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Wednesday, June 26th - RIP Bruck
Posted: 25 June 2013 06:21 PM   [ Ignore ]
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“Bruck”

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

Post time to comments.

DC3NathanBruckenthal_Hero_TH.jpg

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.


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

M/54/5’11”/190

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Posted: 25 June 2013 06:29 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 135/95

The Porch
Four rounds for time of:
Run 400 meters
155 pound Back squat, 15 reps
115 pound Jerk, 15 reps

Women - 110/80

Pack
Four rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps
95 pound Jerk, 15 reps

Women - 95/65

Puppies
Three rounds for time of:
Run 400 meters
35-45 pound Back squat, 10 reps
15-25 pound Jerk, 10 reps

Buttercups
Three rounds for time of:
Run 400 meters
15-25 pound Back squat, 10 reps
pvc-15 pound Jerk, 10 reps

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

M/54/5’11”/190

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Posted: 26 June 2013 02:30 AM   [ Ignore ]   [ # 2 ]
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“Bruck”

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
115 pound Jerk, 24 reps

32:45.0

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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: 26 June 2013 02:48 AM   [ Ignore ]   [ # 3 ]
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FS, FP (BS)

Wu: yes

CFSB:
BS graduate—» 3x80

Skill: FS and pull ups

WOD:
21-15-12-9-6
Front squat 50 kg
Floor press 50 kg
8:42 Scaled after wekness; FS

MWOD:
K* 10 minutes
30 hollow rock
30 banded good mornings

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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: 26 June 2013 03:01 AM   [ Ignore ]   [ # 4 ]
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I’m puppies but only have access to a 45lb bar, should I lower my reps for the jerk or use dumbbells/kettlebells for 10 reps instead? Thanks.

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F/26/5’5/131

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Posted: 26 June 2013 03:24 AM   [ Ignore ]   [ # 5 ]
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Deadlift/Situps

Std. Warmup x2 (light on GHD Situps)

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

Time: 6:59

Cool-down: Basketball shooting for 20 min

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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: 26 June 2013 04:26 AM   [ Ignore ]   [ # 6 ]
Top Dawg
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The Porch
Four rounds for time of:
Run 400 meters
155 pound Back squat, 15 reps
115 pound Jerk, 15 reps
27:50

Wow. That weight got heavy by the end. The jerk weight felt heavy from the beginning, which surprised me.  First set of squats unbroken.  Other than that everything brokn into two sets.  N all honesty I probably should have taken all of the squats in one set.

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M/33/5’11”/245#

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Posted: 26 June 2013 04:45 AM   [ Ignore ]   [ # 7 ]
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“Death by Pull Ups”

1st minute 1 pull up
2nd minute 2 pull up
3rd minute 3 pull up etc until failure.

17 rounds + 14 pull ups.

put new grip tape on our Beaverfit frame, which pulled off my carefully cultivated calluses!
I think our coach has TTB scheduled for tomorrows wod, nice!

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M/44/5’10”/173#

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Posted: 26 June 2013 05:14 AM   [ Ignore ]   [ # 8 ]
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CFWU
DROMS

“Bruck”

Four rounds for time of:
Run 400 meters
185 135 pound Back squat, 24 reps
135 pound Jerk, 24 reps

Scaled squats down to 135 to take it easy on knee and since I was doing this without a rack

Time - 33:47

Hot, humid, brutal WOD

RIP, Bruck!

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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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Posted: 26 June 2013 05:18 AM   [ Ignore ]   [ # 9 ]
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@No Coast

Warm-up
500m Run
Stretch
3x: 10 KB SL DL, 10 KB Swing, 10 Goblet Squat

Strength
20:00 for heavy 2 rep (touch and go) DL

Session: 45x10, 95x8, 135x6, 225x6, 275x6, 315x4, 365x2, 395x2, 425x2
Felt strong today, but did not push it too far.

WOD
10:00
7 Power Clean, 175#
14 Pistol (modified to 1 pistol left leg + 2 squat = 2 pistols)
14 GHD Sit-up

Result: 3 rounds + 15 reps
PC UB through round three, then 4/1/2. Modified pistols to work around tender right knee.

5:00 Shoulder Mobility

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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: 26 June 2013 05:50 AM   [ Ignore ]   [ # 10 ]
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21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

155
sit ups
24:32

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 26 June 2013 06:41 AM   [ Ignore ]   [ # 11 ]
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Outlaw: back squat & kb snatch

HBBS 8X4 @ 80% – rest at least 2 minutes
based off 200#
warm: 4x95, 135#
work: 3@160#, 5@145#
*all should be 160 but not today. felt really heavy, depth was iffy on 3rd set.  dropped to 145 and were all good sets.

-then-

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.

total: 61 (not UB but close, took a few extra breaths when changing hands)

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 26 June 2013 06:59 AM   [ Ignore ]   [ # 12 ]
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7 rounds of

6 shoulder to overhead, 135lb (scaled down to 115lb)
12 box jumps, 24” box

Time: 8:25

Then

Row 1km
Time: 3:50.  Could have gotten faster but waited too long to sprint to the end.

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

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Posted: 26 June 2013 07:01 AM   [ Ignore ]   [ # 13 ]
Puppy Dawg
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Pack
Four rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps
95 pound Jerk, 15 reps

22:10
Good WOD. Hero workouts always look easy. Never are.

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

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Posted: 26 June 2013 07:35 AM   [ Ignore ]   [ # 14 ]
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Wednesday 130626 5:00 am start

WU: 3 round of; Samson stretch, 15 ohs w/pvc pipe, 15 goodmornings w/45# bar, 12 pull ups (kipped), 12 dips on dip stand.
also:
Deadlift warm up 5 @ 125 pounds and 5 @ 165 pounds

WOD
Pack
Five rounds for time of:
185 pound deadlift, 5 reps
25 Sit-ups - done with Abmat - legs in butterfly postition

Time = 10:53

Deadlifts were no problem, could have done heavier.  Sit ups were slow, first three rounds taking short breaks here and there, last two rounds broken in sets of 5 with pauses of 15 seconds or so. Abs were screaming for a break. Because of this muscle fatigue I wasn’t able to go fast enough to make this a true sprint workout = heart rate never got to rev limiter.

$O: 
3 rounds of :  (not for time)
5 deadlifts 185 pounds
5 Ring pull ups from L-sit position on floor (rings are not high enough to do this standing up in my garage w/ 8 ft ceiling)
5 Ring dips

Felt good afteward, I’m sure I’ll feel this in the abs later.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 26 June 2013 09:38 AM   [ Ignore ]   [ # 15 ]
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“Bruck” (pack)
 
Four rounds for time of:
  Run 400 meters
  135 lb Back squat, 15 reps  
  95 lb Jerk, 15 reps (subbed 30 lb dumbbells)
Time = 26:29

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M/44/5’8”/150 lbs

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