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Friday, Febuary 27, 2009 - Hip-Back Extensions, Run 400 Meters
Posted: 27 February 2009 02:20 PM   [ Ignore ]   [ # 76 ]
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For time:
21 Good Mornings 45#
Run 400 meters
18 Good Mornings 45#
Run 400 meters
15 Good Mornings 45#
Run 400 meters
12 Good Mornings 45#
Run 400 meters
9 Good Mornings 45#
Run 400 meters
6 Good Mornings 45#
Run 400 meters
3 Good Mornings 45#
Run 400 meters

21:35

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“Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it.  Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before.”  ~Jacob A. Riis

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Posted: 27 February 2009 02:20 PM   [ Ignore ]   [ # 77 ]
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For time:

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions

Missed the last two rounds, my fatigue took me over. I expect myself to fight through that, but it being my third day on CrossFit, I see that improving over the next couple weeks..

Time - 14:15

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208 lbs.

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Posted: 27 February 2009 02:25 PM   [ Ignore ]   [ # 78 ]
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Malia - 27 February 2009 01:56 PM

Oh Joel… how right you were. :(

I intend to stop being a jacka## at some point or another.  Looks like a few rest days. :( 
Doc says I’m still allowed to run.  No weights allowed until the enzyme labs come back.  I try to push myself hard, but I need to learn to do it within a reasonable healthy boundary.  It probably didn’t help that I tried to do more yesterday, but only made it half-way through my WOD (100 meter lunges, 15 situps, 15 pullups * 4)—I knew something was wrong.  My arms just felt weird.  Lesson fully learned.

Don’t make fun of me… or else I will punch you with my Rhabdo arms. wink

-Malia

Malia - are you saying that you’ve been to a doctor and may have Rhabdo?

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“Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in sideways, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow - what a Ride!’” -Peter Sage

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Posted: 27 February 2009 02:31 PM   [ Ignore ]   [ # 79 ]
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TexasPatrick - 27 February 2009 02:07 PM
Hambone - 27 February 2009 02:04 PM
Mr.K - 27 February 2009 01:46 PM
Hambone - 27 February 2009 01:23 PM

Oh yeah and i got my FIRST MUSCLE-UP!! Thanks to Mr. K’s coaching. Only did a couple today but next week ill be working on trying to do a few of them in a row.

Its a proud moment for me(tear)!! jk haha u did good Hambone. Once u get one they just start comin in droves!!!waiting for that WOD-30 MU for time!!

Haha i think we need a little more practice before we get to that one. Atleast you would finish with a decent time. That WOD would take me 2 days.

Haha!! At first it’s all like “gee, wish I could get more pullups” till you realize that means you have to do whole workouts with 100 pullups.  So then you get that first muscleup and you’re all hooray hooray . . . then it’s like oh man . . . now I need 29 more . . .

Thank you very much TP. And I was just going to post all proud and euphoric that I just got my first Muscle Up, but you had to put that in perspective.  wink Anyway, I almost did a second one but slipped on the ring just before finishing it, and ony just managed to save myself from having to post on the “I kicked my own ...”-thread. 29 More to come then, huh… It’ll just have to be “3.2.1. GO!”, I guess.

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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric

“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound

“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick

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Posted: 27 February 2009 02:31 PM   [ Ignore ]   [ # 80 ]
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as rx’d

20:30

needed more coffee…

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Posted: 27 February 2009 02:38 PM   [ Ignore ]   [ # 81 ]
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10 min jog warm up

WOD- Pack
400 meters
18 good mornings
400 meters
15 good mornings
400 meter
12 gm
400 meter
9 gm
400 meter
6 good mornings
400 meters
3 good mornings
400 meters

16:08

2x20 hollow rocks

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F 28 years/5’8”/22 weeks, Due May 8th

CrossFit Binghamton

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Posted: 27 February 2009 02:41 PM   [ Ignore ]   [ # 82 ]
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BathMatt - 27 February 2009 07:22 AM
bigstabile - 27 February 2009 07:08 AM
barkbark - 27 February 2009 07:06 AM

Quick question.  I don’t think I am the only one who may workout at a semi-small gym but while using two machines (ex: treadmill and the back ex machine) how do you guys make sure others don’t take that machine?  In my gym its a pretty dog eat dog world, so I was wondering how people did this in a polite way?

Also, excited to do this one later!


I used to just leave my water bottle on the treadmill, or a towel.  Luckily there were plenty of treadmills that it wasn’t ever a problem.

Yup,
Bring a bunch of useless gear and leave it draped all over the treadmill while you aren’t on it… workout log, weight belt, extra shoes, water bottle, sweat towel, stopwatch, etc…

People should take the hint.
wink

Or if someone gets on your treadmill you could bite their leg.  That would get them off.

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F 28 years/5’8”/22 weeks, Due May 8th

CrossFit Binghamton

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Posted: 27 February 2009 02:43 PM   [ Ignore ]   [ # 83 ]
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OHS

3/3/3/3/3
135/155/175/185/205

then

AMRAP 2min D-U’s

73

got the first 41 straight PR! then cramped up in the right calf muscle, dang that hurts so I stuggled along until the end.

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Don’t help me or serve me, but let me see it once, because I need it. Don’t work for my happiness, my brothersshow me yoursshow me that it is possibleshow me your achievementand the knowledge will give me the courage for mine.
Ayn Rand, The Fountainhead

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Posted: 27 February 2009 02:55 PM   [ Ignore ]   [ # 84 ]
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TexasPatrick - 27 February 2009 02:07 PM
Hambone - 27 February 2009 02:04 PM
Mr.K - 27 February 2009 01:46 PM
Hambone - 27 February 2009 01:23 PM

Oh yeah and i got my FIRST MUSCLE-UP!! Thanks to Mr. K’s coaching. Only did a couple today but next week ill be working on trying to do a few of them in a row.

Its a proud moment for me(tear)!! jk haha u did good Hambone. Once u get one they just start comin in droves!!!waiting for that WOD-30 MU for time!!

Haha i think we need a little more practice before we get to that one. Atleast you would finish with a decent time. That WOD would take me 2 days.

Haha!! At first it’s all like “gee, wish I could get more pullups” till you realize that means you have to do whole workouts with 100 pullups.  So then you get that first muscleup and you’re all hooray hooray . . . then it’s like oh man . . . now I need 29 more . . .

Lol, yep I can see where that looks like a steep mountain to climb! That’s y I love CF, it is never ending possibilities!!

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Posted: 27 February 2009 02:58 PM   [ Ignore ]   [ # 85 ]
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sailomb - 27 February 2009 08:14 AM

row 500m - push presses 85# (21-18-15-12) time 18:21

Did my first muscle up last night!!!!!!!

http://www.youtube.com/watch?v=gk7HDtpDWv8

That is money dude!

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M/31/5’11”/167

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Posted: 27 February 2009 03:03 PM   [ Ignore ]   [ # 86 ]
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For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

16:44

Two Rx in a row…make it three with the rest day tomorrow!!  Just keep those weights away and I’m in good shape!  Then again, that’s how I got into this mess (i.e. weak) to begin with!

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Posted: 27 February 2009 03:16 PM   [ Ignore ]   [ # 87 ]
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For Time:

100’ walking lunges
21 pull-ups (kipping, red band assist)
21 sit-ups
100’ walking lunges
18 pull-ups, 18 sit-ups
100’ walking lunges
15 pull-ups, 15 sit-ups
100’ walking lunges
12 pull-ups, 12 sit-ups
100’ walking lunges
9 pull-ups, 9 sit-ups
100’ walking lunges
6 pull-ups, 6 sit-ups

20:30

I swear I couldn’t remember whether I was on my third or fourth round… “did I do the round of 15???” as I’m finishing up my 12 sit-ups. Did 3 more just in case. Tried to calculate based on time. Kept going as if I did the round of 15. Until the end, when I finished the round of 6 and hit “stop”. Then I thought some more and thought that I didn’t, so I went back for more lunges. Then I found some math abilities and realized that there was no way I had missed them, so I stopped for good this time. Wow, hypoxic math skills need work.

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F44, 6’-0”, 152lbs
“The chief cause for failure and unhappiness is trading what we want most - for what we want in the moment”

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Posted: 27 February 2009 03:26 PM   [ Ignore ]   [ # 88 ]
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CFWU (minus back extensions)

Puppies as Rx’ed
8:16

And I could hardly walk afterwards.

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“In my experience, if something seems too good to be true, it’s best to shoot it, just in case.” Fiona Glenanne
“Pursue discomfort” Garddawg 09-13-09

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Posted: 27 February 2009 03:27 PM   [ Ignore ]   [ # 89 ]
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tulatel - 27 February 2009 02:31 PM

Thank you very much TP. And I was just going to post all proud and euphoric that I just got my first Muscle Up, but you had to put that in perspective.  wink Anyway, I almost did a second one but slipped on the ring just before finishing it, and ony just managed to save myself from having to post on the “I kicked my own ...”-thread. 29 More to come then, huh… It’ll just have to be “3.2.1. GO!”, I guess.

Hahaha! No, It’s a great thing and many congratulations to you and to Hambone.

It’s a huge milestone.  But it’s also another entry in the series: “Reward for hard work and work well done is the chance to do more work.” 

grin

And yeah, I nearly kicked my own a** on a several muscle ups . . . including the one where I used my head against the wall to get out of the dip . . . nice.

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

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There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 27 February 2009 03:39 PM   [ Ignore ]   [ # 90 ]
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Took it easy today
Row 2k
Run 1 mile

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