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Friday, June 14th, 2013 - Dbell thruster, Muscle-up
Posted: 13 June 2013 05:31 PM   [ Ignore ]
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FRIDAY 130614

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up

Post time to comments.

Compare to 051005 and [video]

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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, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 13 June 2013 07:56 PM   [ Ignore ]   [ # 1 ]
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This one took me 41:00 7 years ago.  Let’s see what it takes now.

Big Dawgs
as Rx

Women - 35

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For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
30-24-18
Pull ups
Dips

Puppies
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Pull ups (beginner or assisted okay
Hand release push ups

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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: 13 June 2013 09:03 PM   [ Ignore ]   [ # 2 ]
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Would it be good to do the pull ups and dips in alternating sets of 3 reps?
Example; 3 pull ups, 3 dips, 3 pull ups, 3 dips, repeat till total number of reps is met.
It takes me less time if I do them this way.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 13 June 2013 09:34 PM   [ Ignore ]   [ # 3 ]
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David J H - 13 June 2013 09:03 PM

Would it be good to do the pull ups and dips in alternating sets of 3 reps?
Example; 3 pull ups, 3 dips, 3 pull ups, 3 dips, repeat till total number of reps is met.
It takes me less time if I do them this way.

David: From what I’ve read it is better to do pull-ups then dips. On the beginner forum TexasPatrick explains it. Here’s the quote:

“Muscleups? See Exercise descriptions “what’s a beginner pullup” in this forum-and they typical sub for a muscle up is a 3/1 sub of pull ups and dips.  Do 3 pullups and 3 dips for each MU.  And you do it like that, 3 pu, 3 dips, then go again.  Time and equipment (i.e. globo goers may dictate you do more at a time, but if it’s 10 MUs resist doing 30 pullups then 30 dips). GD will sometimes assign more in a scaling if he doesn’t like you not being able to do muscle ups: i.e. 4/1 and even 5/1.”  -TexasPatrick

Completed: 14 June 2013 @ 1130
Pack
For time 15, 12, and 9 rep rounds of:
25# Dumbbell Thruster
30-24-18 (groups of 3 and 3)
Pull ups (Scaled to 6 hand release push-ups each group after 12 pull-ups in second round due to blisters)
Dips (Scaled to feet resting on bench)
Time: 30:15

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

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Posted: 13 June 2013 11:04 PM   [ Ignore ]   [ # 4 ]
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14/06/13

Klepto

Pack
4 rounds
27 box jumps, 20” box
20 burpees
11 squat cleans, 95lb

Time 20’ 27”

I hate Burpees, thats all I can say!

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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 June 2013 03:50 AM   [ Ignore ]   [ # 5 ]
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The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 35#
Right-arm Kettlebell snatch, 35#
Pull-ups

Time 9:36

I read how several people substituted dumbbells because they didn’t have KB’s. While you certainly have to use what you have, I can say with absolute certainty that using Dumbbells would have made this workout a lot easier. The rotation of the KB at the top of the snatch, plus the strain on your hands during the pull-ups, made this a real hand ripper of a WOD. I am actually surprised I didn’t rip my hands open. If this WOD comes up again I will give using a pair of gloves serious consideration.

$ out with 30 minutes on the elliptical.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 14 June 2013 05:17 AM   [ Ignore ]   [ # 6 ]
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Puppies
For time 15, 12, and 9 rep rounds of:
25 pound Dumbbell Thruster (figured 45# DBs was a typo, too heavy for me in any case)
Pull ups
Hand release push ups
13:38

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43/M/5’8”/160# (180# in early 2012)

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Posted: 14 June 2013 05:18 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
2:00 Hip Mobility
500m Run
Group Stretch

Skill
20:00 Handstand Practice/Progressions

Warm-up #2
Straight Leg DL and DL, 45# and 75#
DL x6, 135-135-185

WOD
Diane
21-15-9
DL, 225#
HSPU

Time: 10:22
All DL UB. HSPUs were 5/5/3/3/3/2, 3/3/2/2/2/1/1/1, and 2/1/2/1/1/1/1. A few no reps for not having heels on wall at lockout.

Then,
4:00 Shoulder Mobility

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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 June 2013 05:23 AM   [ Ignore ]   [ # 8 ]
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Yesterday

21-15-9 reps of
left arm kb snatch, 1.5 pood (scaled to 40lb dumbbell)
right arm kb snatch, 1.5 pood (scaled to 40lb dumbbell)
pullups

Time: 10:16

Today

Jackie
Row 1000m
50 thrusters, 45lb
30 pullups

Time: 10:47 (time including the 1:45 it took me to get from the rowing room to the weight room. Row took 3:46).

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 14 June 2013 06:04 AM   [ Ignore ]   [ # 9 ]
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15-12-9

substituted 3 pullups/dips for each muscle up.

Used 30 lb dumbbell for thrusters


-I just bought a pair of minimal shoes, is running form self correcting with them?

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-Justin

“Fitness is a journey, not a destination”

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Posted: 14 June 2013 06:48 AM   [ Ignore ]   [ # 10 ]
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“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

17 rounds plus 5 pull-ups

Evidently the Traveling WOD “Mary” is different than the Majn site WOD.

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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

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Posted: 14 June 2013 07:36 AM   [ Ignore ]   [ # 11 ]
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WU:
20 reps x 2 rounds w/PVC
Pass through
Good mornings
Lateral lunge
OHS

Strength and Skill:
EMOTM for 12 min
Odd mins: 5 back squats at 65% (285#)
Even mins: 5 strict press at 65% (135#)

WOD:
3x3min AMRAP
calorie row: 68
Rest 1 min
Burpees: 36
Rest 1 min
Pull-ups: 55

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M 31/6’0”/209 lbs.

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Posted: 14 June 2013 08:19 AM   [ Ignore ]   [ # 12 ]
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3 x press. Max pull-ups.

Warmup
2 rounds of
5 Push-ups
5 PVC OHS

then
250 m row

Strength
Press 3-3-3
In kg: 25-35-40(F, 1)

Max reps press, 30 kg.
Reps: 7

Max pull-ups (-14 kg) x 3. Five minutes rest between sets.
Reps: 1-1-0

Max pull-ups (-36 kg)
Reps: 8

Cash-out
Hamstring stretch
Lunge stretch

I’m weak today. Very weak compared to a few weeks ago. Also having a slight strain in my left hamstring after the back squats yesterday. Something is definitely wrong.

Speculating that this could be because of the rucking last week and my body has not recovered properly. Done three of them this year and lost strength afterwards and got slight injuries after two.

I’ll be taking a few extra recovery days to see if I can get back on track.

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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: 14 June 2013 09:06 AM   [ Ignore ]   [ # 13 ]
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Outlaw: clean & jerk

7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

2@65, 2@75, 3@85#

Practice:
kb snatch - 35#
10 (5r/5l) kb snatch + oh lunge - 35#
5x3 kipping pull ups

Finally after 3 years I got my first kipping pullups!  cheese  Only 3 consecutive and they weren’t pretty, but I finally got it. Happy day.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 14 June 2013 09:36 AM   [ Ignore ]   [ # 14 ]
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KB snatch, Pull-ups

Tempo run: 5 miles including 3 miles at 7:09

The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (sub 30 pounds)
Right-arm Kettlebell snatch, 1 pood (sub 30 pounds)
Pull-ups

9:38

Kyla: 15 lb KB, 8:39

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 14 June 2013 09:38 AM   [ Ignore ]   [ # 15 ]
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Pack
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
30-24-18
Pull ups
Dips

No idea of my time as i inadvertently stopped the clock somewhere during the sets. I’d guess it was close to 20 minutes.

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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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