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Tuesday, May 15th, 2013 - Omar - RIP
Posted: 20 May 2013 04:43 PM   [ Ignore ]
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TUESDAY 130521

“Omar”

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Post time to comments.

Hero_Omar_th.jpg

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

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: 20 May 2013 06:47 PM   [ Ignore ]   [ # 1 ]
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This looks simply awful…

Big Dawgs
as Rx

Women - 65

The Porch
75 pound barbell Thrusters, 10
15 Bar-facing burpees
75 pound barbell Thrusters, 20
25 Bar-facing burpees
75 pound barbell Thrusters, 30
35 Bar-facing burpees

Women - 55

Pack
65 pound barbell Thrusters, 10
15 Bar-facing burpees
65 pound barbell Thrusters, 20
25 Bar-facing burpees
65 pound barbell Thrusters, 30
35 Bar-facing burpees

Women - 45

Puppies
15-25 pound barbell Thrusters, 9
12 Bar-facing burpees
15-25 pound barbell Thrusters, 15
18 Bar-facing burpees
15-25 pound barbell Thrusters, 21
25 Bar-facing burpees

Buttercups
pvc-10 pound barbell Thrusters, 6
9 burpees
pvc - 10 pound barbell Thrusters, 12
15 Bar-facing burpees
pvc-10 pound barbell Thrusters, 18
21 Bar-facing burpees

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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: 21 May 2013 12:28 AM   [ Ignore ]   [ # 2 ]
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21/05/13

Diane”

21-15-9 reps of:
155 pound Deadlift
Handstand push-ups

Time 4’ 05”

Scaled the handstand push ups to do them with my legs resting on a bench so I could get full ROM, I tend not to when I do them as RX, felt strong on the deadlift though, will up the weight next time.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 21 May 2013 03:00 AM   [ Ignore ]   [ # 3 ]
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Omar

65 pound barbell Thrusters, 10
15 Bar-facing burpees
65 pound barbell Thrusters, 20
25 Bar-facing burpees
65 pound barbell Thrusters, 30
35 Bar-facing burpees

20:40

The thrusters were okay but the bar facing burpees were terrible.  The last set was just a slog fest.

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Posted: 21 May 2013 03:29 AM   [ Ignore ]   [ # 4 ]
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WOD 14 May

W/U
5 mins running

Continued work on shoulder press
4 x 10 45lb bar

Bench press
5 x 5 at 145lb

For time:
30 towel pullups (subbed for 15 foot Rope climb, 5 ascents)
175 pound Back squat, 20 reps
15 Handstand push-ups (feet on 2’ box)
Row 40 calories (rower doesn’t show calories so did 500m)

8:23

Deadlifts
5 x 5 at 225lb

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M 28 / 6’4” / 215lbs

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Posted: 21 May 2013 03:32 AM   [ Ignore ]   [ # 5 ]
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130521

“Omar”

Pack:
For time:
65 pound barbell Thrusters, 10
15 Bar-facing burpees
65 pound barbell Thrusters, 20
25 Bar-facing burpees
65 pound barbell Thrusters, 30
35 Bar-facing burpees

Post time to comments.

Time: 12:00 flat

Thrusters broken 10, 10-10, and 12-10-8, burpees broken 15, 11-14, and 12-23.

It felt really slow through the bar-facing burpees.  God those are fun!

Finished up with 3x5 back squats at 205 lbs.  A guy was using the rack and that was the weight he was using - so just worked in.

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M 52/5’10”/180

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Posted: 21 May 2013 03:39 AM   [ Ignore ]   [ # 6 ]
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5 am WOD

FLEXIBILITY:
20 Front Leg Swings each leg
20 Back Leg Swings each leg
20 Side Leg Swings each leg
Hold Right Leg Side Split for 2 minutes
Hold Left Leg Side Split for 2 minutes
2 mn hold bottom of squat

Back squat
105x 6
120 x 3
130 x 2
135 x 1
145 x 3 (3 rm PR)

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

This sucked! I mean it was a royal suckfest. After about 20 thrusters I shifted to push press because my form fell apart and I couldn’t drop below 90 degrees.

19:18

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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: 21 May 2013 03:59 AM   [ Ignore ]   [ # 7 ]
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10! reps for time of:
Hang Power Clean, 135lb (Rx=155)
Hand Stand Push Ups
Squat Jumps (double the reps)

Time: 21:45

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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: 21 May 2013 04:34 AM   [ Ignore ]   [ # 8 ]
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Garddawg - 20 May 2013 06:47 PM

This looks simply awful…

Not something you want to read over your cup of morning coffee.

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M/47/5’ 11”/210#

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Posted: 21 May 2013 04:36 AM   [ Ignore ]   [ # 9 ]
Big Dawg
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FRIDAY 130517

2013 CrossFit Games Regional Workout 1

“Jackie”

1000 meter row
45 pound Thruster, 50 reps (30, 10 pause 10)
30 pull-ups (20,10)

8:48 - 1m PR

130420
1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
9:48. PR by 1:49

Compare to 130211
1000 meter row 100 SDHP 25# - light weight, still sucked. Rower coming Thursday  
45 pound Thruster, 50 reps
30 pull-ups

All sets broken, but completed on a morn I was avoiding the WOD.

11:37

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 21 May 2013 04:42 AM   [ Ignore ]   [ # 10 ]
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WU - 90 SU’s;  Burgener Warm Up; 5-6 barbell thrusters w/ 45lb bar

“Omar”
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Time - 14:05 as Rx’d

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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.

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Posted: 21 May 2013 05:15 AM   [ Ignore ]   [ # 11 ]
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Puppies
9 x 15kg barbell Thrusters
12 x Bar-facing burpees
15 x 15kg barbell Thrusters
18 x Bar-facing burpees
21 x 15kg barbell Thrusters
25 x Bar-facing burpees

7:40

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Posted: 21 May 2013 05:20 AM   [ Ignore ]   [ # 12 ]
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@No Coast

Warm-up
500m Run
Group Stretch
3x: 30 Singles (rope), 10 Wall Squat, 10 KB Swing (16kg)
5/5 OHS/Power Clean: 45-75-75-95-95-115

WOD
5x
5 OHS, 115#
10 T2B
15 Power Clean, 115#
20 DU

Time: 17:06
Snatched opening OHS each round (missed it the first time in round 5). All OHS UB.  T2B UB in rounds 1 through 4, then 5/5. Broken PCs a bunch…definitely the limiting factor for me today. All DUs UB.

Cool Down...400m Walk

Then,

3x 1:00 Plank Hold

3:30, Burpee Muscle-up…8

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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: 21 May 2013 06:05 AM   [ Ignore ]   [ # 13 ]
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Helen

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15#
9 pull ups (on bench- jump up with negatives)

12:05

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Posted: 21 May 2013 07:00 AM   [ Ignore ]   [ # 14 ]
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Modified Helen

3 rds. of:

Run 400 m
21 1 pood kb swings
12 situps (abmat Amundson style)

10:12

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 21 May 2013 07:03 AM   [ Ignore ]   [ # 15 ]
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Rowing, Pause Cleans; Rowing, Thrusters, Ring Rows

Before: 300 singles, 10xwall squat, front squat @45, OHS @45, 500m row against my son (screwed up the display, so I ended up around 1:40, he got 1:36, which was a PR for him by about 2 secs. Rematch.)

Pause Cleans (power clean and pause front squat)
140x3, 150x3, 160x2x1

3 RFT
500m row
25 45# thrusters
10 ring rows
12:34

Subbed row for burpees and ring rows for pullups because of shoulder. Thought thrusters would be OK since they were light, but still felt them. This sucks.

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

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