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Sunday, June 23rd, 2013 - Snatch Balance
Posted: 22 June 2013 11:30 PM   [ Ignore ]
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SUNDAY 130623

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Postloads to comments.

Compare to 121110.

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: 23 June 2013 01:43 AM   [ Ignore ]   [ # 1 ]
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Metric - 22 June 2013 11:30 PM

SUNDAY 130623

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Postloads to comments.

Compare to 121110.

Last time out, GD scaled this as:
This WOD is self scaling. Please watch the demo and work on your technique.

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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: 23 June 2013 02:00 AM   [ Ignore ]   [ # 2 ]
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Working out at home - midsommar style

Warmup
2 rounds of
10 sit-ups
10 supermans
10 PVC OHS

3 RFT
10 burpees
10 lunge steps, carrying 5 kg dumbbells
10 dumbbell thrusters, 5 kg

Time: 13:21

Cash-out
Calf mobility
Lunge stretch

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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: 23 June 2013 02:59 AM   [ Ignore ]   [ # 3 ]
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40 on 60 off

Wu: yes

WOD:
10 rounds of;
40 sec: 10 burpees + sprint
60 sec rest
*during 40 seconds do 10 burpees and sprint for the remaining time of the 40 s.
*stop and rest 60 seconds.
*start next intevall from where you stooped!
*score is total meters sprinted for all 10 intervalls. It’s not rocket-science. You start at A and end after 10 intervalls at B.
Score: 620 phwww

MWOD:
K* 10 minutes

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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: 23 June 2013 07:38 AM   [ Ignore ]   [ # 4 ]
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23/06/13


“Elizabeth”

21-15-9 reps of:
Clean 95 pounds
Ring dips ( Subbed dips off a bench with raised feet )

Time 10’ 36”

Im not sure I warm up properly, my lower back started to stiffen up half way through and I had to break the Cleans down, still I think it would have been disgusting anyway.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 23 June 2013 07:38 AM   [ Ignore ]   [ # 5 ]
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23/06/13


“Elizabeth”

21-15-9 reps of:
Clean 95 pounds
Ring dips ( Subbed dips off a bench with raised feet )

Time 10’ 36”

Im not sure I warm up properly, my lower back started to stiffen up half way through and I had to break the Cleans down, still I think it would have been disgusting anyway.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 23 June 2013 07:52 AM   [ Ignore ]   [ # 6 ]
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SUNDAY 130623 @ CFN Box

Bradley
10 Rounds for time of: 
100m Sprint
10 Pull-ups  
100m Sprint  
10 Burpees  
Rest 30 seconds

Time
24:38

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M/47/5’10”/155

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Posted: 23 June 2013 10:15 AM   [ Ignore ]   [ # 7 ]
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Rest Day

Super-D Shoulder Capsule Mob
T-Spine Extension Mob
First Rib Mob

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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: 23 June 2013 10:19 AM   [ Ignore ]   [ # 8 ]
Big Dawg
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Snatch Balance

80-85-95-100-105-115-120-125-130-135

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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: 23 June 2013 10:35 AM   [ Ignore ]   [ # 9 ]
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FRIDAY 130621

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

12:25

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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: 23 June 2013 10:42 AM   [ Ignore ]   [ # 10 ]
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SUN 06232013
Puppies:  10:58
21-15-9-3 rep rounds of:
35 lb first set, 45 lb last 3 sets Front squat
Sit-up ab-mat

Last 3 days have been active rest garden work (yanking weeds/shovel/dirt work).

cheese

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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: 23 June 2013 11:00 AM   [ Ignore ]   [ # 11 ]
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Friday/Saturday - rest days

This AM

Bike/Run brick
1 hour bike 23.8 miles ( fastest than my previous PR on my TT bike) happy!!

5K run 22’57 @7’24 pace
Getting better…. I’m feeling well

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 23 June 2013 11:18 AM   [ Ignore ]   [ # 12 ]
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Tuesday 130618
Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
Abmat, unanchored, hands at sides Sit-up

7:52

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M/48/5’ 11”/220#

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Posted: 23 June 2013 01:13 PM   [ Ignore ]   [ # 13 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips)

Burgener WU

WOD - 130614 - hang power snatch

3-3-3-3-3

65-75-85-95-105

Never done sets of 3 hang power snatches besides the burgener WU before but I do do the burgener WU (sometimes)... So I figured it was best to start low… 95 and 105 felt manageable and probably where I start next time.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 23 June 2013 01:13 PM   [ Ignore ]   [ # 14 ]
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The Big Dirty

I felt in need of a big, random chipper. Found this: http://www.wodshop.org/wods.html

1 round
All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

Time: 45:46
Finished row & squats in 13:33
Finished row & presses in 16:33

back squats unbroken.
front squats & power cleans one break.
Most others broken into 5-8 reps.
Right wrist hurt during OHS.
Towards the end, even my hands were getting sore.

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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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Posted: 23 June 2013 01:36 PM   [ Ignore ]   [ # 15 ]
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Hang power clean 3-3-3-3-3-3-3 reps

85-95-105-115-125-135(F)-115

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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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