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Sunday, May 1st, 2011 - Ring rows, Bench Press, Back squat
Posted: 30 April 2011 04:12 PM   [ Ignore ]
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SUNDAY 110501

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Austin Malleolo 16:30, Chad Wittman 16:43.
Post time to comments.

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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“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.”
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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.”
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Posted: 30 April 2011 08:35 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 105/155

Pack
Five rounds for time of:
15 Ring rows
135 pound Bench press, 15 reps
185 pound Back squat, 15 reps

Women - 75-95/105-125

Puppies:
Three rounds for time of:
15 Ring rows
15-25 pound Bench press, 15 reps
25-55 pound Back squat, 15 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: 30 April 2011 10:52 PM   [ Ignore ]   [ # 2 ]
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Puppies:
Three rounds for time of:
15 Ring rows
10 kg weighted push ups, 15 reps
75 pound Back squat, 15 reps

14:15
(4:09/4:25/5:41)

Ci: 2x burgener + cfwu - pullups
Co: one more long round of the above

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Knowledge will give you power, but character respect.
- Bruce Lee

M39/5’7”/158lbs

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Posted: 01 May 2011 02:22 AM   [ Ignore ]   [ # 3 ]
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If you guys don’t mind, I have a few questions about this WOD. I looked on the web and found what ring rows are so I am good to go there. I am just confused about the instructions. Set up rings and box such that heels are at the height of the bottom of the rings. You all mind helping me out on these instructions please. Thank-You. I am planning on hitting this workout on Wednesday.

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Posted: 01 May 2011 03:45 AM   [ Ignore ]   [ # 4 ]
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dtoro - 01 May 2011 02:22 AM

If you guys don’t mind, I have a few questions about this WOD. I looked on the web and found what ring rows are so I am good to go there. I am just confused about the instructions. Set up rings and box such that heels are at the height of the bottom of the rings. You all mind helping me out on these instructions please. Thank-You. I am planning on hitting this workout on Wednesday.

Use the box to raise your feet, then set the rings parallel to the height of your heels on the box. Remember to allow for full extension.

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+-+-+-+<<<+    M / 25 / 175# / 5’11     +>>>+-+-+-+


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Posted: 01 May 2011 03:50 AM   [ Ignore ]   [ # 5 ]
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No access to rings or a second bar.

Five rounds for time of:
15 Chest to bar pull-ups
Incline push-ups, 15 reps
110 pound Back squat, 15 reps

Time = 19:06

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+-+-+-+<<<+    M / 25 / 175# / 5’11     +>>>+-+-+-+


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Posted: 01 May 2011 03:52 AM   [ Ignore ]   [ # 6 ]
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Puppies Modified
Five rounds for time of:
15 Db 25lbs each Bent over rows
80 pound Bench press, 15 reps
100 pound Back squat, 15 reps

Time: 28.20

started @ pack scale for women first rounds 95lb and 125lb bench and back but soon realised to heavy…

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Posted: 01 May 2011 04:21 AM   [ Ignore ]   [ # 7 ]
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KB power clean L+R
1pood x 15
1.5 pood x12
1.5 pood x 10
1.5 pood x 8
1.5 pood x 8

5 rounds for time:

15 ring rows
15 42,5kg bench press
10 57 kg back squat

Time: 18:50

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M-25-65 kg-1.73 m.

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Posted: 01 May 2011 04:26 AM   [ Ignore ]   [ # 8 ]
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Rest

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Если бога нет, то все позволено

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Posted: 01 May 2011 05:11 AM   [ Ignore ]   [ # 9 ]
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SUNDAY 110501

Gymnastics WOD

Three rounds of
1 min bridges (Bridges sucked)
1 min skin the cat on rings hold in full position with legs straight

Five rounds for time of:
15 Ring rows
95 pound Bench press, 15 reps (my max is 160-started off at 135 but had to drop when I could only get through 8)
135 pound Back squat (max is 160)

23:08

No cash out.  I’m spent and this was a tough workout.  Running with my daughter later today.

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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: 01 May 2011 05:59 AM   [ Ignore ]   [ # 10 ]
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Run
4.5 miles
40 minutes exactly

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F/29/5’10/100

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Posted: 01 May 2011 06:32 AM   [ Ignore ]   [ # 11 ]
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3 rounds, total time 10 mins 7 sec
each round:
15 ring rows, feet on ground with knees bent
bench press-76 pounds 15 reps
squats - 100 pounds 15 reps

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Posted: 01 May 2011 07:53 AM   [ Ignore ]   [ # 12 ]
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warm up -
3 Rounds of Cindy
Gymnastic WOD: 3 Rds
1 min Bridge Hold - Scaled to 45 secs
45 sec German Hang Hold - Scaled to 30 secs for first and 20 secs for other two
15 secs Recovery
I can do german hangs ok on rings but did this on a straight bar and it felt horrible on my shoulders so shortened the time
Chris spealler warm up

Back Squat 5-3-1+
warm up - 20kg x 5, 40kg x 5, 55kg x 5, 65kg x 3 - Did these with 50lbs of band tension either side!
77.5kg
87.5kg
97.5kg (215lbs) x 6 PR

Thinking about trying to incorporate some westside barbell methods into my training after reading that Chris Mason article on the journal but still a little unsure. Thought i would try out the bands today though! Found it really tough going to back to no bands for the work sets and it felt harder at first but last set felt solid. Gave it absolutely everything.

WOD -
“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
As Rx’d
Time = 6:55 mins PR
Last time Rx’d = 7:21 mins

Really paced the row today, set a pace boat for 1:45/500m, although my average pace was 1:46.9/500m as i slacked a bit after 500m. Row time was 3:34.7 mins. Did on damper 7 today as i feel i can row better with a higher damper. Spent wayy to much time getting off the rower to the thrusters, could easily make up 10 secs there. Thrusters took me a while to get going, put the bar down at 31 and then finished off the rest, fast. Thrusters are probably where i could make up the most time but i need to go balls to the walls from the start to get a fast time. Pullups were broken 16-6-5-3, pretty similar to last time 15-6-5-4. Pleased with sub 7 considering i felt like crap today and gave everything on the back squats so not alot left. Will try for 6:40 next time.

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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: 01 May 2011 07:58 AM   [ Ignore ]   [ # 13 ]
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110501
day 110 push up challenge
15 v ups
ran a 5k

this afternoon I am going to do a kettlebell circuit
from the Thor workout.

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Posted: 01 May 2011 08:35 AM   [ Ignore ]   [ # 14 ]
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2 mile run - 22:00

Time to start building the run endurance again.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 01 May 2011 08:51 AM   [ Ignore ]   [ # 15 ]
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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
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 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.

Big Dawgs and Pack:
as Rx’d

Results: 3 Rounds + 9 Thrusters

Cash Out: 25 Thrusters (45 Lbs)

Really thought I was going to do better. Was a little late getting into the gym today, but ensured that my chest made it to the bar on every pull-up. Going to continue working on my pull-ups and I’m sure I’ll see better results next time.

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ΜΟΛΩΝ ΛΑΒΕ

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