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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

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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

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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”/215#

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