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Wednesday, July 3rd, 2013 - CTB pull-ups, Box jump, GHD
Posted: 02 July 2013 04:21 PM   [ Ignore ]
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WEDNESDAY 130703

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Compare to 120415.

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: 02 July 2013 06:08 PM   [ Ignore ]   [ # 1 ]
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If you do not regularly do GHD sit ups, please do not do them in a Metcon environment.  Practice them in your warm ups or cool downs often and regularly before doing high numbers of them or using them in a metcon.

Big Dawgs:
as Rx’d

The Porch:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
Sit-up

Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Box jump, 20-24 inch box
Sit-up

Puppies:
10-8-6-4-2 reps of the triplet:

Beginner or Assisted pull-ups
Box jump, 12-15 inch box
Sit-up

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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: 03 July 2013 03:08 AM   [ Ignore ]   [ # 2 ]
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Swing, KTE, push up (FP)

Wu: yes

Skill: sguat snatch (stick)

CFSB:
Floor press graduate—» 3x82.5 Then 15x65

WOD:
AMRAP 12
6 KB swing, 1 1/2 pood (russian)
6 KTE
6 hand realese push ups
9 rounds (+6 swing and 4 KTE)

MWOD:
K* 10 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: 03 July 2013 04:10 AM   [ Ignore ]   [ # 3 ]
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Pack @24” w/ anchored ab mat sit-ups

24:38

confused

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 03 July 2013 05:20 AM   [ Ignore ]   [ # 4 ]
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Hang Snatch + Hang Power Snatch + 2 BTN Snatch Grip Jerk
1, 1, 1, 1, 1
95-115-135-145-150

Then, 6 Rounds:
1 Minute– Squat 2 reps @ 70%(focus on bar speed) – 230lbs. X 2 x 6 sets
1 Minute– 5 Press @ 65% - 100lbs. X 5 x 6 sets

Superset
Weighted Barbell Step Up
4 x 8(4 ea leg) - WSU – 100lbs. X 8

STRICT Pull Up 4 x 12 - Strict pull ups x 12

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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: 03 July 2013 05:21 AM   [ Ignore ]   [ # 5 ]
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Warm up: Mobility & some KBS work.

Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Box jump, 20 inch box
Sit-up (ab mat)

12:06

Cash out OHS 115x5, 135x5, 155x5

I just got back from being sick for 2 days.  Almost met pukie during warm up, but was able to fight him off. I was shaking by the end.  I just didn’t eat much the past couple of days I guess.

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M/33/5’11”/245#

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Posted: 03 July 2013 06:05 AM   [ Ignore ]   [ # 6 ]
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Puppies:
10-8-6-4-2 reps of the triplet:
Beginner or Assisted pull-ups, kipped
Box jump, 12-15 inch box, 20”
Sit-up, on GHD
7:39

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43/M/5’8”/155# (180# in early 2012)

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Posted: 03 July 2013 06:50 AM   [ Ignore ]   [ # 7 ]
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Dynamic wu
Squat clean 3x5
Pull-ups 6-5-4-3-2-1

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Posted: 03 July 2013 07:45 AM   [ Ignore ]   [ # 8 ]
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Improv WOD:

Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.

22:58

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

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Posted: 03 July 2013 07:47 AM   [ Ignore ]   [ # 9 ]
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10-9-8-7-6-5-4-3-2-1

Beginner Pull-ups
15 inch box jump
Situps

12:20

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Posted: 03 July 2013 08:01 AM   [ Ignore ]   [ # 10 ]
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Cash in:  back squats, 7 sets of 5 and 75%=325.  Complete one set every two minutes. 

10-9-8-7-6-5-4-3-2-1
CTB, 30” box jumps, GHD sit ups

As Rx’d:  23:30.  CTB pull ups are still a hurdle.  This was a brutal workout.

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M/34/68”

Started CrossFit summer 2012.

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Posted: 03 July 2013 08:08 AM   [ Ignore ]   [ # 11 ]
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DROMS

WEDNESDAY 130703

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box - step ups due to knee issue
GHD unanchored abmat sit-up

Time - 9:09

Anyone have experience with medial collateral ligament injury?
- A few weeks ago, when I was coming down stairs I noticed what felt like a rubber band (on the medial side of my kneecap) rubbing across the joint.  Sensation isn’t painful per se, but annoying and worrisome.  Full disclosure - same knee has undergone ACL reconstruction as well as torn meniscus removal x 2)  ANy insight is greatly appreciated.

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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: 03 July 2013 09:48 AM   [ Ignore ]   [ # 12 ]
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WU:
foam roll
object run 1000m: I ran with a 40# flat bench

Strength and Skill:
EMOTM for 10 min
odd min 1 rope climb with no feet
even min 5 strict press from the ground @135#

WOD:
EMOTM for 20 min
sprint 200m

completed all 20 rounds with an average split of :42 seconds

this sucked moose dick.

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M 31/6’0”/209 lbs.

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Posted: 03 July 2013 11:18 AM   [ Ignore ]   [ # 13 ]
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warm-up
MOBs
Pistol practice off elevated platform, 10R/10L @5,9,12,15,17inches (opposite heel to deck)
  -Goal is to reinforce proper loading of hamstrings

CFSB ME Work 2013 Cycle4 week5
BS
[5@135;5@165;5@195;3@225;3@235 warm-up]
Attempt 3x10reps @240 (90% most recent max load); got 5454 (3min rest b/w)
Debrief:
BS- ALL BELTED.  The week of weakness continues.  Amazed at how far things have fallen with load and form.

25min rest, then…

WOD (from BrandX 7/3/13)
TABATA C2 row (coasting meters allowed)
TOTAL=1005 (510m after 4rds)
[TABATA C2 range=877…1024]

2min recovery…

$-out
5reps SP @45,65,85,105,125 ONLY4@135
5reps BP @135,145,155,165,175 (close grip)

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

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Posted: 03 July 2013 11:24 AM   [ Ignore ]   [ # 14 ]
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130703 SL5X5: W7D2

Warm up:
3 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 210
Shoulder Press: 125
Deadlift 1 x 5: 275

BB Gymnastics:
EMOM for 5
165# Power Clean x 3

Currently using 2:30 rests. 2:00 rest for shoulder press

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 03 July 2013 11:34 AM   [ Ignore ]   [ # 15 ]
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Buy-In:

Arm Swings
Leg Swings

3 position snatch work

8 rounds:
Row 250m
Rest 1:00
0:51+0:52.7+0:53.8+0:56.3+0:54.7+0:56.4+0:56.3+0:57.4=7:18.6

Definitely not my best work.

Cash-out:
abdominal smash
cobra pose
calf smash

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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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