3 of 3
3
Wednesday, July 2nd, 2014 - 3 couplets
Posted: 02 July 2014 06:12 PM   [ Ignore ]   [ # 31 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  527
Joined  2013-10-05

140702 WEDNESDAY

WOD: 3 Couplets, Packish

10 RFT
5 pull-ups,  50# assist
5 push-ups
6:11:14

5 RFT
10 Ab-Mat sit-ups
10 Supermans
4:24:71

2 RFT
25 10 foot wall balls, 10# slam ball
25 16 inch box jumps
4:29:75

3x5 110# bench presses

 Signature 

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

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

Profile
 
 
Posted: 02 July 2014 06:39 PM   [ Ignore ]   [ # 32 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  761
Joined  2009-06-02

60 min bike
Zone 2-3
21 miles

1K swim right after cycling - time: 21’14

 Signature 

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)

Profile
 
 
Posted: 02 July 2014 08:26 PM   [ Ignore ]   [ # 33 ]
Mutt
RankRankRank
Total Posts:  37
Joined  2012-11-14

Friday June 20th
140613

5 rounds for time
4 handstand pushups (piked)
8 one legged squats, alternating (assisted)
12 pullups ( mostly negatives)
12 deadlifts #135
9 hang power cleans #95
6 push jerks # 95

37:29 probably the toughest workout yet for me

 Signature 

“If I’m not back in 5 minutes, just wait longer.”  -Jim Carrey/ Ace Ventura
M/29/6’0/187

Profile
 
 
Posted: 02 July 2014 10:16 PM   [ Ignore ]   [ # 34 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  248
Joined  2014-02-16

Puppies
10 rounds for time of:
3 pull-ups assisted
3 push-ups
5 rounds for time of:
6 ghd sit-ups
6 back extentions
2 rounds for time of:
15 wall-ball shots, 10-lb. ball
15 box jumps, 14-inch
18:41

Have a great day everyone

Mark

 Signature 

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

GETTING BETTER

Profile
 
 
Posted: 03 July 2014 03:00 AM   [ Ignore ]   [ # 35 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  609
Joined  2011-10-24

wu
500m row, cfwu*2

wod

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

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

155 body-weight

mixed scaling
Body-weight back-squat ladder <—pack; 3/4 bw @ 120; from the floor
Rest 5 minutes
3/4 body-weight push-press ladder <—Rx @ 120
Rest 5 minutes
1 1/2 body-weight deadlift ladder <—Rx @235

minutes
back squat - 12
puch press - 7 (+6 reps)
deadlift - 8 (+5 reps)

had to scale back squat to 3/4 to be able to do it from the floor, since no rack was available

$o
none

 Signature 

M/47/5’10”/155

Profile
 
 
Posted: 03 July 2014 03:00 AM   [ Ignore ]   [ # 36 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13

Rx’d.

6:29, 7:13, 11:48.

First time doing volume of GHD work.  Probably should have scaled the med ball, but I was feeling stubborn to try Rx’d.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 03 July 2014 06:04 AM   [ Ignore ]   [ # 37 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  704
Joined  2011-08-28
Why Stop Here - 02 July 2014 03:47 PM

WEDNESDAY 140702

box-jumps after the thrusters are mean

Couldn’t agree more!

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 03 July 2014 07:04 AM   [ Ignore ]   [ # 38 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  142
Joined  2012-12-04

WOD

20 min AMRAP of
400m run
20 pullups
20 KB swings (53#)

completed 3 rounds + 200m run

 Signature 

M 32 / 5’ 11” / 205# 200#
Crossfit DOB:  DEC 3, 2012


2013 goals

Profile
 
 
Posted: 03 July 2014 08:31 PM   [ Ignore ]   [ # 39 ]
Mutt
RankRankRank
Total Posts:  37
Joined  2012-11-14

Sun Jun 22
Amrap 12 minutes

#75 thrusters 5 reps
push empty sled 40 yards (down and back)
#75 deadlift 5 reps

7 rounds

Starting to not feel so sore afterwards.  Really feel like I can start pushing myself harder.

 Signature 

“If I’m not back in 5 minutes, just wait longer.”  -Jim Carrey/ Ace Ventura
M/29/6’0/187

Profile
 
 
   
3 of 3
3