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Monday, June 24th, 2013 - Rest Day
Posted: 24 June 2013 05:12 AM   [ Ignore ]
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Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com


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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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 24 June 2013 05:26 AM   [ Ignore ]   [ # 1 ]
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@No Coast

Warm-up
400m Run
Snatch Warm-up

Strength
20:00, Heavy 1 rep Snatch

Session: 45x1x3, 75x1x3, 95x1x5, 125x1x2, 145x1x2, 175x1x5, 185x1

WOD
21-15-9
KB Snatch, Right-arm, 1.5 pood
KB Snatch, Left-arm, 1.5 pood
PU

Time: 7:43
Grip killer…

Cool Down...200m Walk

6:00 Shoulder Mobility

15-12-9 (NFT)
GHD Sit-up
Back Extension

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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: 24 June 2013 08:19 AM   [ Ignore ]   [ # 2 ]
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Row/Pullup/Boxes

Old Workout: Last Tuesday

Std. Warmup x2 (light on pullups)

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

Time: 16:52

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 24 June 2013 08:40 AM   [ Ignore ]   [ # 3 ]
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Run, 500 m
—then—
5 rounds:
10 Pull-ups
5 Handstand Push-ups (progressions)
5 Forward Rolls
—then—
Run, 500 m

11:16

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M/44/5’10”/173#

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Posted: 24 June 2013 09:07 AM   [ Ignore ]   [ # 4 ]
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100 Pull ups

8:06

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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: 24 June 2013 09:14 AM   [ Ignore ]   [ # 5 ]
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Row/PU/Box Jump

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

18:59

Lost time running between floors at the gym (sigh).

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M/43/6’0/150

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 24 June 2013 09:31 AM   [ Ignore ]   [ # 6 ]
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Outlaw: snatch & run

Sunday
EMOM for 5 minutes:
2 Snatches (full) @ 80% - 45#

Then, when the clock hits 5:00-

2 minute AMRAP of:
Snatches (full) @ 80% - 7

total: 17

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

-then-

Run 1 Mile for time. - a pathetic 10:25*

*very hot, dehydrated and no breakfast. Snatches were awful… forearms tight, wrist sore. Ugly wod for me.

Monday
20 Russian kbs - 20#
30 kb snatches
30 kb snatch + oh lunge
50 goblet squats
20 kb cleans
20 kb high pulls

NFT

Right wrist/thumb extremely sore. Snatches hurt.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 24 June 2013 09:34 AM   [ Ignore ]   [ # 7 ]
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Snatch balance. 3 x deadlift. 5 x power clean.

Warmup
400 m run

Strength
Power clean 5-5-5
In kg: 30-40-52.5(PR)

Deadlift 3-3-3
In kg: 60-80-87.5(PR)

Burgener warm-up

Snatch balance 3-3-2-2-2-1-1-1-1-1
In kg: 15-20-22.5-25-27.5(F, 1) -30-32.5-35(PR)-37.5(F)

Compare to 121110: 3 x 15 kg, 1 x 20 kg

Cash-out
Hip mobility (couch stretch, pigeon stretch)
Shoulder mobility

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M 30/1.79 m/76 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: 24 June 2013 09:45 AM   [ Ignore ]   [ # 8 ]
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130624 SL5X5: W6D1

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 190
Shoulder Press: 115
Deadlift 1 x 5: 255

Midline:
Ab rollouts 3 x 5

May have to add time between squats. Currently using 2:00 rests. 1:00 rest for shoulder press is approaching the limit too.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 24 June 2013 09:59 AM   [ Ignore ]   [ # 9 ]
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Front Squat; Straight Leg Deadlift, DU

Before: 150 singles, 60 DU (one miss at 59!), 10 wall squats, 10 back ext, shoulder PT

Front Squat
95x5, 115x3, 135x2, 155x2
1-1-1-1
185-195-205-215
Wanted to go for a new 1RM but ran out of time. Also, not sure I would have gotten it. These did not feel as solid as I would hoped/expected. Maybe too much of a layoff lately. Damn shoulder.

3 RFT
50 95# SL DL
100 DU
13:34

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

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Posted: 24 June 2013 10:14 AM   [ Ignore ]   [ # 10 ]
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3 sets- 7 reps - Weighted Barbell Step Up (7 RT/ 7 LT) (rest 3-5 minutes)
During 3-5 min rest periold, perform 5 seated box jump (use a box so when seated your thighs are 1” above parallel)
25kg-22”
27.5kg-26”
27.5kg-28”

Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Pull Ups (kipping)
1 Press 90% of 1 RM
5 Pull Ups (kipping)

31kg
8:08

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 24 June 2013 11:43 AM   [ Ignore ]   [ # 11 ]
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130622

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 10 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.

Add your points and post them to comments.

Compare to 130118.

31-29-27
24-21-20
20-14-16
25-22-22
12-11-10

Total - 304

Last time 130118 - 296

Still stuck with a 10 lb ball for this (all the gym has) which I’m sure adds significantly to my score.  Improved in SDHP (65 vs 59), push press (69 vs 62), and rowing (33 vs 26), but dropped dramatically in box jumps (50 vs 62).  I really hit a wall second round at the box jumps - lots of time with hands on knees gasping for air.  AC out at the gym today didn’t help either.  I was surprised my total improved.

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M 52/5’10”/180

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Posted: 24 June 2013 12:21 PM   [ Ignore ]   [ # 12 ]
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18-9-6-3 rep rounds of:
Handstand push-ups
Tuck position pull-ups

—>14:19

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M/40/5’4”/137

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Posted: 24 June 2013 12:28 PM   [ Ignore ]   [ # 13 ]
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warm-up
MOBs
10x 10 good-mornings, 65# & 10 air box-squats
25 push-ups
MOBs

CFSB ME Work 2013 Cycle4 week34
FS
[5@95;4@135;3@175;2@195;1@205 warm-up]
REDO of last week @215; got 222 (2min rest b/w)
3min rest, then…
Attempt 2reps PAUSED FS @175 EMOM; got 10x2reps
Debrief:
FS- Last week was 3,3B.  Each set of 2 progressed from quad to hammie.  Paused felt OK.

12min rest, then…

WOD
3 rounds of:
3x:
7 thrusters, 95#
7pull-ups
1min rest b/w rounds
TOTAL TIME=12:50 (work splits=3:14/3:29/4:07)

63reps of 2 goats, great way to start a week!

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 24 June 2013 12:33 PM   [ Ignore ]   [ # 14 ]
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Warm up: walk 200m, run 800m, stretch

THURSDAY 130613
“Gallant”, Puppies
Run 800 meters
15 Burpees
15 jumping Pull ups
Run 600 meters
10 Burpees
10 jumping Pull ups
Run 400 meters
5 Burpees
5 jumping Pull ups
13:40

Cashout:
3 rounds of:
12 body rows
15 box jumps, 18” box
12 push press, 40#

3 rounds of:
12 Chest press, 25# DBs
21 bicep curls, 20# barbell
plank hold with glute raise, 15 per leg

Abs, 2 rounds of:
20 pilates curl-ups
20 leg raise/hip raise
forearm plank with alternating hip drops, 20
20 reverse crunch with hold at top
20 lying oblique twists

stretch

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

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Posted: 24 June 2013 12:38 PM   [ Ignore ]   [ # 15 ]
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“Brenton”

5 RFT

100 ft. bear crawls
100 ft. standing broad jumps
do 3 burpees after every 5 jumps

Time - 45:10

WOW!  I think this was the hardest workout I’ve done yet!  I’ve learned three things from this workout:
1 - Bear crawls are NOT as much fun as they look!
2 - Bear crawls make me sweat like I don’t know what!!
3 - I CAN overcome the voices in my head!!!  I SO wanted to stop after 4 rounds, but pushed through!  I did cut down on the burpees during the last round - I only did them every 10 broad jumps, but still…I did it!

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Breathe in.  Breathe out.  Move on.

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