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Tuesday, April 3rd, 2012 - Barbell overhead walking lunges, Burpees
Posted: 02 April 2012 04:25 PM   [ Ignore ]
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TUESDAY 120403

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 110220.

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: 02 April 2012 09:31 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Pack:
5 rounds
25 # barbell overhead walking lunges 50 feet
21 burpees

Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet
15 burpees

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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: 03 April 2012 12:57 AM   [ Ignore ]   [ # 2 ]
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Walking lunges/burpees
10:43

Used rx’d weight, but unable to measure if I did less than or greater than 50 ft (no tape measurer)
At least 2 mins wasted on looking at the ground during burpees. Mental fortitude is lacking
Fun WOD nonetheless

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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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Posted: 03 April 2012 12:58 AM   [ Ignore ]   [ # 3 ]
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“Jerry”
For time:
Run 1 Mile
Row 2K
Run 1 Mile
Time = 21:41 mins

Pissed that i couldn’t beat my previous time, paced the first mile too much, got 6:27 mins when last time it was 6:18 mins although my second mile was actually faster this time around. Might have even been transition time that killed me as the first rower i got to in the gym didn’t work so had to change rowers.

Last time, 9th Dec 2010:
21:36 mins

12th May 2010:
21:48 mins

Cool down:
800m Walk, 500m Row

Core:
L-Sit on Kettlebells -
35 secs/30 secs/30 secs
2 mins rest between

30 Hollow Rocks

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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: 03 April 2012 12:59 AM   [ Ignore ]   [ # 4 ]
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Hey! BrandX crossfit kids are on mainsite, photo 120402!

I think I could spot Mr GD there as well!

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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: 03 April 2012 02:37 AM   [ Ignore ]   [ # 5 ]
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Workout 9.2

Warm-up:
RTC series
800m run
DB Snatch: 15x10, 15x10, 25x8, 35x8

WOD:
21-15-9
DB Snatch, 35#
Burpee

Rest 2 minutes

21-15-9
DB Snatch, 35#
Burpee

Rest 2 minutes

21-15-9
DB Snatch, 35#
Burpee

Result: 6:35, 8:20, 8:23

Then,

50 Sit-ups
50 Hollow Rocks

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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: 03 April 2012 03:16 AM   [ Ignore ]   [ # 6 ]
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5 rounds for time of:
10 Goblet Squats, 35#
10 Russian swings, 35#
10 Box jumps, 24″
10 Jumping Chest to Bar
Rest 1 minute

2:09 ; 2:10 ; 2:06 ; 2:02 ; 2:04
Total 14:33

Just figured it was supposed to be 15 reps of each. Not 10. F**k.

—-

100 unanchored sit ups: 3:16
121 unanchored sit ups in 4 minutes

—-

33-minute walk

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F/29/5’10/100

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Posted: 03 April 2012 04:12 AM   [ Ignore ]   [ # 7 ]
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CFWUx3

5 rounds each for time of:
9 Thrusters 95
12 Pull ups
Row 15 calories
Rest 3:00 between rounds

As Rx’d, I set the timer for 1:30 rounds with a 3 minute break, so I ate into the rest period when I went over the 1:30 mark.  I was a little optimistic.
1:40
1:57
2:01
2:15
1:53

The last round I reset the clock and got the entire 3 minute rest, the others I did not.  So, for example, I only got 2:29 seconds of rest before round 4, and the trusters hurt.  Pretty solid throughout.  Broken sets of pullups since my body got confused since I’ve been working on my butterfly kip on them, so I began using the butterfly kip, but it moved back to regular kip on the second round.  Thrusters were consecutive, although there was slight pauses in the last rounds for the last 1-2 reps.  I hit my nose with the bar a couple times as well.  Like running sprints, just smoked.

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M/33/6’/185
CF DOB 11/15/10

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Posted: 03 April 2012 05:56 AM   [ Ignore ]   [ # 8 ]
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WU:
5 min max double unders: 290 PR

Strength and Skill:
5x10 strict press/lunges

95, 105, 105, 105, 105

WOD:
50-40-30-20-10
KB swings 24kg
Push-ups

11’36


this was a very shoulder challenging day.

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M 31/6’0”/209 lbs.

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Posted: 03 April 2012 06:30 AM   [ Ignore ]   [ # 9 ]
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Weighted overhead lunges, burbees

Pack:
5 rounds
25 # barbell overhead walking lunges 50 feet (16 steps 4 me)
21 burpees

16:14
(2:16/3:25/3:25/3:36/3:32)

Pure evil!! Had hoped to sub 15

Ci: 2 x burgener, cfwu 12 reps
Co: 2 x max chin up, 13/10
2x sotts press @35 10 reps

Stretching + 40 secs bar hang

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

M39/5’7”/158lbs

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Posted: 03 April 2012 06:44 AM   [ Ignore ]   [ # 10 ]
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120403

Pack:
5 rounds
25 30 # barbell overhead walking lunges 50 feet
21 burpees

Time: 12:22

Burpees were all broken, lunges first set unbroken, one 3-4 second pause about half way through sets 2-5, still holding weight over head.  Holding the weight overhead was not a problem, the burning in my thighs was.

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M 52/5’10”/180

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Posted: 03 April 2012 06:49 AM   [ Ignore ]   [ # 11 ]
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CFSB Shoulder Press & Front Squats

warm:
yep

CFSB C1/W11
Shoulder Press
warm: 10x16, 5x45, 3x55#
work: 5x65, 3x70, 3x75#
high rep @45 (15-12-9) cut back since I failed 18-15-12 last week

C1/W11
Front Squat
warm: 5x95
work: 5x115, 5x120, 5x125#
*no high rep back squats today

Everything felt super heavy today… 4 days off of strength work is no good for me. Body is still wrecked after Sundays 10 mile Mudder run. No high rep back squats since my schedule is all f’d up and I do heavy back squats tomorrow.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 03 April 2012 06:51 AM   [ Ignore ]   [ # 12 ]
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Tuesday, April 3, 2012

Week 10 Day 2 BrandX strength Bias REmote Training with Connor Martin Programming

Tuesday:

1:00 low lunge stretch

1:00 down dog

5 box jumps @ 24

1:00 double unders

1:00 pvc pass throughs

1:00 bottom of the squat

1 time through burg warm up


Wod:


Find a new 1 rm

Snatch
Went up steadily from 95 lbs to a new 1RM of 135 lbs which is a 20 lb PR for me in this lift with much better form that January


push jerk

Canned this with the highest total in my morning group as a straight push jerk to 175 lbs which is a 10 lb PR

Cash Out:


20 handstand walk attempts, focus on shifting your weight into your fingertips rather then the palms
(Getting there with this, finding my sweet spot is a tense core with the slightly out of balance legs flipped forward

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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: 03 April 2012 07:12 AM   [ Ignore ]   [ # 13 ]
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Thrusters 3-3-3-3-3-3
43
53
63
77
87
97
107

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“Insanity is doing the same thing over and over again and expecting different results.” Albert Einstein

:n_sunglas:

F/5’2”/150/47
XFIT BDAY 082910

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Posted: 03 April 2012 08:30 AM   [ Ignore ]   [ # 14 ]
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Tuesday, April 3rd, 2012

Thruster 3-3-3-3-3-3-3

Warmed up with 45lb bar then did 50, 55, 65, 75, 85, 85, 95-PR.

I finally got 95lb up, I have been working on that for a while. Some of the CF people were helping me get my feet in the right place. Once I did that, I got it. Good coaching is really helping me out a lot. Just like you guys have been sharing with me the last couple of months!! Good thing, cause this 30 day paleo challenge has me all grouchy, they are getting me to limit my caffeine intake!! What, no energy drinks and only 2 cups of coffee? Man!! LOL!

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Donald K. Toro

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Posted: 03 April 2012 08:46 AM   [ Ignore ]   [ # 15 ]
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TUESDAY 120403

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time: 29 even

Realized that swimming laps yesterday really killed me in the burpees.  In fact, my body absolutely refused to complete that last set and I could only complete 8.  I was really upset until I realized that this is probably the first time that I pushed my whole body to complete failure.  I just had no more to give.

Edit:  I really have to start reading better.  I was doing 25 burpees instead of 21.  Looks like I only missed out on 1 burpee.  Time still sucks!

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M/38/6’2”/Then 219 - Now 204
CrossFit Beginning:  12 March 2012

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