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  FORUM:   General Team Discussion Forum
TOPIC:   CrossFit WOD for 22 Apr 10 


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LADYROSE
LADYROSE's Photo SparkPoints: (100,807)
Fitness Minutes: (34,752)
Posts: 7,600
4/23/10 12:34 P

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Love those angry workouts! I totally kick a$$ when I'm pi$$ed and get an awesome endorphin rush! Way to go Kacey!!!

And that soup sounds tasty! Thinkin' we may need a recipe section. ;)

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
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KACEDILLA
KACEDILLA's Photo Posts: 96
4/23/10 12:17 P

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Blah, I hate that I didn't get to say what I did last night but I went straight from crossfit to a recipe exchange (I made Greek Egg and Lemon soup).

Anyways, I showed up to crossfit raging mad and ready to get my CF on!

We did 4 rounds for time:
10 back squat (I did 75#)
50 double unders or 100 singles (I did 100 singles)
Time (drumroll please....): 8:15!! Wooooo

I'm pretty sure this is the fastest I've ever finished a WOD. Good times

~*Kacey*~

"Nothing good comes easily, sometimes you've got to fight" - 311

"The only thing that ever sat its way to success was a hen." -Sarah Brown

"A journey of a thousand miles begins with a single step." - Lao-Tzu

DO IT TO IT


 current weight: 191.0 
 
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BEKAH_IS_FIT
BEKAH_IS_FIT's Photo SparkPoints: (0)
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Posts: 4,064
4/22/10 7:46 P

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Glad soooomeone asked what FML stands for...heh...I like!emoticon

Co-leader of the Equinoxe Warriors

For a fresh taste on nutrition, go to my friend JUSTKRISTI'S blog www.everyonefitnessandfood.com/


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MARTINI4ME
Posts: 24
4/22/10 5:34 P

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14:52
Squats with 75 lbs, dips at bodyweight.

I could squat WAY more I think, but I don't have a rack, so I have to clean the bar off the floor, and my clean is NOT that strong.


 current weight: 176.6 
 
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DAGNY99
DAGNY99's Photo Posts: 1,223
4/22/10 3:11 P

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I did this for 5 rounds:
10 squats w/ 10 pound dumbbells
20 Tricep dips (don't have rings)
I think it took me...12 minutes. The dips were hard and slowed me down.

Goals:
SW: 280
GW: 150

Current Weight: 195

1st goal: 250 by 10/23/2008 -Goal met September 9 2008!
2nd goal: 225 by 1/18/2009 Goal met January 14 2009!
3rd goal: 200 by 4/16/2009 ---Goal met May 10, 2009!
4th goal: 180 by 6/25/2009----Goal Met!
5th goal: 150 by 10/8/2009


 current weight: 193.0 
 
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COURT12B
COURT12B's Photo Posts: 187
4/22/10 1:04 P

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ROFLMAO. OK, I was closer than I thought.

Edited by: COURT12B at: 4/22/2010 (15:16)

 current weight: 243.0 
 
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KACEDILLA
KACEDILLA's Photo Posts: 96
4/22/10 12:55 P

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Haha, Court FML stands for F**k my life. My triceps are still sore from Wednesday's volun-torture.

Way to get after this today everyone :) You guys rock. I'm working on my pushups today with 10 modified pushups and 3 5-count negatives on my feet on the hour every hour! Woo. Then going in to the box at 4:50 like always emoticon

Cujo, good job listening to your body and making some subs. Take care of yourself!

~*Kacey*~

"Nothing good comes easily, sometimes you've got to fight" - 311

"The only thing that ever sat its way to success was a hen." -Sarah Brown

"A journey of a thousand miles begins with a single step." - Lao-Tzu

DO IT TO IT


 current weight: 191.0 
 
191
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165.5
152.75
140


COURT12B
COURT12B's Photo Posts: 187
4/22/10 11:47 A

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ok, Kacey what does FML stand for.

I've got a guess, but I'm pretty sure it's not right.

Edited by: COURT12B at: 4/22/2010 (11:56)

 current weight: 243.0 
 
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LADYROSE
LADYROSE's Photo SparkPoints: (100,807)
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Posts: 7,600
4/22/10 11:29 A

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My play time this morning was

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

I opted to be a puppy
10-8-6-4-2 reps of the triplet:

Beginner or Assisted pull-ups (80# assist... was 'easy' so time to lower the assist weight. YAY!)
Box jump, 12-15 inch box
Sit-up (on stability ball)

Time: 5:50

Finished with 5 minutes of Tabata sprints (20 sec sprint/10 sec rest) then sent my sweaty self to the showers!

Bring on the rest of the day!

You go, Team!

And Court... you're just a pup. I'm _40_! LOL!



Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
203
186
169
152
135


COURT12B
COURT12B's Photo Posts: 187
4/22/10 11:12 A

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275
275
215
215
215

switched to negative ring dips after 1st set.

I let one of my classmates try the rings. The fact that I'm 30 came up and he says "oh I though you just Looked old" :D

oh well, most people think I'm still in my 20s when they see me

Edited by: COURT12B at: 4/22/2010 (11:18)

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FIT_IN_FLORIDA
Posts: 47
4/22/10 11:06 A

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Nice workouts Bekah, Emily and Cujo. Bummer about your knee Cujo. Emily, your boot camp looks tough!

500m row, 2:04

Max pushups, once midline is broken, stop, 14

Helen
3 rounds
400m run
21 kb swings, 35lbs
12 pullups, white band

12:xx, lots of resting between pullups. I love and hate Helen at the same time!

Christine


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COACH_CUJO
COACH_CUJO's Photo Posts: 959
4/22/10 10:46 A

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Well I couldn't get the squats with these damn knees so I did 5 rounds for time of 100 single jumps with the speed rope and 20 ring dips. Knocked it out in 11:48. Finished up with a 1500m Row.

Way to get after it today everyone. You are emoticon

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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SIGNMICKEY
SIGNMICKEY's Photo SparkPoints: (30,684)
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4/22/10 10:34 A

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Keep it up Crossfit!!!

Abby

Train strong to remain strong.

Never give up never give in.


 current weight: 143.0 
 
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THINGIRLFAT
THINGIRLFAT's Photo Posts: 111
4/22/10 9:55 A

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Nice work, Bekah!

emoticon

Emily

There will always be someone there to tell you that you can't. What you have to do is turn around and say 'Watch me'.


 current weight: 275.5 
 
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BEKAH_IS_FIT
BEKAH_IS_FIT's Photo SparkPoints: (0)
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4/22/10 9:53 A

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Look all the people on the board already this morning! Love it!

10 min. warm-up

WOD DONE! 23:03
Modified
5 rounds
back squats - 125#, 5 reps - I have a bad right knee
Dips - regular - 60# assist. - 40 reps

20 more mins. on the TM with some HIIT mixed in - kept taking up the incline and then stayed at 3%.

They be callin' on the CrossFitters to get people out of burning buildings, that's for sure!!emoticonemoticon

Co-leader of the Equinoxe Warriors

For a fresh taste on nutrition, go to my friend JUSTKRISTI'S blog www.everyonefitnessandfood.com/


 Pounds lost: 2.5 
 
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THINGIRLFAT
THINGIRLFAT's Photo Posts: 111
4/22/10 9:45 A

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Sprints
10 squats
10 pushups
10 burpees
more sprints
S stretch

WOD 12 min AMRAP
5 Thrusters 45#
10 pushups
50 jump rope
The kicker: 5 burpees every minute on the minute (60 burpees!)
Almost got 4 rounds.(3.5) In the 10th minute I'd just finished the burpees when it was time to do burpees again. :lol:
1 min front plank
30 sec side planks (each side)
stretching

I'm so sore today its not even funny. Its almost like the first week of bootcamp all over again!

Emily

There will always be someone there to tell you that you can't. What you have to do is turn around and say 'Watch me'.


 current weight: 275.5 
 
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COACH_CUJO
COACH_CUJO's Photo Posts: 959
4/21/10 10:48 P

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Even though we've got squats...I'll give it a go.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
0
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12.5
18.75
25


KACEDILLA
KACEDILLA's Photo Posts: 96
4/21/10 9:35 P

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My brain says, "Oh fun!" My triceps say, "FML."

Can't wait!

~*Kacey*~

"Nothing good comes easily, sometimes you've got to fight" - 311

"The only thing that ever sat its way to success was a hen." -Sarah Brown

"A journey of a thousand miles begins with a single step." - Lao-Tzu

DO IT TO IT


 current weight: 191.0 
 
191
178.25
165.5
152.75
140


BEKAH_IS_FIT
BEKAH_IS_FIT's Photo SparkPoints: (0)
Fitness Minutes: (65)
Posts: 4,064
4/21/10 9:11 P

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Cujo, I just couldn't wait to see what was in store for Thursday so I got it on the board.

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips or 40 regular dips

Normal dips are about the only substitue. Just realize that you will be able to do far more because you don't have to stablize.

Post load and time to comments.


Edited by: BEKAH_IS_FIT at: 4/21/2010 (21:12)
Co-leader of the Equinoxe Warriors

For a fresh taste on nutrition, go to my friend JUSTKRISTI'S blog www.everyonefitnessandfood.com/


 Pounds lost: 2.5 
 
0
1.75
3.5
5.25
7


 
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