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Monday, October 31st, 2011 - OHS, L-pull-ups, Split-jerk, KTE, Hang clean, Back extension.
Posted: 30 October 2011 04:52 PM   [ Ignore ]
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MONDAY 111031

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.
Post time to comments.

Compare to 061004.

WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Brandon’s Bad Day, August 2007 - video [wmv] [mov]

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: 30 October 2011 06:01 PM   [ Ignore ]   [ # 1 ]
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We’re slowing . Up to 800 votes exactly right now. Up 77 from yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 4579. Up from about 190yesterday.

We need to be putting votes in faster yet.

Please vote and spread the word.
We can do this.

Garddawg - 25 October 2011 07:31 PM

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

And if anyone knows how to use Google Voice or Skype or the like to do the text voting thing from overseas, let me know ASAP. A lot of us are scattered around the world and we could be adding our text vote to the mix if we those of you who have got this working share the method with us.

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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: 30 October 2011 07:32 PM   [ Ignore ]   [ # 2 ]
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Big Dawgs:
As Rx’d
(Women 65#)

The Porch:

Three rounds for time of:
95 pound Overhead squat, 10 reps
10 L Pull-ups
95 pound Split-jerk, 10 reps
10 Knees to elbows
95 pound Hang clean, 10 reps
10 Back extensions, with 25 pounds
(Women 65#)

or

Three rounds for time of:
75 pound Overhead squat, 15 reps
15 L Pull-ups
75 pound Split-jerk, 15 reps
15 Knees to elbows
75 pound Hang clean, 15 reps
15 Back extensions, with 15 pounds
(Women 55#)

Pack:
Three rounds for time of:
55 pound Overhead squat, 15 reps
15 L Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds
(Women 45#)

Puppies:
Three rounds for time of:
20-30 pound Overhead squat, 0 reps
10 Jumping or Beginner Pull-ups
20-30 pound Split-jerk, 10 reps
10 Knees to elbows
20-30 pound Hang clean, 10 reps
10 Back extensions


Buttercups:
Three rounds for time of:
PVC-15 pound Overhead squat, 10 reps
10 Beginner pull ups
PVC-15 pound Split-jerk, 10 reps
10 Knees ups
PVC-15 pound Hang clean, 10 reps
10 supermans

Puppies and Buttercups:
do 3 rounds of Max L sits when finished.  Remember to stretch when you are done.

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

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Posted: 30 October 2011 10:59 PM   [ Ignore ]   [ # 3 ]
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WU - C2x10’

0928 Local Time
Gymnastic Integrated Trng.:
(Planche-tuck 6s + Pullups - XR 6reps (10”))
Set 1: Completed(Planche)
Set 2: 1F
Set 3: 1F
T.U.L. (Pull ups - XR) = 60+55+51=166sec (21 sec inc)

Set 4 -10: Planche-tuck; had difficulty.

Note: Poor night’s sleep and uppere back was sore maybe from yesterday’s run.

Shoulder Protocol - Group 1
Knee protocol - N/A

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: 31 October 2011 12:00 AM   [ Ignore ]   [ # 4 ]
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PVC-15 pound Overhead squat, 0 reps

Alway’s give 100% at work wink

I go for 10

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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: 31 October 2011 12:16 AM   [ Ignore ]   [ # 5 ]
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Rest

Voted

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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: 31 October 2011 12:21 AM   [ Ignore ]   [ # 6 ]
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Monday 31 October 2011

Three rounds for time of:
20kg Overhead squat, 15 reps
15 Tuck Pull-ups
20kg Split-jerk, 15 reps
15 Knees to elbows
20kg Hang clean, 15 reps
15 supermans

17:18

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M/30/188cm/98.1kg

CFBD 6 September 2011 @ 100kg

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Posted: 31 October 2011 02:59 AM   [ Ignore ]   [ # 7 ]
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20111031

OHS, L-pull-ups, Split-jerk, KTE, Hang clean, Back extension.

Puppies:
Three rounds for time of:
pvc Overhead squat, 10 reps
10 Jumping or Beginner Pull-ups
45 pound Split-jerk, 10 reps
10 Knees to elbows
45 pound Hang clean, 10 reps
10 Back extensions

time: 19:55

There is noting between a pvc pipe and a 45 bar where I do this WOD
did the ohs with the pipe and the other 2 with the 45# bar
Some time lost due to moving to al the places where I could do the excercises.
But I guess I am not the only one.

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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: 31 October 2011 03:10 AM   [ Ignore ]   [ # 8 ]
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20111031

Buttercups:
Three rounds for time of:
PVC-15 pound Overhead squat, 10 reps
10 Beginner pull ups
PVC-15 pound Split-jerk, 10 reps
10 Knees ups
PVC-15 pound Hang clean, 10 reps
10 supermans

12:56

This was definitely a WOD where I could have done puppies instead of buttercups.  I should have used at least 25 lbs.  I was still sweating, but my heartrate only was up to about 75%.  Next time!

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Abby

F/27/5’6’‘/151
CF DOB 13OCT11

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Posted: 31 October 2011 03:14 AM   [ Ignore ]   [ # 9 ]
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WOD 111024  

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds) 7.5 kg DB
Right-arm Kettlebell snatch, 1 pood (32 pounds) 7.5 kg DB
Pull-ups  

7:59

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M43/180cm/80kg

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Posted: 31 October 2011 03:28 AM   [ Ignore ]   [ # 10 ]
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$in
3x(10 jumping jacks, 20 sit-ups, 2 min jump rope)
 
.com WOD from 111031


Three rounds for time of:
45# OHS, 10 reps
10 Asst. Pull-ups (G&P)
45# Split jerk, 10 reps
10 knee raises
45# Hang power clean, 10 reps
45# Good mornings, 10 reps

11:58

Feeling a little worn down from the last week so I went with a light scaling with low reps. Great workout. Could have gone heavier with scaling, do Pack next time.
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: 31 October 2011 03:47 AM   [ Ignore ]   [ # 11 ]
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Voted.

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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: 31 October 2011 04:21 AM   [ Ignore ]   [ # 12 ]
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Strength work this morning

Dumbbell Cleans, Bench Presses, Front Squats (subbed for OHS as dumbbells make OHS near next to impossible)
5 x 5 w/ 3 min rest in between

1 - 50 lbs
2 - 60 lbs
3 - 70 lbs
4 - 80 lbs for Cleans & Bench Presses, Front Squat x2, failed on 3rd, dropped to 60 lbs for remaining 2
5 - 70 lbs

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M/39/6’1”/194 # - CrossFit birthday Sept 19, 2010 (BW 238 #)

Celebrate the small victories, for they are just that, victories.

2012 fitness goals: To Do (in no order)
- Conquer the muscle up
- 10 perfect handstand push ups

2012 fitness goals: Done
- 1/2 Murph (did a full actually)
- 100 lbs overhead squat (did 115 lbs)
- finally admit to myself, and consider myself, an athlete

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Posted: 31 October 2011 05:49 AM   [ Ignore ]   [ # 13 ]
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w/U - 3mi run

WOD: 111027
“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target.  (9)
Sumo deadlift high-pull 60 pounds   (7)
Box Jump 20” box                   (6)
Push-press 75 pounds               (5)
Row                                 (5)

Total: 32

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M/27/158#

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Posted: 31 October 2011 06:27 AM   [ Ignore ]   [ # 14 ]
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Today’s WOD, but I got so caught up in getting my form right while under the clock I clean forgot about the back extensions - was gonna sub Good Mornings for these….

Did a mix of puppies and pack i think….

15 OHS (44 lbs)
15 strict pull ups, 1st five as tuck hold. then 10 pull ups for the last 2 rounds with 5 tuck holds each (these really were hard!)
15 split jerk (44lbs)
10 KTEs (grip went quick on these)
15 hang cleans (44)

did the whole thing in 17:56 and tried to keep the pace up. The pull ups and general newness of the split jerk slowed me down. I am happy though as I treated it as a technique-under-pressure practice and didn’t do too badly….

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http://www.muscleandmovementhealth.com

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Posted: 31 October 2011 06:29 AM   [ Ignore ]   [ # 15 ]
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cfwu

3 RFT (porch-ish)

95# OHS, 10 reps
10 L pullups
95# split Jerk, 10 reps
10 Knees to elbows
95# Hang clean, 10 reps
10 back extensions, 25# plate

Time 18:59

REALLY did not want to do this today but pushed through.  Glad I did.  Knees to elbows were poor, though.

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M/41/6’7”/300# down to 286#.

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