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Sunday, November 21, 2010—Collin RIP
Posted: 20 November 2010 05:56 PM   [ Ignore ]
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Sunday 101121

“Collin”

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Kristan Clever 24:09 (35lb bag, 85lb PP, 24” box, 65lb SDHP), Rebecca Voigt 24:36 (35lb bag, 85lb PP, 24” box, 65lb SDHP), Carey Kepler 25:13 (40lb bag, 85lb PP, 24” box, 65lb SDHP), Lisa Thiel 26:28 (40lb bag, 85lb PP, 24” box, 65lb SDHP), E.C. Synkowski 34:23 (37lb bag + 20lb vest, 83lb PP, 24” box, 65lb SDHP), Heather Bergeron 35:14 (51lb bag, 83lb PP, 24” box, 65lb SDHP).
Post time to comments.

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Collin Thomas

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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Posted: 20 November 2010 07:43 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
as Rx’d

Women - 35lb bag, 85lb PP, 24” box, 65lb SDHP

Pack:
Six rounds for time of:
Carry 35 pound sandbag 400 meters
65 pound Push press, 12 reps
12 Box jumps, 20 inch box
65 pound Sumo deadlift high-pull, 12 reps

Women - 25lb bag, 45lb PP, 20” box, 45lb SDHP

Puppies:
Four rounds for time of:
Carry 15-25 pound sandbag 300 meters
15-20 pound Push press, 12 reps
12 Box jumps, 15-20 inch box
15-20 pound Sumo deadlift high-pull, 12 reps

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 20 November 2010 07:55 PM   [ Ignore ]   [ # 2 ]
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This may be a dumb question, but I’m sure I’m not the only one here with a globogym membership… If I don’t have a sandbag or a 1/4 mile route to run, should I grab a 45 lb plate or 50 lb dumbbell and hit the treadmill?

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CF B-Day - 21Oct2009

my FaceBook page! (WFS)

“If I want to have an al-Qaida battle plan How to Destroy Health Care of America, the USDA food pyramid there would be exactly that. I can think of nothing that would accelerate the development of silent inflammation faster; and that’s exactly what’s happened.”

  ~Dr. Barry Spears

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Posted: 20 November 2010 10:13 PM   [ Ignore ]   [ # 3 ]
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“Collin”

Modified Pack/Puppy hybrid:
6 rds of:
Run around the soccer field carrying 25 lb kettlebell (estimate 250-300 m)
12 25 lb kb push-press
12 20-22 in box jumps
12 25 lb kb sdlhp

20:09

Used the equipment and location available. Good workout.

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 21 November 2010 12:01 AM   [ Ignore ]   [ # 4 ]
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imakillerr - 20 November 2010 07:55 PM

This may be a dumb question, but I’m sure I’m not the only one here with a globogym membership… If I don’t have a sandbag or a 1/4 mile route to run, should I grab a 45 lb plate or 50 lb dumbbell and hit the treadmill?

The next poster pretty much answered that by example.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 21 November 2010 03:04 AM   [ Ignore ]   [ # 5 ]
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i dont have a football gym clsoe by, and am not allowed to go outside of the GLOBO gym….

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M / 31 / 1.85cm /71 kg

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Posted: 21 November 2010 03:30 AM   [ Ignore ]   [ # 6 ]
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Caspar - 21 November 2010 03:04 AM

i dont have a football gym clsoe by, and am not allowed to go outside of the GLOBO gym….

Sub 500m row for the 400m run. 

Sebbie

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M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
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Posted: 21 November 2010 04:19 AM   [ Ignore ]   [ # 7 ]
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Back Saquat 3-3-3+
52.5kg-60-65 (only managed 3 reps and form was not good on last rep)

Metcon-Collin
Pack:
Six rounds for time of:
400m run with 10kg vest
20kg Push press, 12 reps
12 Box jumps, 20 inch box
20kg Sumo deadlift high-pull, 12 reps

28:25

Very tough, legs not good at the mo, taking the form of jelly!!!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 21 November 2010 05:59 AM   [ Ignore ]   [ # 8 ]
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Sunday 101121

“Collin”
Pack:
Six rounds for time of:
Carry 10 kg sandbag 400 meters
30 kg Push press, 12 reps
12 Box jumps, 20 inch box
30 kg Sumo deadlift high-pull, 12 reps

My time: 30.30 min

I filled a bag with sand from a playground and when I finally got back home, it found out is was only 10 kg. Since I didn’t have much time left before the gym would close, is just did it with 10 kg.

Really enjoyed this one!

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M / 31 / 1.85cm /71 kg

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Posted: 21 November 2010 06:09 AM   [ Ignore ]   [ # 9 ]
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Sebbie314 - 21 November 2010 03:30 AM
Caspar - 21 November 2010 03:04 AM

i dont have a football gym clsoe by, and am not allowed to go outside of the GLOBO gym….

Sub 500m row for the 400m run. 

Sebbie

Oh wait, just realized you have to run with the 50# bag.  Clearly not a good sub.  Duh!  loser

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M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
What is INITECH?

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Posted: 21 November 2010 07:04 AM   [ Ignore ]   [ # 10 ]
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sophiep - 21 November 2010 04:19 AM

Back Saquat 3-3-3+
52.5kg-60-65 (only managed 3 reps and form was not good on last rep)

Metcon-Collin
Pack:
Six rounds for time of:
400m run with 10kg vest
20kg Push press, 12 reps
12 Box jumps, 20 inch box
20kg Sumo deadlift high-pull, 12 reps

28:25

Very tough, legs not good at the mo, taking the form of jelly!!!

Wow awesome time, great job Sophie!!

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F/29/5’10/100

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Posted: 21 November 2010 07:11 AM   [ Ignore ]   [ # 11 ]
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6 rounds for time of:
400 meters run with 20# plate (round 1 was 25# plate)
40# Push press, 12 reps
12 Box jumps, 20 inch box
40# Sumo deadlift high-pull, 12 reps

34:05

Des-troyed. I wanted to quit at 4 rounds but pushed to 6 rounds.

I started the (sort-of) runs with a 25# plate but it was very uncomfortable and I didn’t know how to handle or hold the weight so I switched to 2 plates of 10# (which were still uncomfortable to carry). The runs were very slow, the push press and SDHP at 40# were heavy enough, I was able to keep them unbroken at each round.
Hard workout!! I am glad I pushed and completed the 6 rounds.

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F/29/5’10/100

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Posted: 21 November 2010 08:09 AM   [ Ignore ]   [ # 12 ]
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Warm-up: 10 Squats, 10 situps, 5 pullups, 10 dips x2, Burgerner warmup

Hang power clean 3-3-3-3-3-3-3 reps

45-95-115-125-135-145(2-f)-150(0-f)

Cool-down: Drink water

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M/33/6’/185
CF DOB 11/15/10

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Posted: 21 November 2010 10:24 AM   [ Ignore ]   [ # 13 ]
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Active Rest day today! grin My mental fortitude has gotten 100x better just from watching all the videos of Mikko Salo, Rob O, Chris S, Kristen C, Etc! I would destroy myself from even a few weeks ago! Crossfit is awesome… :p

Warmups - I just did 5-10 of each movement before doing it!
Mobility WOD

50 Pushups - 2min 37sec (22sec PR)
At 1min mark - 32 (2 Rep PR)

23sec Rest

50 Situps - 1min 18sec (2sec away from PR i think I could have had it but I was in an awkward anchoring so didnt go well!)

42sec Rest

50 Squats - 46sec (3sec PR! Yes! I didnt think Id be able to beat 49 but I went all out the whole time and got it! grin)

Stretch and sit for a few minutes

1min max Hand-Release Pushups - 25 (3 Rep PR)

1 or 2min break

50 Burpees - 3min 15sec (1min 33sec PR) Yes!!! grin Super happy with this my goal for the next few months was only 3min so Im well on my way! And I only stopped for throughout the whole thing I pushed really hard and even half an hour later Im still feeling it in my throat! :p

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M/18/5’8/160 My Workout Log (WFS)
Goals: 2012 Western Canadian Regionals, 201? Crossfit Games

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Posted: 21 November 2010 11:13 AM   [ Ignore ]   [ # 14 ]
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“Collin”

Six rounds for time of:
(Scaled to 5 rounds)
Carry 50 pound sandbag 400 meters (used 50 lb dumbbell on treadmill)
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

5 rds as Rx’d - 41:14

Holy $h@t, that sucked!

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M/27/5’ 9/213 lbs 213 lbs 197 lbs

CF B-Day - 21Oct2009

my FaceBook page! (WFS)

“If I want to have an al-Qaida battle plan How to Destroy Health Care of America, the USDA food pyramid there would be exactly that. I can think of nothing that would accelerate the development of silent inflammation faster; and that’s exactly what’s happened.”

  ~Dr. Barry Spears

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Posted: 21 November 2010 11:48 AM   [ Ignore ]   [ # 15 ]
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CFWU (3 X 10; upped sit-ups to 15) + mobility + Burgener Warmup

.com WOD from 101118

Hang power clean 3-3-3-3-3-3-3 reps
45-55-60-65-70-75-80

Need to start including the Burgener WU in my daily warmup.

Scott

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M 43/6’2”/226, CF DOB 100414 @296#

You have to break when you have muscular failure, you choose to break when you have mental failure. - Garddawg (I’m going to paint this on the wall in my garage.)

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