1 of 4
1
Wednesday, May 8th, 2013 - HSPU, Pull-ups
Posted: 07 May 2013 05:18 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9924
Joined  2007-01-08

WEDNESDAY 130508

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

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.

 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

Profile
 
 
Posted: 07 May 2013 06:35 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14210
Joined  2004-06-18

Big Dawgs
As Rx

The Porch
15-12-9 reps for time of:
Handstand push-ups
Pull-ups

Pack
12-9-6 reps for time of:
Handstand push-ups
Pull-ups

Puppies
15-12-9 reps for time of:
Hand release push-ups
Pull-ups (assisted or beginner okay)

 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: 07 May 2013 11:14 PM   [ Ignore ]   [ # 2 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  232
Joined  2009-11-09

07/05/13

CrossFit Games Open 13.4

Xfit warm up X2
3x10 Push press @20kg
3x10 Dumbell Flys @8Kg

Complete as many reps as possible in 7 minutes following the rep scheme below:
120 pound Clean and jerk, 3 reps
3 Toes-to-bar
120 pound Clean and jerk, 6 reps
6 Toes-to-bar
120 pound Clean and jerk, 9 reps
9 Toes-to-bar
120 pound Clean and jerk, 12 reps
12 Toes-to-bar
120 pound Clean and jerk, 15 reps
15 Toes-to-bar
120 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

I only got to the 5th rep of the 9 C&J Cant help but feel a little dissapointed!

Cash Out 3x500metre rows, 2’05”- 2’01”- 2’03”

 Signature 

M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

Profile
 
 
Posted: 08 May 2013 02:29 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

Packish
12-9-6 reps for time of:
Handstand push-ups ( not quite full depth)
Pull-ups

7:54

I used to be better at HSPUs.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 08 May 2013 02:29 AM   [ Ignore ]   [ # 4 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

21-15-9

Feet on box HSPU
Pull ups as RX’d

7:37

Did tabata squats at lunch also

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 08 May 2013 03:38 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1277
Joined  2010-01-30

5 am WOD

800 m warm up jog

FLEXIBILITY:
20 Front Leg Swings each leg
20 Side Leg Swings each leg
20 Back Leg Swings each leg
Bottom of squat 2 min
Hold Middle Split for 2 minutes


Back squat full depth
95 x 6
115 x 3
125 x 2
130 x 1
135 x 3

WOD

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

9:48

I need to learn how to kip, this dead hang stuff sucks for time.

 Signature 

“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.

Profile
 
 
Posted: 08 May 2013 03:51 AM   [ Ignore ]   [ # 6 ]
Puppy Dawg
Rank
Total Posts:  4
Joined  2013-05-05

2x rounds puppyfied CFWU
Puppy:
15-12-9 Hand release push-ups
15-12-9 Assisted Pull-ups

5:37

 Signature 

Kyle
M/26/260
Crossfit Bday 5/3/13

Profile
 
 
Posted: 08 May 2013 04:17 AM   [ Ignore ]   [ # 7 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  344
Joined  2012-10-15

Porch?
“Nancy”
5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps

2:52, 3:05, 3:02, 3:10, 3:01. Total Time - 15:12

I was able to do all of the overhead squats unbroken, which made me wonder if I should have increased the weight to 85#. Pretty sure I wouldn’t have been able to do very well at the as Rx weight of 95#.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 08 May 2013 05:28 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

Warm-up
500m Run
Group Stretch
@45#: 10 Shoulder Press, 10 Push Press, 10 Push Jerk

Strength
20:00 to establish 1 RM Jerk
Split: 45x5, 95x3x2, 135x3, 185x2, 225x1, 225x1
Push: 135x3x3 (technique practice)

Right knee flared up big time.

WOD
15:00
10 Push Press, 115#
10 Box Jump, 24”
200m Run

Result: 6 rounds + 5 reps
All push press UB. Box jumps became jump up-step down in round 6. Runs were slow.

Then,

EMOM for 20:00, alternate between:
2 MU
5 GHD Sit-up

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 08 May 2013 05:28 AM   [ Ignore ]   [ # 9 ]
Hound
RankRankRankRankRank
Total Posts:  88
Joined  2012-04-19

3 rds

HSPU 12-9-6
Pull ups 15-12-9

Porch/pack mix

7:31

HSPU starting to come around. All done strict. Haven’t weighed in yet this am but guessing I’m down a bit. Slow but steady.

 Signature 

GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

Profile
 
 
Posted: 08 May 2013 05:34 AM   [ Ignore ]   [ # 10 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  326
Joined  2010-10-11

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

B/I: Mobility, 3x10 OHS 45# bar, 3x15 DU’s

Wod As Rx’d: 2:17

C/O: 1000m row, 2 min. plank

 Signature 

M/37/5’7”/161

Profile
 
 
Posted: 08 May 2013 06:26 AM   [ Ignore ]   [ # 11 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  182
Joined  2012-07-25

Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

13:53

Profile
 
 
Posted: 08 May 2013 07:30 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Thrusters and burpees

Wu: Yes

Skill: DB thrusters

WOD:
For time do 100 1-arm DB thrusters, alternating arms any way you want.
On the top of every minute do 5 burpees. Use the rest of the minute to do as many 1-arm DB thrusters as you can.

I used a 20 kg DB for this. EMERGENCY SCALED TO 80! which where done in 8:52. Just did burpees minute 7 to come back and finish it of during minute 8.
Thursters done down to a bench at just below parallel.
Loved it, even if I couldn´t complete all 100.

MWOD:
10 minute K*

 Signature 

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

Profile
 
 
Posted: 08 May 2013 07:34 AM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  824
Joined  2010-08-12

hbbs/snatch & gob squat/kbs

HBBS 1x20 @ 115#
snatch - 5x2 (3 position high-hang-squat) 45, 55#

20 goblet squats
20 kbs
10 goblet squats
10 kbs
5 goblet squats
5 kbs

Ali - 20#
Karen - 35#

3:20

$O
2x45 sec plank holds
5 ab rollouts
200m sprint

Should have been rest day but had one in the garage with me to work on squat and kettlebell.

 Signature 

F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

Profile
 
 
Posted: 08 May 2013 08:25 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  855
Joined  2012-07-04

Dumbbell clean and jerk.

Warmup
15-10 of
Sit-ups
Supermans
Air squats

Strength
Dumbbell clean and jerk 5-5-5-5-5
In kg: 5-5-5-5-5

Gym closed at three o’clock today so I had to do it at home. 5 kg only dumbbells available.

EMOM 1 pull-ups for 5 minutes
Reps: 1-1-1-0-0

Cash-out
25 dumbbell swings, 5 kg

Hamstring stretch
Pigeon stretch
Banded shoulder stretch

 Signature 

M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

Profile
 
 
Posted: 08 May 2013 09:36 AM   [ Ignore ]   [ # 15 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  553
Joined  2009-08-13

Wednesday, May 8th, 2013- Nancy

Warm Up
Row 500M
20 Squats
Foam rolling
Stretching, lots of it

SWOD:
Dead Lift 1x3, 185#
[Warmed up with 135, then did 185X3] Form felt good. Legs were very stiff.

WOD:

“Nancy”
Pack:
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
TIME- 15 mins

My legs were extremely sore and stiff from all the squatting the past two days. I did a really long warm up to get everything loose. My legs really didn’t loosen up until I was through round two of the WOD. I tried to keep m time to 2 mins per set of excersise. I felt pretty good with my time but it sure hurt!! LOL!!

 Signature 

Donald K. Toro

Profile
 
 
   
1 of 4
1