Saturday, December 20th - 800M run x 4
Posted: 19 December 2008 08:37 PM
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Top Dawg
Total Posts: 7420
Joined 2004-08-09
Four rounds, each for time of:
Rest as needed between efforts.
Post times for each round to comments.
Compare to 080507.
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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.
http://laurarcrossfit.blogspot.com
There is no substitute for good coaching.
Posted: 19 December 2008 10:16 PM
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[ # 1 ]
Administrator
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Joined 2004-06-18
Big Dawgs and Pack:
Puppies:
Buttercups:
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These days there’s dudes gettin’ facials, manicured, waxed and botoxed. With deep spray-on tans and creamy lotiony hands you can’t grip a tackle box.
Yeah, with all of these men linein’ up to get neutered it’s hip now to be feminized. I don’t highlight my hair, I’ve still
Oh my eyebrows ain’t plucked there’s a gun in my truck. Oh thank god, I’m still a guy.
M/50/5’11”/165
Posted: 20 December 2008 01:59 AM
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Pack Member
Total Posts: 193
Joined 2008-07-02
Deadlifts and burpees (15th december)
five rounds for time:
5:24
felt good…or not…
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Get fit or die trying.
Painstorm: “Every time you do one, a sweat angel gets his wings . . . .”
Posted: 20 December 2008 05:06 AM
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Top Dawg
Total Posts: 1430
Joined 2008-08-16
Four rounds, each for time of:
Rest as needed between efforts.
Post times for each round to comments.
Time: 3:02 PR / 3:00 PR / 2:59 PR / 2:55 PR
cash out: worked on form of OHS, power clean and squat clean; did some HSPU progressions.
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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
M/41/5’10”/70kg
Posted: 20 December 2008 05:44 AM
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[ # 5 ]
Top Dawg
Total Posts: 2429
Joined 2006-02-17
Press
14x 140 (PR- 2 up from last week)
2 hours later Leon came up with a birthday WOD for he and I
AMRAP 20
3 squat cleans @ bodyweight (203lb for me)
All about the cleans for me whilst it was a schooling of HSPU for Leon
6 rounds only - probably another 15 cleans or so that I didn’t rack securely enough or just flat out missed. When I hit them they were good and easy. Others I held onto by the tips of my fingers or, on a couple of occasions ended up Zercher squatting them and bouncing to rack at the top. Some interesting bruises are developing at the moment wink HSPU and pull-ups were cake. Gonna come back to this - probably in a 5 round format.
Cheers, kempie
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Take a deep breath ... Now do it again!http://www.crossfitnortheastengland.com
BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “CFSB Dummie’s Playground
Posted: 20 December 2008 05:46 AM
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[ # 6 ]
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Total Posts: 186
Joined 2008-06-11
Four rounds, each for time of:
Rest as needed between efforts
I ran a treadmil today and believe I could’ve done better on a “real run” outside. But… it is cold, wet, and dark here with no lights where I am in Afghanistan so I chose the treadmil. Speeds were between 9.5 and 10.
Times are:
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Mississippi Kid
Posted: 20 December 2008 06:02 AM
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Terrier
Total Posts: 54
Joined 2008-12-03
Modified Puppies:
Time: 7:31
Burpees totally thrashed me.
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Amateurs train until they get it right,
M/26/6’0”/230lbs
Posted: 20 December 2008 07:12 AM
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[ # 8 ]
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Total Posts: 189
Joined 2008-07-30
Four rounds, each for time of:
Rest as needed between efforts.
1) 3:00
Posted: 20 December 2008 07:28 AM
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[ # 9 ]
Mutt
Total Posts: 43
Joined 2008-12-15
“Filthy Fifteen” (Buttercup)
15 Box Jumps (Stair Jumps, actually—15”)
Time: 9:23
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M/32/5’10”/185If I can’t make it to my goal I can make it through the week.this rep.
Posted: 20 December 2008 07:38 AM
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[ # 10 ]
Boxer
Total Posts: 580
Joined 2008-08-25
800 meter sprints
2:47
Really liked this WOD
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Mr.K-26yoM/ 6’/210#
Posted: 20 December 2008 09:04 AM
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[ # 11 ]
Pack Member
Total Posts: 195
Joined 2008-11-17
Four rounds, each for time of:
3:59 / 4:57 / 4:23 / 4:11
Had to go a little slow because the snow made the roads slippery
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“I Gave Up Giving Up”
M/17/6’0”/145#
Posted: 20 December 2008 09:58 AM
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[ # 12 ]
Top Dawg
Total Posts: 2792
Joined 2008-04-08
Warm-Up
CFS WOD 081220 - Snatch and DeadLift Snatch: 3-3-3-3
Deadlift: 4-4-2-2-2-2
335# was a PR mostly because I hadn’t written down any numbers for a 4RM before. Last numbers I had for a rep count higher than 3 was 5x245#... which was quite a while ago apparently. 2x370# felt very heavy, but I was feeling good so I decided to go for it. Only a PR by 5#, but I’ll take it.
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27/m/6’2”/215
“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” -Coach Glassman
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Posted: 20 December 2008 10:27 AM
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[ # 13 ]
Hound
Total Posts: 81
Joined 2007-06-14
7 rounds of split jerk doubles:
I did doubles, splitting lead right, then splitting lead left.
Finished with a scaled Fran:
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As much as possible, I am now following the main site WOD with the Pack subs.
03/24: 206.4 lbs, 26.6 BMI
Posted: 20 December 2008 10:38 AM
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[ # 14 ]
Moderator
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Joined 2007-01-30
Alex, I’ll take “Painstorms for $500”
The answer is “1:03:19”
Me: “How long does it take TP to do 500 45lb thrusters . . . “
Yeah, that’s all for today . . .
So which of you delightful chaps do I hunt down . . um, thank for this? I mean, as soon as I can walk . . . .
or lift my hands above my waist . . .
TP
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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
¡NUNCA te alejes de la barra! ¡NUNCA, NUNCA, NUNCA!—GD translated in to Spanish by Crossfit Santiago . .
http://rantopedia.blogspot.com/ (my blog)
M-44/5’11”/175lbs
3.5”->0/20->40/625->80
Posted: 20 December 2008 10:55 AM
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[ # 15 ]
Pack Member
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Joined 2008-06-13
I ran at Puppy scale today (still recovering from a leg injury)
Run 400M x4
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Regards,
compare to 199#/33% on 6/2008
