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Tuesday, May 14th, 2013 - Breham - RIP
Posted: 13 May 2013 04:46 PM   [ Ignore ]
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TUESDAY 130514

“Breham”

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

Post time to comments.

hero_dale_brehm_th400.jpg

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

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.

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: 13 May 2013 08:03 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as rx

Women - 165

The Porch
For time:
15 foot Rope climb, 5 ascents
185 pound Back squat, 20 reps
20 Handstand push-ups
Row 40 calories

Women - 135

Pack
For time:
15 foot Rope climb, 5 ascents
135 pound Back squat, 20 reps
15 Handstand push-ups or 30 Hand release push ups
Row 40 calories

Women - 95

Puppies
For time:
15 foot Rope climb, 3 ascents or 6 beginner rope climbs
25-45 pound Back squat, 15 reps
15 Push ups
Row 20 calories

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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: 14 May 2013 02:41 AM   [ Ignore ]   [ # 2 ]
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CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
65pound Thruster, 15 reps
15 Chest to bar Pull-ups

Got to the last set of thrusters and did 12 of them, really disapointed with myself, i was sure I would get the 3 rounds done in the 4 min but was completly gassed and fatigued, I may have another go sometime:(

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 14 May 2013 03:43 AM   [ Ignore ]   [ # 3 ]
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5-14-2013

Tough WOD


FLEXIBILITY:
FLEXIBILITY:
MWOD Man/Woman Test
3 minutes of Thoracic Spine MWOD
3 minutes of First Rib MWOD
3 minutes of Overhead Distraction MWOD
Re-Test MWOD Man/Woman Test
Post your experience to Whiteboard or comments.


“Brehm”

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps (scaled to 155)
30 Handstand push-ups
40 sdhp

Strength bias works!  I am planning to apply it to my squat after the summer sand volleyball season.  I’m in the same situation with squat that I was in deadlift; poor form and weak.  For now I’m scaling.


Strength bias works!  I am planning to apply it to my squat after the summer sand volleyball season.  I’m in the same situation with squat that I was in deadlift; poor form and weak.  For now I’m scaling.

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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: 14 May 2013 03:59 AM   [ Ignore ]   [ # 4 ]
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500m row warmup

3 rounds for time of:
400m run
40 wall ball shots, 16lb (no 20lb ball)
40 barbell press, 45lb

Time: 17:35

$O:
100 bench press x 85lb

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 14 May 2013 05:20 AM   [ Ignore ]   [ # 5 ]
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@No Coast

Warm-up
10 GHD Sit-up
500m Run
Group Stretch
3x: 10 squat, 5 Push-up, 5 Kip Swing

Strength
20:00 to establish 1 RM DL
10x45 straight leg DL
x6: 95, 135, 185, 225, 275
x3: 315
x1: 365, 405, 435

WOD
21-15-9
DL, @60% of above (255#)
Box Jump, 28”

Time: 8:23
Compare to 9:34 at 315# on 111202. Felt queezy since waking up this AM. Kind of had to gag down breakfast. Probably had some impact on the workout.

Cool Down...200m walk

10:00 Handstand Hold Practice

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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: 14 May 2013 06:00 AM   [ Ignore ]   [ # 6 ]
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130513

“Kelly”

Pack:

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball (20 lb dumbbell)

Post time to comments.

Compare to 121030.

Time: 17:31

Last time 121030 (not a direct comp): 20:30

Runs done on dreadmill. 7:30/mile pace.  Wall balls with dumbbell, thrown around 9 ft high, all rounds unbroken.  Box jumps broken as usual.

Last time runs outside, jumps were to 28”, and wallballs done with 25 lb dumbbell with no release.

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M 52/5’10”/180

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Posted: 14 May 2013 06:00 AM   [ Ignore ]   [ # 7 ]
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RIP brother! No ropes now, so did scaled version from http://www.customwod.com/mainsite/20130514

Complete 1 rounds of the following as fast as you can:

1. Pull-up 20 Reps
2. Knees to elbows 20 Reps
3. Back squat 20 Reps with 40 Kgs / 90 lbs
4. Handstand push-up 9 Reps
5. Rowing 250 meters

Time: 16:47

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Posted: 14 May 2013 06:33 AM   [ Ignore ]   [ # 8 ]
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Outlaw: pull ups/squat snatch

20 C2B Pull-ups
10 Snatches (full squat) 115/75# - 45#
15 C2B Pull-ups
7 Snatches (full squat) 115/75#
10 C2B Pull-ups
5 Snatches (full squat) 115/75#

10:21

My squat snatch is still a work in progress so went slow and light.

No strength today.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 14 May 2013 06:42 AM   [ Ignore ]   [ # 9 ]
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Breham

10 rope assents, 12ft rope, knots in place
20 squats 135 lbs
20 hand stand push ups
40 row pulls (my machine doesn’t keep track of calories)

6:04

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“Insanity is doing the same thing over and over again and expecting different results.” Albert Einstein

sunglas

F/5’2”/150/47
XFIT BDAY 082910

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Posted: 14 May 2013 06:52 AM   [ Ignore ]   [ # 10 ]
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Back Squats, Hang Cleans; Pushups, B2B Squats, Burpees, KBS

Before: 300 single unders, 10 wall squats, 45x10 front squats, 45x10 OHS, scorpion stretch, spider man stretch

BS 83%
135x3, 185x3, 205x5x5
Hang Cleans 70%
140x3x3

3:00 AMRAP
10 sec plank hold
3 pushups
If you break plan hold, restart 10 sec count.
Total = 33
1:00 rest
4:00 Tabata Bottom to Bottom squats
90
1:00 rest
3:00 AMRAP
5 burpees
5 70# KBS (USSR)
56

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 14 May 2013 07:05 AM   [ Ignore ]   [ # 11 ]
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Rest day for me today, but this one looks fun.  I’ll have to bookmark it.

Adam

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Posted: 14 May 2013 07:07 AM   [ Ignore ]   [ # 12 ]
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Breham-  RIP

Puppyish

For time:
15 foot Rope climb, 3 ascents (subbed 3 rounds of 5- lat pulldowns 80#, 5- 1 legged squats, 5- KTE (more like knees to 90 degrees))
45 pound Back squat, 15 reps
30 Hand release push ups
Row 20 calories (subbed 50 SDHPs 25#)

12:40

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Posted: 14 May 2013 07:21 AM   [ Ignore ]   [ # 13 ]
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B/I: 1 k run, stretches, 15 situps, 15 push ups, 15 squats, 15 back extensions, 10 toe-to-bars

WOD:

“Breham”

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

20:26

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: 14 May 2013 07:27 AM   [ Ignore ]   [ # 14 ]
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BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 180 lbs.

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 215 lbs.

Conditioning

For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

time: 13:08

Rest 2:00 – then:

3:00 to establish a 3RM OHS.
score: 175 lbs.

got one rep in at 185 but my shoulders were completely fried.

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M 31/6’0”/209 lbs.

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Posted: 14 May 2013 08:20 AM   [ Ignore ]   [ # 15 ]
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“Kelly”

Porch?

FOUR rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

5:37, 5:49, 5:42, 5:39 - Total Time: 22:49.

Some Ab work and 20 minutes on the elliptical machine for cash out.

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M 42/5’9”/180#/ CFBD 10-11-2012

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