Wednesday, March 15th
Posted: 14 March 2006 02:04 PM   [ Ignore ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 14 March 2006 11:01 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14231
Joined  2004-06-18

This is a tricky one for the Pack and puppies because to many a 135# deadlift is not heavy.  Keep in mind that the workout is calling for 75 reps.  That’s a lot of pain tomorrow if you don’t do this right.

Big Dawgs:
As rx’s

women 105#

Pack:
Three rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

or

Five rounds for time of:
105 pound Deadlift, 15 reps
Run 400 meters
10 GHD Sit-ups


Puppies:
Scale the weight to your abilities.  If you have never done deadlifts use an empty bar.  You can email me a thank you tomorrow.  The weight quoted here is for someone who has deadlifted before and understands the lift.  If you don’t know where to start.  Take some time at the beginning of the workout to do some deadlifts and find your comfort zone.

Three rounds for time of:
95 pound Deadlift, 15 reps
Run 400 meters
8 GHD Sit-ups

Women 65#

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 15 March 2006 12:38 AM   [ Ignore ]   [ # 2 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  531
Joined  2004-08-06

Early Bird Version of WOD-BrandX Style
Big Dawgs
5 Rounds
DBDL x15
400m
AbMat Sit-ups x15

Pack
4 Rounds
DBDL x15
400m
AbMat Sit-ups x15

Puppies
3 Rounds
DBDL x15
400m
AbMat Sit-ups x15

Buttercups
3 Rounds
DBDL x15
200m
AbMat Sit-ups x15

Scale DB weight accordingly for your DLs

 Signature 

“The greats often became great because they continued to believe in themselves despite apparant failures”

Profile
 
 
Posted: 15 March 2006 02:22 AM   [ Ignore ]   [ # 3 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  83
Joined  2006-03-02

Is there a recommended way to do the GHD situps without a GHD?

-Tim

Profile
 
 
Posted: 15 March 2006 03:08 AM   [ Ignore ]   [ # 4 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14231
Joined  2004-06-18

I would start with regular situps.  I hat to say it, but if you have the dreaded “exercise ball”  :oops: you can hook your feet under something and do them that way.

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 15 March 2006 04:27 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1605
Joined  2004-08-19

The Wednesday night CrossFit class is doing this workout.

 Signature 

M/31/5’10”/175#

CrossFit Brand X Poway

Profile
 
 
Posted: 15 March 2006 05:23 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

I’ll try 3 rounds with 105 and see how it goes.

:?

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 15 March 2006 11:55 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

Wed class,  Jason posted as follows

Big Dawgs
5 rounds
135# Deadlift x15 (95# women)
Run 400M
15 situps

Pack
4 rounds
100# (at most) DB deadlifts (w:80# at most)
Run 400M
10 situps

Puppies
3 rounds
80lb (at most) DB deadlifts (w:40# at most)
8 situps

DB deadlifts are combined weight of both dumbbell and pack and puppies pick appropriate weight.

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 15 March 2006 11:56 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

5 rounds with 95# bar and regular situps.

27:50

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 16 March 2006 07:35 AM   [ Ignore ]   [ # 9 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14231
Joined  2004-06-18

3 rounds of:
deadlift X 15
400 m
GHD wallball X 15

Jeff 185# DL  
14:45

Connor 135# DL
14:55

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 16 March 2006 07:48 AM   [ Ignore ]   [ # 10 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  632
Joined  2004-06-24

Connor is sounding impressive with the weights he is working with and still consistently producing good times.

 Signature 

Im always thinking one step ahead…like a carpenter building stairs.

Patience, n.—A minor form of despair, disguised as a virtue.

Profile
 
 
Posted: 17 March 2006 12:52 AM   [ Ignore ]   [ # 11 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  531
Joined  2004-08-06

LL and I did this one this morning.

I completed it as prescribed:

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

33:40

Can’t say I didn’t want to quit after third round but LL kept me going.  You will be justly rewarded…OOPS! That is supposed to be for another thread.  :oops:

 Signature 

“The greats often became great because they continued to believe in themselves despite apparant failures”

Profile
 
 
   
 
 
‹‹ Tuesday, March 14th      Thursday, March 16th ››