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Tuesday, June 25th - Deadlifts and sit ups
Posted: 25 June 2013 12:18 PM   [ Ignore ]   [ # 31 ]
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Warm Up: walk 200m, run 1 mile, stretch

Five rounds for time of:
100 pound Deadlift, 5 reps
25 Sit-ups (butterfly, unanchored, unbroken)
7:53

and

Three rounds for time of:
Row 500 meters
15 Jumping pullups
15 Box jumps, 18 inch box
13:30

Cashout:
stretch

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

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Posted: 25 June 2013 12:37 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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130624
Pack
Five rounds for time of:
185 pound Deadlift, 5 reps
25 Sit-ups

B/I: HB 3/1x3

Time: 6:44

C/O: 1.5 mile run

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You are not a beautiful or unique snowflake.

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Posted: 25 June 2013 12:48 PM   [ Ignore ]   [ # 33 ]
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Pack
Five rounds for time of:
1855 pound Deadlift, 5 reps
25 Sit-ups

9:47

Paying closer to deadlift form these days wink

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M/32/6’2’‘/240#

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: 25 June 2013 12:55 PM   [ Ignore ]   [ # 34 ]
Big Dawg
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Tuesday, June 25th - Deadlifts and sit ups

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

10:02 shamrock

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 25 June 2013 12:57 PM   [ Ignore ]   [ # 35 ]
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AMRAP in 15 minutes

5 HSPU (against wall, head down to folded small towel on floor)
7 pull-ups (unassisted)
12.5 lb dumbbell squat snatch, 10 reps, alternating

6 rounds + 5 HSPU + 2 pull-ups

Pull-ups were my limiting factor here.  I definitely see progress with the HSPUs, which is great, but I’ve been the same at pull-ups for a long time now.  They are all dead hang, as there’s no place here with room to kip.  Any advice on how to build up my stamina with pull-ups?

Thanks!

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F/32/5’5”/128lbs

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Posted: 25 June 2013 01:00 PM   [ Ignore ]   [ # 36 ]
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Hang from bar
Samson stretch
500m row
Dead lift warm up

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

10:31

Shoulder rehab

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For God has not given us a spirit of timidity, but of power and love and discipline. (2 Timothy 1:7)

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Posted: 25 June 2013 01:29 PM   [ Ignore ]   [ # 37 ]
Mutt
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Pack
Five rounds for time of:
185 pound Deadlift, 5 reps
25 Sit-ups

6:18

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Posted: 25 June 2013 01:57 PM   [ Ignore ]   [ # 38 ]
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The Porch
Five rounds for time of:
225 pound Deadlift, 5 reps
25 Sit-ups
10:41

Abs were crampin on the last set of deads had to 2,2,1 with walking

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M / 59 6’0 205 CF BD 12/09

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Posted: 25 June 2013 02:48 PM   [ Ignore ]   [ # 39 ]
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WU
KB, DROMS

Deadlift
120x12, 175x5, 195x5, 215x5

TUESDAY 130625

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

Pack
Five rounds for time of:
1855 200 pound Deadlift, 5 reps
25 Sit-ups (bfly, unanchored, using arms for momentum)

Time
7:06 (1:07, 1:20, 1:32, 1:36, 1:32)

$O
~90 sec accumulated free handstand
side split

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M/47/5’10”/155

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Posted: 25 June 2013 02:58 PM   [ Ignore ]   [ # 40 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips)

PIP per GD
Dropped all the way down to 5 EMOM for 8 minutes (green band).
I think I was cheating myself earlier in this program by taking advantage of rebounding or bouncing with the band - using the momentum to crank out extra reps. I am focusing on lowering myself in a controlled fashion, coming to a dead hang before the next rep.  Failed on the last set.  I will conquer this!

WOD - 130617

Packish
Three rounds for time of:
Row 750 meters
15 Pull-ups (green band)
20 Box jumps, 20 inch box
24:28

Slog portion of he WOD started halfway through second row…


$O: 100 DUs

Thinking about adding some strength work in the evenings and doing the WODs in the morning - unless it’s a strength WOD then maybe do something else.

OAN - I am down about 15# since I started posting on this board.  grin

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 25 June 2013 03:53 PM   [ Ignore ]   [ # 41 ]
Terrier
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WU: Mile run

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

—>11:46

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M/40/5’4”/137

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Posted: 25 June 2013 04:03 PM   [ Ignore ]   [ # 42 ]
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Joined  2012-04-19

TUESDAY 130625

WOD: Deadlifts and sit ups (Pack-ish)

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

Time: 4:29

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Posted: 25 June 2013 04:52 PM   [ Ignore ]   [ # 43 ]
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CFSB
Low bar back squat. Week 3.
3x 99kg / 118lb.

The Porch
Five rounds for time of:
225 pound Sumo Deadlift, 5 reps
25 Sit-ups BX std.
7:33

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M 29 178cm 80kg

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Posted: 25 June 2013 04:59 PM   [ Ignore ]   [ # 44 ]
Big Dawg
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WU: Crossfit Warm up

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

7:28

CO: 2 x 15ft rope climb (ninja)

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M/34/5’ 10”/182#

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Posted: 25 June 2013 05:16 PM   [ Ignore ]   [ # 45 ]
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June 25th Deadlifts and sit ups

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

5 reps
65# deadlifts
25 sit ups

Time: 10:53

grin  YIPPEE!!!!!!!

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