1 of 4
1
Sunday, June 9th, 2013 - SDHP, Push-jerk
Posted: 08 June 2013 04:08 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9933
Joined  2007-01-08

SUNDAY 130609

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time to comments.

Compare to 100828.

WOD Demo from The Vault:
Brendan Gilliam, August, 2007 - video [wmv] [mov]

The Hope for Cures fundraiser has been announced; July 6, 2013
poster_thumbnail.png
Garddawg https://hope.crossfit.com/sponsor?id=U51072&hope=cures is participating if you don’t have anyone else to sponsor.

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.

 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: 08 June 2013 05:19 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14223
Joined  2004-06-18

Big Dawgs
as Rx’d

Women - 55#

Pack
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds

Women - 30#

Puppies
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 10-25 pounds
Push jerk, 10-25 pounds

 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: 08 June 2013 11:56 PM   [ Ignore ]   [ # 2 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  52
Joined  2008-11-24

SDHP, Push Jerk
modified Puppies
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, no weight
Push jerk, no weight

Time: about 6 min

This is my first WOD after four years of CrossFit absence and I already felt such a rush of energy.

 Signature 

CrossFit since 081113, reboot 130609

Profile
 
 
Posted: 09 June 2013 12:07 AM   [ Ignore ]   [ # 3 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  655
Joined  2008-09-14

Pistols/situps/swings

Max rounds in 20 minutes of:

5 one-legged squats (assisted - grabbing door jamb, alternating)
10 situps (ab-mat Amundson style)
15 1 pood kettlebell swings (Russian)

12 rounds + pistols and 8 situps

Made this one up because today’s WOD would have trashed my shoulder, and it turned out to be a good one.

 Signature 

M/40/190 cm (6’3”)/90 kg (200 lbs)

Profile
 
 
Posted: 09 June 2013 12:33 AM   [ Ignore ]   [ # 4 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  275
Joined  2012-04-26

run 8 miles
90 min power vinyasa yoga class

 Signature 

There are no shortcuts to any place worth going.
F/33/5’4”/123

Profile
 
 
Posted: 09 June 2013 03:30 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Sledge, sit up (DL, PC)

Wu: yes

CFSB
DL graduate—> 3x107.5
Power clean graduate—> 3x70

WOD:
35-25-15-5
One arm sledge strikes
Sit ups
5:19

MWOD:
K* 10 minutes
50 supermans

 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: 09 June 2013 03:52 AM   [ Ignore ]   [ # 6 ]
Stray Dawg
Avatar
RankRank
Total Posts:  27
Joined  2013-03-18

WOD:
21-18-15-12-9-6-3 rep rounds of:
Sumo deadlift high-pull, 33 kg (73 lb)
Push jerk, 33 kg (73 lb)
Time: 20:45

 Signature 

M/37/191cm (6’3”)/118 kg (260 lb)

Profile
 
 
Posted: 09 June 2013 03:59 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  232
Joined  2009-11-09

Pack
3 rounds
800-meter run
30 wall ball shots, 20#/14# (Subbed thrusters with 10kg barbell)

Time 14’ 57”

 Signature 

M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

Profile
 
 
Posted: 09 June 2013 05:23 AM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

Strength: back squat
135x20

WOD: Thursday 130606

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

12:52

Really struggled to get a rhythm on double unders, though I think that was in part due to the rope hanging up inside the handle.

 Signature 

M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

Profile
 
 
Posted: 09 June 2013 06:34 AM   [ Ignore ]   [ # 9 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  279
Joined  2009-08-25

CFWU

Puppy plus
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 45 pounds
Push jerk, 10-25 pounds
10:32

I’m slow to begin with. Watching the French Open final didn’t help. Good points though. Makes me tired just watching. Humid, sliding around, sprinting…

 Signature 

43/M/5’8”/160# (180# in early 2012)

Profile
 
 
Posted: 09 June 2013 07:15 AM   [ Ignore ]   [ # 10 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  763
Joined  2009-06-02

AM WOD - 10K tempo
49’42 @ 8’01 pace

My legs were asleep and a bit dehydrated
But happy on 90 F heat smile

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 09 June 2013 07:25 AM   [ Ignore ]   [ # 11 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  621
Joined  2011-10-24

@CFN box

Sunday 6/9/13 Deck of Cards

Metcon (Time)

Hearts = Toes to Bar
Diamonds = Wall Ball 20/14
Spades = Kettlebell Sumo DLHP 53/35
Clubs = Burpees
Joker = Rope Climb

Time:
14:59

 Signature 

M/47/5’10”/155

Profile
 
 
Posted: 09 June 2013 07:31 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  998
Joined  2011-02-01

Rest

 Signature 

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

Profile
 
 
Posted: 09 June 2013 08:09 AM   [ Ignore ]   [ # 13 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  581
Joined  2012-06-10

THURSDAY 130606

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders Single Unders (100, 80, 60, 40, 20)
Sit-ups (35,15~20,15,5~15,15~15,5~10)

Post time to comments.

12:12

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
Posted: 09 June 2013 08:52 AM   [ Ignore ]   [ # 14 ]
Puppy Dawg
Rank
Total Posts:  8
Joined  2013-06-05

WU:
3x:
Samson stretch
5 air squat
5 sit-up
5 back extension
5 pull-up
5 dip

Puppies 130609
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 30 pounds
Push jerk, 30 pounds

7:21

Decided to explore my deadlift to find my 2RM with decent form:
2 x 60
2 x 80
2 x 100
2 x 120
2 x 130
2 x 140 (~100% bodyweight!)
at this point, I stopped because my form was starting to break down a little bit.
i am satisfied, because this was basically my intro to deadlifting!

 Signature 

Started CrossFit on June 5, 2013!
23/M/5’9’‘/144#

Profile
 
 
Posted: 09 June 2013 08:58 AM   [ Ignore ]   [ # 15 ]
Hound
RankRankRankRankRank
Total Posts:  88
Joined  2012-04-19

21-18-15-12-9-6-3

SDHP 55#
push jerks 55#

9:06

 Signature 

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

Profile
 
 
   
1 of 4
1