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Sunday, June 30th, 2013 - Deadlift, OHS
Posted: 29 June 2013 04:26 PM   [ Ignore ]
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SUNDAY 130630

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 120919.
WOD Demo with Andrea Ager and Rita Benavidez


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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.”
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Posted: 29 June 2013 04:53 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rxd
Women - 155/95
The Porch
15-12-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women - 155/95
Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
Women - 115-135/55-65
Puppies:
15-12-9 reps of:
35-65 pound Deadlift
pvc-25 pound Overhead squat

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

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@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 29 June 2013 11:14 PM   [ Ignore ]   [ # 2 ]
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Burpess, double unders

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

Metcon
AMRAP 12 minutes
7 burpees
18 tuck jumps

Result: 3 rds + 7 burpees

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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: 30 June 2013 02:45 AM   [ Ignore ]   [ # 3 ]
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30/6/13

Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions (Subbed Good Mornings)
35 Sit-ups

Time 20’ 38”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 30 June 2013 02:45 AM   [ Ignore ]   [ # 4 ]
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30/6/13

Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions (Subbed Good Mornings)
35 Sit-ups

Time 20’ 38”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 30 June 2013 02:59 AM   [ Ignore ]   [ # 5 ]
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21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

As Rx’d - 14:06

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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: 30 June 2013 03:47 AM   [ Ignore ]   [ # 6 ]
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3000 + 300

Wu: yes

WOD:
1500 m row
75 bent over barbell row 50 kg
75 floor press 50 kg
75 press 25 kg
75 loaded good morning 25 kg
1500 m row
28:34

MWOD:
K* 8 minutes

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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: 30 June 2013 06:19 AM   [ Ignore ]   [ # 7 ]
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THURSDAY 130627
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

3 rounds, 12 double-unders

Struggled to get my rhythm going on DUs, biggest set I got was 4, that was a major time sink. I need to getter a better rope.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 30 June 2013 06:22 AM   [ Ignore ]   [ # 8 ]
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Puppy plus
15-12-9 reps of: Did 21-15-9
35-65 pound Deadlift, 75#
pvc-25 pound Overhead squat, 45#
8:08

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43/M/5’8”/160# (180# in early 2012)

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Posted: 30 June 2013 06:32 AM   [ Ignore ]   [ # 9 ]
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Pack:
21-15-12-9-3 rep rounds of:
95 pound Front squat
Sit-up

Time: 6:21

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M/37/5’7”/220—>206

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Posted: 30 June 2013 09:55 AM   [ Ignore ]   [ # 10 ]
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1st WOD at home.

11:57
21-15-9
Deadlift- 135
OHS- 65

Definitely need to work on my mobility for OHS.

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Posted: 30 June 2013 10:05 AM   [ Ignore ]   [ # 11 ]
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Buy-In:
2:00 KB Hump
Pelvis reset

80# KB Russian swings, 60 reps for time
Time: 1:40

10 rep PR for unbroken russian swings with the 80.

Cash-out:
Voodoo floss both wrists

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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.

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Posted: 30 June 2013 10:37 AM   [ Ignore ]   [ # 12 ]
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21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

8:28

Last time was 8:53 so I made some progress. I was having some issues with my elbows on the OHS so I ended up breaking those up a bit more than I liked.

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M/33/5’11”/245#

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Posted: 30 June 2013 10:47 AM   [ Ignore ]   [ # 13 ]
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warm-up
MOBs

CFSB ME Work 2013 Cycle4 week5
FS
[6@95;5@136;4@165;3@185 warm-up]
Attempt 3x10reps @195 (90% most recent max load); got 10,8,7,5 BELTED
Debrief:
FS- A deloading week for me.  I knew 3x10 would be a stretch, but happy with 30reps here.

20min rest, then…

WOD
AMRAP in 10min of:
3 power cleans, 155#
5 push-up
7 t2b
TOTAL=8 complete [+3 +5]

Wow, been a while since my last cleans - very rusty…

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 30 June 2013 11:34 AM   [ Ignore ]   [ # 14 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips, 1 pull up)

WOD - 130622
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (subbed 9 ft target)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
189

$O: spongebob stretch

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 30 June 2013 11:47 AM   [ Ignore ]   [ # 15 ]
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20130630 Sun


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 (blue band assist)
30:25

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M/48/6’3”/225

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

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