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Friday, May 10th, 2013 - A WOD to delight Coach Rut.
Posted: 09 May 2013 04:51 PM   [ Ignore ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

Compare to 110214.

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Posted: 09 May 2013 05:32 PM   [ Ignore ]   [ # 1 ]
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Big Dawg, Pack and Puppy can all do this as Rx’d.  Pack and Pup be careful of your form if you find that your form is breaking down lower the weight rather than continue to do the exercise badly.

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

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Posted: 09 May 2013 08:36 PM   [ Ignore ]   [ # 2 ]
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Morning all.
Might be I’m all lost but this WOD could be approached in 2 ways (or more)?

One would be the “bear complex way” ie no rest of the dumbbell during the cycle. The weight would be the same on all lifts since we only use two dumbbells.

Or one could do it like a “rounds for time” partition/break when needed during the round. Guess (if u have them) one could use different weights on 4 or more dumbbells.

It says rft so….

EDIT: to make it clearer: One could think of it as DL 5-5-5-5-5 , clean 5-5-5-5-5 and so on (but of course you would do 5 dl, 5 clean, 5 push press etc for 5 rounds)
DL could be 5x40, 5x42.5, 5x45, 5x47.5, 5x50 (weight of one DB)
      Clean 5x25, 5x27.5, 5x30, 5x32.5, 5x35 etc etc

A bear complex might be DL, Clean, PP, squat; round 1 20 kg, round 2 22 kg, round 3 24 kg where the limit of weight used is your “worst” lift.

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Posted: 09 May 2013 08:40 PM   [ Ignore ]   [ # 3 ]
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21-15-9 reps for time of:
Handstand push-ups
Pull-ups

HSPU done with toes on box

5:00

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Posted: 09 May 2013 11:33 PM   [ Ignore ]   [ # 4 ]
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Thanks for the WOD! I have a sub quesiton: I only have one pair of (35 lb.) dumbells. Do you think it would be better to try to do this one with all five sets at the same DB weight, or would it be better to sub bar exercises so that I can increase weight each set as Rx’d?

Thanks in advance for your help!

-Jeff

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Posted: 09 May 2013 11:39 PM   [ Ignore ]   [ # 5 ]
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Warm up - 1k run, 2r (13 GHD situps, Back extensions, pushups, squats, samson stretch, and dips)

WOD- Pack
12-9-6
Handstand pushups
Pullups

7:12.58

  Both are my huge weak areas.  I could not do the kipping handstand pushups so I went back to the V-Pushup, next time HSPU are prescribed I will elevate my feet.  Pullups are difficult doing them strict when the bar is so low I have to bend my knees.  I just did Jumping Pullups after I could not do more than 5 on each set…

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Male 28/ 6’ 1’‘/ 167lbs 14% BF (According to Army Tape)/ Pack Member.
Maxes for:

Back Squat: 205lbs
Bench press: 165lbs
The Press: 100lbs
Deadlift: 185lbs (been awhile since I have tested this)
Pushup max in 2min: 51
Situp max in 2min: 82
2 mile Run: 12min 24sec
5K run: 21min 15sec

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Posted: 10 May 2013 02:18 AM   [ Ignore ]   [ # 6 ]
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Yesterday: 11mile run

Today: cfe strength and recovery wod
3 rounds of 15:
Dumbbell swing
Pull ups (assisted)
Situps
Back ext. (10 reps)
Bench press

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M/36/5’10”/~180lbs

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Posted: 10 May 2013 02:26 AM   [ Ignore ]   [ # 7 ]
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Row and bench press.

Warmup
300 m row

Strength
Bench press 5-5-5
In kg: 20-25-30

Metcon
4 RFT
500 m row
25 kg bench press, 12 reps

Time: 14:27. All bench presses unbroken.

Cash-out
Max pull-ups. Five minutes rest between sets.
Reps: 1-1-0

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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

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Posted: 10 May 2013 02:31 AM   [ Ignore ]   [ # 8 ]
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AcidSWE - 09 May 2013 08:36 PM

Morning all.
Might be I’m all lost but this WOD could be approached in 2 ways (or more)?

One would be the “bear complex way” ie no rest of the dumbbell during the cycle. The weight would be the same on all lifts since we only use two dumbbells.

Or one could do it like a “rounds for time” partition/break when needed during the round. Guess (if u have them) one could use different weights on 4 or more dumbbells.

It says rft so….

EDIT: to make it clearer: One could think of it as DL 5-5-5-5-5 , clean 5-5-5-5-5 and so on (but of course you would do 5 dl, 5 clean, 5 push press etc for 5 rounds)
DL could be 5x40, 5x42.5, 5x45, 5x47.5, 5x50 (weight of one DB)
      Clean 5x25, 5x27.5, 5x30, 5x32.5, 5x35 etc etc

A bear complex might be DL, Clean, PP, squat; round 1 20 kg, round 2 22 kg, round 3 24 kg where the limit of weight used is your “worst” lift.

Acid, I read this as Bear Complex style. One weight per round.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 10 May 2013 02:43 AM   [ Ignore ]   [ # 9 ]
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Jeffery Lawshe - 09 May 2013 11:33 PM

Thanks for the WOD! I have a sub quesiton: I only have one pair of (35 lb.) dumbells. Do you think it would be better to try to do this one with all five sets at the same DB weight, or would it be better to sub bar exercises so that I can increase weight each set as Rx’d?

Thanks in advance for your help!

-Jeff

The goal for all new trainees should be perfection in movement before adding load.

So, strive for impeccable form with the 35’s. If you find them to be too much stick with an empty barbell.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 10 May 2013 03:50 AM   [ Ignore ]   [ # 10 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
17.5, 20, 25, 35, 40

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43/M/5’8”/155# (180# in early 2012)

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Posted: 10 May 2013 05:03 AM   [ Ignore ]   [ # 11 ]
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“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

20:42

Sub’d super mans for back extensions since there is no GHD at the gym. Felt kind of slow, and I didn’t have the Oh My F’ing God feeling at the end like I do with Most Hero workouts. Maybe I needed to push harder on the run.

Bench Press working for a 1RM (because I just felt like benching today): 135#x10, 185#x3, 215#x1 PR, 225# Fail. 135#x10, 135#x15, 135#x15.

Cash out with 2K row.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 10 May 2013 05:30 AM   [ Ignore ]   [ # 12 ]
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@No Coast

Warm-up
S/D-S Series
400m Run
3x: 10 Kip Swing, 10 PVC OHS, 1:00 Plank Hold
Group Stretch
4:00 Hip Mobility
3x: 5 each - PU, Push-up, Sit-up, Squat

WOD
Jackie
1,000m Row
50 Thruster, 45#
30 PU

Time: 8:41
Row was 3:36.7, thrusters were 10/10/10/5/7/8, and PUs were 6/5/4/5/2/1x8.

Cool Down...200m Walk

4:00 Shoulder Mobility

Every 0:30 for 15:00, 1 Cluster at 155#

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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: 10 May 2013 06:57 AM   [ Ignore ]   [ # 13 ]
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5 rds

5 dead lifts
5 power cleans
5 push press
5 front squats

95-105-115-125-130

No DBs so used bar.

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

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Posted: 10 May 2013 07:17 AM   [ Ignore ]   [ # 14 ]
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Thruster 1 rep max = 67.5Kg
Limitation is being able to lock out my arms at the top.

Keelhaul WOD

15-9-6
3 x Double Unders (45-27-18 reps)
Box Jump
Kettle Bell swing (24Kg)
Back Squat (60Kg)

8:15

Would have been sub 8 if not 7 min if I had better consistency with DUs.
Something to work on.

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M/44/5’10”/173#

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Posted: 10 May 2013 07:22 AM   [ Ignore ]   [ # 15 ]
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A WOD to delight Coach Rut.
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

10-12.5-15-20-25(f) on 2nd HC so finished with 20.

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