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Tuesday, November 30th, 2010 - Thompson RIP - Rope Climb/95lb Squats/135lb Farmer Carry
Posted: 29 November 2010 05:10 PM   [ Ignore ]
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“Thompson”

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Karianne Dickson 28:33 (65lb squat, 95lb carry), Kristan Clever 33:44 (65lb squat, 95lb carry), Kevin Montoya 39:38.
Post time to comments.


U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha

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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M/50/5’9”/212# CFBD 8/5/2009

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Posted: 29 November 2010 07:28 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - (65# squat/ 95# carry)

The Porch:
7 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Women - (65# squat/ 95# carry)

Pack:
7 rounds for time of:
15 ft Rope Climb, 1 ascent (or 3 beginner rope climbs)
65 pound Back squat, 29 reps
65 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Women - (45# squat/ 45# carry)

Puppies:
3-5 rounds for time of:
Beginner Rope Climb, 1 ascent
15-25 pound Back squat, 25 reps
25 pound dumbbell Farmer carry, 10 meters

* - Puppies err on the side of caution.  It is better to walk away from a WOD feeling like you could do more than injure yourself or be to sore to work out.  You have a long time to get better and absolutely no reason to rush it or believe rushing it will get you better faster.

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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: 29 November 2010 09:03 PM   [ Ignore ]   [ # 2 ]
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Pack:
Complete as many rounds as possible in 12 minutes of:
25 pound dumbbell Thruster, 9 reps
3 Beginner rope climbs

9 Rounds Completed

Boy am I still waisted from the Lumberjack 20 last nite! 

M/47/5’10”/209
CF Birthday
5-19-10

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Posted: 30 November 2010 02:49 AM   [ Ignore ]   [ # 3 ]
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WOD 101117

Complete as many rounds as possible in 20 minutes of:
30 second Plank hold
30 second Squat hold
30 second tuck sit hold
30 second Chin over bar hold

7 rounds

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M43/180cm/80kg

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Posted: 30 November 2010 03:05 AM   [ Ignore ]   [ # 4 ]
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November 29th, 2010 - Running distance intervals.
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

1600 9:49
1200 6:03
800   4:08
400   1:54


Total: 21:54

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M/44/5’5”/138
XFIT DOB 5-10-09

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Posted: 30 November 2010 04:13 AM   [ Ignore ]   [ # 5 ]
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From 101128

Tabata weighted pull ups/squats/ring dips/deadlifts

Buy in:
Hip and shoulder mob
30 20# KB swings

Pack-ish
Tabata Weighted pull-up, 15 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 25 pound plate
Rest 1 minute
Tabata Weighted ring dip, 15 pound dumbbell
Rest 1 minute
Tabata Deadlift, 95 pound barbell

Scores:
3 | 8 | 3 | 6 Total: 20

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 30 November 2010 04:42 AM   [ Ignore ]   [ # 6 ]
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I really needed the running workout from yesterday, but it’s pouring down rain.  Hopefully, I can do it tomorrow.

Warm-Up
15 x Back extension
15 x GHD sit-ups
15 AS

BS 3 x 5
100-110-120

PU   5 - 5 - 10
did 5 slightly straddled, 5 strict and 10 knees down (form got bad on the strict)

DL 3 x 5
100-120-140

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Posted: 30 November 2010 05:00 AM   [ Ignore ]   [ # 7 ]
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A version of Diane from the other day.

Deadlifts 185#
PushUps

21-15-9

6:36

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Be more like dogs…‘If you can’t eat it or hump it, piss on it and walk away’

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Posted: 30 November 2010 05:17 AM   [ Ignore ]   [ # 8 ]
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Strength
- Bench press x5: 60kg / 67kg / 70.5 kg

Metcon 21-15-9
- OHS 35kg
- hand release push-ups
Time 5:06

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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/44/5’10”/75kg

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Posted: 30 November 2010 05:29 AM   [ Ignore ]   [ # 9 ]
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Rest Day

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Crossfit Birthday: April 25th 2010
M/20/5’10/168

Stats:
385lb Deadlift             Fran = Rx’d 5:00 mins        
275lb Back Squat         Helen = Rx’d 8:21 mins
200lb Clean               Run 5K = 20:02 mins
170lb Snatch             Jackie = Rx’d 6:54 mins
Pullups - 31               HSPUs - 21

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Posted: 30 November 2010 05:30 AM   [ Ignore ]   [ # 10 ]
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Strength Training

Split Jerk from behind the neck 7x1
75 - 75 - 80 PR! - 80 PR! - 75 - 75 - 75

OHS 7x1
70# all reps
The lifts were easier this time, I think I could have try 75# for a new PR but I didn’t have enough time to rest so I decided to keep training with 70#. Still challenging but getting easier.

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F/29/5’10/100

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Posted: 30 November 2010 06:05 AM   [ Ignore ]   [ # 11 ]
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For the Pack (women’s) 45lb barbell farmer carry, do I carry the bar with one arm 10m and then the other arm for the return 10m? Thanks for the help!

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F/23/5’6”/140lb

“Go confidently in the direction of your dreams! Live the life you’ve always imagined” - Thoreau

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Posted: 30 November 2010 06:13 AM   [ Ignore ]   [ # 12 ]
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Tuesday, November 30th, 2010

Puppies:
Tabata pull-ups, No weight
Rest 1 minute
Tabata Weighted squat, 25 pound plate
Rest 1 minute
Tabata ring dips/ No weight
Rest 1 minute
Tabata Deadlift, 95 pound barbelll

I did all the pull ups unassisted but with no weight, I could not figure out how to do weighted ring dips, and 95lb Tabata Dead lifts kicked my butt enough to let me know that was a good weight for me today. Good workout.

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Donald K. Toro

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Posted: 30 November 2010 06:26 AM   [ Ignore ]   [ # 13 ]
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“Thompson”

Pack:
7 rounds for time of:
15 ft Rope Climb, 1 ascent (or 3 beginner rope climbs)
65 pound Back squat, 29 reps
65 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Did the rope climbs starting off laying on the floor.  Rope had knots every 2 feet (kids rope swing in backyard)
everything else as pack prescribed.

17:38 time.

Finished off with what is now three sets of 18 close grip push ups as part of my one handed push up crossfit progression.

J

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 30 November 2010 06:35 AM   [ Ignore ]   [ # 14 ]
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10 minute single unders
“Diane”
Packish:
21-15-9
170 pound Deadlift
60 pound shoulder press
time: 12:44

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M-37/6/208

“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”
-Charles Darwin

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Posted: 30 November 2010 07:45 AM   [ Ignore ]   [ # 15 ]
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Strength
3 rounds, not for time of:
20 Hip extensions
15 KB Swings, 2 pood

Air Force WOD
For time:
20 Thrusters ,95#
20 Sumo Dead High Pull, 95#
20 Push Jerk, 95# (subbed single-arm DB push jerk/press, 50#)
20 Over Head Squat, 95# (subbed back squat, 135#)
20 Front Squat, 95#
**4 burpees at the top of each minute

Total Time: 9:48

Cruised through the thrusters and got 2 SDHP in the first minute. Finished SDHP in the second minute. But got tripped up big time with the push jerk/press…don’t really remember much after getting there, but they probably took 2 minutes alone. Spent more than 15 minutes flat on my back after this one, then took another 10 minutes of recovery before I felt safe enough to drive home. Ouch!

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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