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  #1001  
Old 24 September 2010, 21:14
kmc86 kmc86 is offline
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Seems like I've only been doing met-con's lately.

"Jerry"

1 Mile Run
2k Row
1 Mile Run

25:27 (suckin wind after the first 500m's in rowing)


RIP SGM Patton
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  #1002  
Old 26 September 2010, 18:33
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bm2bob bm2bob is offline
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IBP 135x5x1, 155x5x1 175x5x3. (haven't done inclines in 5 years didn't know where to start.)

Michael 3 RFT 800M run 50 B/E 50 situps. Sub elliptical, incline B/E 4 count flutter kicks

24'19"
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  #1003  
Old 27 September 2010, 18:28
kmc86 kmc86 is offline
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Location: Colorado
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Warm Up:

5 Ring pull ups x 3
10 Sit ups x 3

100 squats for time: 1:39 (w/vibrams 5 fingers two small breaks)

WOD:

10 Rounds for time:

135lb DL 15 reps
15 Push Ups

Time: 14:19 (hit 9:33 at end of 7th round)
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  #1004  
Old 27 September 2010, 22:51
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FS 3X5X175

5 RFT 15 135 lb DL/15 PU

11:09

My LB is just getting better, 75 DLs is enough.
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  #1005  
Old 28 September 2010, 15:55
kmc86 kmc86 is offline
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Join Date: Mar 2010
Location: Colorado
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Warm Up:

GHD:
10-9-8-7-6-5-4-3-2-1

For Time:

21 PU's, 21 HPU's
18 PU's, 18 HPU's
15 PU's, 15 HPU's
12 PU's, 12 HPU's
9 PU's, 9 HPU's
6 PU's, 6 HPU's
3 PU's, 3 HPU's

19:11 (PR!!!)
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  #1006  
Old 1 October 2010, 17:07
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bm2bob bm2bob is offline
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29 Sep

WPU 25x1x5 35x1x5 45x1x5

10ish minutes playing on the treadwall

01 Oct

Hexbar DL 275x5 295x5 305x5

10x100M row w/1:30 rest.

best 20.1 worst 29.1 (rest ended before I was in the footstrap)

Done at N24 NOB while in SET course
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  #1007  
Old 6 October 2010, 02:23
camau71 camau71 is offline
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New to these boards, but been doing Crossfit and variations of it since 2006. I have been training for the last year for the Firefighter Combat Challenge. I won in Vail, Co. in my age group (over 50). Way over 50! Getting ready for the Nationals at the end of this month, so much of my workouts are geared towards that competetion.

Yesterday:

2 rounds:

10 floors stairmaster level 14
15 reps (alternating hand) #40 db high pull
4 floors stairmaster level 14
25 squats
30 jumping jacks

untimed, but no rest between exercises or sets

Then

7 rounds:

7 burpees
7 reps #185 deadlift
7 reps #155 incline barbell press

12:21
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  #1008  
Old 6 October 2010, 05:21
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Location: Clorox'ing the gene pool....
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"Jerry"

Sub'd 200 SDHPs with 45lb sandbag for 2m Row.

36 min, 49 sec....
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Losing faith in humanity, one assclown at a time....
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  #1009  
Old 6 October 2010, 13:21
kmc86 kmc86 is offline
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Warm Up:

GHD's 10-9-8-7-6-5-4-3-2-1

30 Muscle Ups for time:

Sub'd (10x1)^12 for PU's/Dips (120 each)

13:54

Need to work on getting my muscle ups consistently, took some time off for exams.
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  #1010  
Old 7 October 2010, 01:30
camau71 camau71 is offline
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Training in the arena today. 4" dry sand, run 10 yards. Shoulder #45 sandbag then 30 squats. Drag, hand over hand, #75 block 50 ft. Run 10 yards, 15 sledge hammer strikes on a tire, run the cones. Cones are staggered 20 feet apart over a 100 ft. course, drag a #80 pipe by a strap, 75 feet. Drag a #100 tire backwards 100 feet. Run back 100 feet and shut off the stopwatch.

Round 1: Bunker gear, no sandbag on the squats, do the rest until tire drag, no tire, run backwards 100 ft, run forwards 100 ft.

2:20

Round 2: Bunker gear and SCBA mask. Course as rx'd.

3:03

Round 3: Bunker gear, SCBA mask and air pack. Course as rx'd.

2:49

Round 4: Bunker gear, SCBA mask. Course as rx'd

2:52



Next year I'm going to take up something more my speed, like lawn bowling.
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  #1011  
Old 7 October 2010, 13:59
camau71 camau71 is offline
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5 rounds:

#40 dbs, 5 deadlifts, 5 cleans, 5 push press, 5 front squats
#45 dbs, " "
#50 dbs, " "
#45 dbs, " "
#40 dbs, " "

6:23

Don't drop the dumbells until the round is complete.

Seems so easy....

On course training this afternoon.
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  #1012  
Old 9 October 2010, 01:14
camau71 camau71 is offline
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5 rounds

10 reps #115 push press
10 swings #50 db. (no kettlebell)
10 box jumps 20" box (should be 24)

10:12


I think it's Miller time
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  #1013  
Old 9 October 2010, 18:52
camau71 camau71 is offline
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I have been using crossfit programming since 2006. I do a lot of modification to meet whatever goal I am working towards. Since most of my workouts do not follow accepted wods, I may be positng in the wrong place.

Moderators?

The course today: In the sand. Run 100 yards, through the cones, 60 yards backwards, 60 yards forward. 1 round

Fire boots, #20 vest, SCBA mask

4 rounds

1:36

walk the course

1:27

walk the course

1:28

walk the course

1:22

walk the course

I generally do better on the 2nd and 4th rounds of a workout. I keep thinking that if I do a couple 2 minute rounds of say, burpees and jump rope, 15 to 20 minutes before my run, I'm going to perform better. Guess there is only one way to find out....
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  #1014  
Old 10 October 2010, 15:45
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BP 2-2-2-2-2-2-2-2-2-2 6o sec rest

135, 155 185 195 205 205 205 205205 205

1:10 "ruck" with 40 lb weight vest and camelbak.

off to the range to release some pent up anger
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Mother Mother Ocean, I have heard your call..."

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  #1015  
Old 10 October 2010, 18:53
camau71 camau71 is offline
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Eye opener before work.

5 rounds

5 burpees
10 pullups
15 pushups
20 squats
100 single unders
20 sit ups
20 back hypers on stability ball

17:21

Pretty easy, should have worn the mask.
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  #1016  
Old 14 October 2010, 12:52
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11 Oct

OHS 2-2-2-2-2-2-2-2-2-2-2 60 sec rest
( I like this format for a change of pace.

95,105 115 120 125 130 135 140 145 145

No conditioning

12 Oct

400M S/S 7:21
10x50m 60 sec rest fastest 41 sec slowest 44

13 Oct
HPC
2-2-2-2-2-2-2-2-2-2

115 125 130 135 140 145 150 155 160 165

AMRAP 15 min

10 53 lb KB PP/10 KB swings/10 picnic table step ups
6 rounds

14 Oct

Swim S/S 20 min
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...the sea's in my veins...my tradition remains..."
Mother Mother Ocean, I have heard your call..."

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Last edited by bm2bob; 14 October 2010 at 12:56.
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  #1017  
Old 15 October 2010, 08:33
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bm2bob bm2bob is offline
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DL
225X5 275x3 275x3 (alt grip) 275x5 275x5 (alt grip)

21-15-9

1 pood kb snatches/ ring pullups

10:38
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...the sea's in my veins...my tradition remains..."
Mother Mother Ocean, I have heard your call..."

Fair Winds and Following Seas SOTB & Cass
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  #1018  
Old 17 October 2010, 18:06
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bm2bob bm2bob is offline
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2-2-2-2-2-2-2-2-2 SP (last set PP)
95,115 120 125 135 140 145 150 155

3 RFT
15 115lb HPC 15 air squata 15 pushups (not a big burpee fan)

7' 12"
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...the sea's in my veins...my tradition remains..."
Mother Mother Ocean, I have heard your call..."

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  #1019  
Old 18 October 2010, 01:45
camau71 camau71 is offline
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Couple of beers, couple of glasses of wine last night. Feel kinda ****ty, let the fun begin....:

5 rounds SCBA mask on:

6 floors stairmaster level 14
30 jumping jacks
20 squats
5 reps (burpee to box jump (20") to 3 pullups)=1 rep
100 single unders
20 situps

24:51

Payback is a *****!
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  #1020  
Old 18 October 2010, 10:29
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bm2bob bm2bob is offline
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FS 135X5 155X5 165x5

For time 25/5 20/4 15/3 10/2 5/1 18lb wall ball/Jumping muscle ups
12'44"
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Mother Mother Ocean, I have heard your call..."

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