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Tuesday, July 8th, 2014 - The Not Filthy Fifty?
Posted: 08 July 2014 04:45 PM   [ Ignore ]   [ # 31 ]
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dannyrod - 08 July 2014 03:02 PM

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

Good work Danno 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: 08 July 2014 04:51 PM   [ Ignore ]   [ # 32 ]
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Active rest day. Foam roll and mobility for 1.5 hours. Much needed!

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 08 July 2014 05:09 PM   [ Ignore ]   [ # 33 ]
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35 reps each:

Pullups 3:15
Push-ups 1:46
GHD situps 4:57
Back extensions 4:39
20# Wallballs 5:30
24” box jumps 3:13

23:20

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35/m/6’2”/170

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Posted: 08 July 2014 06:52 PM   [ Ignore ]   [ # 34 ]
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JohnBlackStar - 08 July 2014 12:55 PM
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/

That’s really cool!  Thanks John!

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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: 08 July 2014 06:55 PM   [ Ignore ]   [ # 35 ]
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PRJA07 - 08 July 2014 03:32 PM

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

Nice job!

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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: 08 July 2014 07:08 PM   [ Ignore ]   [ # 36 ]
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TUESDAY 140708
For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extentions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

23:30

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 08 July 2014 07:15 PM   [ Ignore ]   [ # 37 ]
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Pack: 
For time: 
35 pull-ups 23+5+5+2
35 push-ups unbroken
35 sit-ups unbroken
35 back extensions unbroken
35 wall-ball shots, 20-lb. ball = 35 x thrusters using 2 x 20# DB
35 box jumps, 24-inch: no box so jumped as high as possible with knees to chest - closer to 20” than 24”

Time=8:50

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M/57/5’8”/154

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Posted: 08 July 2014 08:18 PM   [ Ignore ]   [ # 38 ]
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140607 Clean variations


Muscle clean   45#  1 rep
Muscle clean   55   1
Muscle clean   65   1
Muscle clean   75   1
Muscle clean   85   1

power clean   55   3
power clean   65   3
power clean   75   3
power clean   85   3
power clean   95   3

Clean   55   5
Clean   65   5
Clean   75   5
Clean   75   5
Clean   75   5

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 08 July 2014 09:14 PM   [ Ignore ]   [ # 39 ]
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Tuesday 140708

Run 1.5 mi. 11:51 min.

Puppies - For time:
20 pull-ups
20 push-ups
20 sit-ups
20 back extensions
20 wall-ball shots, 8-12-lb. ball ( sub’d thrusters, 45 lb bar)
20 box jumps, 21”

Time 6:27

*My usual slow spot was the pull-ups. Everything else ran smoothly*

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 08 July 2014 09:30 PM   [ Ignore ]   [ # 40 ]
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Strict press 1RM 65kg PR.

Did not expect this. Could barely press an empty bar 3 weeks ago. I’ve figured out I have a lat that impinges my shoulder when it tightens up. Keeping off it is hard. Cant do any heavy pulls or too many pull-ups for a few more weeks.

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M 29 178cm 80kg

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Posted: 08 July 2014 09:44 PM   [ Ignore ]   [ # 41 ]
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Puppies:
For time:
20 pull-ups assisted okay
20 push-ups
20 sit-ups ghd
20 back extensions ghd
20 wall-ball shots, 10lb. ball
20 box jumps, 10”

11:11

Pullups are still my weak point, apart from them I would have aimed at closer to a pack level

Getting better

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: 09 July 2014 03:51 AM   [ Ignore ]   [ # 42 ]
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THURSDAY 140703

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

Subbed 1 hr beach volleyball.

A friend’s teammate couldn’t make it to their league game, and I was asked to fill in. 
Between this and yesterday’s unscheduled rest, I am apparently destined to skip this wod.

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M/32/5’9”/159

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Posted: 09 July 2014 09:44 AM   [ Ignore ]   [ # 43 ]
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ausman - 08 July 2014 09:30 PM

Strict press 1RM 65kg PR.

Did not expect this. Could barely press an empty bar 3 weeks ago. I’ve figured out I have a lat that impinges my shoulder when it tightens up. Keeping off it is hard. Cant do any heavy pulls or too many pull-ups for a few more weeks.

Get well soon ausman, Time for a holiday. 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: 09 July 2014 04:08 PM   [ Ignore ]   [ # 44 ]
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Clean variations
Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps
Muscle clean 70-80-90-100-110
Power clean 60-80-90-100-110
Clean 50-60-70-80-80

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 09 July 2014 04:26 PM   [ Ignore ]   [ # 45 ]
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OPG57 - 09 July 2014 09:44 AM
ausman - 08 July 2014 09:30 PM

Strict press 1RM 65kg PR.

Did not expect this. Could barely press an empty bar 3 weeks ago. I’ve figured out I have a lat that impinges my shoulder when it tightens up. Keeping off it is hard. Cant do any heavy pulls or too many pull-ups for a few more weeks.

Get well soon ausman, Time for a holiday. wink

Thanks OPG, a holiday sounds good!

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M 29 178cm 80kg

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