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Friday, May 24th, 2013 - Burpee MUs - 2013 CrossFit Games Regional Event 3
Posted: 23 May 2013 06:19 PM   [ Ignore ]
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FRIDAY 130524

2013 CrossFit Games Regional Event 3

For time:
30 Burpee muscle-ups

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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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“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.”
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“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.”
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Posted: 23 May 2013 08:01 PM   [ Ignore ]   [ # 1 ]
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So the scale here would be to lower the rings.  Puppies only do 15.

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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: 24 May 2013 03:59 AM   [ Ignore ]   [ # 2 ]
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2 min calf stretch
2 min bottom of squat
1 mn split front then back
30 butterfly sit ups

Strength
Squat cleans
5 x 95
2 x 105
1 x 110
3 x 115 hit two then missed three
3 x 115

PR


FRIDAY 130524

2013 CrossFit Games Regional Event 3

30 Burpee muscle-ups

About 8 min and change.  I’ve become ok at sets of 10 muscle ups

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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: 24 May 2013 05:17 AM   [ Ignore ]   [ # 3 ]
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@No Coast

Warm-up
400m Run
4:00 Hip Mobility
Group Stretch
5 each @45#: Shoulder Press, Push Press, Front Squat, Thruster

Strength
20:00 to establish heavy Thruster (from rack)

5-5-3-3-2-1-1-1-1
75-75-95-95-125-165-185-215-225(f)

WOD
5-4-3-2-1
Cluster, 155#
MU

Time: 8:57

Then,

4:00 Shoulder Mobility

5:00 Handstand Hold Practice…0:13 free-standing hold.

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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: 24 May 2013 06:35 AM   [ Ignore ]   [ # 4 ]
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30 burpee muscle ups

Jumping muscle ups - bottom of rings set at 62”

6:53

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

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Posted: 24 May 2013 07:14 AM   [ Ignore ]   [ # 5 ]
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Outlaw: 3 pos snatch & hspu/lunge/box jump

7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

45-55(2)-65(4)
*felt ok

-then-

10 minute AMRAP of:

6 Parallette HSPU (6″/4″ deficit) - regular
30 (steps) BB Walking Lunges (front rack) 75/55#
20 box jumps

Karen: 2 rounds + 6 hspu = 118 reps
Elaine: 2 rounds + 6 + 10= 128 reps (8” bj, elevated push ups, 15# db lunge)

*had to sub box jumps for double unders, raining and no room in garage for 2 to jump rope.

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CF 8/12/10

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Posted: 24 May 2013 08:09 AM   [ Ignore ]   [ # 6 ]
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Front Squats; Annie

Before: 300 singles, 10xwall squat, front squat 45#, scorp stretch, spider stretch

FS
95x5, 115x3, 135x2
3-3-3-3-3
140-160-180-200-210PR (last two sets belted)

Annie
50-40-30-20-10
DU
Situps (anchored abmat)
7:12

PR is 6:35 anchored, no abmat. Assumed I would improve on that, but I guess the abmat slowed me down more than expected. Also had way more DU breaks than I would like.

Really trying to give shoulders a break until I figure out for sure what is going on. Iced right one last night, which actually seemed to provide some relief.

After: got two triple-unders.

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

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Posted: 24 May 2013 08:21 AM   [ Ignore ]   [ # 7 ]
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130524 SL5x5: W1D3

Warm up:
2 min jump rope
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 2

Workout A 5x5:
HBBS: 125
Bench Press: 120
Barbell Row: 80

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 24 May 2013 08:28 AM   [ Ignore ]   [ # 8 ]
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Weighted PU

Warm-up: rowing (500m @ 1:59)

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

10 - 15 - 20 - 25 - 30 - 35 - 40 -  45 - 50 - 55

All weighted pull-ups were strict from a dead hang.

Max rep PU: 30 (kipping)

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Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 24 May 2013 09:18 AM   [ Ignore ]   [ # 9 ]
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Weighted dips. 3 x bench press. Max pull-ups.

Warmup
400 m run
15 sit-ups
15 supermans

Strength
Bench press 3-3-3+
In kg: 37.5-45-50(3, PR)

Should have been more. The chum supporting interrupted too early. :(

Weighted dips
3-3-2-2-2-1-1-1-1-1
Weight/assistance kg: (-20)-0-0.5-1-1.5-2-2.5-3.25-4-5(PR)

Bodyweight 76 kg. Everything above 0 is a PR. Managed much more than I thought.

Max pull-ups (-40 kg)
Reps: 12 (PR)

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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: 24 May 2013 09:29 AM   [ Ignore ]   [ # 10 ]
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WU - Run 400m; 3 burpees; 10 jumping jacks; bar muscle up practice (fail)

For time:
30 Burpee muscle-ups

guessing around 12 min. don’t really know as timer cut off during burpees. Discovered problem after first 10 pull ups.

Sub’d pull ups and dips for muscle up since could not complete 1 bar muscle up at park. Did 30 burpees, then alternated pullups and dips in sets of (10, 10, 10)

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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: 24 May 2013 10:18 AM   [ Ignore ]   [ # 11 ]
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FRI 05242013
2013 CrossFit Games Regional Event 3
For time: 12:00
Puppies
15 Burpee muscle-ups
(sub muscle-ups = 3/3 56-lbs close grip bent rows/triceps pushups)
WU:  Squats/HNR/stretch
WD:  Stretch

cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 24 May 2013 11:36 AM   [ Ignore ]   [ # 12 ]
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130524

30 Burpee Muscle ups (progressions)

B/I: HB 3/1x3

Time: 9:29

C/O: 1/2 mile run

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You are not a beautiful or unique snowflake.

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Posted: 24 May 2013 12:04 PM   [ Ignore ]   [ # 13 ]
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Weighted dip 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.

25-45-50-55-60-65-70(f) didn’t have time for lady two rds.

Body weight 228

65 is a new PR.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 24 May 2013 12:19 PM   [ Ignore ]   [ # 14 ]
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Breham, RIP - fitting for Memorial Day weekend.  Sending best wishes and thanks to those who’ve served and who are currently serving in our Armed Forces.

Puppy scaling -
For time
6 beginner rope climbs
15 back squats, 45 lb
15 push ups
20 SDHP, 45 lb (no rower)

Round 1 - did towel-pull ups from sitting on floor to standing. The whole thing took 3:44

I still had energy, so I did another round.

Round 2 - did true towel pullups, unassisted.  I thought that would be harder than the sit-to-stand, but it was actually easier.  The whole thing took 3:18.

C/O sit-ups, trek back up the hill to my office.

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F/32/5’5”/128lbs

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Posted: 24 May 2013 12:34 PM   [ Ignore ]   [ # 15 ]
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DROMS

FRIDAY 130524

2013 CrossFit Games Regional Event 3

For time:
30 Burpee muscle-ups

Time - 11:51

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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