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Wednesday, July 2nd, 2014 - 3 couplets
Posted: 02 July 2014 02:26 PM   [ Ignore ]   [ # 16 ]
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TM79 - 02 July 2014 01:46 PM

97 Degrees
41% Humidity
102 Heat Index (Miserable)

Warm Up
3 Rounds:
Samson Stretch
10 OH Squats
5 Pull-ups with Knees to Elbows on each Rep
10 Push-up to “Down Dog” position (Go ahead, laugh.  I was trying to stretch out my back)  rolleyes

140702

10RFT
5 Pull-ups
5 Push-ups
4:00

5RFT
10 GHD Sit-ups
10 Back Extensions
5:22

2 RFT
25 Thrusters, 45 lb Barbell
25 Box Jumps, 24”
6:02

Comments:  It was so hot out there.  I think my two fans just blew the heat toward me faster.  sweating 

Great job to all of you today!

Good work Trent. Remember when it comes to Heat, Its all mind over matter , If you don’t Mind it doesn’t matter. Who ever said that probably Lived in Alaska LOL  Time to rehydrate 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: 02 July 2014 02:51 PM   [ Ignore ]   [ # 17 ]
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Skipped warmup because everything I’d normally do during warmup was represented in the WOD. Also, I missed the part about resting as needed between couplets.

I did 6:20; 7:08; 7:54 for the couplets, in the order listed. Subbed elevated beginner pull-ups for pull-ups, 45# barbell good mornings for back extensions, 45# thrusters for wall balls, and 16 inch step-ups for box jumps (due to concerns about my recent ankle injury). I’m reasonably happy with that time. I don’t know how much resting would have even improved things overall.

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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: 02 July 2014 02:56 PM   [ Ignore ]   [ # 18 ]
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3 couplets

Pack
10 rounds for time of:
5 pull-ups (first round body weight, 80 lb assist for the rest)
5 push-ups

5 rounds for time of:
10 sit-ups (incline, started max and moved to 3 slots down by end)
10 back extensions (45 degree incline)

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch (sub 18 inch)

7:44, 5:16, 5:36

Women - 14 pounds (sub 8 lbs)
Kyla
7:51, 5:05, 9:12

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 02 July 2014 03:15 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 02 July 2014 02:26 PM
TM79 - 02 July 2014 01:46 PM

97 Degrees
41% Humidity
102 Heat Index (Miserable)

Warm Up
3 Rounds:
Samson Stretch
10 OH Squats
5 Pull-ups with Knees to Elbows on each Rep
10 Push-up to “Down Dog” position (Go ahead, laugh.  I was trying to stretch out my back)  rolleyes

140702

10RFT
5 Pull-ups
5 Push-ups
4:00

5RFT
10 GHD Sit-ups
10 Back Extensions
5:22

2 RFT
25 Thrusters, 45 lb Barbell
25 Box Jumps, 24”
6:02

Comments:  It was so hot out there.  I think my two fans just blew the heat toward me faster.  sweating 

Great job to all of you today!

Good work Trent. Remember when it comes to Heat, Its all mind over matter , If you don’t Mind it doesn’t matter. Who ever said that probably Lived in Alaska LOL  Time to rehydrate wink

Thanks Guy.  wink  You’re not kidding.  That mind over matter stuff works well with a lot of things, but heat isn’t one of them.  I tried that in Houston on my very first trip for this job and ended up with heat stroke after about five hours of work.  Nothing like trying to get on an air plane when you can barely stand up.  That was a rough week…  Not drinking alcohol has made it much easier to deal with the heat.

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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: 02 July 2014 03:47 PM   [ Ignore ]   [ # 20 ]
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WEDNESDAY 140702
10 rounds for time of:
5 pull-ups
5 push-ups
4:47
5 rounds for time of:
10 sit-ups (Abmat, feet unanchored, palms on deck)
10 back extensions
4:09
2 rounds for time of:
25 Thrusters, 2-20-lb DB
25 box jumps, 20-inch
4:39

CFWU
box-jumps after the thrusters are mean

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Posted: 02 July 2014 03:54 PM   [ Ignore ]   [ # 21 ]
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WOD:

Puppies
10 rounds for time of:
3 pull-ups (green band)
3 push-ups

5 rounds for time of:
6 sit-ups
6 back extensions

2 rounds for time of:
15 wall-ball shots, 10-lb. ball
15 box step-ups, 16”

Results, in order:
6:05.5
4:12.3
2:56.3

The equipment I was using for the box wasn’t installed in a manner that was sufficiently stable to justify doing jumps, so I had to settle for step-ups. Still, this was a good handful.

Cash-out: 20 minutes on the bike. Took just a touch off the pace - just under 5.9 miles in 20 minutes instead of the typical 6 or just barely under.

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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#. Still a pup for now, but hoping to move up soon!

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Posted: 02 July 2014 04:15 PM   [ Ignore ]   [ # 22 ]
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Warm Up.

Strength
1) 1x pause front squat + 1x front squat - Work up to a max for the day in 10 sets or less
155-185-195-205-215-225-235

2) 12 minutes - EMOM, perform:
-Odd minute = 3x box jump (40in/30in)
-Even minute = max rep unbroken strict bar muscle up 4/4/4/3/3/3

3) For time: 40x burpee box jump (24in/20in)
4:34

WOD:
-Bike 1600 m
-Complete 21-15-9-15-21 reps of: KB swing (70#/53#), Pull up
-Bike 1600 m
20:31

Core:
1) Establish a max effort L-Sit
18 seconds ( horrible)
2) Establish a max effort weighted plank (45#)
50 seconds

Felt good today. Workout was interrupted twice due to calls. L-Sits were awful not a good showing at all.
Have a good day 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: 02 July 2014 04:44 PM   [ Ignore ]   [ # 23 ]
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Puppies
10 rounds for time of:
3 jumping pull-ups
3 push-ups

5 rounds for time of:
6 sit-ups
6 supermen

2 rounds for time of:
15 35 lb dumbell thrusters
15 bench jumps

4:58
6:46
5:51

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Posted: 02 July 2014 05:08 PM   [ Ignore ]   [ # 24 ]
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jennmedic - 02 July 2014 04:15 PM

Warm Up.

Strength
1) 1x pause front squat + 1x front squat - Work up to a max for the day in 10 sets or less
155-185-195-205-215-225-235

2) 12 minutes - EMOM, perform:
-Odd minute = 3x box jump (40in/30in)
-Even minute = max rep unbroken strict bar muscle up 4/4/4/3/3/3

3) For time: 40x burpee box jump (24in/20in)
4:34

WOD:
-Bike 1600 m
-Complete 21-15-9-15-21 reps of: KB swing (70#/53#), Pull up
-Bike 1600 m
20:31

Core:
1) Establish a max effort L-Sit
18 seconds ( horrible)
2) Establish a max effort weighted plank (45#)
50 seconds

Felt good today. Workout was interrupted twice due to calls. L-Sits were awful not a good showing at all.
Have a good day guys.

Don’t beat yourself up.  Some movements just don’t work on certain days.  Great job!

 Signature 

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: 02 July 2014 05:08 PM   [ Ignore ]   [ # 25 ]
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Garysr - 02 July 2014 04:44 PM

Puppies
10 rounds for time of:
3 jumping pull-ups
3 push-ups

5 rounds for time of:
6 sit-ups
6 supermen

2 rounds for time of:
15 35 lb dumbell thrusters
15 bench jumps

4:58
6:46
5:51

Nice work!

 Signature 

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: 02 July 2014 05:28 PM   [ Ignore ]   [ # 26 ]
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jennmedic - 02 July 2014 04:15 PM

Warm Up.

Strength
1) 1x pause front squat + 1x front squat - Work up to a max for the day in 10 sets or less
155-185-195-205-215-225-235

2) 12 minutes - EMOM, perform:
-Odd minute = 3x box jump (40in/30in)
-Even minute = max rep unbroken strict bar muscle up 4/4/4/3/3/3

3) For time: 40x burpee box jump (24in/20in)
4:34

WOD:
-Bike 1600 m
-Complete 21-15-9-15-21 reps of: KB swing (70#/53#), Pull up
-Bike 1600 m
20:31

Core:
1) Establish a max effort L-Sit
18 seconds ( horrible)
2) Establish a max effort weighted plank (45#)
50 seconds

Felt good today. Workout was interrupted twice due to calls. L-Sits were awful not a good showing at all.
Have a good day guys.

You forgot to do Murph and run a Marathon for cash out . Lazy LOL

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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: 02 July 2014 05:35 PM   [ Ignore ]   [ # 27 ]
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100m uphill sprints, walk to start.
Repeat for 25 minutes.

20 min run

Notes: Was supposed to do this outside, but it was too hot and no hills nearby. 20 min run was more of a jog

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 02 July 2014 05:46 PM   [ Ignore ]   [ # 28 ]
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OPG57 - 02 July 2014 05:28 PM
jennmedic - 02 July 2014 04:15 PM

Warm Up.

Strength
1) 1x pause front squat + 1x front squat - Work up to a max for the day in 10 sets or less
155-185-195-205-215-225-235

2) 12 minutes - EMOM, perform:
-Odd minute = 3x box jump (40in/30in)
-Even minute = max rep unbroken strict bar muscle up 4/4/4/3/3/3

3) For time: 40x burpee box jump (24in/20in)
4:34

WOD:
-Bike 1600 m
-Complete 21-15-9-15-21 reps of: KB swing (70#/53#), Pull up
-Bike 1600 m
20:31

Core:
1) Establish a max effort L-Sit
18 seconds ( horrible)
2) Establish a max effort weighted plank (45#)
50 seconds

Felt good today. Workout was interrupted twice due to calls. L-Sits were awful not a good showing at all.
Have a good day guys.

You forgot to do Murph and run a Marathon for cash out . Lazy LOL

I know I will have to add it next time. LOL.😎

 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: 02 July 2014 05:52 PM   [ Ignore ]   [ # 29 ]
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TM79 - 02 July 2014 05:08 PM
jennmedic - 02 July 2014 04:15 PM

Warm Up.

Strength
1) 1x pause front squat + 1x front squat - Work up to a max for the day in 10 sets or less
155-185-195-205-215-225-235

2) 12 minutes - EMOM, perform:
-Odd minute = 3x box jump (40in/30in)
-Even minute = max rep unbroken strict bar muscle up 4/4/4/3/3/3

3) For time: 40x burpee box jump (24in/20in)
4:34

WOD:
-Bike 1600 m
-Complete 21-15-9-15-21 reps of: KB swing (70#/53#), Pull up
-Bike 1600 m
20:31

Core:
1) Establish a max effort L-Sit
18 seconds ( horrible)
2) Establish a max effort weighted plank (45#)
50 seconds

Felt good today. Workout was interrupted twice due to calls. L-Sits were awful not a good showing at all.
Have a good day guys.

Don’t beat yourself up.  Some movements just don’t work on certain days.  Great job!

Thanks. Good job in pushing yourself through the heat. I think extreme heat or extreme cold make working out difficult.

 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: 02 July 2014 05:54 PM   [ Ignore ]   [ # 30 ]
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Usually do pack scaling with women’s weight and just started going heavier recently.  Planned on doing the same here, but self pity won out and I only made it 3 rounds.  First time I’ve quit on a wod (and a hero, no less).

Pack
4 3 rounds for time:
135-lb 115#. front squats, 5 reps
15-foot rope climbs pull-ups, 3 ascents 3x5, 5x3, 5x3
Run 400 meters with a 25-lb. plate

Disappointed in myself.  Frailty of mind, plain and simple.

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M/32/5’9”/159

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