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Tuesday, June 18th, 2013 - Front squat, GHD sit-up
Posted: 17 June 2013 04:38 PM   [ Ignore ]
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TUESDAY 130618

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.

Compare to 090707.

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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.

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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.”
BlueBugofJustice - 18 August 2009

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Posted: 17 June 2013 05:59 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rx’d
(Big Dawgs if you don’t regularly do high rep GHD sit ups then guess what, today your not a Big Dawg.  If you have heard Coaches hairy cantaloupe story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)

Women 135

The Porch:
21-15-9-3 rep rounds of:
185 pound Front squat
GHD Sit-up

-or-

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up

(If you do not do GHD sit ups regularly then sub regular sit ups.  If you have heard Coaches hairy cantaloupe story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)

Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up

women - 95#
(If you do not do GHD sit ups regularly then sub regular sit ups.  If you have heard Coaches hairy cantaloupe story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)

Puppies:
21-15-9-3 rep rounds of:
45-55 pound Front squat
Sit-up

Buttercups:
15-9-3 rep rounds of:
15-25 pound Front squat
Sit-up

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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: 17 June 2013 06:23 PM   [ Ignore ]   [ # 2 ]
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FRIDAY 130614

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

19:57

This turned into quite the slog.  I wasn’t expecting that.  I didn’t expect it to be easy, obviously… but wow.

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

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Posted: 17 June 2013 10:54 PM   [ Ignore ]   [ # 3 ]
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Completed 18 June 2013
Warm up, 10 push-ups and 10 pull-ups x 2

Pack-ish
21-15-9-3 rep rounds of:
95 pound Front squat;
GHD Sit-up; Sub: Sit-ups, no GHD machine

Time: 8:40

I liked the front squats, even if I had to put a med ball under my butt to keep me consistent.
Finished up with 25 hand release push-ups then cool down and stretched my hammies

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

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Posted: 18 June 2013 02:38 AM   [ Ignore ]   [ # 4 ]
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21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Sub’d 115 lbs for FS and sit-ups for GHD sit-up

Time - 11:16.1

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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: 18 June 2013 03:17 AM   [ Ignore ]   [ # 5 ]
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Row

Not only a scar after the missed box jump, but I managed to twist the back.

Wu: yes

Skill: OHS stick

WOD:
Row 3000 m
13:54
Not an all in effort.

MWOD:
K* 10 minuted

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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: 18 June 2013 03:56 AM   [ Ignore ]   [ # 6 ]
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Puppies:
21-15-9-3 rep rounds of:
45 pound Front squat
Sit-up
8:50

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43/M/5’8”/155# (180# in early 2012)

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Posted: 18 June 2013 04:14 AM   [ Ignore ]   [ # 7 ]
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“Grace”
30 (power) clean and jerk, 105lb
4:25

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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: 18 June 2013 04:37 AM   [ Ignore ]   [ # 8 ]
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front squat:  1st 4 sets w/ 95 lbs, last 3 w/ 115

ghd situps as rxd

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-Justin

“Fitness is a journey, not a destination”

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Posted: 18 June 2013 04:38 AM   [ Ignore ]   [ # 9 ]
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TUESDAY 130618

Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Ab-mat Sit-up

10:25

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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: 18 June 2013 04:48 AM   [ Ignore ]   [ # 10 ]
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130617

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

Post time to comments.

Time: 22:38

Pull ups all kipped and reset, 5-5-5-3-2 all rounds.  Box jumps broken a lot as usual.

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M 52/5’10”/180

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Posted: 18 June 2013 05:18 AM   [ Ignore ]   [ # 11 ]
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@No Coast

Warm-up
500m Run
1:00 Plank, 250m Row, 1:00 Squat, 250 Row, 10 Push-up, 10 Burpee, 250 Row
Group Stretch

Skill
MU Progressions
20 DU (after each bit of MU skill work, ~180 DUs)

WOD
Weakness Annie
50-40-30-20-10
DU
AbMat Sit-up
with, 5-4-3-2-1 MU

Time: 16:31
Core so smoked by the time I got to the MUs, I couldn’t string two together. Surprised how much a smoked core held me back on the MUs.  Tripled and doubled them with ease during the skill/progression work earlier.  DUs were no problem other than losing focus and being sloppy on the round of 50.

Then,

8:00 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: 18 June 2013 06:25 AM   [ Ignore ]   [ # 12 ]
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Outlaw: back squat

5X3 HBBS @ 65% – rest 90 sec.
*Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

warm: 3x95, 115
work: 5x3 @ 130#
*felt great, all full depth

Started to do the metcon but got thru 30 kbs and almost collapsed on my head trying to do a hspu. Still sick and obviously a little too weak and dizzy. Frustrated.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 18 June 2013 06:44 AM   [ Ignore ]   [ # 13 ]
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Rest Day.  2 farmer carries, 50 lbs each, 50 meters each.  Stretch.

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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: 18 June 2013 07:33 AM   [ Ignore ]   [ # 14 ]
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Right knee was feeling wonky yesterday, so I did step up/downs in place of box jumps.  Today I thought I’d go lighter on the front squats.

Tried 115# which felt increasingly uncomfortable ..... so I’m going with rest and mobility today.  Curses!!!

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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: 18 June 2013 08:18 AM   [ Ignore ]   [ # 15 ]
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B/I: 2k run, 300 single unders, 2x(15 situps, 15 back extensions, 15 squats, 5 pull ups, 5 dips)

Deadlift:
5x(100kg/220lbs, 120kg/265lbs, 140kg/310lbs, 100kg/220lbs)

WOD:

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

38:50

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

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