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Friday, June 8th, 2012 - Hope
Posted: 07 June 2012 05:36 PM   [ Ignore ]
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FRIDAY 120608

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24” box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Hope workout scorecard - [pdf]

“Hope” Workout Demo - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD 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.

Garddawg - 16 May 2012 05:21 PM

Hi all,
CrossFit is planning a fundraiser to help St. Jude’s, our goal is to raise 1.7 million, the cost of running the hospital for a single day.  Our gym, CrossFit Brand X will be performing a workout called “Hope” on June 9, 2012 in an effort to raise $5000 for CrossFit for Hope.

100% of the event’s proceeds will benefit St. Jude.

How it Works
There are two ways you can support me:

Select a Performance-Based Sponsorship and enter a per-point sponsorship amount you will contribute based on my performance on the Hope workout. Visit the site after June 9, 2012 to fulfill your sponsorship based on how many points I earned during the workout.

- OR -

Select a Flat Donation and contribute an amount toward my goal right now, independent of my workout performance.

You also have the option of making a flat donation or fulfilling your performance-based sponsorship with a check made out to St. Jude. Give me the check and they can mail it in to St. Jude.

My donation link is:
https://hope.crossfit.com/sponsor?id=U51072

Your name will only be viewable to me, not the public.

Another way you could help is to join the CrossFit Brand X team, raise donations yourself and do the workout.

This is a project that Mikki and I have wanted to see happen for several years.  If you have benefited from this website, please think about helping out.

Thank you for your help,

 Signature 

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: 07 June 2012 08:56 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 55

Pack
55 pounds
20” box
Chin over bar pull ups

Women - 35

Puppies
Three rounds of:
Burpees
10-25 pound Power snatch
Box jump, 12-15” box
10-25 pound Thruster
Pull-ups ( beginner or assisted)

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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: 08 June 2012 02:12 AM   [ Ignore ]   [ # 2 ]
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Burgener Total
Snatch 1 Rep- 30kg
Clean & Jerk 1 Rep- 45kg
Front Squat 1 Rep- 67.5kg

Total-142.5kg

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 08 June 2012 02:54 AM   [ Ignore ]   [ # 3 ]
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FRIDAY 120608

HOPE

Puppies
Three rounds of:
Burpees
25 pound Power snatch
Box jump, 20” box
25 pound Thruster
Pull-ups (beginner)

Total points: 168

Started too fast and faded quickly.

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M/37/165
First WOD 120529
Down 20 pounds
“I like it, I love it. I want some more of it, Drill Sergeant!”

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Posted: 08 June 2012 03:09 AM   [ Ignore ]   [ # 4 ]
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WOD 120530

Run 5 km

25:29

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M43/180cm/80kg

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Posted: 08 June 2012 03:24 AM   [ Ignore ]   [ # 5 ]
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Four rounds of:
2 minute run/sprint (460 meters)
1 minute rest

Four rounds of
1 minute run/sprint (260 meters)
1 minute rest

—-

5 x 10 strict push ups
20-30 sec rest between sets

—-

45-minute walk

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F/29/5’10/100

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Posted: 08 June 2012 04:11 AM   [ Ignore ]   [ # 6 ]
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Workout 18.4

Warm-up
S/D-S Series
RTC Series
Burgener x1 @ 45#
Squat Snatch 4x3x75#

WOD
EMOM for 20 minutes, alternate between:
5 Squat Snatch, 95#
7 Pull-up

Minute 1 (5 snatch), minute 2 (7 PU), minute 3 (5 snatch), etc.

Great workout. Hands ripped a bit about halfway through, but it did not impact the rest of the workout. All reps unbroken. Squat snatches got better throughout the workout. Snatches took about 25 seconds each minute. All PUs with butterfly kip…first time in a long time that has happened. PUs completed in about 15-20 seconds each minute. Did this workout with a guy from the neighborhood. It was good to have someone else there pushing too. Thanks Luke.

Then,

3:00 Downward Dog
5:00 Handstand Walk Practice

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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: 08 June 2012 05:10 AM   [ Ignore ]   [ # 7 ]
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Bike to work day:
12 miles, 40:11, 17.92mph

Not a pr, but close.

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Regards,
RonB
M/51/6’/205#/19% BF

compare to 199#/33% on 6/2008

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Posted: 08 June 2012 05:33 AM   [ Ignore ]   [ # 8 ]
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FRIDAY 120608
Pack

“Hope”
Three rounds of:
Burpees
55 pound Power snatch
55 pound Thruster
Chin over bar Pull-ups

I didn’t have a box at the gym this morning so I couldn’t do the box jumps… Actually I had nothing to really jump onto…

48-45-44=137

Not bad considering I didn’t do one of the exercises…

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M/22/5’10”

Max: Weight (Reps)
Back-Squat: 200 (1)
Front-Squat: 150 (3)
Thruster:
OHS:
Bench Press: 145 (1)
Muscle-Ups:
C&J:

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Posted: 08 June 2012 05:44 AM   [ Ignore ]   [ # 9 ]
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CFED W5D5

Strength:
DE: Push ups 10 x 3 on 1:00 with resistance (green band)

AMRAP 12:00 of:

Run 400m
15 Chest-to-Bar Pull ups
21 Double Unders

3 rounds, 6 CTB

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M/33/6’/185
CF DOB 11/15/10

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Posted: 08 June 2012 06:15 AM   [ Ignore ]   [ # 10 ]
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FRIDAY 120608

“Hope” (Packish)

Three rounds of: (Totals)
Burpees (11+8+10=29)
55 pound Power snatch (12+12+12=36)
Box jump, 24” box (20+15+12=47)
55 pound Thruster (12+12+12=36)
Band Assisted Pull-ups (20+18+12=50)

TOTAL SCORE: 198

That worked really did whoop my butt. A guy came up to me, “How often do you do workouts like that? Every day?” I said, “No, that’s specially crafted about once a month to own me.”

As a positive, my kipping is definitely getting better. I can feel the actual swing coming as I cycle. Though I had trouble keeping the band under my feet. Woohoo!

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 08 June 2012 06:16 AM   [ Ignore ]   [ # 11 ]
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FRIDAY 120608
Buy In
2x
1:00 couch stretch
10 good mornings holding a 25# plate
1:00 banded hamstring stretch
10 unloaded Bulgarian split squats
1:00 low lunge
10 leg swings front to back


Strength

every minute on the minute 2 deadlifts at 90% of your 1 rm
205 lbs lifted EMOM

Nailed each one.  Could have probably gone heavier and will let connor know (Stupid on my part)  Form did not break at numbers 8, 9 and 10

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24” box
80 pound Thruster (Sadly our weight configuration doesn’t let us do two 75 lb bars so we use a 30 lb women’s bar with two 25 lb bumpers here)
Chest to bar Pull-up

This was a serious sweat inducing gut buster.

Round 1 I started with the CTB since we did stations
CTB-                9 (14 extra chin ups that did not touch chest to bar)
Burpees-            16 (yay!)
75 lb snatch         11
80 lb thruster       11
Box jump           16

Round 2    
CTB                 6(then 10 extra that didn’t count)
Burpees             15 (struggling)
75 lb snatch         9
Thruster             11
Box jump             12

Round 3
CTB                   4(then 5 that didn’t count)
Burpees             11 (seriously hating life)
75 lb snatch         8 (dropped the bar and stared at it once and almost twice)
Thruster             7 (dang it)
Box jump           14

Overall not as good as I would like.  Tough workout and tough project.

Good luck to all particpiating

J

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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: 08 June 2012 06:26 AM   [ Ignore ]   [ # 12 ]
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“Amanda”

9-7-5 of:
Muscle-Ups - (sub 3:1 pull ups/dips)
Snatches (full squat) 135/95# - 55#

13:57

Glutes and hamstrings are tight and sore which made for a pretty terrible wod today.

Good luck to everyone doing the Hope challenge this weekend.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 08 June 2012 06:30 AM   [ Ignore ]   [ # 13 ]
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WU:
3 rounds of:
15 DU
Samson stretch
Mobility stretches w/PVC pipe
45lb power snatch, 5 reps
45lb thruster, 5 reps


WOD:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24” box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Round 1: 15,12,22,12,15
Round 2: 12,11,27,11,12
Round 3: 12,10,20,10,8
Total: 209

CD: Stretch

Holy crap…that’s all I have to say about this one.

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Posted: 08 June 2012 08:33 AM   [ Ignore ]   [ # 14 ]
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FS

Wu:
F&J, 2x10 pass through, 2x20s Simpson stretch, 1000m row

Skill/strength/mobility:
2 min bottom snatch, 2x1 min pigeon stretch
Box jumps: 3x up to ca 1 meter

Wod:
Front squat 3x 40 - 50 - 55 - 60 - 65(F)kg
Fail on 65 is that I aborted after 1 rep due to the form starting to be bad (tilted forward slightly). There be more FS, no hurry,

“Stinger”
5 min AMRAP
2x 12 m sprint
10 wall ball, 6kg
8 round + 2 sprint

Co:
Mwod 90/365 (paleo chair 10 min)

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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: 08 June 2012 08:50 AM   [ Ignore ]   [ # 15 ]
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JohnStJohn - 08 June 2012 06:16 AM

80 pound Thruster (Sadly our weight configuration doesn’t let us do two 75 lb bars so we use a 30 lb women’s bar with two 25 lb bumpers here)

Isn’t a women’s bar 33#?  At least mine is…i.e. it’s really 15kg compared with a men’s bar at 20kg.
So, you could get yourself a pair of 1# mini plates and load it up to the normal weight.

Nice work on this!

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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