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Friday, July 4th, 2014 - Bell - RIP
Posted: 03 July 2014 08:36 PM   [ Ignore ]
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FRIDAY 140704

Bell

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Post time to comments.

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Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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Posted: 04 July 2014 05:25 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d
Women: 125#

Pack
3 rounds
21 deadlifts, 165#/115#
15 pull-ups
9 front squats, 165#/115#

Pups
3 rounds
21 deadlifts, 135#/95#
15 pull-ups
9 front squats, 135#/95#

Buttercups
3 rounds
15 deadlifts, 75#-95#/55#-75#
10-15 pull-ups (progressions or assisted okay)
6-9 front squats, 75#-95#/55#-75#

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Posted: 04 July 2014 06:26 AM   [ Ignore ]   [ # 2 ]
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Morning all, Happy 238th Anniversary of our Declaration of Independence . Those were some Brave men who were signatory’s on That famous Document. Almost all of them lost everything they owned , Many there lives for such an open display of rebellion to the crown.Its sad most folks don’t know the terrible price our Founders paid to cast off the chains of Tyranny.I’m Thankful they did though. Please Fly a flag today in memory of there heroic actions that founded this Great Nation. Have a great weekend all flag

I’m feeling sore in lats chest legs from my WOD yesterday. Rest day for me.

Lea Ann did 3 laps on track doing alternating sets of 10 of push ups and air squats at each corner of our property.  1 mile walking   60 push ups 60 Air squats.  Good little workout. 
Have a great day all wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 04 July 2014 06:38 AM   [ Ignore ]   [ # 3 ]
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I guess we clean to load the front squat.  That right there will dictate my scaling.

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35/m/6’2”/170

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Posted: 04 July 2014 06:50 AM   [ Ignore ]   [ # 4 ]
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sbburris - 04 July 2014 06:38 AM

I guess we clean to load the front squat.  That right there will dictate my scaling.

Time to save up for some squat racks wink power rack is better if you have the space. Good luck on the WOD

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 04 July 2014 07:45 AM   [ Ignore ]   [ # 5 ]
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3 x 5:00 Cindys
2:00 rest between

521 reps
17 rds + 5 pull ups + 6 squats

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 04 July 2014 08:11 AM   [ Ignore ]   [ # 6 ]
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OPG57 - 04 July 2014 06:50 AM
sbburris - 04 July 2014 06:38 AM

I guess we clean to load the front squat.  That right there will dictate my scaling.

Time to save up for some squat racks wink power rack is better if you have the space. Good luck on the WOD

I have two racks:  Rogue W-4 wall-mount rig and Rogue S-2 squat rack. The issue will be getting the weight racked without having to unload plates mid-WOD.

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35/m/6’2”/170

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Posted: 04 July 2014 08:15 AM   [ Ignore ]   [ # 7 ]
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W/U
jogging with pushups, squats, burpees
stretch
handstands
3x samson, shoulder pass

Press
10 x 45, 5 x 55, 5 x 55, 3 x 65, 1 x 85
3 x 105
10 x 45

140704
Bell—RIP, thank you for your service
3 rounds
21 deadlifts, 110#
15 pull-ups
9 front squats, 110#
cleans to squat seemed to be limiting factor
14:50

$o
headstands

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“Be yourself, everybody else is already taken.”

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Posted: 04 July 2014 08:23 AM   [ Ignore ]   [ # 8 ]
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THRUSTERS:
10 x 45 lbs
5 x 95 lbs
6 x 115 lbs

HELEN

“Helen”
3 Rounds
Run 400m
21 KB Swings 50 lbs dumbbell
12 Pull Ups

14:51

Swim (FRI): 3 x (200m 3:43, 3:31, 3:27 -PR- ;150m 2:44, 2:32, 2:29 -PR-; 100m 1:41, 1:37, 1:33 -PR-) recover 1:1

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Posted: 04 July 2014 08:37 AM   [ Ignore ]   [ # 9 ]
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sbburris - 04 July 2014 08:11 AM
OPG57 - 04 July 2014 06:50 AM
sbburris - 04 July 2014 06:38 AM

I guess we clean to load the front squat.  That right there will dictate my scaling.

Time to save up for some squat racks wink power rack is better if you have the space. Good luck on the WOD

I have two racks:  Rogue W-4 wall-mount rig and Rogue S-2 squat rack. The issue will be getting the weight racked without having to unload plates mid-WOD.

you sound well equipped. Extra bar is issue then. Good luck wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 04 July 2014 08:57 AM   [ Ignore ]   [ # 10 ]
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Happy 4’th of July!

85 Degrees
45% Humidity
Arthur is gone.  Minimal damage along the coast and no fatalities.

Warm Up
Leg Stretches
2 Rounds of:
5 Front Squats, 135 lbs
5 Deadlifts, 135 lbs

140704
“Bell” RIP
3RFT
185 lb Deadlifts, 21 Reps
15 Pull-ups
185 lb Front Squats, 9 Reps

Rx’d 13:10

Comments:  Those Deadlifts felt surprisingly light.  I was getting sets of 7-10 on all of them.  The Pull-ups were all sets of 5.  The Front Squats however…...  I’d just like to thank the person that programmed fairly heavy Front Squats the day after doing 105 Turkish Get-Ups.  Those were quite painful and my form was not good.  Overall though, great workout for a great hero.  Rest In Peace Bell.  God Bless.  The flag is flying here today (See below)

flag_zps1f0e8885.jpg

Hope you all have a great day and a wonderful weekend!

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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: 04 July 2014 09:00 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 04 July 2014 06:26 AM

Morning all, Happy 238th Anniversary of our Declaration of Independence . Those were some Brave men who were signatory’s on That famous Document. Almost all of them lost everything they owned , Many there lives for such an open display of rebellion to the crown.Its sad most folks don’t know the terrible price our Founders paid to cast off the chains of Tyranny.I’m Thankful they did though. Please Fly a flag today in memory of there heroic actions that founded this Great Nation. Have a great weekend all flag

I’m feeling sore in lats chest legs from my WOD yesterday. Rest day for me.

Lea Ann did 3 laps on track doing alternating sets of 10 of push ups and air squats at each corner of our property.  1 mile walking   60 push ups 60 Air squats.  Good little workout. 
Have a great day all wink

Great job to Lea Ann today and I hope you both enjoy your holiday!  wink

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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: 04 July 2014 09:23 AM   [ Ignore ]   [ # 12 ]
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20140704 Fri
Pack light, dropped pull-ups to 2 per round so I could do them unassisted.
10 rounds for time of:
2 pull-ups
5 push-ups
5 rounds for time of:
10 sit-ups
10 back extensions
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch
Rest as needed between couplets. Post time for each couplet to comments.
5:37, 5:05, 8:08

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CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 04 July 2014 09:37 AM   [ Ignore ]   [ # 13 ]
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OPG57 - 04 July 2014 08:37 AM
sbburris - 04 July 2014 08:11 AM
OPG57 - 04 July 2014 06:50 AM
sbburris - 04 July 2014 06:38 AM

I guess we clean to load the front squat.  That right there will dictate my scaling.

Time to save up for some squat racks wink power rack is better if you have the space. Good luck on the WOD

I have two racks:  Rogue W-4 wall-mount rig and Rogue S-2 squat rack. The issue will be getting the weight racked without having to unload plates mid-WOD.

you sound well equipped. Extra bar is issue then. Good luck wink

An extra bar would be handy.

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35/m/6’2”/170

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Posted: 04 July 2014 09:37 AM   [ Ignore ]   [ # 14 ]
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An extra bar would be handy.

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35/m/6’2”/170

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Posted: 04 July 2014 10:07 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 04 July 2014 06:26 AM

Morning all, Happy 238th Anniversary of our Declaration of Independence . Those were some Brave men who were signatory’s on That famous Document. Almost all of them lost everything they owned , Many there lives for such an open display of rebellion to the crown.Its sad most folks don’t know the terrible price our Founders paid to cast off the chains of Tyranny.I’m Thankful they did though. Please Fly a flag today in memory of there heroic actions that founded this Great Nation. Have a great weekend all flag

I’m feeling sore in lats chest legs from my WOD yesterday. Rest day for me.

Lea Ann did 3 laps on track doing alternating sets of 10 of push ups and air squats at each corner of our property.  1 mile walking   60 push ups 60 Air squats.  Good little workout. 
Have a great day all wink

Rest up.  TGUs are a great workout to burn extra “mass”. My shirt was about three pounds heavier yesterday after the WOD. Happy Independence Day sir!

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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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