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Thursday, July 3rd, 2014 - TGU, 400m
Posted: 03 July 2014 08:00 PM   [ Ignore ]   [ # 31 ]
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Run - Swim brick
5k run - 23’44 @7’39 pace
1500M swim - 31’33

Not too bad 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: 03 July 2014 08:36 PM   [ Ignore ]   [ # 32 ]
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Sat June 28th

20 min Amrap

5 pullups
10 pushups
15 air squats

11 + 5pullups + 10 pushups
Pretty smoked after it was over.  I’m still really weak at pullups was only able to do about 3 the first set, the rest I did negatives.  Really want to get better at pullups, prob one of my favorite exercises to do.

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

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Posted: 04 July 2014 01:49 AM   [ Ignore ]   [ # 33 ]
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Puppies modified
Five rounds for time of:
Turkish Get-up, unloaded - 10 pound dumbbell, 15 reps
TGU 15lb - 10 reps
Run 200 meters
Run 400 meters

32:02
Glad I reduced the tgu as I could not reduce the weight (home made kettlebell)

Back on the paleo after a lapse

Getting better

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

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Posted: 04 July 2014 03:42 AM   [ Ignore ]   [ # 34 ]
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TM79 - 03 July 2014 07:02 PM
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

I hear you! Nice job.  You’ve been doing very well.

I can’t decide which I (dis)like more- TGUs or Burpees.

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

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

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Posted: 04 July 2014 03:43 AM   [ Ignore ]   [ # 35 ]
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jtcoldshot - 03 July 2014 08:36 PM

Sat June 28th

20 min Amrap

5 pullups
10 pushups
15 air squats

11 + 5pullups + 10 pushups
Pretty smoked after it was over.  I’m still really weak at pullups was only able to do about 3 the first set, the rest I did negatives.  Really want to get better at pullups, prob one of my favorite exercises to do.

It takes a lot of work.  Have you read the sticky about improving pull-ups? http://forum.crossfitbrandx.com/index.php/forums/viewthread/16099/

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

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

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Posted: 04 July 2014 08:07 AM   [ Ignore ]   [ # 36 ]
Big Dawg
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THURSDAY 140703
5 RFT
21 Turkish get-ups w/Barbell Rnd 1 = 30#, Rnds 2-5 = 25#
Run 400 meters
43:24

CFWU + 5k Walk

Whoa…what a slogfest. Managing the barbell in the modest space I call my gym added to the fun. This WOD makes me appreciate little things… like being able to raise my arms over my head enough to take off my shirt, or raise a glass of water to my mouth.

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Posted: 04 July 2014 05:10 PM   [ Ignore ]   [ # 37 ]
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SheepDawg - 04 July 2014 03:43 AM
jtcoldshot - 03 July 2014 08:36 PM

Sat June 28th

20 min Amrap

5 pullups
10 pushups
15 air squats

11 + 5pullups + 10 pushups
Pretty smoked after it was over.  I’m still really weak at pullups was only able to do about 3 the first set, the rest I did negatives.  Really want to get better at pullups, prob one of my favorite exercises to do.

It takes a lot of work.  Have you read the sticky about improving pull-ups? http://forum.crossfitbrandx.com/index.php/forums/viewthread/16099/

Wow I’m gonna start incorporating this for sure def sounds like a good builder, thanks alot for the advice.

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

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Posted: 04 July 2014 10:27 PM   [ Ignore ]   [ # 38 ]
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Four rounds for time of:
Turkish Get-up,35 lb dumbell, 10 reps
Run 400 meters

32:10

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Posted: 05 July 2014 05:03 AM   [ Ignore ]   [ # 39 ]
Big Dawg
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Ladders: back squat, push press, and deadlift

Pullups, green band
4x10

A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder
Rest 5 minutes
1/2 Body-weight push-press ladder
Rest 5 minutes
Body-weight deadlift ladder

BW 188#
Squat 140#, 8 rounds
Deadlift 185#, 9 rounds
Push press, 30# dumbbells, 8 rounds

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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: 05 July 2014 06:47 AM   [ Ignore ]   [ # 40 ]
Terrier
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Active Rest Week

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