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Friday, June 21st, 2013 - HSPU, L-pull-ups
Posted: 20 June 2013 06:20 PM   [ Ignore ]
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FRIDAY 130621

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

Post time to comments.

Compare to 090919.

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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: 20 June 2013 07:11 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Porch:
18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Pack:
21-15-9-3 rep rounds of:
Handstand push-ups or progressions
Tuck position pull-ups

Puppies:
3 rounds
10 Handstand Push ups progressions
10 Pull up progressions
when finished complete 1:00 total L sit or tuck sit

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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: 21 June 2013 01:05 AM   [ Ignore ]   [ # 2 ]
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Completed 21 June 2013 @ 1000
Warm-up: DROM
Tabata: 8 work rounds of 20 sec with 8 rest rounds of 10 sec alternating box jumps and jump rope

WOD
Pack-ish
21-15-9-3 rep rounds of:
Handstand push-up progressions (Not completely vertical but close)
Pull-up progressions (Kipping, need to practice strict)
Time: 11:14

Finished up with 50 sit-ups and stretching.

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

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Posted: 21 June 2013 02:22 AM   [ Ignore ]   [ # 3 ]
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RM Basic Fitness Test:

5 Strict pull ups
50 Sit ups
1.5 mile squad run in 15 min
1.5 mile best effort run

All done in combat trousers and boots.

11:10 for best effort run.
Getting older and slower!

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M/44/5’10”/173#

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Posted: 21 June 2013 02:38 AM   [ Ignore ]   [ # 4 ]
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WU - run 400m, 10 hang power clean w/ 95lbs.

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

Feet on box in pike position for HSPU

14:27.4

$O - 10 hang power clean w/ 95lbs.

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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: 21 June 2013 05:21 AM   [ Ignore ]   [ # 5 ]
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@No Coast

Warm-up
5:00 Jump Rope Drills
Group Stretch

Skill
10:00 EMOM, 1 Rope Climb

WOD
3x
400m Run
30 Burpee-Box Jump Over, 24”
2 Rope Climb

Time: 19:28
This was one of those workouts where you just need to find your happy place. Burpee-Box Jump Overs were the meat of this one…3:00 to 4:00 per round.

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: 21 June 2013 05:26 AM   [ Ignore ]   [ # 6 ]
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Puppies:
3 rounds
10 Handstand Push ups progressions, - feet hip high with upper body near vertical (probably 30 deg off)
10 Pull up progressions, 4-5 strict then kipping
when finished complete 1:00 total L sit or tuck sit, couldn’t do either, so did a modified L with my heels on the ground, very broken on time
19:12

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43/M/5’8”/155# (180# in early 2012)

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Posted: 21 June 2013 05:54 AM   [ Ignore ]   [ # 7 ]
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Pack:
21-15-9-3 rep rounds of:
Handstand push-ups or progressions (feet on dip bar)
Tuck position pull-ups

11:37

The tuck pull ups were tough. My abs are still sore from the GHDs the other day.

Cash out: back squat 10x135, 185x7, 225x5, 265x3, 135x10
10x3 good mornings

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M/33/5’11”/245#

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Posted: 21 June 2013 06:09 AM   [ Ignore ]   [ # 8 ]
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Hang power clean

3-3-3-3-3-3-3 reps
65-75-85-95-100-100-100(2)

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 21 June 2013 07:31 AM   [ Ignore ]   [ # 9 ]
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WU:
500m row
Stretch
500m row
Stretch

Strength and Skill:
EMOTM for 10 min
Odd min 5 front squats @245
Even min 5 strict press @145

WOD:
15 min AMRAP
200m run
10 burpees
10 box jumps 24”
10 wallballs 20#
10 pull-ups

Score: 4 rounds+run & 20reps

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M 31/6’0”/209 lbs.

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Posted: 21 June 2013 07:41 AM   [ Ignore ]   [ # 10 ]
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FRIDAY 130621

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

Post time to comments.

Time - 15:30

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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: 21 June 2013 09:10 AM   [ Ignore ]   [ # 11 ]
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Pack:
21-15-9-3 rep rounds of:
Handstand push-ups or progressions
Tuck position pull-ups

13:59

Really hit some muscle failure issues with the HSPU.  I’m thinking next time I’ll do them down to a 25-35# bumper plate and see if I can avoid all the breaks waiting to recover.  The tuck pull ups…pretty weak.  I’m sure my knees didn’t stay parallel to the deck on about half.  Add those to the myriad of exercises I need to work on.

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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: 21 June 2013 11:31 AM   [ Ignore ]   [ # 12 ]
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TUESDAY 130618

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

9:40

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

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Posted: 21 June 2013 11:57 AM   [ Ignore ]   [ # 13 ]
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Annie - Pack scaling

For time
35-25-20-15-10
Double-unders
sit-ups

I did real double-unders and am psyched. I got 19 unbroken, which is a new PR!!  The 15 and 20 rounds were totally unbroken grin
Sit-ups were unanchored, with my arms crossed in front, hands on opposite shoulders.

Time: 12:05

Cash out - pull ups, dips, squats

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F/32/5’5”/128lbs

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Posted: 21 June 2013 12:03 PM   [ Ignore ]   [ # 14 ]
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Deadlifts/plank/bench/pullups

I. Every 30 seconds for 5 minutes:
2 banded deadlifts, 80% on bar, + band, 185 lbs (black bands)

II. Tabata Plank holds

III. Bench/weigthed pullups

8-8-8, 90 lbs
pullups, 3-3-3 reps
5-5, 105 lbs
3-3-3 pullups
3-3, 120 lbs
3-3 pullups
2-2, 125 lbs
2, 135 lbs
2, 155 lbs

* too much volume all around, drop 10%.

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 21 June 2013 12:05 PM   [ Ignore ]   [ # 15 ]
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Concept 2 Summer Solstice Challenge
Row 21,000m on June 21st
Broke this up into 3 sessions during the day.

Total meters of 21,042 is about a 7,000m PR for total in a 24hr period.

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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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