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Friday, April 19th, 2011 - Moore - RIP
Posted: 28 April 2011 04:44 PM   [ Ignore ]
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FRIDAY 110429

“Moore”

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

HeroDavidMooreMedalOfValor_th.jpg

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

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: 28 April 2011 06:59 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Pack:
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent or 3 beginner rope climbs as a sub
Run 400 meters
Max rep Handstand push-ups or progressions

Puppies:
Complete as many rounds in 15 minutes as you can of:
1 Beginner rope climb
Run 400 meters
Max rep push ups

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

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@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 28 April 2011 07:15 PM   [ Ignore ]   [ # 2 ]
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Pack
Three rounds for time of: 26.12
Run 100 meters
35 Push-ups
Run 100 meters
35 Sit-ups
Run 100 meters
35 Squats
Run 100 meters
35 Supermans sub for Back extensions

I was really not happy with my time to say the least!  I have been doing my abmat situps unsupported for about a month now and that has slowed my situps a little but I do feel them in my core more so I am just going to keep working on my speed and try to get better.  I think basically I just need to do more wods on a regular basis and all will be good!

M/48/5’10”/210
CF Birthday
5-19-10

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Posted: 28 April 2011 10:52 PM   [ Ignore ]   [ # 3 ]
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Back Squat 70% x4 x5
PC + FS + Clean: 40kg x5

Metcon:
- 20 pull-ups
- 800m run
- 20 pull-ups
3:27
Pull-ups were tough today..

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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: 28 April 2011 10:58 PM   [ Ignore ]   [ # 4 ]
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Great day! Achieved JT RIP which I couldn’t finish in past + PR on Back Squat

Have a discomfort at left biceps so instead of pull I go for a “push” day. I selected JT which I failed in the past.

Mobility
Burgener WU

JT Puppies 6:33.

Empty Olympic Bar for Press
Bench Dip
Push Up (Standard, not Crossfit eligible) Failed in the last round! But completed.

Cash Out
Back Squat PR 80 kg, incremental 1 reps from olympic bar.

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M / 87 kg / 1.77
CF Birthday 03/21/2011

All I know is, I know nothing!

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Posted: 29 April 2011 01:39 AM   [ Ignore ]   [ # 5 ]
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2 WODS-

Thursday- 2k row in 7:07.  really happy about this time.

Then:

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups


Got to 15 thrusters + 10 Chest to bar PU’s. 

Great week of crossfit….feeling strong.

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6’1’’ 220 Male

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Posted: 29 April 2011 02:52 AM   [ Ignore ]   [ # 6 ]
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Starting CF again. Scaled back to puppy/buttercup with subs. Yikes! Anyway- here’s the workout:

WU 10 mins on the bike/trainer

15mins as many rounds of:
1 chin up
10 sumo high squats with 45lb bar
5 push ups

did 6 full rounds and 3 more rounds with 5 sumo squats

Total
9 chin ups
85 sumo squats
45 push ups

Cash out:
20 flutter kicks
20 leg lifts
5 knees to elbows
10 back extensions

Collapse in a sweaty heap.

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I have only a second rate brain, but I think I have a capacity for action - Teddy Roosevelt

M/44/205lbs

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Posted: 29 April 2011 03:21 AM   [ Ignore ]   [ # 7 ]
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Rest

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 29 April 2011 03:28 AM   [ Ignore ]   [ # 8 ]
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-

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 29 April 2011 03:29 AM   [ Ignore ]   [ # 9 ]
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Buy in:
5 min jump rope

Strength:
Deadlift 3 x 5
185-225-275

WOD:
Row 2K
Time: 8:04

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 29 April 2011 03:31 AM   [ Ignore ]   [ # 10 ]
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CFWU (3 X 10; 7 asst. pull-ups & 7 asst. ring dips [P&G)]; 20 sit-ups) + mobility + Burgener WU

.com WOD from 110425

“Tabata Something Else”

Puppies

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups (asst. G&P), the second 4 are push-ups, the third 4 intervals are sit-ups, and finally, the last 4 intervals are squats. There is no rest between exercises.

Post total reps from all 16 intervals to comments.

9,7,5,5
10,10,7,7
8,8,8,8
13,13,13,13

144 total

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: 29 April 2011 03:34 AM   [ Ignore ]   [ # 11 ]
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Friday 29/4/11
Snatch 1-1-1-1-1-1-1 Reps

25 - 27.5 - 30 - 32.5F - 32.5F - 30 - 32.5kg

Got you finally 32.5kg!!

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Jacq Russell
Pain is just weakness leaving the body!

F/27/5’4”/143lbs
CF DOB: 9 April ‘11

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Posted: 29 April 2011 04:01 AM   [ Ignore ]   [ # 12 ]
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WOD 10415

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

50 kg bench press (~65% BW)
Pull ups

15/20
9/11
7/9
7/10
7/9

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M43/180cm/80kg

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Posted: 29 April 2011 04:06 AM   [ Ignore ]   [ # 13 ]
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WOD:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

made it through 12. Pull ups were assisted. Focused on proper form for Thruster. This was my best day for this exercise. Felt much better, didn’t round my back, or fall forward. got my thighs parallel to the floor.

Swim 900 yards this afternoon. Looking forward to a day off tomorrow. Going to work on OHS, Thrusters, and Pull Ups. Have a nice weekend.

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Go get some!

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

M/34/5’9”/270/cf dob 5/8/2011 Crossfit BWI

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Posted: 29 April 2011 04:10 AM   [ Ignore ]   [ # 14 ]
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3 rounds for time for total of:

1800m run
150 sit ups
120 squats
90 push ups
60 pull ups
30 dips

segmented them equally (3 rds of 600m/50/40/30/20/10)

37:53.33

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M/27/5’7”/221 202lb

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Posted: 29 April 2011 04:15 AM   [ Ignore ]   [ # 15 ]
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Thruster, Chest to bar Pull-ups: 2011 CF Games Open Sectional Workout #6

Puppies
Complete as many reps as possible in 7 minutes of the following rep scheme:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

BUY-IN:  3×10 CFWU (no pull-ups)

WOD:  78 reps total (finished 15 thrusters and was able to squeeze in 3 pull-ups)

CASH-OUT:  10m bear crawl, 10 11# wall ball, 10m bear crawl, 10sec squat hold, 15sec handstand hold (chest against wall) 3 games of Hoover ball (lost 2-1)

I was toying with the idea of doing the 100# thrusters and the thing is, I know I can get the first 3 reps, so 6 reps for the WOD, but I wanted to get the same intensity, so I opted for 65#, which is the weight at which I have previously done Fran (albeit incorrectly, with push press instead of thrusters).  I know that I can pump out 45 reps of thrusters and definitely can do the pull-ups, so I’m thinking I want to attempt 65# Fran soon.

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

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