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Sunday, June 30th, 2013 - Deadlift, OHS
Posted: 30 June 2013 12:23 PM   [ Ignore ]   [ # 16 ]
Big Dawg
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Deadlifts & sits

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

around 9 mins

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Posted: 30 June 2013 12:26 PM   [ Ignore ]   [ # 17 ]
Puppy Dawg
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really dead for lifts today and I do not have ballance for OHS so
15-9-6

225lbs dead lift
30lbs OHS

10:04

I did try OHS with ~70lbs but didnt manage to accomplish even one- with necessary depth and without bending too much
rather dissapointed

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Posted: 30 June 2013 01:39 PM   [ Ignore ]   [ # 18 ]
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THURSDAY 130627

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

3 Rounds + 10 Burpees + 13 DUs

Best DU in a row was 7.

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M/48/5’ 11”/220#

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Posted: 30 June 2013 01:44 PM   [ Ignore ]   [ # 19 ]
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b/i:
cfwu
stretching
ankle & shoulder mob

WOD:
15-12-9 reps of:
70 pound Deadlift
30 pound Overhead squat

c/o:
stretching

WOD time: 11:29
Total time: 32:32

Been working out again for a couple weeks, this is just my first post in a while. My ankle injury turned out to be a lot worse than I thought. Took a couple months to heal, and still feels pretty wonky. Still not able to do double unders or run for very long. On the bright side, I’ve got my fiance doing the wods with me now.

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 30 June 2013 04:06 PM   [ Ignore ]   [ # 20 ]
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SATURDAY 130615

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

Postloads to comments.

90-100-110-110-115f

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M/47/5’10”/155

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Posted: 30 June 2013 06:35 PM   [ Ignore ]   [ # 21 ]
Top Dawg
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Hi Guys,

12:00 personal mobility

M-glutes, adductors, Quads

D-shoulder ankles Tspine

Buy In:

3 mins bottom of the squat

2:00 pigeon stretch

1 min banded shoulder traction

2 mins downward dog

3 mins upward dog

Weightlifting:

-Hip brush drill

3each of high thigh to shrug, high pull, muscle snatch, power snatch, squat snatch x 3

-power jerk to a heavy 2

5@20, 3@30, 2@40-45=50f-47f bagged that and did

-2:00 each tricep pressure wave on foam roller

-3 position snatch emphasis on hip brush 3x3 @80%/36kg

-3 position clean emphasis on hip brush 3x4 @80%/47kg

- high hang clean 3x3 @68%/40kg

Wod:
tabatta squats 16/16/15/15/14/14/15/14= 119
rest 2 mins
max box jumps in 3 mins 42 @20” jump up step down
rest 2 mins
tabatta wallball @ 14# 8/5/5/5/5/5/5/6=44


Cash Out:
2x
400m farmers carry kb’s @ 35# done did not time this, put them down every 40paces
rest 2 mins between

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 30 June 2013 06:40 PM   [ Ignore ]   [ # 22 ]
Big Dawg
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Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

11:40
I had to switch out the plates, so that added a little bit of time. As always, on paper this looked way easier than it actually was.

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M/34/5’ 10”/182#

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Posted: 30 June 2013 07:14 PM   [ Ignore ]   [ # 23 ]
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CFSB
Press. Week 4.
3x 49kg / 108lb.

High Rep Press. Week 2.
21x 31.5kg / 70lb.
PR by 2.5kg

Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
9:50

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M 29 178cm 80kg

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Posted: 30 June 2013 08:27 PM   [ Ignore ]   [ # 24 ]
Top Dawg
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C&J EMOM + TGU + NFT Drag & FW

w/up 1km row + barbell & Lax ball work upper and lower body + 5/10/10/5 - PU/Pr u/ Abmat/ FS bar

C&J drills with bar -

15min EMOM Squat Clean and Push Jerk

30,40,40,40,50,50,50 Break to change socks, 60,60,60,60,60,60kg

Great to work technique and focus on good set up - definite improvement on recent past C&J work - Left foot/ leg positioning needs attention

TGU - L and R 16kg - 24kg - 32kg (1 rep only)

Farmer’s walk and Drag
3 RNFT 50m with 2 x 2 Pood KB + tire drag 20kg 100m (50Fwd/ 50Bk) (about 12min ish of steady work)

Cool Down > 5min easy row

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 30 June 2013 10:58 PM   [ Ignore ]   [ # 25 ]
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Crossfit Endurance

8 X 200m repeats

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Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

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Posted: 01 July 2013 01:16 AM   [ Ignore ]   [ # 26 ]
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Pack Modified

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

Time 9:06

Overhead squats are still very weak. 
However, I feel like I am getter stronger over time.

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Posted: 01 July 2013 11:49 AM   [ Ignore ]   [ # 27 ]
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Deadlift, OHS

Pack
21-15-9 reps of:
185 pound Deadlift
95 (sub 80) pound Overhead squat
9:09

Women - 115-135/55-65
Kyla - 100/40 - 10:28

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 01 July 2013 11:45 PM   [ Ignore ]   [ # 28 ]
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Warm Up: walk 200m, run 1 mile, stretch

WOD:
“Jackie”, self-scaled
1000 meter row
30 pound Thruster, 50 reps
30 jumping pull-ups
12:30

and

3 rounds:
75ft walking lunge
35 air squats
25 back extensions
(forgot to run the timer on this one)

cashout:

3 rounds of:
12 push press, 40#
12 bench press, 25# DBs
12 bench dips

and

3 rounds of:
12 lat pull down, 60#
12 tricep rope pull down, 20#
plank hold with glute raises, 15 per leg

and

run 1 mile

and

Abs, 2 rounds of:
20 pilates roll ups
20 leg raise/hip raise
30 sec (per side) side plank, yoga star
30 sec headstand with alternating leg drops, 15 per leg

stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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