaining that kind of fitness given the inherent dangers and physical demands of the job. Good job doing all you can to be physically ready for whatever Emergency presents itself in your commmunity.Well done Wes

Thanks Guy. This WOD was actually put out by a local box to help raise money for a family that lost their daughter. She was 11 months old and I knew the family personally. They are good people going through a really tough time.

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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
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188
CF DOB 2010

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Posted: 27 June 2014 12:08 PM   [ Ignore ]   [ # 17 ]
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dawndelion - 27 June 2014 11:12 AM

MON 06232014 Dojo 75 minutes Teach kata – Heian Sandan

WED 06252014 Dojo 75 minutes Drills, Practice kata: Heian 1-5, Tekki Shodan, Bassai Dai, Hangetsu

WOD FRIDAY 06272014 Complete as many rounds as possible in 20 minutes of:
35-lb. thrusters, 5 reps
35-lb. hang power cleans, 7 reps
35-lb. sumo deadlift high-pulls, 10 reps

Puppies/Pack = 7 rounds + 5 thrusters/4 HPC

cheese

  Dojo Dawn is in the house. Good work out there lady 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: 27 June 2014 12:09 PM   [ Ignore ]   [ # 18 ]
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jennmedic - 27 June 2014 11:45 AM
OPG57 - 27 June 2014 11:07 AM
jennmedic - 27 June 2014 10:04 AM

Warm Up

Strength

7 rounds of push jerk
Every 2 min do 3x push jerk work up to 3 RM
135-160-185-195-200-205-205

WOD
Full turnouts breathing air.

4 rounds for time
25 goblett squats 1.5 pood
13 KBS 1.5 pood
5 bar over burpees
13 cleans 115#
14 shoulder to OH 115#

28:39:65

Done.

Ready for two days of rest. Have a good one guys.

Good work on push jerks. Turn out on air routine sounded good. All fire fighters should be held to maintaining that kind of fitness given the inherent dangers and physical demands of the job. Good job doing all you can to be physically ready for whatever Emergency presents itself in your commmunity.Well done Wes

Thanks Guy. This WOD was actually put out by a local box to help raise money for a family that lost their daughter. She was 11 months old and I knew the family personally. They are good people going through a really tough time.

Thats a tough one Buddy. Nice work 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: 27 June 2014 12:18 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 27 June 2014 12:08 PM
dawndelion - 27 June 2014 11:12 AM

MON 06232014 Dojo 75 minutes Teach kata – Heian Sandan

WED 06252014 Dojo 75 minutes Drills, Practice kata: Heian 1-5, Tekki Shodan, Bassai Dai, Hangetsu

WOD FRIDAY 06272014 Complete as many rounds as possible in 20 minutes of:
35-lb. thrusters, 5 reps
35-lb. hang power cleans, 7 reps
35-lb. sumo deadlift high-pulls, 10 reps

Puppies/Pack = 7 rounds + 5 thrusters/4 HPC

cheese

  Dojo Dawn is in the house. Good work out there lady wink

Dizzle in the hizzle!  Thanks OPG!  bigsmile

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F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 27 June 2014 12:59 PM   [ Ignore ]   [ # 20 ]
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Block Laps

5 rds
one lap around block (about 550m)
2 minute rest

Times:
2:23
2:19
2:19
2:17
2:11

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M 52/5’10”/180

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Posted: 27 June 2014 01:37 PM   [ Ignore ]   [ # 21 ]
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dawndelion - 27 June 2014 12:18 PM
OPG57 - 27 June 2014 12:08 PM
dawndelion - 27 June 2014 11:12 AM

MON 06232014 Dojo 75 minutes Teach kata – Heian Sandan

WED 06252014 Dojo 75 minutes Drills, Practice kata: Heian 1-5, Tekki Shodan, Bassai Dai, Hangetsu

WOD FRIDAY 06272014 Complete as many rounds as possible in 20 minutes of:
35-lb. thrusters, 5 reps
35-lb. hang power cleans, 7 reps
35-lb. sumo deadlift high-pulls, 10 reps

Puppies/Pack = 7 rounds + 5 thrusters/4 HPC

cheese

  Dojo Dawn is in the house. Good work out there lady wink

Dizzle in the hizzle!  Thanks OPG!  bigsmile

LOL sweet come back

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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: 27 June 2014 03:04 PM   [ Ignore ]   [ # 22 ]
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Active recovery…

Spin in Mikki’s idea-

Every hour on the hour for 5 hours of:
1000m C2 row
30 push-ups
30 AbMat butterfly sit-ups

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

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Posted: 27 June 2014 03:27 PM   [ Ignore ]   [ # 23 ]
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Friday 140627

Run 3.0 mi. 24:47 min

Puppy - 3 rounds for time
  20 squats
  15 back extensions
  10 push-ups
Time 6:27 min

Legs were all tight today, probably the cycle home this morning. Opted for a strong puppy performance vs a struggled pack. Day off tomorrow.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 27 June 2014 05:40 PM   [ Ignore ]   [ # 24 ]
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wu
500m row, cfwu*1, droms

press
95*3/105*3/112.5*2f
80*12

wod

TUESDAY 140624

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

pack
3 rounds for time of:
40 squats
30 back extensions <—on a big stability ball
20 push-ups

time
8:30 (2:‎17, ‎2:‎55, ‎3:‎17)

back extensions were probably the worst, push ups next

$o
3 x 1min wall handstand (nose & toes to the wall), 1min rest between

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M/47/5’10”/155

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Posted: 27 June 2014 05:57 PM   [ Ignore ]   [ # 25 ]
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140625 - Ladders

Warmup: Deadhang pull-up work (4+2) then 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, and elevated beginner pull-ups, + 5x squats.

WOD: Ladders of 3/4 Body weight squats; 1/2 BW push press; 1x BW dead lifts, with 5 mins rest in between.

With a weight of 255, I did 185# squats at 7 rounds plus 4 reps. Then rested while Mike did a round. Then did 125# push press at 8 rounds plus 1 rep. Then rested. Then did deadlift at 5 rounds plus 1 rep. Reasonable performance, given the weight involved. I was hoping to get closer to 10 rounds each time.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 27 June 2014 07:00 PM   [ Ignore ]   [ # 26 ]
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WEDNESDAY 140625
Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

9 - 190
3 - 140
6 - 285

Couldn’t figure out why the 5 min rest until about rep 5 of squats.
Something was tweaking n my elbow during squats and really stung starting rep 4 of press. Had to quit those.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 27 June 2014 07:30 PM   [ Ignore ]   [ # 27 ]
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2 days on the road are never good… But I’m back
Bike-Run Brick
20 miles on Bike
22.7 mph avg
272 watts
108 rpm avg

5K run - 24’13 @7’48 pace
Getting better still need to get lighter
My lungs feel good the issue is the extra stress
On the joins force me to keep slower pace specially on the run

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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: 28 June 2014 12:08 AM   [ Ignore ]   [ # 28 ]
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Friday 2014-06-27
Squats, Back extensions, Push-ups from Tuesday, June 24th, 2014

WU:
8 min Jump Rope, SU/RU/DU Practise
Mix of:
Sit-ups
Push-ups
Superman
Pull-ups
Handstand Hold

WOD:
Pack variation
3 RFT
40 squats
30 back extensions -> Supermans
20 push-ups
Total time: 11:18 min, (2:44, 6:49)

$Out:
Some core exercises

Comments:
The push-ups slowed me down but the squats was no issue.

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CFDOB 2009-12-20
M/46/184cm/80kg

Keep your face to the sun!

(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

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