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Thursday, July 10th, 2014 - Chipper
Posted: 10 July 2014 11:43 AM   [ Ignore ]   [ # 31 ]
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I thought it was a beutiful morning…
87F @ 60% humidity (where is the rain?)
6 miles run - @ 8’30 pace

My legs are trash from yesterday’s climb repeats on the bike
Do this slow run was more like a moist shuffle all the way

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“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: 10 July 2014 12:04 PM   [ Ignore ]   [ # 32 ]
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jennmedic - 10 July 2014 09:17 AM
TM79 - 10 July 2014 08:41 AM

84 Degrees
70% Humidity

Warm Up:
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 Back Squats to 12” Box, 45 lb Barbell

140710
For Time:
50 Hammer Grip Pull-ups with Knees to Elbows on Each Rep 4:24 (Started with 10.  Mostly sets of 5 after that)
100 Meter Walking Lunges 3:31
50 Dips 3:49
100 Meter Walking Lunges 2:51
30 Pull-ups, 30 Dips (6 Rounds: 5 Pull-ups, 5 Dips)  3:10
17:45

Comments:  Wasn’t feeling this one today, but am pleased with the time.  Got the mobility/stretching in before the walking lunges.  Back Box Squats felt pretty good.  Tried to focus on keeping legs wide and toes pointed slightly out, and also tried to maintain a vertical torso for the most part (looking straight ahead, etc.)  I could really feel it in my hips.

Great job to all of you today!

Good time. Way to push through even when your not feeling it. Very BEASTLY.

Thanks 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.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 10 July 2014 12:07 PM   [ Ignore ]   [ # 33 ]
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OPG57 - 10 July 2014 09:34 AM
TM79 - 10 July 2014 08:41 AM

84 Degrees
70% Humidity

Warm Up:
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 Back Squats to 12” Box, 45 lb Barbell

140710
For Time:
50 Hammer Grip Pull-ups with Knees to Elbows on Each Rep 4:24 (Started with 10.  Mostly sets of 5 after that)
100 Meter Walking Lunges 3:31
50 Dips 3:49
100 Meter Walking Lunges 2:51
30 Pull-ups, 30 Dips (6 Rounds: 5 Pull-ups, 5 Dips)  3:10
17:45

Comments:  Wasn’t feeling this one today, but am pleased with the time.  Got the mobility/stretching in before the walking lunges.  Back Box Squats felt pretty good.  Tried to focus on keeping legs wide and toes pointed slightly out, and also tried to maintain a vertical torso for the most part (looking straight ahead, etc.)  I could really feel it in my hips.

Great job to all of you today!

Good workout Trent. Glad to here your working box squat form. Be patient. Heres a short video of me doing overhead squat. Notice how I sit back into squat. That’s what I’m trying to get you to do on the form. http://vimeo.com/100431261. have a great day Trent

Thanks for the video Guy.  Trying to keep the torso vertical is what I’m mainly trying to focus on.  I feel like a lot of the other adjustments will come naturally.  I even try to work on it every time I stand up or sit down on the couch, etc.  Hopefully one of these days…  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.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 10 July 2014 12:10 PM   [ Ignore ]   [ # 34 ]
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PRJA07 - 10 July 2014 11:43 AM

I thought it was a beutiful morning…
87F @ 60% humidity (where is the rain?)
6 miles run - @ 8’30 pace

My legs are trash from yesterday’s climb repeats on the bike
Do this slow run was more like a moist shuffle all the way

The rain is in NC.  LOL  6 miles at 8:30?  I’d just be trying to cross the finish line alive.  Great job!

 Signature 

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: 10 July 2014 12:26 PM   [ Ignore ]   [ # 35 ]
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MON 07072014 Dojo 15 minutes then realized I should not be moving.  At all. 

THU 07102014 Clean variations
WU 2 farmer carries 50 lbs x50 meters slight incline
Muscle clean 1-1-1-1-1 (20-30-30-40-40 lbs)
Power clean 3-3-3-3-3 (41-41-41-51-51 lbs)
Clean 5-5-5-5 (41-41-41-41 lbs) and 5 front squats

Worked on form.  My squat cleans suck.  Need a real coach.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 10 July 2014 12:44 PM   [ Ignore ]   [ # 36 ]
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dawndelion - 10 July 2014 12:26 PM

MON 07072014 Dojo 15 minutes then realized I should not be moving.  At all. 

THU 07102014 Clean variations
Muscle clean 1-1-1-1-1 (20-30-30-40-40 lbs)
Power clean 3-3-3-3-3 (41-41-41-51-51 lbs)
Clean 5-5-5-5 (41-41-41-41 lbs) and 5 front squats

Worked on form.  My squat cleans suck.  Need a real coach.

Good work Dawn 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: 10 July 2014 01:01 PM   [ Ignore ]   [ # 37 ]
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TM79 - 10 July 2014 12:07 PM
OPG57 - 10 July 2014 09:34 AM
TM79 - 10 July 2014 08:41 AM

84 Degrees
70% Humidity

Warm Up:
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 Back Squats to 12” Box, 45 lb Barbell

140710
For Time:
50 Hammer Grip Pull-ups with Knees to Elbows on Each Rep 4:24 (Started with 10.  Mostly sets of 5 after that)
100 Meter Walking Lunges 3:31
50 Dips 3:49
100 Meter Walking Lunges 2:51
30 Pull-ups, 30 Dips (6 Rounds: 5 Pull-ups, 5 Dips)  3:10
17:45

Comments:  Wasn’t feeling this one today, but am pleased with the time.  Got the mobility/stretching in before the walking lunges.  Back Box Squats felt pretty good.  Tried to focus on keeping legs wide and toes pointed slightly out, and also tried to maintain a vertical torso for the most part (looking straight ahead, etc.)  I could really feel it in my hips.

Great job to all of you today!

Good workout Trent. Glad to here your working box squat form. Be patient. Heres a short video of me doing overhead squat. Notice how I sit back into squat. That’s what I’m trying to get you to do on the form. http://vimeo.com/100431261. have a great day Trent

Thanks for the video Guy.  Trying to keep the torso vertical is what I’m mainly trying to focus on.  I feel like a lot of the other adjustments will come naturally.  I even try to work on it every time I stand up or sit down on the couch, etc.  Hopefully one of these days…  wink

It comes with time Trent, I spent 6 months training Olympic lifts exclusively 4 days a week before I got any decent flexibility and speed. That’s a reason I harp about people spending more time practicing snatches and C+J, These movements are very unnatural for folks with normal restricted range of motion in there joints . Take care

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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: 10 July 2014 01:11 PM   [ Ignore ]   [ # 38 ]
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warm up
MOBs

Lift
BS
[3@135;3@165;3@195 warm up]
Attempt 8x2reps @215; got 8x2 in 8:57
Debrief- ALL to 13in BOX.  ALL BELTED.  Decent.

15min REST, then…

WOD (SCALED from BrandX 7/10/2014)
AMRAP in 15min of:
3 power snatch, 135#
15 wall ball, 10ft & 20#
TOTAL=6complete +3/0

Pleased to have chucked up 21reps @135 with decent form.

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

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Posted: 10 July 2014 02:37 PM   [ Ignore ]   [ # 39 ]
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WU: 2.1mi jog, 20:11
Pack
For time:
15-ft. rope climbs, 5 ascents, subbed 20 knees-to-elbow towel pullups
100-meter walking lunge
30 dips
100-meter walking lunge
5 muscle-ups -or- 10 muscle-up progressions, subbed 4 pullups/4 dips per MU
26:45

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43/M/5’8”/160# (180# in early 2012)

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Posted: 10 July 2014 04:24 PM   [ Ignore ]   [ # 40 ]
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TM79 - 10 July 2014 12:10 PM
PRJA07 - 10 July 2014 11:43 AM

I thought it was a beutiful morning…
87F @ 60% humidity (where is the rain?)
6 miles run - @ 8’30 pace

My legs are trash from yesterday’s climb repeats on the bike
Do this slow run was more like a moist shuffle all the way

The rain is in NC.  LOL  6 miles at 8:30?  I’d just be trying to cross the finish line alive.  Great job!

You are too kind… I’m trying to train smarter to avoid injury but I can’t wait for the 70.3 race in October

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“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: 10 July 2014 04:37 PM   [ Ignore ]   [ # 41 ]
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PRJA07 - 10 July 2014 04:24 PM
TM79 - 10 July 2014 12:10 PM
PRJA07 - 10 July 2014 11:43 AM

I thought it was a beutiful morning…
87F @ 60% humidity (where is the rain?)
6 miles run - @ 8’30 pace

My legs are trash from yesterday’s climb repeats on the bike
Do this slow run was more like a moist shuffle all the way

The rain is in NC.  LOL  6 miles at 8:30?  I’d just be trying to cross the finish line alive.  Great job!

You are too kind… I’m trying to train smarter to avoid injury but I can’t wait for the 70.3 race in October

Are you doing Austin? Good luck on the training

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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: 10 July 2014 05:16 PM   [ Ignore ]   [ # 42 ]
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Joined  2011-10-06

20140710 Thu
Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

45/65/85/95/105
95/105/115/125/135
65/75/85/95/105

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 10 July 2014 05:33 PM   [ Ignore ]   [ # 43 ]
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WU
3 Rounds
Sampson
15 Squats with Bar
20 Sit ups
20 Medicine Ball Slams

WOD For time:
15-ft. rope climbs, 5 ascents (subbed 20 knees-to-elbow towel pull-ups)
100-meter walking lunge (80 meters)
30 dips
100-meter walking lunge (80 meters)
5 muscle-ups (Subbed 4 PU/4 Dips)

Somehow I managed to miss starting my timer. Based on the total workout time it must have been around 25minutes… Doh!

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Posted: 10 July 2014 05:36 PM   [ Ignore ]   [ # 44 ]
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Thrusters, HPC, SDHP
Pack:
Complete as many rounds as possible 20 minutes of:
65 (sub 60) pound Thruster, 5 reps
65 (sub 60) pound Hang Powercleans, 7 reps
65 (sub 60) pound Sumo Deadlift High-pull, 10 reps
9 rounds + Thrusters + Powercleans + 6 SDHPs
women - 45# (sub 40) Kyla
7 rounds + Thrusters + Powercleans + 7 SDHPs

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M / 56 / 5’ 7” / 180 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: 10 July 2014 05:57 PM   [ Ignore ]   [ # 45 ]
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THURSDAY 140710

Porch
For time:
15-ft. rope climbs, 8 ascents
100-meter walking lunge
40 dips
100-meter walking lunge
8 muscle-ups - red band assist

14:34

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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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