3 of 3
3
Wednesday, June 26th - RIP Bruck
Posted: 26 June 2013 09:04 PM   [ Ignore ]   [ # 31 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  179
Joined  2013-06-13

June 26 2013

Warm Up:
Run 3.0 mi. 24:01 min.

WOD - Pack Lite:
Four rounds for time
Round 1
400 m run
95 lb back squat, 15 rep (15)
65 lb jerk, 15 rep (10,5)
Round 2
400 m run
95 lb back squat, 15 rep (10,5)
65 lb jerk, 15 rep (7,8)
Round 3
400 m run
95 lb back squat, 15 rep (10, 5)
65 lb jerk, 15 rep (7,4,4)
Round 4
400 m run
95 lb back squat, 15 rep (10,5)
65 lb jerk, 15 rep (7,4,4)
Time: 27:42 min

Second Pack Lite workout in a row. Felt good.

 Signature 

June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

Profile
 
 
Posted: 26 June 2013 11:02 PM   [ Ignore ]   [ # 32 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

CFSB
Deadlift. Week 4.
3x 124kg / 273lb.

High Rep Deadlift. Week 1.
74kg / 163lb (50% 1 RM) x 30 reps then shut her down. Way too lite.

RIP Bruck
Pack
Four rounds for time of:
Run 400 meters
135 pound High Bar Back squat, 15 reps
95 pound Jerk, 15 reps
21:19

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 27 June 2013 12:45 AM   [ Ignore ]   [ # 33 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  155
Joined  2008-12-01

Pack Modified

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

Time 16:21

Still working on increasing my weight.

Profile
 
 
Posted: 27 June 2013 03:42 AM   [ Ignore ]   [ # 34 ]
Stray Dawg
Avatar
RankRank
Total Posts:  29
Joined  2013-04-01

Pack

WU- 20 reps of GHD situps, Push ups, Back extensions, Deadhang/kip pullup work, Squats
Rowing for 2-3mins

Bruck
Run 400m
115lbs back squat 15reps
95lbs Jerk

38:13

  I almost quit, but I was not about to let the weight beat me down.  Technique is everything when one is tired; it makes for things to be much easier!

 Signature 

Male 28/ 6’ 1’‘/ 167lbs 14% BF (According to Army Tape)/ Pack Member.
Maxes for:

Back Squat: 205lbs
Bench press: 165lbs
The Press: 100lbs
Deadlift: 185lbs (been awhile since I have tested this)
Pushup max in 2min: 51
Situp max in 2min: 82
2 mile Run: 12min 24sec
5K run: 21min 15sec

Profile
 
 
Posted: 27 June 2013 07:09 AM   [ Ignore ]   [ # 35 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24

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

25:12
Squats were broken up on the 2nd thru 4th rounds. No real method to that madness
Jerk was sets of 5, except the last round which was 2 sets (8 reps, and 7 reps).

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 27 June 2013 07:13 AM   [ Ignore ]   [ # 36 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  166
Joined  2011-07-22

For time 15, 12, and 9 rep rounds of:
45 pound barbell Thruster
Pull ups (assisted)
Hand release push ups

Time: 6:48

push ups 20x 2

 Signature 

M/37/5’7”/220—>206

Profile
 
 
Posted: 27 June 2013 07:25 AM   [ Ignore ]   [ # 37 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1683
Joined  2008-02-14
alis - 26 June 2013 03:01 AM

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.

HEY TRAINERS!!!!

Really good question here (see above).  Can one of you help?

Profile
 
 
Posted: 27 June 2013 01:57 PM   [ Ignore ]   [ # 38 ]
Mutt
Avatar
RankRankRank
Total Posts:  49
Joined  2009-07-27

Bruck
28:03
Brutal

 Signature 

M/39/198 lbs
Pretty steady Crossfitter since Oct 12.

Profile
 
 
Posted: 27 June 2013 02:24 PM   [ Ignore ]   [ # 39 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips, 1 pull up (failed 3rd round))


WOD - 130618

Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up

Time sink was the squats… GHDSUs all unbroken.  Really hot today also.

$O: rumble rolling on my quads

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 27 June 2013 02:33 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1683
Joined  2008-02-14

EMOM 20:
Odd minute:  6 Push Jerk 125#
Even minute:  12 Toes to bar

Felt sluggish.

Profile
 
 
Posted: 27 June 2013 02:40 PM   [ Ignore ]   [ # 41 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  343
Joined  2012-12-23

Did Bruck today rather than yesterday. Thinking of my late father, a member of the Coast Guard Auxiliary, as I was doing it.

Puppies
Three rounds for time of:
Run 400 meters (sub elliptical)
40 pound Back squat, 10 reps
20 pound Jerk, 10 reps

Time: 11:51.0.

Should have added more weight, a fourth round, or maybe both. The only thing that was semi-difficult here were the squats and the elliptical - I was using the ones at the office to gain access to barbells for the squats and lifts, so I wasn’t used to them and couldn’t quite go as fast as I would have liked.

Cashed out with a set of 10 each:
Shoulder press
Incline press
Bench press
All at 80 pounds.

 Signature 

M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

Profile
 
 
Posted: 28 June 2013 04:39 AM   [ Ignore ]   [ # 42 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips, 1 pull up (failed 3rd round))

WOD - 130618

Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up
21:47

Time sink was the squats… GHDSUs all unbroken.  Really hot today also.

$O: rumble rolling on my quads

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 28 June 2013 08:25 AM   [ Ignore ]   [ # 43 ]
Mutt
Avatar
RankRankRank
Total Posts:  35
Joined  2012-12-31

Bruck:
Four RFT:
Run 200m
95# back squat 15 reps
65#jerk, 15 reps
Time: 32:28

Arm DB Circuit
10min core
15 min cool down bike
stretch

 Signature 

F/20/5’11”/155
Crossfit Birthday: 3/15/2013

Profile
 
 
   
3 of 3
3