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Saturday, March 9th, 2013 - CTB Pull-ups, Ring L-sit holds
Posted: 08 March 2013 08:18 PM   [ Ignore ]
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SATURDAY 130309

Complete as many ro as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post rounds completed to comments.

Compare to 110525.

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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“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.”
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Posted: 08 March 2013 08:58 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

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Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second Ring L-sit hold or 30 second tuck sit hold

Puppies:
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (Beginner or assisted okay)
15 second Tuck sit hold

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

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M/54/5’11”/190

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Posted: 08 March 2013 10:52 PM   [ Ignore ]   [ # 2 ]
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13.1 Burpees and Snatches

Before: rowing: 200m legs only, 200m arms only, 200m regular

17:00 AMRAP
40 burpees
30 75# snatch
30 burpees
30 135# snatch
20 burpees
30 165# snatch
10 burpees
ME 210# snatch
128 reps

Typical Games workout. Happy with result, but not satisfied. Figured I should get at least 115-120, 130 if things went well, so things went pretty close to well.

After: Press C2W2D4
45x5, 55x3, 65x2
3-3-3-3-3
80-90-100-110-120
85x19

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 09 March 2013 12:54 AM   [ Ignore ]   [ # 3 ]
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WOD 130301

30 Jumping muscle-ups

5:29

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M43/180cm/80kg

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Posted: 09 March 2013 04:10 AM   [ Ignore ]   [ # 4 ]
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Puppies:
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (assisted)
15 second Tuck sit hold

6 rounds + 10 pull-ups

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MAJ Jbo wink

F/46/5’4”/140
Started Crossfit 13 Nov 2012

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Posted: 09 March 2013 05:38 AM   [ Ignore ]   [ # 5 ]
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Rest day.

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M/44/5’10”/173#

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Posted: 09 March 2013 06:09 AM   [ Ignore ]   [ # 6 ]
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Tabata things (BS)

Wu: Yes

CFSB:
BS; graduate—> 3x77.5, 10x60

WOD:
Tabata row for calories
Rest 1 minute
Tabata sit-up for rep
Rest 1 minute
Tabata row for calories

Score is lowest cal/rep from each tabata; 6-8-6

MWOD:
K* 8 minutes

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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: 09 March 2013 06:58 AM   [ Ignore ]   [ # 7 ]
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Crossfit 31.1 open retest:

6 Mins of Jump rope.
then:
3 Rounds (smooth pace all movements unbroken).
10 Pass throughs with a PVC ( over and under hand).
4 Power Cleans @ (95lbs-115lbs) / (65lbs-80lbs).
6 Thrusters @ (95lbs-115lbs) / (65lbs-80lbs).
Handstand Hold 0:20’s.

A) Warm-up Snatch.

B) WOD 31.1.
Post score in Comments.
MEN - includes Masters Men up to 54 years old.
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps.
30 Burpees
135 pound Snatch, 30 reps.
20 Burpees
165 pound Snatch, 30 reps.
10 burpees
210 pound Snatch, as many reps as possible.

Score: 161 reps with 13:00 on the button for the last split @135#.

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M 31/6’0”/209 lbs.

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Posted: 09 March 2013 08:28 AM   [ Ignore ]   [ # 8 ]
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Regular Warm Up minus situps followed by

Puppies:
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (I can’t do 10 in a row, so I broke them up as in the Recon Ron Pullup Progression step 4: 3,2,2,2,1)
15 second Tuck sit hold

I got 3 rounds in just over 12:00

Followed by a quarter mile cool down jog with my niece who’s struggling through a transition from Crossfit Kids Elementary to Novice.  Her workout today was rough and she needed a cool down jog.

The weather was sooooo nice that I decided to do a run myself.  I did 3.25 miles in 33:40, not quite as good as yesterday, but it still felt good. 

I also adjusted my run/walk intervals to 5:15 run (no change) and 1:30 walk (0:15 less walk).

I liked this new interval and will keep it for a while.

Adam

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Posted: 09 March 2013 09:04 AM   [ Ignore ]   [ # 9 ]
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Warm up:
15 GHD
15 Back extensions
10 GHD
10 Back extensions
1000m Row

Strength:
Bench Press
45# x20,65# x20,135# x10 WU
185#x3 195#x3 205#x3 215#x2,1 Fail 215#x1,2 Fail

WOD:
21-15-9
1.5 Pood KB Swings
GHD

06:48

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M/26/6’0”/255

CFBD 01/05/2012

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Posted: 09 March 2013 09:35 AM   [ Ignore ]   [ # 10 ]
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Complete as many ro as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold(15 sec ring L-sit hold)

Result: 6rds + 5 CTB PUs

Horrible, horrible L-sit!

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 09 March 2013 10:47 AM   [ Ignore ]   [ # 11 ]
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DROMS


SATURDAY 130309

Complete as many ro as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold


Last time I did regular pull ups and 15 seconds of ring tuck holds (at 7 rounds)......this time as RX’d for 5 rounds even.

L-sits broken into 10 second chunks

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 09 March 2013 11:18 AM   [ Ignore ]   [ # 12 ]
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B/I: 1,5k row, 100x jumprope, 1 mile run, stretches, 2x(15 GHD situps, 15 back extensions, 15 squats) 3x5 OHS(45#BB)

WOD:
AMRAP in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

4 rounds

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M/30/5’9”(180cm)/215#(98kg)
—————————————————————————
If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 09 March 2013 11:29 AM   [ Ignore ]   [ # 13 ]
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Connor Martin programming

Buy in
20 unloaded good mornings
10 air squats
1 minute bottom of the squat
10 bulgarian split squats
20 unloaded good mornings
10 arm circles
1 minute banded shoulder traction
20 arm side to sides
10 unloaded presses
1 minute rolling on lacrosse ball on scaps and traps
2 minutes downward dog stretch

2013 open WOD 1

Followed form with reposition burps and 6 inch target

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees

Finished this so total was 100

Couldn’t nail 135

Went to 115.  Got through 11 in time

Went to full 30 to finish


Hats off to the 199 etc by Khalipa and brethren at the top!

135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible


Cash out:
Farmers walk @200m @ 45#plates for time

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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: 09 March 2013 12:09 PM   [ Ignore ]   [ # 14 ]
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53.5

Warm-up
S/D-S Series
Burgener Warm-up x3
Power Snatch: 75x5x4

WOD
CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Result: 137 reps (7 of the 20 burpees)
135# power snatch split = 16:27
The power snatch at 135# took way longer than expected. Broke 75# power snatch more than expected, but was on plan to the 135# power snatches. Doubled 135# through 12 reps then dropped to singles…time between reps then got way too long, over 10-15 seconds. Target was at least a shot at 165#, but not in the cards. Last year 12.1 was 92 burpees (15 less this year). Last year 12.2 was 60 reps (same as this year).

No 2x400m run cash out. Knee is still an issue and there is about 6” of the white stuff on the ground and it is still coming down.

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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: 09 March 2013 12:29 PM   [ Ignore ]   [ # 15 ]
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Leg killer

3 rounds for time:
Run 200 m
Walking lunge 35 m
Squat, 20 reps

11:08

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Crossfit birthday: May 25, 2011
F/26/5’2”/110

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