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Thursday, July 3rd, 2014 - TGU, 400m
Posted: 03 July 2014 02:01 PM   [ Ignore ]   [ # 16 ]
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TM79 - 03 July 2014 12:37 PM
OPG57 - 03 July 2014 07:26 AM

Lea Ann Rest day.  I was going to do weeding but daughter had chores using wheel barrow and square point shovel that I use for the job. Decided to make up a routine. started walking our sled /running track. At every corner I would alternate 20 pushups next corner 20 air squats.  My property is 100 yards wide x 200 yards deep.  I did 5 laps total for 200 push ups   200 air squats. 1.66 miles.  Nice little workout actually, I will have Lea Ann do this tomorrow. I will challenge myself to be able to jog this instead of walking in future.  Have a great day all wink

Nice job Guy!  wink

Thanks Trent wink

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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: 03 July 2014 02:51 PM   [ Ignore ]   [ # 17 ]
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Metric - 02 July 2014 07:34 PM

Last time out, GD scaled this as:

Garddawg - 18 March 2012 08:09 PM

Big Dawgs
As rx’d

Pack
Five rounds for time of:
Turkish Get-up, 25-35 pound barbell, 21 reps
Run 400 meters

Puppies

Five rounds for time of:
Turkish Get-up, unloaded - 10 pound dumbbell, 15 reps
Run 200 meters

Is this one side or doing alternating like Aug 16, 2013 ?  OK TP said one arm on the 2012 WOD.

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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: 03 July 2014 03:36 PM   [ Ignore ]   [ # 18 ]
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WOD:

Puppies

Five rounds for time of:
Turkish Get-up, 10 pound dumbbell, 15 reps
Run 200 meters

Time: 20:44.0

I am morbidly curious to see how this results out against the field. I am not the fastest at the TGU, but all the reps were pretty smooth. Runs were dreadmill at 8mph except the last one, at 8.5mph.
Overall, a nice, solid result. I can’t complain too much, although I might if the result is awful enough.

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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: 03 July 2014 05:22 PM   [ Ignore ]   [ # 19 ]
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5 Rounds of:

4 mi AMRAP with 1 minute rest between rounds
10 broad jumps
5 box jumps 24 in
5 burpees

3 rounds+7 broad jumps,  3+3 broad jumps, 3, 3+3 broad jumps, 3+7 broad jumps
Notes: Did first 3 rounds outside sweating ,last 2 inside. Forgot how awful broad jumps are.

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“Burpees don’t like you either”

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Posted: 03 July 2014 05:28 PM   [ Ignore ]   [ # 20 ]
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SUNDAY 140629

For time:
Swim 1,000 Row 5,000 meters

22:07

Pool was closed! Need to check the schedule in advance next time…

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M/32/5’9”/159

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Posted: 03 July 2014 05:59 PM   [ Ignore ]   [ # 21 ]
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Warm Up

1) 12x deadlift + 9x power clean + 6x front squat + 3x push jerk - Warm up, then exactly 3 sets to work up to a max for the day. No putting the bar down between reps or exercises…the reps must be done in a row. Rest as needed between sets.

115-125-130

2) Weighted pull up: 10 rounds - EMOM, perform:
-3x weighted pull up (AHAP)
25-25-25-25-25-35-35-35-53-53

WOD: Complete 3 rounds of:
-10x thruster (95#)
-20x pull downs with bands
-30x hand release push ups
-40x double unders
*Rest 3 minutes between rounds

1-3:41
2-3:46
3-3:52

Cash Out
Shoveled truck load of top soil onto garden.

Done.

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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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CF DOB 2010

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Posted: 03 July 2014 06:05 PM   [ Ignore ]   [ # 22 ]
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Squat
45 x 10
95 x 10
135 x 5
160 x 5
180 x 10
155 x 10

Barbell row
45 x 10
65 x 10
3 x 85 x 10

3 mile bike ride

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 03 July 2014 06:19 PM   [ Ignore ]   [ # 23 ]
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Pack
10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of: [did 10 rounds by mistake]
10 sit-ups [2 rounds GHD]
10 back extensons [4 rounds on bench from 60 deg to parallel
Remaining 6 rounds = superman back ext

2 rounds for time of:
25 wall-ball shots, 20-lb. ball = 20# DB [in each hand] Thrusters
25 box jumps, 20-inch [no box so jumped as high as possible while bringing knees to chest]

4:30, ~11:00 10 rounds instead of 5, 6:15

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Posted: 03 July 2014 06:20 PM   [ Ignore ]   [ # 24 ]
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jennmedic - 03 July 2014 05:59 PM

Warm Up

1) 12x deadlift + 9x power clean + 6x front squat + 3x push jerk - Warm up, then exactly 3 sets to work up to a max for the day. No putting the bar down between reps or exercises…the reps must be done in a row. Rest as needed between sets.

115-125-130

2) Weighted pull up: 10 rounds - EMOM, perform:
-3x weighted pull up (AHAP)
25-25-25-25-25-35-35-35-53-53

WOD: Complete 3 rounds of:
-10x thruster (95#)
-20x pull downs with bands
-30x hand release push ups
-40x double unders
*Rest 3 minutes between rounds

1-3:41
2-3:46
3-3:52

Cash Out
Shoveled truck load of top soil onto garden.

Done.

I like the Topsoil part the best LOL  Have a great 4th with family Wes. Unless they got all you guys on call 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: 03 July 2014 06:21 PM   [ Ignore ]   [ # 25 ]
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Workout in the Park (10c, clear)

Four rounds for time of:
Turkish Get-up, 10 lb weight, 10 reps alternating
Run 400 meters

16:12

Tony/Heather: 4 rounds
Jme: 5 rounds

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A bunch of neighbours working out in a park…

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Posted: 03 July 2014 06:21 PM   [ Ignore ]   [ # 26 ]
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dannyrod - 03 July 2014 06:05 PM

Squat
45 x 10
95 x 10
135 x 5
160 x 5
180 x 10
155 x 10

Barbell row
45 x 10
65 x 10
3 x 85 x 10

3 mile bike ride

Good to see you hitting it Danny. Have a great independence day weekend wink hopefully you won’t be on call

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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: 03 July 2014 06:33 PM   [ Ignore ]   [ # 27 ]
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OPG57 - 03 July 2014 06:20 PM
jennmedic - 03 July 2014 05:59 PM

Warm Up

1) 12x deadlift + 9x power clean + 6x front squat + 3x push jerk - Warm up, then exactly 3 sets to work up to a max for the day. No putting the bar down between reps or exercises…the reps must be done in a row. Rest as needed between sets.

115-125-130

2) Weighted pull up: 10 rounds - EMOM, perform:
-3x weighted pull up (AHAP)
25-25-25-25-25-35-35-35-53-53

WOD: Complete 3 rounds of:
-10x thruster (95#)
-20x pull downs with bands
-30x hand release push ups
-40x double unders
*Rest 3 minutes between rounds

1-3:41
2-3:46
3-3:52

Cash Out
Shoveled truck load of top soil onto garden.

Done.

I like the Topsoil part the best LOL  Have a great 4th with family Wes. Unless they got all you guys on call wink

Topsoil was my favorite also. I will be on shift tomorrow. Have a great Independence Day brother.

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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: 03 July 2014 06:55 PM   [ Ignore ]   [ # 28 ]
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140703 THURSDAY

WU:
5k training session#3: walk 5’; jog 3’; walk 5’; jog 3’; walk 5’
CSWU 3x10

WOD:
pack of puppies
4 RFT (symmetry and time constraints)
21 TGU, 20# kettle bell (alternating arm each round)
400m Nordic Track ski
soundtrack: Social Distortion- White Light, White Heat, White Trash
36:27:65

CD: 10:00 mobility/flexibility work

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 03 July 2014 07:02 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 03 July 2014 02:00 PM
TM79 - 03 July 2014 12:44 PM

83 Degrees
60% Humidity

Warm up:
Trying to remember how to do a Turkish Get-up

140703
5RFT
30 lb Dumbbell Turkish Get-ups, 21 Reps
Run 400 Meters

1:03:38

Comments:  I was confused when I had started the last 400 meter run and looked at my watch.  I’d never seen it go over an hour.  Evidently it just starts over again…  I was deliberately slow on the TGU’s as I have a habit of dislocating my shoulders.  My splits varied between 11 minutes per round and 14 minutes per round.  While the overall workout was physically taxing, that was definitely more of a mental workout.  I had to sub the 30 lb dumbbell as our garage ceiling is only 8 feet and I kept hitting it with a barbell.  Time to go drink a gallon of water.

Great job to all of you today!

Heck of a Job with that humidity level. Just curious. Did you alternate arms on 21 reps TGU or do 21 with each arm? I’ve done that myself.  check out this version of TGU. I like his choice of KBs LOL    http://youtu.be/uDQUlshxO_8    Heres a guy doing TGU with 185 lbs barbell. Unreal!!!  http://youtu.be/bwLJT5MV8cs

Thanks Guy!  I did 11 with the left arm, 10 with the right and alternated.  Also used a knee brace on the knee opposite the dumbbell to minimize the rug burn.  Last time I did these was in a hotel room without shoes on and I was literally bleeding by the end of it. 

It’s beyond me how some people do this movement with that much weight.  big surprise

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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: 03 July 2014 07:12 PM   [ Ignore ]   [ # 30 ]
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jennmedic - 03 July 2014 05:59 PM

Warm Up

1) 12x deadlift + 9x power clean + 6x front squat + 3x push jerk - Warm up, then exactly 3 sets to work up to a max for the day. No putting the bar down between reps or exercises…the reps must be done in a row. Rest as needed between sets.

115-125-130

2) Weighted pull up: 10 rounds - EMOM, perform:
-3x weighted pull up (AHAP)
25-25-25-25-25-35-35-35-53-53

WOD: Complete 3 rounds of:
-10x thruster (95#)
-20x pull downs with bands
-30x hand release push ups
-40x double unders
*Rest 3 minutes between rounds

1-3:41
2-3:46
3-3:52

Cash Out
Shoveled truck load of top soil onto garden.

Done.

Great job today Wes!  Sorry you have to work tomorrow.  Hope it’s a good day nonetheless.

 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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