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Sunday, July 29th, 2014 - Swim 1km
Posted: 29 June 2014 05:10 PM   [ Ignore ]   [ # 31 ]
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Chrispy23 - 29 June 2014 02:04 PM

Wyk
Pack
4 rounds for time:
135-lb. front squats, 5 reps
15-foot rope climbs, 3 ascents (9 Beginner, no where for rope at home)
Run 400 meters with a 25-lb. plate

34:46

Nice job!  That one is tough!

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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

Follow/Post Non-CF related WODs here.

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Posted: 29 June 2014 05:12 PM   [ Ignore ]   [ # 32 ]
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This AM - 30 miles recovery ride

PM
Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups
Time - 11’10

Back extensions were tricky on the couch with my kids sitting on my ankles
They thought it was fun smile

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M/37/6’/185#(Was) I’m now 208#and decreasing smile (started this year @ 219#)

“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: 29 June 2014 06:07 PM   [ Ignore ]   [ # 33 ]
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TM79 - 29 June 2014 05:07 PM
eagr - 29 June 2014 08:39 AM

SWIM 1000 m ... 18:35

Then

500m Row (50 x 45 lbs SDLHP)
40 Air Squat
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups

6:28

Then

3 x 5 x 95 lbs incline bench press
1 x 5 x 105 lbs incline bench press
3 x 5 x 115 lbs incline bench press

3 x 1 min sit ups (30-36-40{PR})

Nice job Eagr!

Thx man

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M/44/6´/185
CF since 08/01/2013

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Posted: 29 June 2014 06:58 PM   [ Ignore ]   [ # 34 ]
Top Dawg
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Holiday gym workout

Shoulders + back on machines

5 rounds of 60s plank, 30s left side plank, 30s right side plank, no breaks

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M/47/80kg

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Posted: 29 June 2014 07:11 PM   [ Ignore ]   [ # 35 ]
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140629 SUNDAY

WU:
CSWU 3x10 (9- 30# assist chin2bar pull-ups,  1 unassisted per round)
5k training session#1: walk 5’, jog 2’, walk 5’

WOD:
Wyk
pack of puppies scaling
4 rounds for time
95# front squats, 5 reps
towel pull-ups,  10 reps lift from knees to tip-toes
200m Nordic Track ski holding a 20# kettle bell in each hand
11:15:87

9-6-3 reps 30# dumbbell curls each arm

CD: 10:00 mobility/flexibility work

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 29 June 2014 09:22 PM   [ Ignore ]   [ # 36 ]
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Sunday 140629

Swim 1000 meters
Don’t have a pool so….

Run 10km
Time 53:56

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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: 29 June 2014 10:12 PM   [ Ignore ]   [ # 37 ]
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Swimming is a skill I do not have

A search showed that rowing at 4to1 was a sub so

4000m row 17:20

Will learn to swim

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

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Posted: 30 June 2014 01:32 AM   [ Ignore ]   [ # 38 ]
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Smolov 1/3 - HBBS 8x4x106kg
Strict press - 1x5x45kg, 1x16x36kg no pain!
Conditioning tomorrow


Yesterday - rest


2 Days ago - Smolov 1/2 - HBBS 7x5x97.5kg

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M 29 178cm 80kg

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