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Sunday, March 1st 2009 - Helen
Posted: 01 March 2009 02:47 PM   [ Ignore ]   [ # 61 ]
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pack wod, 40# dumbell swings

11:50

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Posted: 01 March 2009 02:52 PM   [ Ignore ]   [ # 62 ]
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Mr.K - 01 March 2009 01:21 PM

Helen
As Rx’d

9 min flat…

That’s smokin bro…nice job.

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<>< Col 3:23
M/30/5’11”/200#

“I tend to feel that if you want to do ANYTHING other than curl up in a ball and die immediately after a wod, we need to think about intensity there first.” - TP

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Posted: 01 March 2009 02:57 PM   [ Ignore ]   [ # 63 ]
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CFWUx2
Burgener WU

Push Jerk 1-1-1-1-1-1-1
115/125/135/145/155/160/165 (HUGE PR)

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23/M/5’11”/160#

“The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy s**t up off the ground.“ - Coach Rip

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Posted: 01 March 2009 03:00 PM   [ Ignore ]   [ # 64 ]
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Buy In: 15 push-ups (I tried to do them quicker than usual and had to pause for a moment, but I didn’t stop completely), 15 squats, 15 sit-ups.

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)—34# assisted

Time: 6:10

I’m really happy with my time, but I didn’t feel winded like I normally do when I finish a WOD… so I went downstairs and did some squats with the bar. I checked my form in the side mirror, and I was happy to see that I kept the bar in a vertical line. I did 10 front and 15 back. The back squats are much easier than the front ones for me.

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“Nothing worth having comes easy.”

25yo F 159# Starting

Current Weight: 149# (6/11/09)

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Posted: 01 March 2009 03:04 PM   [ Ignore ]   [ # 65 ]
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At a hotel with bare minimum equipment so I wasn’t able to do Rx’d Back extensions and 400m run WOD so I improvised.

Warm-up: 5 min on Elliptical then

Tabata Intervals (20sec on 10 sec off for 8 rounds) of…
Push-ups
Body Squats
Sit-ups
Back Extensions
SDLHPs (50# bar)

Only allowed about 1min rest max between exercises.

By the end I was quivering all over and had a sore on my tailbone from doing so many sit-ups on the hard floor. This was one of the best workouts I have ever done. Prior to Crossfit I probably would have used the eliptical and done a little workout using the minimal equipment available and left feeling like I wasted my time. Crossfit has forced me to think outside the box and as a result I had one of my best workouts using minimal equipment…AWESOME!

Cash out. Hang for max time…1:02min

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<>< Col 3:23
M/30/5’11”/200#

“I tend to feel that if you want to do ANYTHING other than curl up in a ball and die immediately after a wod, we need to think about intensity there first.” - TP

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Posted: 01 March 2009 03:04 PM   [ Ignore ]   [ # 66 ]
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Today:
CFWU x 1 except…
Subbed 15 assisted pistol squats per leg (inside power rack) for over head squats
Subbed HSPUs for Dips
Only did 4 Pull-ups

Helen as Rx’d

13:30

Had to do 400m in doors today. Ran 20 lengths or 10 down and backs in the weight room. All the stopping and going might have added a little to my time. Was hoping to finish under 13:00min today…maybe next time.

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<>< Col 3:23
M/30/5’11”/200#

“I tend to feel that if you want to do ANYTHING other than curl up in a ball and die immediately after a wod, we need to think about intensity there first.” - TP

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Posted: 01 March 2009 03:04 PM   [ Ignore ]   [ # 67 ]
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Malia - 01 March 2009 01:12 PM

Surviving… maybe just a few more days of misery?  Arms feel way better, but my body hurts and I have felt so tired.  I can’t decide if it’s food poisoning post injury, or just the injury itself. 
:(

-Malia

Almost certainly the rhabdo, which will make you feel pretty bad for several days; unless you are having diarrhea, which is not usually seen with rhabdo.  Your best bet is to drink tons of water, which will help you clear the muscle enzymes.  Whatever you do, do not come back too soon.

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45/M/6’/215

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Posted: 01 March 2009 03:20 PM   [ Ignore ]   [ # 68 ]
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FRAN
12/9/6
65lb Thrusters
Body Weight pullups.  Had to jump up and lower down after the first 9.
I will go up in reps next time.

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Posted: 01 March 2009 03:20 PM   [ Ignore ]   [ # 69 ]
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jumpdog - 01 March 2009 03:04 PM
Malia - 01 March 2009 01:12 PM

Surviving… maybe just a few more days of misery?  Arms feel way better, but my body hurts and I have felt so tired.  I can’t decide if it’s food poisoning post injury, or just the injury itself. 
:(

-Malia

Almost certainly the rhabdo, which will make you feel pretty bad for several days; unless you are having diarrhea, which is not usually seen with rhabdo.  Your best bet is to drink tons of water, which will help you clear the muscle enzymes.  Whatever you do, do not come back too soon.

Rhabdo is potentially fatal.  I’d suggest some caution in throwing around that diagnosis.  Malia-if you aren’t feeling right, get some professional attention.

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M 44yrs 6’2/218
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Posted: 01 March 2009 03:31 PM   [ Ignore ]   [ # 70 ]
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Today I did Friday’s workout (090227)

In between Puppies and Pack:
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

14:28 min

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M/42/82kg/1.89m - Recovering from shoulder surgery on Nov 9 2012.

“Continuous effort - not strength or intelligence - is the key to unlocking our potential.”
— Winston S. Churchill

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Posted: 01 March 2009 03:43 PM   [ Ignore ]   [ # 71 ]
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Helen as rx’d

Time=12.24mins(pr!)

Previous time was 14.32mins with jumping pullups

My 1st round was about 2.50 but after that I really struggled with the runs and swings. Its a combo that destroys me. Then again anything combined with running breaks me! smile

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Male,31yr old,5ft10ins,78kg

Xfit started 02-08-08 :) Uk Xfitter

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Posted: 01 March 2009 03:55 PM   [ Ignore ]   [ # 72 ]
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Delita Wright - 01 March 2009 11:12 AM

Today is my rest day; I’m running a day behind.

*Thank you* for continuing to post the buttercup scaling. I can do puppy many times now (yea!) but still need buttercup on some. I also really appreciate the additional video links.

Usually, I don’t post except on my workout log but just wanted to let you know that I’m still here and still going! Thanks for all your extreme help!

NTW, I actually ran 200m 3x yesterday. =)

Delita
xfitgramma

Delita glad to see your post and that you’re still Crossfitting and progressing out of buttercups!!!!

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 01 March 2009 03:56 PM   [ Ignore ]   [ # 73 ]
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Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups

First two sets I used a 45lb but had to switch to the 35lb for set three 13:05
Drinking beer late Sat and Crossfit early Sun don’t mix

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M/32/5’9/ 179lb
Crossfitting since 1-8-09
starting weight 219

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Posted: 01 March 2009 04:03 PM   [ Ignore ]   [ # 74 ]
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3/1/09
Warm up - 25 squats and practice with 45#
Push Jerk 1-1-1-1-1-1-1 reps
65#-85-85-95(F)-85-85-90(shaky)

POSE Skill work on treadmill
WU = 0.5 mile (5:24); 3x2 Drills (~0.5 mile)
1 mile Tempo (8:39) kept form pretty well
2 min break - drill & reset
0.5 mile (4:50) cadence counting
1 min walk and reset
0,5 mile (4:30)  good form - stayed off heals
Note: first time with running flats and without orthotics.
3 weeks of retraining myself now.  This is not an easy transition for me!

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41/F/5’6”/150
Crossfit BD: 11/30/08
Zone Diet BD: 9/1/02

Do one thing everyday that scares you. - Eleanor Roosevelt

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Posted: 01 March 2009 04:05 PM   [ Ignore ]   [ # 75 ]
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Shoulder Press
I haven’t posted in a few days. With my husband and son having birthdays too many new computer games in the house and I get bumped cool mad

on Feb 26 Thursday
WU pullups
5@ 38#, 5@58#
set 5x5x5
63-68-73 (which was wrong, I should have been 5# down on all of them)
10-7-4 @48#
disturbing tendency all of a sudden to press forward rather than up, workked on it the whole time but don’t think I fixed it.

Feb 27 Friday
row 1000m
25 burpees
row 750m
50 burpees
row 500m
75 burpees
24:48 sucked

too many people at the class so some people used KB swings as a sub for rowing, but were finishing the swings in half the time of the row, very discouraging.

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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