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Thursday, June 27th, 2013 - Burpees, Double Unders
Posted: 26 June 2013 04:32 PM   [ Ignore ]
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THURSDAY 130627

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

Post rounds completed to comments.

And with this posted on the mainsite, Still Rings Named Elements, YouTube, if I were a games finalist, given the tendency for elements posted on the mainsite to appear in the Games WODs, I’d be packing it about now.


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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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 26 June 2013 04:39 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
as Rx’d

Puppies
Complete as many rounds as possible in 12 minutes of:
5 Burpees
15 Double-unders or tuck jumps

Buttercups
Complete as many rounds as possible in 12 minutes of:
5 Pregnancy Burpees
15 Tuck jumps or step ups

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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 10:57 PM   [ Ignore ]   [ # 2 ]
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26/06/13

Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

Time 14’ 10”

Glad I scaled this one back I know that, I was hoping my new nano’s would help me run faster. They Dont!!!!

27/06/13

21-15-9
Handstand Push Ups
Pull Ups

Time 3’ 59”

I scaled the HSPU so I had a plate on the floor to lower myself down to, a nice workout.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 27 June 2013 12:07 AM   [ Ignore ]   [ # 3 ]
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RIP Bruch
Puppies +
Four rounds for time of:
Run 400 meters
25kg Back squat, 15 reps
25kg Jerk, 15 reps

Time 18:17
Buy in: Dynamic stretching, Jump rope and shoulder mobility
Cash out: A little bit of stretching

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M 48YO 6’2” 182lb

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Posted: 27 June 2013 02:37 AM   [ Ignore ]   [ # 4 ]
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Clean. SU

Wu: yes

Skill: DB clean

WOD:
Every 30 sec, for 10 minutes do 1 dumbbell power clean.
Used 28 kg db. 1rm 85 (barbell), 85% of that 72 kg. Then compensate for the db 20%. Maths….

Then…

Tabata single unders
Score: 38 (the round where I hit my head 2 times w the rope)

MWOD:
K* 10 Minutes
30 sit ups
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: 27 June 2013 02:57 AM   [ Ignore ]   [ # 5 ]
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Could only muster 5 rounds of this subbing 3 single unders for one double. I still cannot do double unders; not sure what my problem is.

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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: 27 June 2013 04:58 AM   [ Ignore ]   [ # 6 ]
Puppy Dawg
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3.5 rounds. Too fat for burpees.

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

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Posted: 27 June 2013 05:16 AM   [ Ignore ]   [ # 7 ]
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130626

“Bruck”

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

Time: 18:43

Runs on dreadmill, 7:08/mile pace first round, 7:24/mile pace 2-4.  All rounds squats unbroken.  1st round jerks unbroken, 2-4 broken 10-5.  About 20-25 seconds each way between dreadmill and squat rack, but I needed the air anyway.  Could probs go a little heavier on the squats and stay unbroken (155 maybe?).  Jerks were limiting factor - breaks were equally for shoulder fatigue and air.  Exhausting.

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M 52/5’10”/180

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Posted: 27 June 2013 05:39 AM   [ Ignore ]   [ # 8 ]
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Pack
Five rounds for time of:
185 pound Deadlift, 5 reps
25 Sit-ups

8:45

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Posted: 27 June 2013 05:47 AM   [ Ignore ]   [ # 9 ]
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Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

95-105-115-125-135-145-155-165(f)-165-165

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Posted: 27 June 2013 07:15 AM   [ Ignore ]   [ # 10 ]
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cardio challenge

Hang power snatch 3-3-3-3-3 reps

95-115-125-130-135 (pr)

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M/37/5’7”/220—>206

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Posted: 27 June 2013 07:42 AM   [ Ignore ]   [ # 11 ]
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800M trot
DROMS
THURSDAY 130627

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders  75 single-unders

8 rounds + 2 burpees

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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: 27 June 2013 08:40 AM   [ Ignore ]   [ # 12 ]
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Deadlift, sit-ups. 3 x squat.

Warmup
2 rounds of
10 sit-ups
10 supermans
10 air squats

Strength
Back squat 5-3-3-3
In kg: 20-40-55-65

Max reps 50 kg back squat
Reps: 11

Metcon
4 RFT
5 Deadlift 50 kg
25 sit-ups

Time: 10:28

First three rounds were fast (done in less than seven minutes). Deadlifts were easy all the way. The sit-ups were a killer.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 27 June 2013 08:44 AM   [ Ignore ]   [ # 13 ]
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High Bar Back Squat; Elizabeth

Before: 100 singles, 60 DU (two misses), 10 wall squats, 10 back ext, shoulder PT

HBBS
95x5, 115x3, 135x2
3-3-3-3
185-195-205-185
First time doing these. Much more tolerable to shoulder than low bar, so I thought I’d give them a go. Interesting move.

Elizabeth
21-15-9
135# clean
Ring dips (with green band)
7:33, previous was 9:32 with hang cleans and jumping ring dips from Jan. 2012.

Shoulder didn’t really like the dips much.

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

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Posted: 27 June 2013 09:08 AM   [ Ignore ]   [ # 14 ]
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Unscheduled rest day.  I got up feeling pretty runned down for some reason.  I will do this one tomorrow.

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M/33/5’11”/245#

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Posted: 27 June 2013 10:05 AM   [ Ignore ]   [ # 15 ]
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Squat 1, 1, 1, 1, 1
70kg,75,80,85 PR,80
Close Grip Bench 3 x max reps @ 5 RM Floor Press
37.5kg x 3,3,3

As many rounds as possible in 8 minutes of:
9.5kg DB Thrusters - 9 reps
Handstand Push Ups - 9 reps (Band Assisted)

6 rounds

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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