2 of 3
2
Tuesday, July 2nd, 2013 - Rest Day
Posted: 02 July 2013 10:41 AM   [ Ignore ]   [ # 16 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  275
Joined  2012-04-26

warm up: walk 200m, run 1 mile, stretch

5 rounds of:
10 Pull ups (jumping)
10 air squats
10 push ups

5 rounds of:
10 pull ups (jumping)
7 dips
15 squats on bosu ball

3 rounds of:
12 Body Rows
12 step ups (per leg), 24” box
20 sit ups on incline bench

3 rounds of:
12 bench press, 25# dbs
30 sec plank with glute raises, 15 per leg
15 bicep curls, 30# barbell
15 standing oblique crunch, 10# DB

Run 2 miles

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

stretch

 Signature 

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

Profile
 
 
Posted: 02 July 2013 12:14 PM   [ Ignore ]   [ # 17 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  227
Joined  2013-03-11

This are my substitutions for Saturday’s WOD.  Had to change due to friend’s garage gym being locked and weather conditions.
Did this in my backyard.  It was 102 with 19% humidity and lots of sand blowing around.

300 running in place high knees (150, 50, 40, 60)
75 KB swings - 35 pounds (35, 25, 15)
100 SDHP with 35 pound KB (25, 25, 25, 25)
40 Wall ball shots (15, 15, 10)
260 Single unders (110, 90, 50)
30 Pull-ups (5, 5, 8, 7, 5, 5)

38:22 No complains on time.  Just glad to get it done. The heat was a big factor.

$O - 15 shoulder dislocates, light swimming to cool off

 Signature 

M/39/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 02 July 2013 12:19 PM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  827
Joined  2011-07-07

Got to play with my new bumpers today! Used it as a skill and C&J max day

Burgener warmup

Squat snatch
35 x 10
55 x 5
85 x 5

Power snatch
55 x 5
85 x 5
105 x 3
115 x 3
125 x 1
135 x 1

OHS
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 (PR)

Front squat
135 x 10

Power clean & jerk 1RM
135-155-165-175-185(PR)-195(PR)

20 burpees for time
0:43

 Signature 

M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 02 July 2013 12:53 PM   [ Ignore ]   [ # 19 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  77
Joined  2013-04-16

I was SUPPOSED to do the following:

3 Rounds for time:
  Run 1 kilometer (.6214/mile)
  10 push-ups
  100 squats

I changed it up because I didn’t feel like doing so many squats AND running, but then I ended up NOT running like I had planned!  Here’s what I did do:

Round 1
  Run 1 kilometer - running 2 minutes, walking 1 minute until I reached .6214/mile
  10 “girl” push-ups - I usually do “girl” push-ups since I AM a girl!
  5 “boy” push-ups - I can actually do these now - YAY!
  50 squats - super deep, great form!

Round 2
  Run 1 kilometer - ran 2 minutes, stopped and put on an 8# weighted vest, then walked - upping my incline by 1 every minute until I reached 5, then decreasing every minute until I came back down to 2 - continued walking until I reached .6214/mile
  10 “girl” push-ups
  5 “boy” push-ups
  50 squats

Round 3
  Run 1 kilometer - ran 1 minute with weighted vest, then walked increasing incline by 1 every minute until I reached 6, then decreased every minute until I reached 2, ran 1 minute with the weighted vest on, continued to walk until I reached .6214/mile
  10 “girl” push-ups
  5 “boy” push-ups
  50 squats

Time - 56:01

Disappointed that I didn’t force myself to run, but am glad I challenged myself with the weighted vest and inclines.  Very proud I can do “boy” push-ups - so that’s a plus!!  My shirt got super wet, so it was definitely a good workout!  smile

 Signature 

Breathe in.  Breathe out.  Move on.

Profile
 
 
Posted: 02 July 2013 01:21 PM   [ Ignore ]   [ # 20 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  432
Joined  2009-04-06

30 muscle ups for time

8:37

 Signature 

Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

Profile
 
 
Posted: 02 July 2013 03:22 PM   [ Ignore ]   [ # 21 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  568
Joined  2009-06-02

10K - 44’44 @ 7’13 pace

 Signature 
M/36/6/185#

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

Profile
 
 
Posted: 02 July 2013 03:56 PM   [ Ignore ]   [ # 22 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  227
Joined  2013-03-11

Pull-ups on previous WOD post were ring pull-ups.  I also used the foam roller afterwards.  More importantly, I should have written “These” instead of “This”.  Now I can sleep tonight!

 Signature 

M/39/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 02 July 2013 04:40 PM   [ Ignore ]   [ # 23 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  358
Joined  2010-12-28

130701 Behind the neck Jerk

45
55
65
75
85
90
95#

 Signature 

CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

Profile
 
 
Posted: 02 July 2013 05:01 PM   [ Ignore ]   [ # 24 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1343
Joined  2009-12-21

No Coast WOD (modified for hotel equipment)

20:00
1-mile run
Then,
AMRAP
5 Burpee-G2O, 50# DBs
10 DB Thruster, 50# DBs
15 DB Site, 20# DB

Result: 3 rounds + 11 reps

 Signature 

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

Profile
 
 
Posted: 02 July 2013 05:25 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Snatch 65,65,95,95
105/3,115/2,(125/1)3

Clean & Jerk
135/2, (150/1)4

Front Squat (165/3)4

Shoulder Press 96/6,105/6,115/6,125/6

Cash-out:
Abs x100 (mixed GHD, frog sit-ups, leg raises)
2:00 Cobra Pose

 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: 02 July 2013 05:32 PM   [ Ignore ]   [ # 26 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  523
Joined  2011-10-24

WU
500m row, DROMs, sit-ups to straddle

Deadlift
120x10, 180x5, 200x5, 220x5
21-15-9 @ 170 pounds

WOD

AMRAP 8
4 Thrusters 135/95
6 Pullups

Scaled
4 Thrusters 135 105
6 Pullups (Gravitron, kipping)


Results
8 rounds + 4 pull ups

Thrusters unbroken. Pull ups broken as 4+2, except the first round

$O
200m treadmill walk
350m row
3x10 shoulder shrugs 55 pound DB
15min stretching

 Signature 

M/46/5’10”/155

Profile
 
 
Posted: 02 July 2013 05:39 PM   [ Ignore ]   [ # 27 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  448
Joined  2012-06-10

130701
Behind the neck Jerk 1-1-1-1-1-1-1

115,125,135,135,135,145,145

The jerk wasn’t so hard, it was bringing the weight back down safely was my concern. Happy with results.

 Signature 

M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

Profile
 
 
Posted: 02 July 2013 06:06 PM   [ Ignore ]   [ # 28 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13874
Joined  2004-06-18

am
6 rds
200 m
3 snatches at 115
3 second pause in receiving position

Snatch grip high pulls
5 x 165 x 3

pm
Front squat
5/3/5
2 x 135

1/3/1
3 x 155 x 3

With Dr. JDG
2 Power cleans
10 Toes to bar
add 5 pounds, hammer every fault you can find
10 rds
135-180

5 x
20 GHD sit ups
5 GHR

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 02 July 2013 06:08 PM   [ Ignore ]   [ # 29 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  568
Joined  2009-06-02
dannyrod - 02 July 2013 12:19 PM

Got to play with my new bumpers today! Used it as a skill and C&J max day

Burgener warmup

Squat snatch
35 x 10
55 x 5
85 x 5

Power snatch
55 x 5
85 x 5
105 x 3
115 x 3
125 x 1
135 x 1

OHS
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 (PR)

Front squat
135 x 10

Power clean & jerk 1RM
135-155-165-175-185(PR)-195(PR)

20 burpees for time
0:43

congrats on the PR’s just need to make
Some time to play with my bumpers!

Getting any sleep these days ?

wink

 Signature 
M/36/6/185#

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

Profile
 
 
Posted: 02 July 2013 06:17 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4487
Joined  2007-11-13

warm-up
MOBs

CFSB ME Work 2013 Cycle4 week5
SDL
[7@135;5,3@185;4@235;2@255 warm-up]
Attempt 3x10reps@275; got 777
Then some tension work @185
Debrief:
SDL- Not too pleased.  Will range-find next week to see limits of a proper set-up.

WOD (with GD)
2 power cleans
10 t2b
Increase PC weight by 5# each round, start @135.
I go - you go format.

Completed 10 rounds, cleans through 180.
Now another lift to un-suck at…

$-out
4x
3 GHR
20 GHD sit-ups

 Signature 

44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

Profile
 
 
   
2 of 3
2