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Saturday, March 23rd, 2013 - KB Swing, TTB, 4000m
Posted: 22 March 2013 04:28 PM   [ Ignore ]
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SATURDAY 130323

For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters

Post time to comments.

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: 22 March 2013 07:32 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 1.5 pood (50-55 pounds)

Pack
For time:
20 Russian Kettlebell swings, 1.5 pood
30 Toes to bar (or Knees to elbows)
Run 400 meters

Women - 1 pood (20-25 pounds)

Puppies
For time:
20 Kettlebell swings, 10-20 pounds
30 Leg or knee raises
Run 400 meters

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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: 23 March 2013 12:50 AM   [ Ignore ]   [ # 2 ]
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20 Kettlebell swings, 1.5 pood
30 Weighted x10kg Decline Sit-Up
Run 500 meters
7’45”

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 23 March 2013 01:28 AM   [ Ignore ]   [ # 3 ]
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2 days rest for me.  Try and get rid of this niggly cough ready to start afresh on Mon.

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M/44/5’10”/173#

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Posted: 23 March 2013 02:53 AM   [ Ignore ]   [ # 4 ]
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Friday, March 22, 2013- Front Squat, Box Jumps

Warm Up:

Row 3 Mins
20 Squats
1 Min Push Up
1 Min Sit Up
2 min in bottom of squat
2 min hamstring stretch on box
3 min Foam Rolling

Strength:

Back Squat 3 reps @ 165# Focus on continuing the decent on your hips going back and down re-watching your videos this should be your number 1 priority.  I would love to see video here for next week as well. 

Strength Results: The weight was heavy but not too much. I had a hard time videoing the reps so I actually did 12 reps at 165#. I was tired by the time I got the video right so my form was not good. I think I need to go deeper in my squats. I did a really through warm-up and it helped a lot. My flexibility is always a challenge to work on.


WOD:

The goal here is constant motion with no breaks
Ascending ladder of:
10 min AMRAP as high up the ladder as possible
2 front squats @75#
2 box jumps 4, 4, 6, 6, 8, 8 …. 


Skills Work:

Pull Ups, 15 mins


Results:

I got to 14 reps before my time ran out. This WOD was very challenging. The effect of box jumps, front squats and doing squats for my strength work was very substantial! That’s an understatement!! I have been working with Conner doing online programming. I am starting to record my lifts and have been receiving good feedback. I feel like my Cross Fit is going to another level. I am very excited on where this journey will take me!!!

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Donald K. Toro

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Posted: 23 March 2013 05:09 AM   [ Ignore ]   [ # 5 ]
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Rest Day.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 23 March 2013 05:15 AM   [ Ignore ]   [ # 6 ]
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box-jump, sit ups (DL)

Wu: Yes

CFSB:
DL; graduate—> 3x120

WOD:
40-30-20-10
Box jumps, 50 cm
Abmat Sit ups
8:25

MWOD:
K* 8 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: 23 March 2013 06:37 AM   [ Ignore ]   [ # 7 ]
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130323

For time:
20 Kettlebell swings, 1.5 pood
30 Toes to bar
Run 400 meters

In:  CFWU

Time: 5:04

Out: 50 Push-ups, 3 Rope Climbs

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You are not a beautiful or unique snowflake.

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Posted: 23 March 2013 07:00 AM   [ Ignore ]   [ # 8 ]
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WU:
row 750m

EMOTM for 5 min:
2 x 1 & 1/4 squats @ 265#

EMOTM for 5 min:
2 x push press @135#

3 rounds: 1:1 work rest ratio
30 double unders
2 muscle-ups
roughly every 90 seconds

WOD:
13.3 retest
12 min AMRAP:
150 wallballs 20#
90 double-unders
30 muscle-ups

score: 254 (8:35 done with double-unders) 2 reps less than last year but I am also 10 lbs heavier. weighed in at 221# at time of WOD.
changed strat. did wallballs 15 reps and 10 sec rest for 10 rounds. doubles done in strings of 30. first 6 muscle-ups as doubles and the rest singles.

courtesy of Outlaw.

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M 31/6’0”/209 lbs.

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Posted: 23 March 2013 07:10 AM   [ Ignore ]   [ # 9 ]
Puppy Dawg
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CFWU

WOD
20 DB swings 75#
30 knee ups
400M Run

$out

4x3
135# Cleans

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Posted: 23 March 2013 07:14 AM   [ Ignore ]   [ # 10 ]
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For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters
Time: 4:20

Had to run up a flight of stairs and approx 25 m to get to the treadmill(that how you write it?), didnt subtract any time or distance however…

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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: 23 March 2013 07:21 AM   [ Ignore ]   [ # 11 ]
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CF Games 13.2

150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

in 12m.

subed double unders for 180 singles

150 wb ➕ 190 single u in 12m, don’t no what score to use…suppose 240 ??

then 19m to finish 30 jumping muscle ups

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 23 March 2013 07:24 AM   [ Ignore ]   [ # 12 ]
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SATURDAY 130323
Pack
For time:
20 Russian Kettlebell swings, 1.5 pood 55#
30 Toes to bar (or Knees to elbows)
Run 400 meters

7:15

Puppies - Leigh
For time:
20 Kettlebell swings, 10- 20 pounds
30 Leg or knee raises
Run 400 meters

5:17

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 23 March 2013 08:01 AM   [ Ignore ]   [ # 13 ]
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B/I: 1,5k row, 1 mile run, 250x jumprope, stretches, 2x(15 GHD situps, 15 back extensions, 15 squats, 15 push ups. 5 muscle up progressions), more stretches for shoulders.

WOD:

For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters

4:45

C/O: stretches

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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: 23 March 2013 08:42 AM   [ Ignore ]   [ # 14 ]
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warm up: walk 400m, stretch

TUESDAY 130305
“Adrian”, self-scaled
Seven rounds for time of:
3 Forward rolls
5 Wall climbs (as high as you are safely capable of)
7 Toes to bar (subbed knee raises, as high as possible)
9 Box jumps, 24” box (subbed 18” box)
22:45

cashout:
run 2 miles 16:02 (PR)
Pullup progressions
stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 23 March 2013 08:46 AM   [ Ignore ]   [ # 15 ]
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Double Workout

For time:
20 1 pood kettlebell swings
30 v-ups
Run 400 m

3:45

Followed by:

Deadlift 7 x 1

90 kg, 100 kg, 110 kg, 120 kg, 125 kg, 130 kg, 132 kg

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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