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Tuesday, July 8th, 2014 - The Not Filthy Fifty?
Posted: 08 July 2014 09:20 AM   [ Ignore ]   [ # 16 ]
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jennmedic - 08 July 2014 08:46 AM

Warm Up


Strength:
1) 3x squat clean + 1x split jerk: 10 rounds - every 2 minutes, perform 3+1. Work up to a max for the day.
115-125-135-145-155-165-175-185-195-205 3 RM PR

2) Halting clean deadlift (1” above knee) - 5 sets x 3 reps. Work up to 120-130% 1 RM clean. Perform a negative going down after the 3rd rep of each set.
275 x 3 for 5 sets

WOD: Complete 4 rounds for time:
-30x reverse lunges BW
-400 m row
-10 push ups

16:10:80


Conditioning:
3 hrs mistrial arts class PM.

Squat cleans felt awesome today. Elbows were going through and I was transitioning smoothly. I did break the 195 and 205 into three singles with a jerk on last one. Have a good one guys.

Done.

Great job Wes!

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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.


34/M/5’10”/185

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Posted: 08 July 2014 09:28 AM   [ Ignore ]   [ # 17 ]
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Morning all, Active rest day.  I had a pile of old lumber I needed to cut down to size to fill   3 -  33 gal.  trash cans. I decided to use elbow grease by using a manual hand saw. Good little work out just doing manual labor. Have a great day all wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 08 July 2014 09:35 AM   [ Ignore ]   [ # 18 ]
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TM79 - 08 July 2014 09:19 AM

95 Degrees
35% Humidity

Warm Up: 140708

140706
5RFT:
Swim 200 Meters (Freestyle)
Rest 2 Minutes

Splits:
Round 1: 3:00 (PR. First Attempt in Crossfit)
Round 2: 3:00
Round 3: 3:19
Round 4: 3:23
Round 5: 3:35

Total Rest Time: 8:00
Total Time: 24:17

Comments: Sorry about that, Shoulders…  Well, evidently the kids don’t like coming out to the pool in the middle of the day.  I went up to the neighborhood pool and was delighted to see one lady reading her book and nobody in the pool.  I measured off the distance from one side to the other using my feet (one in front of the other, etc.) and left an inch or two of space between them as my feet don’t quite measure one foot.  I counted about 85 feet, or roughly 25 Meters.  So I did 8 laps per round.  That was my first time swimming laps since summer league when I was about 15 years old (so 20 years ago).  Man that was a humbling experience.  Swimming is MUCH harder than running.  On the last round, my arms were pretty much just slapping the water.  The sign said that the pool opens at dawn so I plan to go up there first thing in the morning from here on out as there are no lap lanes.  I will definitely sub swimming in for rowing and running some for the rest of the summer.  This is mainly to give me knees a break and to challenge myself even more. 

A Note on the Multiplier:  Garddawg recommended in his post for this workout to double the distance for running.  It has been my observation that multiplying the distance times 4 may be more like it.  So 1:4 Swim:Run.  At least that is the case for me.

Great job today everyone!

Well done my water logged friend wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 08 July 2014 09:55 AM   [ Ignore ]   [ # 19 ]
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OPG57 - 08 July 2014 09:28 AM

Morning all, Active rest day.  I had a pile of old lumber I needed to cut down to size to fill   3 -  33 gal.  trash cans. I decided to use elbow grease by using a manual hand saw. Good little work out just doing manual labor. Have a great day all wink

Sawing wood is no easy task.  Great job Guy!  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.


34/M/5’10”/185

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Posted: 08 July 2014 10:43 AM   [ Ignore ]   [ # 20 ]
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TM79 - 08 July 2014 07:07 AM

87 Degrees
53% Humidity

Warm Up
3 Rounds:
Samson Stretch
Quad Stretch with Opposite Hand Holding Pull-up Bar (Alternate)
Hamstring/Calve Stretches

140708
For Time:
50 Pull-ups (First 22 unbroken, PR) 3:11
50 Push-ups 2:12
50 GHD Sit-ups 3:07
50 Back Extensions 2:03
50 Thrusters, 45 lb Barbell 3:27
50 Box Jumps, 24” 4:05

17:55

Comments:  Those Pull-ups felt really good.  The Push-ups, however, were awful.  I need to start working those back into my warm-ups.  I think I only got 20 on the first set, then less than 10 after that.  GHD Sit-ups were done on my bench (20” high) with my feet hooked under a contraption that I made.  I did get a hyper extension, but not a full GHD sit-up.  The Back Extensions were probably more Glute-Back Extensions and were also done on the bench so I only went down about 45 degrees.  Subbed Thrusters for Wall Ball and they were rough.  But not as rough as the Box Jumps to finish it off.  As you can see by the splits, once I got to Thrusters it all just started to unravel.  gulp

I might just take the day off from work and go do that swimming workout.  Great job to everyone today!

all I have to say… Beast Mode!!! Good job!

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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: 08 July 2014 10:48 AM   [ Ignore ]   [ # 21 ]
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WU
3 rounds
Sampson
5 min brisk walk

Pack variation:
For time:
40 pull-ups
40 push-ups
40 sit-ups
40 Superman
40 wall-ball shots, 16-lb. ball
40 box jumps, 24-inch

TT 16:10.08
I broke down and bought a pair of CF shoes from Reebok. Not the best WOD to review them but definitely noticed better balance on the wall ball and box jumps.

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Posted: 08 July 2014 11:28 AM   [ Ignore ]   [ # 22 ]
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3 Couplets

Warm-up: rowing

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
5 GHD sit-ups
10 hip extentions

2 rounds for time of:
15 wall-ball shots, 15-lb. ball
15 box jumps, 24-inch

GD timer stopped working 18sec into the WOD.

Weekend was full of active rest.  Canoe camping with my kids (7 and 10) and though they like to paddle, we had lots of gear,  it was windy and they are little….

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 08 July 2014 11:38 AM   [ Ignore ]   [ # 23 ]
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PRJA07 - 08 July 2014 10:43 AM
TM79 - 08 July 2014 07:07 AM

87 Degrees
53% Humidity

Warm Up
3 Rounds:
Samson Stretch
Quad Stretch with Opposite Hand Holding Pull-up Bar (Alternate)
Hamstring/Calve Stretches

140708
For Time:
50 Pull-ups (First 22 unbroken, PR) 3:11
50 Push-ups 2:12
50 GHD Sit-ups 3:07
50 Back Extensions 2:03
50 Thrusters, 45 lb Barbell 3:27
50 Box Jumps, 24” 4:05

17:55

Comments:  Those Pull-ups felt really good.  The Push-ups, however, were awful.  I need to start working those back into my warm-ups.  I think I only got 20 on the first set, then less than 10 after that.  GHD Sit-ups were done on my bench (20” high) with my feet hooked under a contraption that I made.  I did get a hyper extension, but not a full GHD sit-up.  The Back Extensions were probably more Glute-Back Extensions and were also done on the bench so I only went down about 45 degrees.  Subbed Thrusters for Wall Ball and they were rough.  But not as rough as the Box Jumps to finish it off.  As you can see by the splits, once I got to Thrusters it all just started to unravel.  gulp

I might just take the day off from work and go do that swimming workout.  Great job to everyone today!

all I have to say… Beast Mode!!! Good job!

Thanks!  Is there an 80 mile bike ride happening today?

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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.


34/M/5’10”/185

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Posted: 08 July 2014 11:53 AM   [ Ignore ]   [ # 24 ]
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THURSDAY 140703

Pack

5 rounds for time of:
25-lb. barbell Turkish get-ups, 21 reps
Run 400 meters

Post time to comments.
Compare to 120319.

30-lb on the first set of get-ups. Had to drop to 25 after that.  This was an a** kicker.

51:47

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Posted: 08 July 2014 12:49 PM   [ Ignore ]   [ # 25 ]
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Receon Ron, 6 pull-ups: 4-2

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 08 July 2014 12:55 PM   [ Ignore ]   [ # 26 ]
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TM79 - 08 July 2014 07:07 AM

87 Degrees
53% Humidity

Warm Up
3 Rounds:
Samson Stretch
Quad Stretch with Opposite Hand Holding Pull-up Bar (Alternate)
Hamstring/Calve Stretches

140708
For Time:
50 Pull-ups (First 22 unbroken, PR) 3:11
50 Push-ups 2:12
50 GHD Sit-ups 3:07
50 Back Extensions 2:03
50 Thrusters, 45 lb Barbell 3:27
50 Box Jumps, 24” 4:05

17:55

Comments:  Those Pull-ups felt really good.  The Push-ups, however, were awful.  I need to start working those back into my warm-ups.  I think I only got 20 on the first set, then less than 10 after that.  GHD Sit-ups were done on my bench (20” high) with my feet hooked under a contraption that I made.  I did get a hyper extension, but not a full GHD sit-up.  The Back Extensions were probably more Glute-Back Extensions and were also done on the bench so I only went down about 45 degrees.  Subbed Thrusters for Wall Ball and they were rough.  But not as rough as the Box Jumps to finish it off.  As you can see by the splits, once I got to Thrusters it all just started to unravel.  gulp

I might just take the day off from work and go do that swimming workout.  Great job to everyone today!

This website has a great 3D app for working on your stroke.  really helpped me getting ready for some tris a few years ago.  you can few it from any angle, check it out.

http://www.swimsmooth.com/

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M/35/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 08 July 2014 01:56 PM   [ Ignore ]   [ # 27 ]
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Gone over the 4th with/at family
Pack:
For time:
35 pull-ups
35 push-ups
35 sit-ups, subbed GHDs
35 back extensions
35 wall-ball shots, 20-lb. ball, subbed 30# DB thrusters (with air)
35 box jumps, 24-inch, subbed 18” - don’t have a 24”
16:03

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43/M/5’8”/155# (180# in early 2012)

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Posted: 08 July 2014 03:02 PM   [ Ignore ]   [ # 28 ]
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Shoulder press
45 x 10
85 x 10
95 x 3
115 x 3
125 x 8

5 rounds
5 thrusters 95#
7 toes to bar
9 double unders

Intended to do 7 rounds but caught a run and I’d already sweated about half my body weight already wink

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 08 July 2014 03:32 PM   [ Ignore ]   [ # 29 ]
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Run-swim brick
3.5 miles run - 26’50 @7’40 pace
Swim 1500M - 28’40

Back to back… Felt good did not want to
Blow a gasket on the run so pace my self. I’m getting more efficient.
On the swim I had a breakthrough on the swim my flutter kicking
started to come back huge gains in keeping better form.
Just week 2 on the pool pretty happy

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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: 08 July 2014 03:38 PM   [ Ignore ]   [ # 30 ]
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WOD:
Puppies:
For time:
20 pull-ups (green band)
20 push-ups
20 sit-ups
20 back extensions
20 wall-ball shots, 10-lb. ball
20 box jumps, 15”

Time: 7:30.0

Way better than I thought I was going to do! The pull-ups weren’t much of a time suck, push-ups were 10-5-5, sit-ups had one break due to being winded, back extensions were smooth rather than choppy, wall balls were typically easy - so I went with box jumps instead of the usual step-ups, and that went very well also.

Cash-out: 20 minutes, 18mph on the bike.

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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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