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Monday, June 17th, 2013 - Row, Pull-ups, Box jumps
Posted: 16 June 2013 06:09 PM   [ Ignore ]
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MONDAY 130617

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

Compare to 060821.

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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“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: 17 June 2013 07:30 AM   [ Ignore ]   [ # 1 ]
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MONDAY 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

Compare to 060821.

=========================================================

The last time Garddawg scaled this:

Big Dawgs:
As Rx’d

The Porch:
Three rounds for time of:
Row 1000 meters
15 Pull-ups
25 Box jumps, 20 inch box

Pack:
Three rounds for time of:
Row 750 meters
15 Pull-ups
20 Box jumps, 20 inch box

Puppies:
Three rounds for time of:
Row 500 meters
10 Pull-ups or 15 Jumping, beginner, or assisted pullups
15 Box jumps, 10-15 inch box

Buttercups:
Three rounds for time of:
Row 500 meters
10 Jumping, beginner, or assisted pullups
15 Box jumps, 10 inch box (Step ups if you are unable to box jump)

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Posted: 17 June 2013 07:44 AM   [ Ignore ]   [ # 2 ]
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WU:
running drills
mobility

Strength and Skill:
object run: 1000m w/25# plate
5 rounds
GHD extension
10 clapping push-ups
10 C2B pull-ups

barbell skills

WOD:
EMOTM for 15 min:
1 clean deadlift
1 power clean
1 squat clean

205x8, 225x5, 245x2

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M 31/6’0”/209 lbs.

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Posted: 17 June 2013 08:17 AM   [ Ignore ]   [ # 3 ]
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29 mins as rxd

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-Justin

“Fitness is a journey, not a destination”

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Posted: 17 June 2013 08:56 AM   [ Ignore ]   [ # 4 ]
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DROMS

MONDAY 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Time - 21:30

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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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Posted: 17 June 2013 09:09 AM   [ Ignore ]   [ # 5 ]
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Three rounds for time of:
Row 1000 meters
20 Pull-ups (sloppy)
30 Box jumps, 20 inch box

21:44

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M/37 /6’1” 195

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Posted: 17 June 2013 09:23 AM   [ Ignore ]   [ # 6 ]
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Rowing

Before: 100 singles, 60 DU (two misses), 10 wall squats, 5 pushups (no go), 10 back ext, two shoulder PT exercises. 500m row (250 legs, 250 arms)

Rowing
20 strokes hard, 10 easy
Two sets each at 20, 22, 24, 26, and 28 spm, about 5:00 rest, then did it again.

Each session took about 13:00 and change. I think I got about 2500m on the first session and over 2600 on the second. Stroke starting to feel not quite so awkward.

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

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Posted: 17 June 2013 09:50 AM   [ Ignore ]   [ # 7 ]
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B/I: 4k run, stretches, 2x(15 situps, 15 back extensions, 15 squats), 15 push ups, 30 double unders, 200 single unders

Shoulder Press: 5x(20kg/45#, 25kg/55#, 30kg/65#, 35kg/75#, 25kg/55#)

WOD:

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

27:50 RX’d

C/O: 2k run

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M/30/5’9”(180cm)/215#(98kg)
—————————————————————————
If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 17 June 2013 10:46 AM   [ Ignore ]   [ # 8 ]
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Squat 3 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-24”
Squat 3 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-24”
Squat 3 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-24”

Squat-70kg
BJ-16”

Complete as many rounds as possible in 12 minutes:
30 Lunge w/ 10kg plate
15 Bench Dips (Feet Elevated)

4 rounds, 30 lunges, 3 dips

Having to sub/modify workouts due to painful shoulder/neck. Physio on Wed.

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 17 June 2013 11:01 AM   [ Ignore ]   [ # 9 ]
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Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

25:03

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 17 June 2013 11:39 AM   [ Ignore ]   [ # 10 ]
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7:00 AMRAP:

10 Toes-to-bars
10 Kettlebell Swings, 20 kg
Sprint, 50 m

6 rounds + 7 T2B

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M/44/5’10”/173#

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Posted: 17 June 2013 12:02 PM   [ Ignore ]   [ # 11 ]
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Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Sub’d 100 SDHP for rows; used 22” bench for box

Time - 23:32.9

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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: 17 June 2013 12:04 PM   [ Ignore ]   [ # 12 ]
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Buy-In:
Arm Swings
Leg Swings

High Bar Back Squat
225,225,225,225,225

Bench Press
135x5,155x5,175x5,185x5,195x5

We’ll see how the thumb appreciates that tomorrow.

50 Russiian KB Swings 80#
Time: 1:22

Unbroken, but man my biscuits were burning!

Cash-out:
2:00 banded shoulder
2:00 bicep stretch
Ice

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 17 June 2013 12:42 PM   [ Ignore ]   [ # 13 ]
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Tough Mudder Bootcamp workout: 5 min warmup, 50 min HIIT, 5 min cool down, stretch

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

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Posted: 17 June 2013 12:43 PM   [ Ignore ]   [ # 14 ]
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Monday, June 17th, 2013 - Row, Pull-ups, Box jumps

Three rounds for time of:
Row 1000 meters
20 Pull-ups (1/4” yellow band)
30 Box jumps, 20 inch box

30:38
Pull-ups were surprisingly brutal today, more ripped callouses..

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 17 June 2013 12:58 PM   [ Ignore ]   [ # 15 ]
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130615

Hang power snatch 3-3-3-3-3 reps

Postloads to comments.

Compare to 111125.

65-85-95-105-95

2 of 3 reps at 105 were pressed out to finish, so dropped back to finish.

Last time 111125: 85-90-95-100-105

Looks like zero improvement here.  This isn’t a movement I practice at all but I would have thought I’d have some carry over improvement from overall strength gains.  Apparently not.

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M 52/5’10”/180

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