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Friday, July 4th, 2014 - Bell - RIP
Posted: 04 July 2014 10:07 AM   [ Ignore ]   [ # 16 ]
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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

Well said!!!! Have a great Independence Day!🇺🇸

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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: 04 July 2014 10:12 AM   [ Ignore ]   [ # 17 ]
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Warm Up

Power Snatch x3 EMOM 10 rounds.
115-115-120-120-125-125-130-135-135-140

Sotts Press 5x5
45#

70 K2E
3:53

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

14:27

Core
3 min of plank 1 min then 30 sec rest.

Done

Have a great Independence Day everyone!🇺🇸

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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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188
CF DOB 2010

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Posted: 04 July 2014 10:15 AM   [ Ignore ]   [ # 18 ]
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TM79 - 04 July 2014 08:57 AM

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!

Awesome time!  Now who is the BEAST.

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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: 04 July 2014 10:20 AM   [ Ignore ]   [ # 19 ]
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jennmedic - 04 July 2014 10:15 AM
TM79 - 04 July 2014 08:57 AM

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!

Awesome time!  Now who is the BEAST.

Thanks Wes!  I think this one was kind’ve like your cool down though.  LOL  Hope you’re having a great day.  cool smile

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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 10:46 AM   [ Ignore ]   [ # 20 ]
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I had taken a week without any crossfit while I was on a trip with the family. I always INTEND on keeping active, but it usually gets replaced by busy-ness. So today I got back into it and did this WOD.

I did this past Wednesday’s WOD:

10 rounds of 5 pull ups/ 5 push ups
5 rounds of 10 sit ups/10 back extensions
2 rounds of 10 40 lb thrusters/10 box jumps (scaled this part WAY down cause I want to be able to move a *little bit* tomorrow)

took me 17:45 for all of it.

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Posted: 04 July 2014 10:58 AM   [ Ignore ]   [ # 21 ]
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WOD:

Pups
3 rounds
21 deadlifts, 140# (equipment limitation) posted at 135
15 pull-ups (Green band)
9 front squats, 114# (scaled downward) posted at 135

Time: 20:28.3

I think the one doing the scaling had a really depraved sense of humor today. I tried doing front squats at 134, but it was more a 1RM than something I could do 3 sets of 9. So drop it we did, and I could at least break that up into 3-3-3. DLs broken 7-7-7, pull-ups broken up as needed. This thing well and thoroughly kicked my ass in a big & bad way. No bike again, I just didn’t have anything left to do it with (heart rate at 123 when finished).

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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: 04 July 2014 11:18 AM   [ Ignore ]   [ # 22 ]
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“Bull” RIP

Before: 500m run, bear crawl, plate lunge 25, 10 pushups

Bull
2 RFT
200 DU
50 OHS 135 (95)
50 pullups
1 mile run
55:40 (dropped to 75 on r2)

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 04 July 2014 12:02 PM   [ Ignore ]   [ # 23 ]
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TM79 - 04 July 2014 10:20 AM
jennmedic - 04 July 2014 10:15 AM
TM79 - 04 July 2014 08:57 AM

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!

Awesome time!  Now who is the BEAST.

Thanks Wes!  I think this one was kind’ve like your cool down though.  LOL  Hope you’re having a great day.  cool smile

I am, normal Friday at the fire house. Friday is yard day so we have been mowing all morning. I think when they built our station they had planned on a farm instead ,we have about 1 acre of property with tons of mowing obstacles. Take care Trent.

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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: 04 July 2014 01:02 PM   [ Ignore ]   [ # 24 ]
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Strength
DeadLifts
5x3 @ 225lbs

WoD

Pack
10 rounds for time of:
5 pull-ups
5 push-ups
Time: 6:32

5 rounds for time of:
10 sit-ups
10 back extensions
Time: 3:57

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch
Time: 5:44

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 04 July 2014 02:46 PM   [ Ignore ]   [ # 25 ]
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TM79 - 04 July 2014 08:57 AM

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!

I like your set up Trent. Happy 4th to you and yours. You guys should be expecting soon .How much longer? Take care brother 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: 04 July 2014 02:47 PM   [ Ignore ]   [ # 26 ]
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jennmedic - 04 July 2014 10:07 AM
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

Well said!!!! Have a great Independence Day!🇺🇸

Thanks Wes. enjoy the Weekend. wink

 Signature 

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: 04 July 2014 02:53 PM   [ Ignore ]   [ # 27 ]
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SheepDawg - 04 July 2014 10:07 AM
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!

Thanks David, I agree those TGUs are a butt kicker. Really test ones coordination. Have a great 4th with the family

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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: 04 July 2014 02:55 PM   [ Ignore ]   [ # 28 ]
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jennmedic - 04 July 2014 10:12 AM

Warm Up

Power Snatch x3 EMOM 10 rounds.
115-115-120-120-125-125-130-135-135-140

Sotts Press 5x5
45#

70 K2E
3:53

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

14:27

Core
3 min of plank 1 min then 30 sec rest.

Done

Have a great Independence Day everyone!🇺🇸

Good routine Wes. Not bad after mowing lawn all day. grin

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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: 04 July 2014 02:57 PM   [ Ignore ]   [ # 29 ]
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eagr - 04 July 2014 08:23 AM

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

Great PRs on swims eagr. 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: 04 July 2014 02:59 PM   [ Ignore ]   [ # 30 ]
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MNtiger73 - 04 July 2014 10:58 AM

WOD:

Pups
3 rounds
21 deadlifts, 140# (equipment limitation) posted at 135
15 pull-ups (Green band)
9 front squats, 114# (scaled downward) posted at 135

Time: 20:28.3

I think the one doing the scaling had a really depraved sense of humor today. I tried doing front squats at 134, but it was more a 1RM than something I could do 3 sets of 9. So drop it we did, and I could at least break that up into 3-3-3. DLs broken 7-7-7, pull-ups broken up as needed. This thing well and thoroughly kicked my ass in a big & bad way. No bike again, I just didn’t have anything left to do it with (heart rate at 123 when finished).

Sounds like a good effort was applied. Good job MNTiger73

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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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