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Saturday, June 28th, 2014 - Wyk - RIP
Posted: 28 June 2014 02:46 PM   [ Ignore ]   [ # 16 ]
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56 Miles on my bike…. This AM too hot here on PHX

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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 03:10 PM   [ Ignore ]   [ # 17 ]
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88 Degrees
47% Humidity

140628
“Wyk” (Pack-ish)
4RFT
135 lb Front Squats, 5 Reps
25 Hammer Grip Pull-ups with a Knees to Elbows on each rep
400 Meter Run holding a 25 lb Plate

29:26

That was rough.  Really rough.  It kind’ve stings to just do 4 rounds of a 5 round workout, but it was going downhill fast.  The split for my first round was a little over 5:00.  The split for the fourth round was 8:30.  You get the idea…  Prayers for Wyk’s family. 

Great job Trigger, David and PRJA07!

Hope you all are having a great day!

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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: 28 June 2014 03:34 PM   [ Ignore ]   [ # 18 ]
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Class WOD
2000m Row
5:00 Rest
2000m Row

21:14 total time

10 x throughout the day
6 chin ups
10 push ups
10 walking lunges

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

https://www.facebook.com/GarddawgandBBoJ

M/54/5’11”/190

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Posted: 28 June 2014 03:41 PM   [ Ignore ]   [ # 19 ]
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TM79 - 28 June 2014 03:10 PM

88 Degrees
47% Humidity

140628
“Wyk” (Pack-ish)
4RFT
135 lb Front Squats, 5 Reps
25 Hammer Grip Pull-ups with a Knees to Elbows on each rep
400 Meter Run holding a 25 lb Plate

29:26

That was rough.  Really rough.  It kind’ve stings to just do 4 rounds of a 5 round workout, but it was going downhill fast.  The split for my first round was a little over 5:00.  The split for the fourth round was 8:30.  You get the idea…  Prayers for Wyk’s family. 

Great job Trigger, David and PRJA07!

Hope you all are having a great day!

thanks brother… I’ll be tackling these WOD some time this week… Looks like is going to hurt!

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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 03:43 PM   [ Ignore ]   [ # 20 ]
Big Dawg
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GHD sit-ups, C&J

Morning bike ride
23.8m/1:37


pullups, green band
3 max sets (10,9,8)

Deadlifts
5x5, 215#

OHS
1x50, 25#
3:13, 2 breaks

GHD sit-ups, C&J
Pack
3 rounds for time of:
25 sit-ups
115-135-lb. clean and jerks, 5 reps

Women - 75 - 95

5:53 (1:50, 1:59, 2:04)

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 28 June 2014 04:22 PM   [ Ignore ]   [ # 21 ]
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David J H - 28 June 2014 02:20 PM

Saturday 140628 12:00 noon   102 F outside 14 % humidity.  98 degrees in garage with swamp cooler and fans on high. 

WU:  3 rounds of:  Sampson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Ab-mat Sit-ups, 15 good-mornings w/45 pounds, 10 strict pull-ups.  (no dips).

WOD: Ladders - Back squat, Push-press, Deadlift
A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder -  150 pounds = 8 rounds + 5 reps
Rest 5 minutes
1/2 Body-weight push-press ladder -  100 pounds = 7 rounds *
Rest 5 minutes
Body-weight deadlift ladder         -  200 pounds = 10 rounds

* I screwed up and did Strict Presses for the first 5 rounds even when I had written push press on the board - brain function fail. Strict Press 5RM PR is 105 pounds so I was near my limit.  After I realized my error I switched to push presses but shoulders were overworked.

Overall I am happy with the results of this WOD.  grin
The last few rounds of deadlifts were a muscular and a metabolic test for me, my lack of conditioning is showing.
I had a very busy month (work and family activities) and only worked out 4 times so far in June. “A body at rest can stay at rest for a long time.” 
I am in need of a drill sergeant who will get my a** out of bed at 0400hrs 3 to 4 days a week so I can get back into shape.  LOL

Have a great weekend everyone!

Good job! Glad to see you back at it David. Have a great weekend Papa Bear 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: 28 June 2014 04:23 PM   [ Ignore ]   [ # 22 ]
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TM79 - 28 June 2014 03:10 PM

88 Degrees
47% Humidity

140628
“Wyk” (Pack-ish)
4RFT
135 lb Front Squats, 5 Reps
25 Hammer Grip Pull-ups with a Knees to Elbows on each rep
400 Meter Run holding a 25 lb Plate

29:26

That was rough.  Really rough.  It kind’ve stings to just do 4 rounds of a 5 round workout, but it was going downhill fast.  The split for my first round was a little over 5:00.  The split for the fourth round was 8:30.  You get the idea…  Prayers for Wyk’s family. 

Great job Trigger, David and PRJA07!

Hope you all are having a great day!

Great effort 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: 28 June 2014 04:26 PM   [ Ignore ]   [ # 23 ]
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robrob - 28 June 2014 03:43 PM

GHD sit-ups, C&J

Morning bike ride
23.8m/1:37


pullups, green band
3 max sets (10,9,8)

Deadlifts
5x5, 215#

OHS
1x50, 25#
3:13, 2 breaks

GHD sit-ups, C&J
Pack
3 rounds for time of:
25 sit-ups
115-135-lb. clean and jerks, 5 reps

Women - 75 - 95

5:53 (1:50, 1:59, 2:04)

Busy day Robrob. Great start with 23 mile bike ride. 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: 28 June 2014 04:28 PM   [ Ignore ]   [ # 24 ]
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PRJA07 - 28 June 2014 02:46 PM

56 Miles on my bike…. This AM too hot here on PHX

56 miles!! Looks like you’re back to old form. Great job 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: 28 June 2014 04:34 PM   [ Ignore ]   [ # 25 ]
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OPG57 - 28 June 2014 04:23 PM
TM79 - 28 June 2014 03:10 PM

88 Degrees
47% Humidity

140628
“Wyk” (Pack-ish)
4RFT
135 lb Front Squats, 5 Reps
25 Hammer Grip Pull-ups with a Knees to Elbows on each rep
400 Meter Run holding a 25 lb Plate

29:26

That was rough.  Really rough.  It kind’ve stings to just do 4 rounds of a 5 round workout, but it was going downhill fast.  The split for my first round was a little over 5:00.  The split for the fourth round was 8:30.  You get the idea…  Prayers for Wyk’s family. 

Great job Trigger, David and PRJA07!

Hope you all are having a great day!

Great effort Trent wink

Thanks Guy.  Wish I had somewhere to swim for tomorrow’s workout that looks like a nice change.

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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: 28 June 2014 04:42 PM   [ Ignore ]   [ # 26 ]
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Ladders, Pack
3/4 Body-weight back-squat ladder #165
Rest 5 minutes
1/2 Body-weight push-press ladder#115
Rest 5 minutes
Body-weight deadlift ladder#221

11 rounds+ 4reps
10 rounds+ 3 reps
9 rounds + 3 reps

Ouch.

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M/48/5’ 11”/220#

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Posted: 28 June 2014 05:03 PM   [ Ignore ]   [ # 27 ]
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OPG57 - 28 June 2014 04:28 PM
PRJA07 - 28 June 2014 02:46 PM

56 Miles on my bike…. This AM too hot here on PHX

56 miles!! Looks like you’re back to old form. Great job wink

lungs are getting there I just need to fils nutrition to start shedding the extra 20# this natural “weighted vest” is definitely slowing me down smile

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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 07:08 PM   [ Ignore ]   [ # 28 ]
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Thanks Trent, good job on that Wod yourself.
Thanks Guy, You have a good Sunday(of rest ).

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 28 June 2014 07:59 PM   [ Ignore ]   [ # 29 ]
Stray Dawg
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Pack
4 rounds for time:
135-lb. front squats, 5 reps [115#]
15-foot rope climbs, 3 ascents
Run 400 meters with a 25-lb. plate

1 Rope ascent = 5 x close grip pullups while doing a K2E
10+5, 10+5, 7+6+2, 5+5+5

400m runs with 25# plate were the hardest.  5.4 - 5.0 mph on treadmill.

Could have done heavier front squats

Time=25:21

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M/57/5’8”/154

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Posted: 28 June 2014 08:34 PM   [ Ignore ]   [ # 30 ]
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Puppies
3 rounds for time of:
40-calorie row
20 Sit-ups
10 pull-ups

18:45.8

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

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