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Wednesday, July 9th, 2014 - Rest Day
Posted: 09 July 2014 11:12 AM   [ Ignore ]   [ # 16 ]
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jennmedic - 09 July 2014 10:50 AM

Warm Up

Strength:
1) 1 and 1/4 front squat: Work up to a max for the day in 10 reps or less.
Started at 205 ended at 245. 245 remains my PR

2) 14 minutes - EMOM, perform:
-Odd minute = 10m front rack walking lunge (95#)
-Even minute = 8 side to side pull ups. 4 to L 4 to R

WOD: For as long as possible, EMOM, perform:
-7x thruster (75#)
-7x pull up
-7x burpee

1 full round and almost another minus 2 burpees

Core:
1) Romanian deadlift (RDL) - 3x8 (AHAP)
155#

Done.

Sounds good Wes. what’s a 1 and 1/4 front squat? hefty weights. wink  OK I checked it out, Its coming up high enough to bounce out of hole . Interesting .

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Posted: 09 July 2014 11:31 AM   [ Ignore ]   [ # 17 ]
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Wednesday 2014-07-09
The Not Filthy Fifty? from Tuesday, July 8th, 2014

WU:
4 min bicycle to gym
5 min jump rope, 100 x SU/RU/SU + 2 min DU practise
2 R CFWU, (30 sec Samson, 10 x OHS 20 kg, 15 x Sit-ups, 10 x Supermans, 5 x Push-ups, 5 x Pull-ups)
10 x WB, 9 kg
5 x Box Jumps, 60 cm

WOD:
Packish
For time:
35 pull-ups
35 push-ups
35 sit-ups
35 back extensions -> Supermans
35 wall-ball shots, 20-lb. ball -> 9 kg
35 box jumps, 24-inch -> 60 cm
Total time: 13:21 mins.

$Out:
3 x 30 sec Shoulder Mobility in rings (Skin the cat hold half way)
3 x Skin the cat
3 x Handstand hold practise for max time.

Comments:
I have no equipment to be able to do back extensions so I went for supermans. I guess that saved me some time but I am quite pleased with the total time. Push-ups, wall balls and box jumps slowed me down.

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(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

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Posted: 09 July 2014 11:47 AM   [ Ignore ]   [ # 18 ]
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Bell

Warm-up:  rowing

“Bell”
3 rounds
21 deadlifts, 115lbs
15 pull-ups
9 front squats, 115lbs

12:10

Cool-down:  Handstand presses

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

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Posted: 09 July 2014 12:37 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 09 July 2014 11:12 AM
jennmedic - 09 July 2014 10:50 AM

Warm Up

Strength:
1) 1 and 1/4 front squat: Work up to a max for the day in 10 reps or less.
Started at 205 ended at 245. 245 remains my PR

2) 14 minutes - EMOM, perform:
-Odd minute = 10m front rack walking lunge (95#)
-Even minute = 8 side to side pull ups. 4 to L 4 to R

WOD: For as long as possible, EMOM, perform:
-7x thruster (75#)
-7x pull up
-7x burpee

1 full round and almost another minus 2 burpees

Core:
1) Romanian deadlift (RDL) - 3x8 (AHAP)
155#

Done.

Sounds good Wes. what’s a 1 and 1/4 front squat? hefty weights. wink  OK I checked it out, Its coming up high enough to bounce out of hole . Interesting .

Thanks Guy. Just started the 1 1/4 squat about 2 months prior. I go full depth then come up to parallel then drop full depth pause and come out of hole. I just started a vimeo account today so hope to post some videos soon. Take care brother.

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M 37
5’ 11”
188
CF DOB 2010

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Posted: 09 July 2014 01:06 PM   [ Ignore ]   [ # 20 ]
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warm up
MOBs

Lifts
cDL
[3@135;3@185;3@235;3@285;3@335 warm up]
Attempt 3x3reps @365; got 3x3 (2min rest b/w sets)
Debrief- ALL double OH grip.  Not satisfied: tentative about getting back, not as much post. chain engagement as I have at lower loads, let shoulders go…  Hold here for GD to see next time.

5min REST, then…

BS
[5@135;4@165;3@195 warm up]
Attempt 12x2reps @205; got 12x2 in 12:20
Debrief- ALL BELTED.  ALL to 13in BOX.  Better than yesterday: femurs out and UP speed.

12min REST, then…

WOD (MODIFIED from BrandX 7/9/2014)
TABATA PP, 115#=65544433=34
5min REST, then…
3min Max. box jump overs, 24in=47
2min Max. t2b=33
1min plank (no break)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 09 July 2014 01:27 PM   [ Ignore ]   [ # 21 ]
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5am
Cycling - Climbed South Mountain (South Suppoa peak)
On my bike…. Then did intervals in the steepest part if the route
5 times total 20 miles. That’s the biggest mountain we have in Phoenix

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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: 09 July 2014 02:01 PM   [ Ignore ]   [ # 22 ]
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jennmedic - 09 July 2014 10:50 AM

Warm Up

Strength:
1) 1 and 1/4 front squat: Work up to a max for the day in 10 reps or less.
Started at 205 ended at 245. 245 remains my PR

2) 14 minutes - EMOM, perform:
-Odd minute = 10m front rack walking lunge (95#)
-Even minute = 8 side to side pull ups. 4 to L 4 to R

WOD: For as long as possible, EMOM, perform:
-7x thruster (75#)
-7x pull up
-7x burpee

1 full round and almost another minus 2 burpees

Core:
1) Romanian deadlift (RDL) - 3x8 (AHAP)
155#

Done.

Front Rack Walking Lunge?  Better you than me my friend.  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: 09 July 2014 02:25 PM   [ Ignore ]   [ # 23 ]
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am
Deadlift
375 x 5

pm
With JDG
WOD (from BrandX 7/8/2014)
EMOM for 20min alternating between:
1 thuster, 95#
1 burpee
ADD 1rep to each movement every rd.

~5min rest, then…

AMRAP in 3min of:
30 mountain climbers
30 box step ups
AMRAP in 2min of:
25 AbMat butterfly sit-ups
25 walking lunges
AMRAP in 1min of:
5 standing broad jumps
10 squats
NO REST B/W AMRAPS
SCORES=91/50/18

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 09 July 2014 02:32 PM   [ Ignore ]   [ # 24 ]
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Bored at home after lunch…
Here comes the pain!
100F @ 35% humidity

The NOT Filthy Fifty!
For time:
50 pull-ups - 2’55 (15 in a row)
50 push-ups - 3’02
50 sit-ups - 2’43
50 Superman’s - 1’57
50 wall-ball shots, 16-lb. ball - 2’28
50 box jumps, 24-inch - 3’43

Total - 16’53

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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: 09 July 2014 02:47 PM   [ Ignore ]   [ # 25 ]
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PRJA07 - 09 July 2014 02:32 PM

Bored at home after lunch…
Here comes the pain!
100F @ 35% humidity

The NOT Filthy Fifty!
For time:
50 pull-ups - 2’55 (15 in a row)
50 push-ups - 3’02
50 sit-ups - 2’43
50 Superman’s - 1’57
50 wall-ball shots, 16-lb. ball - 2’28
50 box jumps, 24-inch - 3’43

Total - 16’53

Nice job!  At least it wasn’t too hot.  LOL

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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: 09 July 2014 03:07 PM   [ Ignore ]   [ # 26 ]
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5 rounds
10 burpees
5 pull-ups w/ 32# ruck

1 hour ruck: First 30 min inside on dreadmill set between 3.5 and 5.5 incline. Next half outside in sand (100F, 32% humidity, no sun =  smile

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 09 July 2014 03:28 PM   [ Ignore ]   [ # 27 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


7 Incline Bench Press (5/5) @ 135#
5 Dips (5/5) @ assisted body weight @160#
- Rest 3 Minutes -
10 Leg Press (5/5) @ 360#
10 Calf Raises (5/5) @ 270#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 09 July 2014 03:34 PM   [ Ignore ]   [ # 28 ]
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Active Rest Day

Helped a friend move some of their bigger furniture, then:

3 Rounds:
One-Arm Front Rack Stretch with Resistance Band.  20 Seconds Each Arm
10 Shoulder Dislocates
Two-Arm Front Rack Stretch with Resistance Band.  30 Seconds

3 Sets:
10 Front Box Squats to a 1 Foot Box, 45 lb Barbell

Great job today everyone!

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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: 09 July 2014 04:13 PM   [ Ignore ]   [ # 29 ]
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The Not Filthy Fifty?
Pack:
For time:
35 pull-ups (80 lb assist)
35 push-ups
35 sit-ups (un-anchored, touch hands behind head and to toes)
35 back extensions (45 degree incline, hands behind head)
35 wall-ball shots, 20-lb. ball
35 box jumps, 24-inch
15:03
Women - 14 lb/ 20” (10 lb ball, 18” box)
Kyla: 19:07

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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 04:27 PM   [ Ignore ]   [ # 30 ]
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Smolov Jr - week 3, day 1

HBBS 6x6x100kg

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