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Friday, July 4th, 2014 - Bell - RIP
Posted: 04 July 2014 06:10 PM   [ Ignore ]   [ # 46 ]
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wu
20 min walk
1 pood kb - 10 of: swing, each arm clean, each arm snatch
droms
burg*1

wod

MONDAY 140630

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Post loads to comments.

Compare to 131106.

loads
85/95/105/110/110
115/120/125/125/125
125/125/120/120/120

Compare to 131106.
65/75/85/95/105
105/110/115/120/125
115/110/105/110/110


i think last time i was trying to string together the reps without a pause.
this time allowed myself to re-grip and concentrate between the reps.
still tough.
no ripped calluses this time though.
last time i was bleeding both hands by the end of it.

$o
no thanks, i am good

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Posted: 04 July 2014 06:25 PM   [ Ignore ]   [ # 47 ]
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unforgibbon - 04 July 2014 05:25 AM

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

9 front squats @135 and 15 pull ups - 3 rounds - for puppies - isn’t it “cruelty to animals”?

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M/47/5’10”/162

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Posted: 04 July 2014 06:27 PM   [ Ignore ]   [ # 48 ]
Top Dawg
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Vaulty Monk - 04 July 2014 06:10 PM

wu
20 min walk
1 pood kb - 10 of: swing, each arm clean, each arm snatch
droms
burg*1

wod

MONDAY 140630

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Post loads to comments.

Compare to 131106.

loads
85/95/105/110/110
115/120/125/125/125
125/125/120/120/120

Compare to 131106.
65/75/85/95/105
105/110/115/120/125
115/110/105/110/110


i think last time i was trying to string together the reps without a pause.
this time allowed myself to re-grip and concentrate between the reps.
still tough.
no ripped calluses this time though.
last time i was bleeding both hands by the end of it.

$o
no thanks, i am good

Good call focusing on form this time. Nice improvement Vaulty 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 06:44 PM   [ Ignore ]   [ # 49 ]
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Thurs July 3rd
140617
“The ghost”
6 rounds of
1 minute Rowing
1 minute Burpees
1 minute Double Unders
1 minute Rest

Round   1       2       3       4       5       6

Row Cal 16     17     17     15     15     16
Burpees 15     12     13     10     10     11
SU       93     112   111   107   103   118

Rower 10 resistance, I did single unders instead of double unders.  I tried for about 5 minutes during my warmup and could not do 1 double under.  So I’m deffinitely going to start working on those, but all in all was a pretty good workout last two rounds were tough.

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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 09:18 PM   [ Ignore ]   [ # 50 ]
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Needed to get out so went sprinting with my son
5 x 100m sprints
Best time = 17.5 sec
Worst time = 18.25 sec

All I could see was his back, but it did improve my times from last sprint WOD.

About 1 minute rest between sprints

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M/57/5’8”/154

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Posted: 04 July 2014 09:48 PM   [ Ignore ]   [ # 51 ]
Big Dawg
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Making tomorrow today

Going to watch the first stage of the “Tour de France”  today, so will do Bell tomorrow.

I love cycling as a sport but it also proves the need for a crossfit type atatude to fitness as these super fit guys are so specialised its almost a disability. Still think that they are amazing athletes,  but if given the choice I’d have the abilities of a games athlete, even the oldest guys, than that of a pro cyclist.

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

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

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Posted: 05 July 2014 06:15 AM   [ Ignore ]   [ # 52 ]
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MONDAY 140630
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

45-45-45-45-45
65-65-65-65-65
45-45-45-45-45(f)

The full squat snatch is a really difficult lift for me. I think it’s primarily a balance issue. This workout was a good opportunity to work on form/technique. Even so, I was only able to complete one rep on my last set before I had to bail on the second one.

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M/32/5’9”/159

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Posted: 05 July 2014 06:47 AM   [ Ignore ]   [ # 53 ]
Terrier
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Active Rest Week

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Posted: 05 July 2014 12:22 PM   [ Ignore ]   [ # 54 ]
Big Dawg
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Moving rest day to today didn’t work,  to watch the cycling I ended up pushing my daughters wheel chair up at least 3k of up hill, with at least 2 sections at 20% and my daughter is a full grown woman (good work out) I then ended the day with a hard march/run for about 1600 m at the end of the day to get the car once roads opened up to smooth out the end of the day for the kids (also a good work out)

No way I could have done half this six months ago

Thank you crossfit
Mark

And now sundays a rest day again

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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

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

Profile
 
 
Posted: 05 July 2014 01:07 PM   [ Ignore ]   [ # 55 ]
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Forgot to post yesterday.

Pack
10 rounds for time of:
5 pull-ups
5 push-ups
5 rounds for time of:
10 sit-ups
10 back extentions
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch

5:28, 4:23, 5:44

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M/48/5’ 11”/212#

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