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Saturday, June 22nd, 2013 - FGB
Posted: 21 June 2013 05:07 PM   [ Ignore ]
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SATURDAY 130622

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Dan Bailey 472. Add your points and post them to comments.

Compare to 130118.

WOD Demo with Colonial CrossFit

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.”
BlueBugofJustice - 18 August 2009

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Posted: 22 June 2013 03:38 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack:
As Rx’d

Puppies:
Three rounds of:
Wall-ball, 10-14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 12-14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)


Buttercups:
Three rounds of:
Wall-ball, 6-10 pound ball, 6-8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10-12” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)


The usual sub for rowing is SDHP.  Since SDHP are already in the WOD, we generally recommend Burpees.  Counting the number of Burpees tends to work out fine as a sub for cals rowed.

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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: 22 June 2013 04:37 AM   [ Ignore ]   [ # 2 ]
Big Dawg
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Pack
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds

time: 12:00

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Posted: 22 June 2013 07:50 AM   [ Ignore ]   [ # 3 ]
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20130622 Sat

Olympic lifting class - Expedition Crossfit
Primarily clean practice with Burgener progression.  Having a coach periodically look at form for us home gym guys is a good thing to do.

Then Puppies:
3 rounds
10 Handstand Push up progressions
10 Pull up progressions
4:30
when finished complete 1:00 total hanging tuck sit (35,25 sec)

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 22 June 2013 09:22 AM   [ Ignore ]   [ # 4 ]
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@Home

Warm-up
1,000m Row (3:38.4)
Modified S/D-S Series
3x10 (each): Squat, Straight-leg KB DL, Kip Swing

WOD
10x
10 PU
15 WB, 20# (11-ft target)
200m Run

Time: 26:03
Everything UB. Transitions slowed on the second half. Runs and WBs were worse than expected. Very pleased with UB PUs.

Cool Down
400m Walk
1,000m Row (4:22.5)

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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: 22 June 2013 09:35 AM   [ Ignore ]   [ # 5 ]
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Midsummer cleansing

Wu: yes

WOD:
5 rft of:
10 decline push ups
20 abmat sit ups
30 banded good mornings
40 “jump for reach”, no dip
50 feet walking lunges
16:44
Now I think the last of the hang-over is done whit.

MWOD:
K* 8 minutes
Sauna

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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: 22 June 2013 10:45 AM   [ Ignore ]   [ # 6 ]
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Strength: Shoulder press
3-3-3-3-3
85-95-105-115-125(2)

WOD: WEDNESDAY 130619

Hang power clean 3-3-3-3-3-3-3 reps

95-105-115-125-135-145-145

Form broke down on the first set at 145 so I repeated it.

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

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Posted: 22 June 2013 10:52 AM   [ Ignore ]   [ # 7 ]
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70+65+55=190 w/ 14 lb ball

Last time:  181

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 22 June 2013 10:54 AM   [ Ignore ]   [ # 8 ]
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Row, pull-ups, box jumps

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

23:30

This may be a dumb question but I just bought an abmat and is there a certain way you’re suppose to use it? My butt wants to come off the ground when I touch my shoulders to the ground and that doesn’t seem right.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 22 June 2013 11:52 AM   [ Ignore ]   [ # 9 ]
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Friday, 130621
Pack:
21-15-9-3 rep rounds of:
Handstand push-ups or progressions (kip, 25# plate+ abmat)
Tuck position pull-ups

12:57

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M/48/5’ 11”/220#

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Posted: 22 June 2013 12:11 PM   [ Ignore ]   [ # 10 ]
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Warm Up


“Fight Gone Bad!”
Three rounds of: Wall-ball, 20 pound ball, 10 ft target(Reps) Sumo deadlift high-pull, 75 pounds (Reps) BoxJump, 20” box(Reps) Push-press, 75 pounds (Reps) Row (Calories)

126-89-98=313

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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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Posted: 22 June 2013 12:18 PM   [ Ignore ]   [ # 11 ]
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Buy-In:

Bent over 2# DB scarecrows x10
Banded external rotation x10

Burgener Warmup with women’s bar

Snatch
53,63,83,93,103,113,83x3,83x3,83x3,63x5,63x5

Clean
135,145,155,165

165 turned into a power clean, so that was a good place to stop today.

Front Squat
135x5,145x5,155x5,160x5,165x5

10# PR

Cash-out:
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: 22 June 2013 12:40 PM   [ Ignore ]   [ # 12 ]
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WOD:
“Rack WOD”
Our annual event to raise money for breast cancer research

As a team of 3 with a 50# medicine ball. Ball must travel with you to every station.
5x 50m relay each member
Run 800m
150 volleyball net ball passes
Run 800m
150 box jumps 30”
Run 400m
150 burpees
Run 400m
150 sit-ups
Run 1 mile

Time: 54:00 in the button.

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M 31/6’0”/209 lbs.

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Posted: 22 June 2013 01:13 PM   [ Ignore ]   [ # 13 ]
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“Fight Gone Bad”
Three rounds of:
Wall-ball, 10 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 22” box (Reps)
Push-press 75 pounds (Reps)
Row - sub’d burpee pull-ups

265

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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: 22 June 2013 01:28 PM   [ Ignore ]   [ # 14 ]
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Red Beard - 22 June 2013 10:54 AM

Row, pull-ups, box jumps

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

23:30

This may be a dumb question but I just bought an abmat and is there a certain way you’re suppose to use it? My butt wants to come off the ground when I touch my shoulders to the ground and that doesn’t seem right.

You can be on the mat with it positioned either direction, but sit a couple inches in front of the mat not right on in. The value of the mat is that you need to relax your abs to extend back over the mat then re-engage your abs to sit up instead of just keeping then completely tense and only useing your hip flexors to sit up.

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 22 June 2013 02:21 PM   [ Ignore ]   [ # 15 ]
Big Dawg
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Front squat, GHD sit-up

Pack:
21-15-9-3 rep rounds of:
135 95 pound Front squat
GHD Sit-up
women - 95#

Time: 8:50
Front squats: 4 breaks total. Shoulders couldn’t hold the weight.

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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