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Monday, January 24th, 2011 - 3 x 800m
Posted: 23 January 2011 05:01 PM   [ Ignore ]
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MONDAY 110124

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 070218.

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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Craig Massey


“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: 23 January 2011 08:37 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack:
As Rx’d

Puppies:
Three rounds for time of:
Run 400 meters
Rest 2 minutes

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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: 24 January 2011 01:13 AM   [ Ignore ]   [ # 2 ]
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Three rounds for time of:
Run 800 meters
Rest 2 minutes

BUY-IN:  3x15 CFWU (supermans for back ext.)

WOD:  2:57, 3:07, 3:05
total time is 13:09 (incl. rest)

CASH-OUT:  20 ring dips, 20 ring push-ups, 20 ring rows

This was fun but tough.  Because it was only running, I decided on a 3x15 for the warmup.  I was able to get a slightly faster time for the third round, but ideally, I want to be sub-3 for all rounds.  My strides get shorter as I get more tired, so I have to work on keeping the strides long (my cadence is constant throughout).  Another of our crew got himself 2:45, 2:48 and 2:43, crazy fast times!  clap  It was tough trying to keep up with him.  Rings dips broken up 12-8, ring push-ups 7-6-5-3 (one for good luck) and ring rows 12-8.

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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: 24 January 2011 02:18 AM   [ Ignore ]   [ # 3 ]
Big Dawg
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20110124

Three rounds for time of:
Run 600 meters
Rest 2 minutes

Could not decide to do 800 or 400 meters
ended up with 600 meters (on a treadmill)

time: 2:55, 3:10, 3:25

total time: 13:30

last round realy took the breath out of me.
Felt ok with the scaling.

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m/54/185cm/9887kg

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”
— Maya Angelou

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Posted: 24 January 2011 02:30 AM   [ Ignore ]   [ # 4 ]
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MONDAY 110124
Three rounds for time of:
Run 800 meters
Rest 2 minutes
<modified to jogging 3x800m>

Argh. Recovery is slow. Took me 18 minutes to run 3x800m.

CFWU
Cash-Out: practice with ring push-ups and ring rows - felt good

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M/29/5’10/180#
Crossfit DOB 4 Jan 2010

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Posted: 24 January 2011 02:51 AM   [ Ignore ]   [ # 5 ]
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Three rounds for time of:
Run 800 meters
Rest 2 minutes

round 1: 3:19
round 2: 3:09
round 3: 3:15
total   : 9:43

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M-25-65 kg-1.73 m.

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Posted: 24 January 2011 03:44 AM   [ Ignore ]   [ # 6 ]
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From MBG

Dbl Kb Cleans,28kg’s 5x6 PR

Dbl Kb Press,24kg’s 5x6 PR

5,4,3,2,1 reps for time of:
Wall walks
Wall climbs
Time=5.31 PR
Last time=6.37

Good solid workout today!

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Male,31yr old,5ft10ins,78kg

Xfit started 02-08-08 smile Uk Xfitter

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Posted: 24 January 2011 04:00 AM   [ Ignore ]   [ # 7 ]
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Three rounds for time of:
10 Deadlifts with 2x50# DBs
50 Side-to-side jumps over 12 inch hurdle
8:30

Out of breathe. What a metcon!

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F/29/5’10/100

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Posted: 24 January 2011 04:40 AM   [ Ignore ]   [ # 8 ]
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CFWU (3 X 10; pull-ups [10-5-5 w/P&G bands] upped sit-ups to 40 to compensate for L-sit pull-up subs in WOD) + mobility

.com WOD from 110121

Puppies:
15 Assisted pull-ups (G&P bands)
10 One legged box step ups, alternating legs
12 Assisted pull-ups (G&P bands)
12 One legged box step ups, alternating legs
9 Assisted pull-ups (G&P bands)
12 One legged box step ups, alternating legs
6 Assisted pull-ups (G&P bands)
12 One legged box step ups, alternating legs

Upped box steps to 12 for the last three rounds.

10:12

Finally got some bands so I can work pull-ups into my WODs. Felt much better than ring rows. I can tell this will improve my strength and I’ll get pull-ups one of these days!

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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Posted: 24 January 2011 05:59 AM   [ Ignore ]   [ # 9 ]
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WU: 2.1mi jog, WMAS

5/3/1 Bench

21-15-9

push-ups
GHD Sit-ups (Made thruogh 1st round hip flexors cramped took 2 min to stretch clock still runnin then went to AbMat)
Muscle-up progressions

12:32

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M/36/5’9/158#(Start weight 195)

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Posted: 24 January 2011 07:05 AM   [ Ignore ]   [ # 10 ]
Big Dawg
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110123

BS 3x5
135-155-165

Three rounds for time of:
155 pound Deadlift, 10 reps
35 Double-unders

8:41

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Posted: 24 January 2011 07:34 AM   [ Ignore ]   [ # 11 ]
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5:30 class at RHF Crossfit

Before: 800m row. 2x: 10 burpees, 12 situps, 15 KB swing (35# DB, 20kg KB)

WOD:
Cindy
AMRAP 20:00
5 assisted pullups (blue band 1.5”?)
10 pushups
15 squats
12 rounds plus pullups and 9 pushups
A year ago did 23+ rds of 3-6-9 (unassisted pullups). Looks like I got more work done using this scaling.

After:
Was going to try for some snatch 1RMs but after one go with two 10kg practice plates I decided to work on OHS form with the coach. Mildly encouraging.

3/5

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 24 January 2011 07:38 AM   [ Ignore ]   [ # 12 ]
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Three rounds for time of:
Run 800 meters
Rest 2 minutes
3:20, 3:30, 3:28
Total time: 10 min 18 seconds, 14:18 w/rest

$O: 24 burpees
6:58 is my fastest mile ever: given how quickly I’ve been progressing I should surpass that in short order. If we haven’t done a mile by spring I’ll do one just to see.

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Easy will no longer suffice.
CF Birthday: August 21st, 2010

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Posted: 24 January 2011 07:54 AM   [ Ignore ]   [ # 13 ]
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3 RFT
800m
2 min rest

3:30, 2:00, 3:14, 2:00, 3:10

I think I could have easily run this faster, I did these 3 fairly easy, just hate running on treadmill.

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CF Begins 5/21/2010
M/32/6’/175

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Posted: 24 January 2011 08:38 AM   [ Ignore ]   [ # 14 ]
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20110124 Monday

Warm Up
1k Row
3x CFWU

WOD: DL + DU

Pack:
Three rounds for time of:
185 pound Deadlift, 10 reps
35 Double-unders or tuck jumps - Sub Tuck Jumps

Time:  4:19

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M/40/6’4”/195#

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Posted: 24 January 2011 08:46 AM   [ Ignore ]   [ # 15 ]
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Three rounds for time of:
225 pound Deadlift, 10 reps
50 Double-unders

6:01

A 3:41 improvement from the last time I did this in March. I was surprised at how much the double-unders took from my deadlift in the second and third round. I finished up doing some HSPUs.

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36/M/5’11”/144
Crossfitting since Jan 2009

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