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Thursday, July 4th, 2013 - Smykowski - RIP
Posted: 03 July 2013 04:15 PM   [ Ignore ]
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THURSDAY 130704

“Smykowski”

For time:
Run 6k
60 Burpee pull-ups

If you’ve got body armor or a thirty pound vest, wear it.

Post time to comments.

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U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.

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: 03 July 2013 06:21 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx

Pack
Run 4k
40 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.


Puppies
Run 1-1.5 miles
15 Burpee pull-ups

or

Run 1-1.5 miles
15 Burpees
15 Pull ups (beginner or assisted okay)

Buttercups
Run 800 m to 1 mile
15 Burpees
15 Pull ups (beginner or assisted okay)

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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 10:22 PM   [ Ignore ]   [ # 2 ]
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Completed 4 July 2013

Skill Work: Back Squat,
3-3-2-2-1-1 ; 95-115-145-165-175-195 (PR)

Metcon, Pack Scaling:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up (kipping)
Box jump, 24 inch box
Sit-up
Time: 15:55

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—————————————————————-
Q-29-157-5’4’‘
CrossFit BDay: Aug 2010, Resurrection: May 2013

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Posted: 03 July 2013 11:15 PM   [ Ignore ]   [ # 3 ]
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04/04/13

WU run 1k, Burgener warmup, stretching

Clean and Jerk 1-1-1-1-1-1-1 reps

50kg- 60kg- 62.5kg(PB)-65kg-65kg-67.5kg-67.5kg

Happy with that, the weight isnt much to shout about but, I will take small improvements over non at all, where the weight was the same at 65kg my form wasnt great 1st time around so I did it again, much bettewr second time through.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 04 July 2013 02:34 AM   [ Ignore ]   [ # 4 ]
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Randy + ring row

Wu: yes

Skill: hang power snatch

WOD:
“Randy”
Scaled to 30 kg
6:01 Goal was sub 6 min, hmmm

Then….

75 ring rows (body parallel w ground at start position)
Not timed. A tad faster than Randy

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: 04 July 2013 05:03 AM   [ Ignore ]   [ # 5 ]
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did yesterdays wod:  17:08 as rx’d

I’ve been crossfitting regularly for about a month now, and I can already see improvements in flexibility and pullup numbers. I generally do the CF warmup before each workout.

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-Justin

“Fitness is a journey, not a destination”

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Posted: 04 July 2013 05:27 AM   [ Ignore ]   [ # 6 ]
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Thursday, July 4th, 2013 flag  flag  flag  flag  flag  flag  flag

“Smykowski”

For time:
Run 6k (My first!!)
60 Burpee pull-ups (No pullup bar at the track, just Burpees today)


38:41 PR star  + 10:10 = 48:51 (Wow, burpees were so slow! tongue )

flag RIP Mark flower

flag Happy Independence Day! flag

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 04 July 2013 05:33 AM   [ Ignore ]   [ # 7 ]
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DROMS

THURSDAY 130704

“Smykowski”

For time:
Run 6k
60 Burpee pull-ups

Time - 42:16 without vest

RIP, Marine!

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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: 04 July 2013 06:47 AM   [ Ignore ]   [ # 8 ]
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Pack
Run 4k (2.5 mile)
40 Burpee pull-ups

41:16

The run was slow…so were the burpee pull ups.

Cash out: mobility & BS 115x10, 165x10, 205x7

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M/33/5’11”/245#

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Posted: 04 July 2013 06:55 AM   [ Ignore ]   [ # 9 ]
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Dynamic wu
Push press
Wod
Push-ups-60 m run
10-9-8-7-6-5-4-3-2-1
=7:48
Co:
Tuck sits
Happy 4th

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Posted: 04 July 2013 07:01 AM   [ Ignore ]   [ # 10 ]
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Outlaw Way: smolov squat & burpee broad jump/oh lunge

Smolov 2/3
HBBS 8X4 @ 80% – rest at least 2 minutes - 160#
warm: 2x95, 135
work: 1@155, 7@160#
*would have raised 5-10# this week had I made all 8x4 @160 last week.

Conditioning

12 minute AMRAP of:
100′ Burpee Broad Jump
100′ OH Walking Lunges 45/25# (plate)

1 round + 4 bbj

That was awful.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 04 July 2013 08:27 AM   [ Ignore ]   [ # 11 ]
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12min AMRAP:

5 x Sit Up to Stand
5 x Toes To Bar
5 x Box Jumps (24”)
5 x Wall Balls (9Kg)
5 x Pull Up

9 rounds

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M/44/5’10”/173#

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Posted: 04 July 2013 09:02 AM   [ Ignore ]   [ # 12 ]
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Deadlift, OHS. 3 x deadlift. 5 x power clean.

Warmup
3 rounds of
3 deadlift, 20 kg
3 hang power clean, 20 kg
3 front squat, 20 kg
6 push-ups

Strength
Power clean 5-5-5
In kg: 35-45-55(F, 3)

Deadlift 3-3-3
In kg: 70-80-90(PR)

Metcon
15-12-9
Deadlift 50 kg
OHS 22.5 kg

Time: 15:41

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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: 04 July 2013 10:33 AM   [ Ignore ]   [ # 13 ]
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Travel WOD again:

“Tabata Grand Canyon”
tabata squats
tabata pushups
tabata situps
tabata jump rope

102
78
82
78

Convinced my wife to WOD with me today, her results were:
52
78 (on knees)
32
92

We only had one rope so I started on jump rope and she started on squats, but I still posted results in the prescribed order.  I tried to do double unders for a few rounds, and had to switch to singles.  20 seconds just wasn’t enough time to find my rhythm for doubles, and then I had to get my muscle brain back to single speed instead of double.  She just stuck to singles.

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

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Posted: 04 July 2013 10:53 AM   [ Ignore ]   [ # 14 ]
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AMRAP in 7
100 M run
3 deadlifts
add 20 pounds each rd

6 rds
285-385

3x
33 GHD sit ups

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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: 04 July 2013 11:03 AM   [ Ignore ]   [ # 15 ]
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b/i:
cfwu
stretching
ankle mobility

WOD:
For time:
Run 1 mile (actual 1.12 miles)
15 Pullups
15 Burpees

c/o:
stretching

WOD time: 16:53
Total time: 35:10

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M/35/6’0”/164 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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