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Tuesday, June 28th, 2011 - HSPU, L-Pull-ups
Posted: 27 June 2011 04:02 PM   [ Ignore ]
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TUESDAY 110628

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post rounds and fractions of rounds completed to comments.

Compare to 050621.

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: 27 June 2011 06:56 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d

The Porch
Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 Tuck sit Pull-ups

Pack
Complete as many rounds in 20 minutes as you can of:
4 Handstand push-ups or 12 Progressions
8 Strict Pull-ups

Puppies
Complete as many rounds in 15 minutes as you can of:
5 Handstand push-ups progressions
10 Pull-ups (Beginner or assisted okay)

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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: 27 June 2011 08:27 PM   [ Ignore ]   [ # 2 ]
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Puppies:
Three rounds for time of:
20 Double-unders
10 Wallball “2-fer-1s”

OK I really scaled this one to my own.  I have a leather medicine ball and if I wanted to keep my glasses (that I couldn’t see the ball without!) I wasn’t doing the 2fers.

I did
Three Rounds for time of: 4:07
30 Single Unders
15 Wallball at 10” target 15#

Cashed out with at 2.5 mile run.

I have been off quite a bit lately.  Trying to get back on track with at least 4 to 5 wods a week.


M/48/5’10/220
CF Birthday
5-19-10

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Posted: 27 June 2011 11:10 PM   [ Ignore ]   [ # 3 ]
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For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Load: 95 Lbs.
Result: 17:18:57

Pulled an abdominal muscle a few days ago, so I took it a little easier today.

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ΜΟΛΩΝ ΛΑΒΕ

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Posted: 28 June 2011 12:00 AM   [ Ignore ]   [ # 4 ]
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Rest Day, just mobility work today

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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: 28 June 2011 12:13 AM   [ Ignore ]   [ # 5 ]
Big Dawg
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WU - C2x5’

Big Dawgs
As Rx’d

Three rds - 20:49

Note: the first set took the longest.  Maybe I needed more warm up time.

Rehab/Stretch

Shoulder Ex #4

Afternoon session:
2mi run - treadmill 1deg in 17:44.  Using Vibrams has completely changed my runnning form and therefore endurance.

Lashkar Gah, AFG

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CF Bday: 2 Oct 09
40+/M/6’2”/205 lbs
08 Jul 10 - 199lbs
19 Jan 12 - 208lbs

“Sic semper tyrannis”

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Posted: 28 June 2011 01:49 AM   [ Ignore ]   [ # 6 ]
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TUESDAY 110628

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups


Pack
4 HSPU, 8 Strict PullUps
10 Rounds + 4 HSPU+ 2 PU

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M/44/5’5”/138
XFIT DOB 5-10-09

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Posted: 28 June 2011 02:22 AM   [ Ignore ]   [ # 7 ]
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WOD 110621

2 Seated Muscle-ups (3/1 pull ups and dips)
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell 16 kg dumbbellswings
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

7 rounds

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M43/180cm/80kg

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Posted: 28 June 2011 02:42 AM   [ Ignore ]   [ # 8 ]
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28.06.11 HSPUP, Pull-ups (Puppies)
  Complete as many rounds as possible in 15 minutes as you can of:
  - 5 Handstand push-ups progressions (bridged on feet)
  - 10 Pull-ups (added a small jump during the 3rd round
  Result: 7 rounds + 5 HSPP

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M/15/5’9”/156lb (+~20lbs since starting!) CF DOB: 17.08.10

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Posted: 28 June 2011 02:57 AM   [ Ignore ]   [ # 9 ]
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CFWU (3 X 10; asst. pull-ups & ring dips [P&G]; 20 sit-ups) + mobility + Burgener WU

.com WOD from 110625

For time:
Run 400 meters
20 Muscle-up progressions (from squat)
Run 400 meters

7:58

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: 28 June 2011 03:03 AM   [ Ignore ]   [ # 10 ]
Top Dawg
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For time:
Run 800 meters
30 Clean and Jerk 55#
Run 800 meters
13:51

Power C&J broken 12-8-5-5
Treadmill 7.6 and 7.5 (up to 7.8 toward the end)
Could have gone heavier on the C&J but next time.

$-out:
5 RFT of
20 GHD sit-ups
10 Box Jumps 24”
8:51

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F/29/5’10/100

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Posted: 28 June 2011 03:44 AM   [ Ignore ]   [ # 11 ]
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For time:
100 DB hang squat cleans, 30#
4 Burpees at the top of each minute

Time: 12:31

Another hotel WOD in Tulsa. Tough workout. 17 the first minute, but fell off from there quickly. Finished up with 6-7 per minute. Wasn’t fatigued from the hang cleans as much as from the burpees. Near the end they were taking 20+ seconds.

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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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Posted: 28 June 2011 03:53 AM   [ Ignore ]   [ # 12 ]
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Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups progressions (feet elevated 4’)
10 Pull-ups

12 rounds + 5 HSPU + 4 Pull ups

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Don’t wish ill upon your enemy, plan for it.

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Posted: 28 June 2011 04:52 AM   [ Ignore ]   [ # 13 ]
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“Nancy”
5 rounds for time of:
400 meter run (scaled to 500 meter)
30 kg Overhead squat, 15 reps

Time 24.22
(temp 28 deg, high humidity)

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M/42/1.96/104kg
CF since june 2008
currently revalidating from a back injury (canal stenose L3,L4 and L5).

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Posted: 28 June 2011 06:03 AM   [ Ignore ]   [ # 14 ]
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HSPU, L-pull-ups

CFSB WK2 D2

Deadlift 3x3
215-225-235

12-9-6
185#

Metcon

Pack
Complete as many rounds in 10 minutes as you can of:
4 Handstand push-ups or 12 Progressions
8 Strict Pull-ups

9 sets

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“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and the glory of the climb.” - Winston Churchill

“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” Winston Churchill

M41/6’/192 - now 184

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Posted: 28 June 2011 06:23 AM   [ Ignore ]   [ # 15 ]
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AMRAP 20
4 HSPU
8 L-Pull-ups
12 rds in 20:00

Nice to post again

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23/5’9”/162
Sisu
Double unders are stupid unless:
1. You have no other holes in your fitness
2. You plan on competing
- Garddawg

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