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Tuesday, June 25th - Deadlifts and sit ups
Posted: 25 June 2013 08:45 AM   [ Ignore ]   [ # 16 ]
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Pack:
21-15-9-3 rep rounds of:
Handstand push-ups
Tuck position pull-ups

19:30

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Posted: 25 June 2013 08:47 AM   [ Ignore ]   [ # 17 ]
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“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)

wall-ball - subbed 45# bar thrusters

Row- subbed burpees

FGB total - 245

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Posted: 25 June 2013 09:26 AM   [ Ignore ]   [ # 18 ]
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Power Cleans; Back ext, GHD, Push Press

Before: 100 singles, 60 DU (I literally lost count of my misses. 10? Horrible). 10 wall squats, 10 back ext, shoulder PT

Power Cleans
95x5, 115x3, 135x2
2-2-2-2
155

3 Rounds for Reps
1:00 max back extensions
2:00 AMRAP 12 GHD situps, 12 65# push press
1:00 rest

63, 65, 69 = 197 reps

PT said OK to try going straight overhead with press or push press, but I went light. Still didn’t feel like I want it to. He said I should be back to normal in six weeks best case, more likely eight weeks, which is more optimistic than my timeline. Tried a few pushups and toes to bar, but those didn’t feel right either, so I subbed back ext and GHDs.

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

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Posted: 25 June 2013 09:26 AM   [ Ignore ]   [ # 19 ]
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21:28 as rx’d

(that includes the 2 min rests between each set, def could have gone faster and rested less)

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-Justin

“Fitness is a journey, not a destination”

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Posted: 25 June 2013 09:35 AM   [ Ignore ]   [ # 20 ]
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For time:
10 down to 1 of:

2 x Double Unders
Box Jumps (30”)
Kettle Bell Thrusters (40Kg)

12:53

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M/44/5’10”/173#

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Posted: 25 June 2013 09:57 AM   [ Ignore ]   [ # 21 ]
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I attempted my second ever WOD - Randy - 75 snatches @ 75 LB in a time of 6.08

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Regards

Chris Watton

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Posted: 25 June 2013 09:59 AM   [ Ignore ]   [ # 22 ]
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3” Deficit Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
80kg 62.5 x 11
One Arm DB Rows 3 x max reps
1 pood KB 8,6,8

Complete 6 rounds for time:
53 yard Farmer’s Walk
Sprint 1/2 Gasser
*Go as heavy as possible for Farmer’s Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser.

25kg
7:45

Mobility
Phyiso on Rhomboids

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 25 June 2013 10:11 AM   [ Ignore ]   [ # 23 ]
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Snatch Balance

3-3-2-2-2-1-1-1-1-1 reps
45-50-55-55-60-65-70-80-85#

Was unsure of current OHS so started low. Could have gone heavier.

No time for metcon.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 25 June 2013 10:20 AM   [ Ignore ]   [ # 24 ]
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karenchase - 25 June 2013 10:11 AM

Snatch Balance

3-3-2-2-2-1-1-1-1-1 reps
45-50-55-55-60-65-70-80-85#

Was unsure of current OHS so started low. Could have gone heavier.

No time for metcon.

Hi mate,

Whats Metcon?

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Chris Watton

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Posted: 25 June 2013 10:43 AM   [ Ignore ]   [ # 25 ]
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Warm-Up: CFWU 2 rounds (pull-ups assisted)

WOD:

Pack: as Rx’d

9:22

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~Dave

M/31/6’2”/250

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Posted: 25 June 2013 11:05 AM   [ Ignore ]   [ # 26 ]
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Puppies
Four rounds for time of:  10:34
55-pound Deadlift, 5 reps
25 Sit-ups (Ab-mat)

cheese

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Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
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One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 25 June 2013 11:09 AM   [ Ignore ]   [ # 27 ]
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Chris Watton - 25 June 2013 10:20 AM
karenchase - 25 June 2013 10:11 AM

Snatch Balance

3-3-2-2-2-1-1-1-1-1 reps
45-50-55-55-60-65-70-80-85#

Was unsure of current OHS so started low. Could have gone heavier.

No time for metcon.

Hi mate,

Whats Metcon?

Metabolic Conditioning. Put very simply: its cadio. If you’re new to Crossfit. Have a read of everything here: http://www.crossfit.com/cf-info/faq.html

and I mean everything. It will answer every question you have about Crossfit. Enjoy.

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Posted: 25 June 2013 11:47 AM   [ Ignore ]   [ # 28 ]
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AM - 40 minute bike ride on hill circuit

PM -
W.U. - 1 minute Heavy Bag, 15 PVC OHSquat, 6 black band pull-ups, 10 push ups X 3

Stretch -Focus on lower back

Pack
5 rounds
185# Deaedlift
25 sit-ups

7:41

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M/47/5’11”/212

“Do what you like - like what you do” Jake, Life is Good

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Posted: 25 June 2013 12:06 PM   [ Ignore ]   [ # 29 ]
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Five rounds for time of:

  185 lb Deadlift, 5 reps
  25 Sit-ups (AbMat, feet anchored)

Time = 6:25

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M/43/5’8”/150 lbs

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Posted: 25 June 2013 12:16 PM   [ Ignore ]   [ # 30 ]
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The Porch
Five rounds for time of:
225 pound Deadlift, 5 reps
25 Sit-ups

7:13

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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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