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Saturday, July 12th, 2014 - Handstands and squats
Posted: 12 July 2014 12:10 PM   [ Ignore ]   [ # 16 ]
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Border Sheepdog - 12 July 2014 12:04 PM

100m hill sprints for 25 min (92F 27% humidity when I started, 99F at end)

Jogged 4 min to car.

20 burpees
25 min run on road and trail (100F at start, 104F at the end)

$O - 20 burpees

Sprints done on first hill on T. pass near house.

Everyone have a great weekend.

sounds like a challenging WOD in that heat. Good work as long as you survived it without heat stroke LOL

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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: 12 July 2014 12:15 PM   [ Ignore ]   [ # 17 ]
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Box jumps, dumbbell thruster

Deadlifts
5x5, 235#

Pullups, greenband
4x10 on the minute

Workout from local gym:
20 box jumps (18”)
9 dumbbell thrusters, 25#
16 box jumps
6 dumbbell thrusters
12 box jumps
3 dumbbell thrusters
Time: 5:28

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 12 July 2014 12:32 PM   [ Ignore ]   [ # 18 ]
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WU
3 Rounds
Sampson
3 minute 3.5mph walk on treadmill
15 Sit Ups
10 Pull Ups
10 Dips

WOD
2 minute Hand Stand (oooouuuucchhhhh!)
60 squats
60 meter Bear Crawl
60 Squats
30 Inclined Push Ups
15 25# Dumbell Presses

Time: 13:24

I LOVE CrossFit. Now that I have been doing this for a couple months I can not only see, but objectively measure, my progress!

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Posted: 12 July 2014 01:23 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 12 July 2014 11:41 AM
SheepDawg - 12 July 2014 11:02 AM

For the past week my first-born and I have been at Boy Scout camp.  I didn’t tally, but I believe. I walked well over 30 miles and swam at least a couple.  I also found a branch in our campsite that became my pull-up bar.  I tried to do a pull-up every time I entered or left camp.

Camp or Jamboree? good job on finding natural workout equipment and long walks wink

Summer camp.  And the best part (health-wise, for me) is that I actually lost a couple pounds despite a carb-heavy menu.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 12 July 2014 01:26 PM   [ Ignore ]   [ # 20 ]
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62 mile bike ride with West Valley Cycle
Another hard ride!!!! Great fun
Then 1000M swim as recovery

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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: 12 July 2014 02:01 PM   [ Ignore ]   [ # 21 ]
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5 rounds for time of:
Swim 200 meters
Rest 2 minutes

3:31,  3:31,  3:31,  3:31,  3:28 (PR)

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M/44/6´/185
CF since 08/01/2013

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Posted: 12 July 2014 02:32 PM   [ Ignore ]   [ # 22 ]
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SheepDawg - 12 July 2014 01:23 PM
OPG57 - 12 July 2014 11:41 AM
SheepDawg - 12 July 2014 11:02 AM

For the past week my first-born and I have been at Boy Scout camp.  I didn’t tally, but I believe. I walked well over 30 miles and swam at least a couple.  I also found a branch in our campsite that became my pull-up bar.  I tried to do a pull-up every time I entered or left camp.

Camp or Jamboree? good job on finding natural workout equipment and long walks wink

Summer camp.  And the best part (health-wise, for me) is that I actually lost a couple pounds despite a carb-heavy menu.

Good job .Burgers hot dogs Chips, sodas. can be killers for your diet.Congrats on weight loss

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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: 12 July 2014 02:32 PM   [ Ignore ]   [ # 23 ]
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PRJA07 - 12 July 2014 01:26 PM

62 mile bike ride with West Valley Cycle
Another hard ride!!!! Great fun
Then 1000M swim as recovery

Well done!

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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: 12 July 2014 03:22 PM   [ Ignore ]   [ # 24 ]
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It was a “Jennmedic-esque” day here LOL

88 Degrees
47% Humidity

140711
AMRAP 15 Minutes:
75 lb Power Snatch, 10 Reps
20 Box Jumps, 20” Box

4 Rounds + 8 Snatches

1 Minute Rest

140712 Packish
For Time:
2 Minute Handstand Hold (Broken up into 3 Handstands)
60 Squats to a 12” Box
60 Meter (200’) Bear Crawl
60 Squats to a 12” Box
15 Standing Shoulder Dumbbell Press, 40 lb Dumbbells (First 10 Reps Unbroken)
15:30

Refueled, Rehydrated

Cleaned:
Bathrooms, Bedrooms, Garage, Porches

90 Degrees
40% Humidity

Weeded
Mowed the Yard

Ran 2.25 Miles (Slow-Medium Pace)
20:31 (9.07 Minute/Mile Pace)

Stretching/Mobility
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds each arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds

DONE.  LOL

Comments:  In the first workout I subbed 75 lb Barbell Power Snatches for Dumbbell Snatches.  I tried a few Squat Snatches beforehand and am not quite comfortable enough with the transitions from the pull to front rack position and back to do those in a WOD yet.  So I just stuck with Power Snatches and took my time to make sure my form was good.  Subbed Box Jumps for Jumping Rope as my jump rope is in my suitcase on the way to Texas right now.  Second Workout:  Broke up the Handstand Hold to keep from blacking out and breaking my neck.  Squats were to a 12” box.  Subbed Bear Crawl for Handstand Walk.  First time doing Bear Crawl and I really enjoyed it.  It reminded me of being a kid and pushing my Tonka Truck all over the place…  Probably could’ve gotten all 15 Shoulder Press unbroken but I took a break.  For some reason I got really dizzy after the first ten reps.  Maybe I forgot to breath or something.  I put the dumbbells down and walked over toward the rug so if I did fall it wouldn’t hurt as bad.  After that, I ate lunch and cleaned the house, then mowed the yard and weeded.  Then a 2.25 mile run.  My legs were Jello for that, but I’m taking tomorrow and probably Monday off so I wanted to go ahead and cash out with a bang.  Did some stretching after the run and that’s about it. 

Good job to all of you 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: 12 July 2014 03:25 PM   [ Ignore ]   [ # 25 ]
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PRJA07 - 12 July 2014 01:26 PM

62 mile bike ride with West Valley Cycle
Another hard ride!!!! Great fun
Then 1000M swim as recovery

Awesome Man!  Nice work!

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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: 12 July 2014 04:10 PM   [ Ignore ]   [ # 26 ]
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TM79 - 12 July 2014 03:22 PM

It was a “Jennmedic-esque” day here LOL

88 Degrees
47% Humidity

140711
AMRAP 15 Minutes:
75 lb Power Snatch, 10 Reps
20 Box Jumps, 20” Box

4 Rounds + 8 Snatches

1 Minute Rest

140712 Packish
For Time:
2 Minute Handstand Hold (Broken up into 3 Handstands)
60 Squats to a 12” Box
60 Meter (200’) Bear Crawl
60 Squats to a 12” Box
15 Standing Shoulder Dumbbell Press, 40 lb Dumbbells (First 10 Reps Unbroken)

Refueled, Rehydrated

Cleaned:
Bathrooms, Bedrooms, Garage, Porches

90 Degrees
40% Humidity

Weeded
Mowed the Yard

Ran 2.25 Miles (Slow-Medium Pace)
20:31 (9.07 Minute/Mile Pace)

Stretching/Mobility
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds each arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds

DONE.  LOL

Comments:  In the first workout I subbed 75 lb Barbell Power Snatches for Dumbbell Snatches.  I tried a few Squat Snatches beforehand and am not quite comfortable enough with the transitions from the pull to front rack position and back to do those in a WOD yet.  So I just stuck with Power Snatches and took my time to make sure my form was good.  Subbed Box Jumps for Jumping Rope as my jump rope is in my suitcase on the way to Texas right now.  Second Workout:  Broke up the Handstand Hold to keep from blacking out and breaking my neck.  Squats were to a 12” box.  Subbed Bear Crawl for Handstand Walk.  First time doing Bear Crawl and I really enjoyed it.  It reminded me of being a kid and pushing my Tonka Truck all over the place…  Probably could’ve gotten all 15 Shoulder Press unbroken but I took a break.  For some reason I got really dizzy after the first ten reps.  Maybe I forgot to breath or something.  I put the dumbbells down and walked over toward the rug so if I did fall it wouldn’t hurt as bad.  After that, I ate lunch and cleaned the house, then mowed the yard and weeded.  Then a 2.25 mile run.  My legs were Jello for that, but I’m taking tomorrow and probably Monday off so I wanted to go ahead and cash out with a bang.  Did some stretching after the run and that’s about it. 

Good job to all of you today!

Good little WOD working WOD combo.Watch that dizzy stuff Buddy. enjoy the next couple off. 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: 12 July 2014 04:42 PM   [ Ignore ]   [ # 27 ]
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OPG57 - 12 July 2014 04:10 PM
TM79 - 12 July 2014 03:22 PM

It was a “Jennmedic-esque” day here LOL

88 Degrees
47% Humidity

140711
AMRAP 15 Minutes:
75 lb Power Snatch, 10 Reps
20 Box Jumps, 20” Box

4 Rounds + 8 Snatches

1 Minute Rest

140712 Packish
For Time:
2 Minute Handstand Hold (Broken up into 3 Handstands)
60 Squats to a 12” Box
60 Meter (200’) Bear Crawl
60 Squats to a 12” Box
15 Standing Shoulder Dumbbell Press, 40 lb Dumbbells (First 10 Reps Unbroken)

Refueled, Rehydrated

Cleaned:
Bathrooms, Bedrooms, Garage, Porches

90 Degrees
40% Humidity

Weeded
Mowed the Yard

Ran 2.25 Miles (Slow-Medium Pace)
20:31 (9.07 Minute/Mile Pace)

Stretching/Mobility
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds each arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds

DONE.  LOL

Comments:  In the first workout I subbed 75 lb Barbell Power Snatches for Dumbbell Snatches.  I tried a few Squat Snatches beforehand and am not quite comfortable enough with the transitions from the pull to front rack position and back to do those in a WOD yet.  So I just stuck with Power Snatches and took my time to make sure my form was good.  Subbed Box Jumps for Jumping Rope as my jump rope is in my suitcase on the way to Texas right now.  Second Workout:  Broke up the Handstand Hold to keep from blacking out and breaking my neck.  Squats were to a 12” box.  Subbed Bear Crawl for Handstand Walk.  First time doing Bear Crawl and I really enjoyed it.  It reminded me of being a kid and pushing my Tonka Truck all over the place…  Probably could’ve gotten all 15 Shoulder Press unbroken but I took a break.  For some reason I got really dizzy after the first ten reps.  Maybe I forgot to breath or something.  I put the dumbbells down and walked over toward the rug so if I did fall it wouldn’t hurt as bad.  After that, I ate lunch and cleaned the house, then mowed the yard and weeded.  Then a 2.25 mile run.  My legs were Jello for that, but I’m taking tomorrow and probably Monday off so I wanted to go ahead and cash out with a bang.  Did some stretching after the run and that’s about it. 

Good job to all of you today!

Good little WOD working WOD combo.Watch that dizzy stuff Buddy. enjoy the next couple off. wink

Thanks Guy.  Will do.  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: 12 July 2014 04:49 PM   [ Ignore ]   [ # 28 ]
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TM79 - 12 July 2014 04:42 PM
OPG57 - 12 July 2014 04:10 PM
TM79 - 12 July 2014 03:22 PM

It was a “Jennmedic-esque” day here LOL

88 Degrees
47% Humidity

140711
AMRAP 15 Minutes:
75 lb Power Snatch, 10 Reps
20 Box Jumps, 20” Box

4 Rounds + 8 Snatches

1 Minute Rest

140712 Packish
For Time:
2 Minute Handstand Hold (Broken up into 3 Handstands)
60 Squats to a 12” Box
60 Meter (200’) Bear Crawl
60 Squats to a 12” Box
15 Standing Shoulder Dumbbell Press, 40 lb Dumbbells (First 10 Reps Unbroken)

Refueled, Rehydrated

Cleaned:
Bathrooms, Bedrooms, Garage, Porches

90 Degrees
40% Humidity

Weeded
Mowed the Yard

Ran 2.25 Miles (Slow-Medium Pace)
20:31 (9.07 Minute/Mile Pace)

Stretching/Mobility
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds each arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds

DONE.  LOL

Comments:  In the first workout I subbed 75 lb Barbell Power Snatches for Dumbbell Snatches.  I tried a few Squat Snatches beforehand and am not quite comfortable enough with the transitions from the pull to front rack position and back to do those in a WOD yet.  So I just stuck with Power Snatches and took my time to make sure my form was good.  Subbed Box Jumps for Jumping Rope as my jump rope is in my suitcase on the way to Texas right now.  Second Workout:  Broke up the Handstand Hold to keep from blacking out and breaking my neck.  Squats were to a 12” box.  Subbed Bear Crawl for Handstand Walk.  First time doing Bear Crawl and I really enjoyed it.  It reminded me of being a kid and pushing my Tonka Truck all over the place…  Probably could’ve gotten all 15 Shoulder Press unbroken but I took a break.  For some reason I got really dizzy after the first ten reps.  Maybe I forgot to breath or something.  I put the dumbbells down and walked over toward the rug so if I did fall it wouldn’t hurt as bad.  After that, I ate lunch and cleaned the house, then mowed the yard and weeded.  Then a 2.25 mile run.  My legs were Jello for that, but I’m taking tomorrow and probably Monday off so I wanted to go ahead and cash out with a bang.  Did some stretching after the run and that’s about it. 

Good job to all of you today!

Good little WOD working WOD combo.Watch that dizzy stuff Buddy. enjoy the next couple off. wink

Thanks Guy.  Will do.  wink

Good deal. I just watched your 75 lbs power snatch I commented in movie section. Take care 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: 12 July 2014 05:02 PM   [ Ignore ]   [ # 29 ]
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So…..after running a couple of longer distance races (10 - 15 miles) I decided that my feet shouldn’t be so sore.  A visit to the ortho confirmed multiple stress fractures.  Dang.  Time to rest those feet and work ankle-up.

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Posted: 12 July 2014 05:08 PM   [ Ignore ]   [ # 30 ]
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canis_nerdus - 12 July 2014 05:02 PM

So…..after running a couple of longer distance races (10 - 15 miles) I decided that my feet shouldn’t be so sore.  A visit to the ortho confirmed multiple stress fractures.  Dang.  Time to rest those feet and work ankle-up.

Sorry to hear that Canis.  I hope you have a fast and complete recovery.

 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.


34/M/5’10”/185

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