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Tuesday, June 25th - Deadlifts and sit ups
Posted: 24 June 2013 06:27 PM   [ Ignore ]
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Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups

The Hope for Cures fundraiser has been announced; July 6, 2013

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Answers to frequently asked questions can be found in the Beginners forum.

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 24 June 2013 06:34 PM   [ Ignore ]   [ # 1 ]
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Big Dawg
As Rx

Women - 195

The Porch
Five rounds for time of:
225 pound Deadlift, 5 reps
25 Sit-ups

Women - 155

Pack
Five rounds for time of:
1855 pound Deadlift, 5 reps
25 Sit-ups

Women - 135

Puppies
Four rounds for time of:
45-65 pound Deadlift, 5 reps
25 Sit-ups

Buttercups
Three rounds for time of:
PVC - 25 pound Deadlift, 5 reps
25 Sit-ups

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All of life’s problems can be solved by heavy deadlifts.

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 24 June 2013 11:14 PM   [ Ignore ]   [ # 2 ]
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Not sure I can manage a 1855lb deadlift…! I might scale it to 185 instead smile

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Posted: 24 June 2013 11:15 PM   [ Ignore ]   [ # 3 ]
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Completed: 25 June @1100

Warm up: DROM, 2 mins single unders, 20 push ups, 20 air squats, 10 kip pull ups, Samson stretch

Five rounds for time of:
195 pound Deadlift, 5 reps
25 Sit-ups
Time: 8:19

I guessed that 195# was prescribed as the Rx women’s weight, so I can safely say this was my first Rx’d workout! I feel like an above average female deadlifter!

Cool Down: 3 mins single unders, 5 strict chin ups, stretching.

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

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Posted: 24 June 2013 11:35 PM   [ Ignore ]   [ # 4 ]
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24/06/13

Front Squat 10-10-10-10-10 reps

60kg for all sets.

Felt good, form was ok and the weight was about right.

25/06/13

Active rest day,

Bench Press 3 set of 10 mat 60kg
Dumbell Flys 3 set of 10 at 10kg
Knees to chest 3 sets of 20

Stretching and foam rolling,

Its my birthday so took it easy, will beast myself tomorrow!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 25 June 2013 02:17 AM   [ Ignore ]   [ # 5 ]
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WU - 150 single unders; 10 sit-up; 20 push-up; berg warm up; 10 pull-ups

Bench - 135 x 12; 155 x 10; 185 x 8; 185 x 8

WOD - Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups

7:40.0 as Rx’d

$O - 3 sets of 135lb. hang power clean x 5 reps

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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: 25 June 2013 02:26 AM   [ Ignore ]   [ # 6 ]
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Morning, puppy scale

Four rounds
Forty pound dead lift five reps
Twenty five sit ups

Afternoon
Run four miles

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M/36/5’10”/~180lbs

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Posted: 25 June 2013 02:46 AM   [ Ignore ]   [ # 7 ]
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Snatch ring row push up (press)

Wu: yes

CFSB:
press graduate—» 3x52.5

Skill: hang snatch

WOD:
5 rft
4 db power snatch, 28kg R
10 decline ring row
4 db power snatch, 28kg L
10 decline push ups
9:52

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: 25 June 2013 03:06 AM   [ Ignore ]   [ # 8 ]
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June 25 2013

FLEXIBILITY:
20 Sit Up to Straddles
Hold Pancake Split for 3 minutes
20 Sit Up to Pikes
Hold Pike Stretch for 3 minutes
Bottom of squat 2 min
Warm up with about 65 lb technique plate deadlift about 10 reps slow andd smooth then 135 x 6 then 185 x 4

WOD
Five rounds for time of:
255 pound Deadlift, 5 reps (dropped from the Rx 275) 
25 Sit-ups (towel abmat)

(9:28) fourth set was 4-1 and last set of deadlift was 2-2-1

1 mile run

10 min of PVC from boxes snatch technique focused on hips and shrug

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 25 June 2013 04:18 AM   [ Ignore ]   [ # 9 ]
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he Porch
Five rounds for time of:
225 pound Deadlift, 5 reps
25 Sit-ups (unanchored towel abmat)

10:24

The deadlifts were not bad. In fact I wish I’d have gone rx’d.  The sit ups were the limiting factor.  The unanchored part really seemed to slow me down.  Anyway, great WOD.

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M/33/5’11”/245#

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Posted: 25 June 2013 05:09 AM   [ Ignore ]   [ # 10 ]
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130623

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

Postloads to comments.

Compare to 121110

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

Last time 121110: 75-95-105-115-115-125-125-125-135-135

Lost one forward in the second set so restarted it.  I was getting good depth in the singles at 135 but had to stabilize the “catch” first rather high, then proceed down and up.

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M 52/5’10”/180

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Posted: 25 June 2013 05:19 AM   [ Ignore ]   [ # 11 ]
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4 rounds
275 x 5
25 Sit ups

22:00
Should have done porch or pack. Out of gas

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M/35/6’/315
Crossfitting since 4/24/2012

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Posted: 25 June 2013 05:20 AM   [ Ignore ]   [ # 12 ]
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@No Coast

Warm-up
400m Run
Group Stretch
3x150m Suicide Sprint

Barbell Warm-up
8x Press, Push Press, and Push Jerk @45#
Push Jerk: 5x2 @75#, 5x2 @105#, 5x2 @135#

WOD
150m Suicide Sprint
10 to 1 Push Jerk @135#

Time: 10:35
All push jerks UB…but were some kind of ugly push jerk-press hybrid.

Then,

3x ME Plank Hold (1:00 rest between attempts)...2:06, 1:00, 0:46

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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: 25 June 2013 06:10 AM   [ Ignore ]   [ # 13 ]
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Yesterday

Did a CF Football workout

8 rounds of

6 Front rack walking lunges - 185lb (scaled to 135 for first two rounds then dropped to 115 for the remainder and also did the lunges on a platform so had to do them in place)
6 dynamic pushups (first two rounds onto 35lb bumpers then onto 45lb bumper for remainder)
12 russian twists (did it with a 25lb plate)

Time: Don’t remember exactly and my watch reset this morning but I think it was around 15 or 16 maybe

Today
CF Gymnastics workout
Skipped part A for time and glutes are really sore from the lunges yesterday

B.) 5 strict pullups and 5 toes to bar (keeping legs as straight as possible) x 7 (scaled to 4 rounds)
25 hollow rocks and 25 arch rocks x 5 (scaled to 3 rounds)

C.) 6 rounds
16 alternating dumbell snatches, 65lb (scaled to 40lb - heaviest weight in the section of the weight room but was probably a good metcon weight for me)
10 burpees
20 double unders

Time: 20:25. Took a lot longer than I thought it would especially when the first round only took 2 minutes.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 25 June 2013 07:51 AM   [ Ignore ]   [ # 14 ]
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Puppies
Four rounds for time of:
45-65 pound Deadlift, 5 reps, 65#
25 Sit-ups
8:41

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43/M/5’8”/160# (180# in early 2012)

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Posted: 25 June 2013 07:58 AM   [ Ignore ]   [ # 15 ]
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CFWU
DROMS

Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups

Time - 5:41

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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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