1 of 3
1
Saturday, June 29th, 2013 - Bike, KB SWings, Row, Wall ball, Run, Pull-ups
Posted: 28 June 2013 04:17 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9924
Joined  2007-01-08

SATURDAY 130629

For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

Post time to comments.

The Hope for Cures fundraiser has been announced; July 6, 2013

poster_thumbnail.png
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.

 Signature 

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

Profile
 
 
Posted: 28 June 2013 07:55 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14210
Joined  2004-06-18

Big Dawgs
as Rx

Women - 1 pood/14 pound ball

Pack
Bike 3000 meters
50 Kettlebell swings, 1.5 pood
Row 1000 meters
40 Wall ball shots, 20 pound ball
Run 800 meters
30 Pull-ups

Women - 1 poor/ 14 pound ball

Puppies
Bike 1500 meters
35 Kettlebell swings, 15-20 pounds
Row 800 meters
20 Wall ball shots, 10 - 12 pounds
Run 600 meters
15 Pull-ups(Beginner or assisted okay)

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 29 June 2013 01:33 AM   [ Ignore ]   [ # 2 ]
Puppy Dawg
Rank
Total Posts:  1
Joined  2013-06-24

Any substitute for the bike? I don’t have one of any kind…

Profile
 
 
Posted: 29 June 2013 02:53 AM   [ Ignore ]   [ # 3 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

For time:
Bike 3000 meters - sub’d 2 mile bike ride
75 Kettlebell swings, 1.5 pood - sub’d 55lb dumbbell
Row 1000 meters - sub’d 100 SDHP
60 Wall ball shots, 20 pound ball -sub’d 10lb ball
Run 800 meters
45 Pull-ups

Time - 35:30.0

 Signature 

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.

Profile
 
 
Posted: 29 June 2013 04:20 AM   [ Ignore ]   [ # 4 ]
Puppy Dawg
Rank
Total Posts:  8
Joined  2013-05-09

3k bike
75 dumbbell swing(55lbs)
1000m row
60 wallballs(10lbs ball- there is no other in gym and I am NOT ALLOWED to bring my own homemade!!!)
800m run(threadmill)
45 pull-ups

32:21
pullups from 25th with one leg bounce

14 y/o competitive lady

3k run
40 dumbbell swing (28lbs)
1000m row
30 wallball(10lbs ball)
800m run(threadmill)
30 assisted pullups

23:10

Profile
 
 
Posted: 29 June 2013 05:03 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Burpee, DL, farmers w. (DL)

Wu: yes

CFSB:
DL graduate—» 3x110

WOD:
3 rft
15 burpees
15 DL 70 kg
15 meter farmers walk, 2x25kg
6:09

Then..

100 sit ups

MWOD:
K* 10 minutes

 Signature 

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

Profile
 
 
Posted: 29 June 2013 05:08 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  855
Joined  2012-07-04
Silverback761 - 29 June 2013 01:33 AM

Any substitute for the bike? I don’t have one of any kind…

I think you could do an extra round of running or rowing instead of the bike. It’s not exactly the same effect but it’s probably similar to the intended effect.

 Signature 

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

Profile
 
 
Posted: 29 June 2013 05:45 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05
swedfalcon - 29 June 2013 05:08 AM
Silverback761 - 29 June 2013 01:33 AM

Any substitute for the bike? I don’t have one of any kind…

I think you could do an extra round of running or rowing instead of the bike. It’s not exactly the same effect but it’s probably similar to the intended effect.

That’s what I’m doing.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 29 June 2013 06:49 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@Home

Warm-up
400m Run
S/D-S Series
3x: 10 Shoulder Press, 10 Kipping Swing, 10 Squat

WOD
25 PU
30 Squat Jump, 15” target
35 Push Press, 75#
800m Run
35 Push Press, 75#
30 Squat Jump, 15” target
25 PU

Time: 14:31
PUs were 25 and 10/3x4/1x3, Squat Jumps were slow and steady, and PP was 20/15 and 20/15.

Cool Down...400m Walk

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 29 June 2013 08:15 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  656
Joined  2011-10-06

20130629 Sat

$ in: Krav Maga class

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders (subbed 45 single unders)
6 rounds plus 6 burpees

 Signature 

M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 29 June 2013 08:25 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

Power Clean 3RM
50kg PR
1RM Standing Broad Jump
7f 1”

On the Minute:
Perform a standing double broad jump and 3 power cleans at 80% of 3RM for 10 minutes

40kg
BJ-min 12f each round

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
Posted: 29 June 2013 09:01 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1589
Joined  2009-06-24

Awesome rowing class. Beautiful day, glassy water.

 Signature 

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

Profile
 
 
Posted: 29 June 2013 09:04 AM   [ Ignore ]   [ # 12 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  575
Joined  2012-06-10

130625
“Bruck”

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

24:15

The jerks were broken and became more push presses as the reps went on.

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
Posted: 29 June 2013 09:27 AM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Saturday morning Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press 8/2
Drop Snatch 5/3
Hang Power Snatch 4/3

Snatch from low blocks
75/2,95/2,105/2,115/2,125/2

Clean from low blocks
135/2,145/2,155/2,165/2

Clean Pull with 3 Pauses
165/5,195/5

Press
135/2,145/2,145/2,145/2,145/2

Back Squat
165/10,175/10,195/8,205/8

Front Squat
135/5,145/5,155/5,155/5

Cash-Out:
3 rounds:
Hip Extensions x15
Banded Good Morning x10
GHD Sit-ups x15

First day lifting without the thumb taped.  Went fine and I didn’t miss any lifts, but it’s definitely a little sore. I have until Tuessday to recover, so will ice it and see how it goes.  I think I’m done with the tape.

Was great to lift in the morning, because it was a nice cool and moist 90 in the gym.

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
Posted: 29 June 2013 11:35 AM   [ Ignore ]   [ # 14 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  761
Joined  2009-06-02

60 miles Bike Ride - 95-100 F and 10 mph winds
23.3 mph avg. speed for the whole ride (first 1/2 was 25.6 Mph avg before the total head wind fest)
The. Conditions were nasty but the group worked as a team and got it done

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 29 June 2013 12:48 PM   [ Ignore ]   [ # 15 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  536
Joined  2008-04-04

Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

Pull-Ups: 7 @ 155# (assisted)
Seated Row: 7 @ 105#
Standing Shoulder Press: 7 @ 95#
Deadlifts: 10 @ 95#

 Signature 

M/37/6’/175
Started Crossfit 04/2008

Profile
 
 
   
1 of 3
1