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Thursday, June 13th, 2013 - Gallant - RIP
Posted: 12 June 2013 05:10 PM   [ Ignore ]
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THURSDAY 130613

“Gallant”

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Post time to comments.

Hero_TaylorGallant_TH.jpg

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

The Hope for Cures fundraiser has been announced; July 6, 2013

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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.

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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.”
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Posted: 12 June 2013 08:13 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 14#

Pack
Run 1 mile with a 14 pound medicine ball
40 Burpee pull-ups
Run 800 meters with a 14 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 14 pound medicine ball
10 Burpee pull-ups

Women - 8

Pack
Run 800 meters
15 Burpees
15 Pull ups (Beginner or assisted okay)
Run 600 meters
10 Burpees
10 Pull ups (Beginner or assisted okay)
Run 400 meters
5 Burpees
5 Pull ups (Beginner or assisted okay)

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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: 12 June 2013 11:03 PM   [ Ignore ]   [ # 2 ]
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Completed 13 June 2013 @1100

Warm-up: Row 2 mins
10-10-10 of sit-ups, push-ups, squats
Samson Stretch

WOD: Gallant (Scaled)
Run 800m w/ 14lb medball
15 burpees
15 pull-ups
Run 600m w/ 14lb medball
10 burpees
10 pull-ups
Run 400m w/ 14lb medball
5 burpees
5 pull-ups
TIME: 20:55

Whoa. That was intense! Ran across the gravel in my Five Fingers…ouch. Next run I need my running shoes for sure. We don’t have a medball smaller than 14, so I had to go with it. A dumbbell just wouldn’t give you that extra “oh crap I have to hang onto this” feeling…

Cool Down, stretch and bar work doing cleans and jerks.

Great way to honor a warrior sailor. Semper Fi.

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—————————————————————-
Q-29-157-5’4’‘
CrossFit BDay: Aug 2010, Resurrection: May 2013

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Posted: 12 June 2013 11:35 PM   [ Ignore ]   [ # 3 ]
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13/06/13

3 Rds WU 15 Press ups
          15 Sit ups
          15 Back exresion
          10 OHS
   
Pack
5 rounds
3 muscle-ups (Subbed 9 Pull Ups 9 Dips)
400-meter run

Time 12’ 52”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 13 June 2013 02:05 AM   [ Ignore ]   [ # 4 ]
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Swing ring row sit up (bs)

Wu: yes

CFSB:
BS graduate—» 3x87.5

Skill: KB swing

WOD:
3 rft
30 KB swing (russian) 1 1/2 pood
20 ring row
10 GHD sit ups—» prog used a tractor tire (feet on the inside for support)
8:01

MWOD:
K* 10 minutes

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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

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Posted: 13 June 2013 02:35 AM   [ Ignore ]   [ # 5 ]
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36:14 as rxd 20#kb subbed for medicine ball as our biggest med ball is 18#

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Male
23
5’10
165

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Posted: 13 June 2013 02:52 AM   [ Ignore ]   [ # 6 ]
Top Dawg
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Strength (kg): Press 9x20, 7x30, 5x40, 5x50

WOD 130606 (Rx’d) Annie
50-40-30-20-10 of:
DU,
Sit ups
Time: 11:36

Was hoping for sub 10 but the sit ups were hard - used abmat, frog legs, and arms in front. Last time I did 10:10 with a rolled up towel, no frog legs and using momentum of arms from behind the head.

Is there a video to an “öfficial brandx sit-up” ?  so many ways to do these and it makes a big difference. Also I’m not exactly sure how to use the abmat - feels like I have to sit on the narrow end to get the lumbar curve feeling right, but then I slide off during the set. If I sit off the end of the mat the curve is half way up my back. Anyone know of a video on how to use the abmat properly ?

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M/47/80kg

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Posted: 13 June 2013 02:57 AM   [ Ignore ]   [ # 7 ]
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Was looking for a height to set the pull-up bar and found this:

SATURDAY 121006

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

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M 29 178cm 80kg

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Posted: 13 June 2013 04:16 AM   [ Ignore ]   [ # 8 ]
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3 rounds for time:
10 hspu
20 pull ups
30 sit ups
40 squats
150 SU’s (sub for 50 double unders)
*rest 2 mins in between each round.

Time: 22:45 including rest time

I got a new speed rope to start trying to nail the doubles, but I struggled hitting singles in the WOD with it.

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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: 13 June 2013 04:42 AM   [ Ignore ]   [ # 9 ]
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Puppy
Run 800 meters, subbed row
15 Burpees
15 Pull ups
Run 600 meters, subbed row
10 Burpees
10 Pull ups
Run 400 meters, subbed row
5 Burpees
5 Pull ups
22:26

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43/M/5’8”/155# (180# in early 2012)

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Posted: 13 June 2013 04:50 AM   [ Ignore ]   [ # 10 ]
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Messed this one up.

Pack/puppies
860m run 40 burpee pull-ups
860m run 20 burpee pull-ups
400m run 10 burpee pull-ups

35:37

I was running to a point and back. Thought that point was 400m away (Just measured it on the web. it’s not, it’s 430m away). So beforehand decided to do it twice to make a mile. Only I forgot to do it twice and only realised after the second run… Doh!

Still. It’s better than nothing!

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Posted: 13 June 2013 05:05 AM   [ Ignore ]   [ # 11 ]
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Wrighty - 13 June 2013 04:50 AM

Messed this one up.

Pack/puppies
860m run 40 burpee pull-ups
860m run 20 burpee pull-ups
400m run 10 burpee pull-ups

35:37

I was running to a point and back. Thought that point was 400m away (Just measured it on the web. it’s not, it’s 430m away). So beforehand decided to do it twice to make a mile. Only I forgot to do it twice and only realised after the second run… Doh!

Still. It’s better than nothing!

A scratch that. I did do it right. First run took me about 10 minutes (my normal pace for a mile). What a doofus! I need to learn to count :)

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Posted: 13 June 2013 06:39 AM   [ Ignore ]   [ # 12 ]
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Gallant - RIP

Pack
Run 1 mile with a 14 pound medicine ball
40 Burpee pull-ups
Run 800 meters with a 14 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 14 pound medicine ball
10 Burpee pull-ups

35:24


Whew!!!

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

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Posted: 13 June 2013 07:03 AM   [ Ignore ]   [ # 13 ]
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Kettlebell swings/V-ups

42-30-18 1 pood kb swings
21-15-9 v-ups

5:04

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 13 June 2013 07:08 AM   [ Ignore ]   [ # 14 ]
Top Dawg
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Pack
Run 1 mile with a 20 pound medicine ball
40 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
10 Burpee pull-ups

47:02

Would have loved to have scaled this to the 14# ball but I only have a 20# ball. This was a slog fest from about the first 1/2 mile on. I just couldn’t get comfortable with the ball.  Anyway wow that was a tough one.

Cash out: 4x5 deadlift 135-205-225-185

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M/33/5’11”/245#

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Posted: 13 June 2013 07:11 AM   [ Ignore ]   [ # 15 ]
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Warm Up


“Gallant” RIP
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

36:14

No cash out I have karate class tonight so I will cash out then.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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