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Friday, July 5th - Tests
Posted: 04 July 2013 04:17 PM   [ Ignore ]
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Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments.

Compare to 130121.

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

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M/54/5’11”/190

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Posted: 04 July 2013 04:18 PM   [ Ignore ]   [ # 1 ]
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L sit for time is self scaling.  If you are unable to L sit try tuck sits
Handstand Walk for distance is self scaling. If you are unable to handstand walk try wall walking or simply holding a handstand.
Chest to bar weighted pull up is self scaling.  If you are unable to do a chest to bar pull up try it with the least assistance possible.
Snatch 1 rep this is also self scaling

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

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M/54/5’11”/190

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Posted: 04 July 2013 10:07 PM   [ Ignore ]   [ # 2 ]
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5 July 2013 @ 1000
Pull-up building today. Need to get strict pull-ups!

10 Pull-ups, purple band assisted
10 Push-ups
10 Pull-ups, purple band assisted
10 Push-ups
5 Pull-ups and 5 Chin-ups, purple band assisted
10 Push-ups
10 Pull-ups, purple band assisted
10 Push-ups
5 Pull-ups and 5 Chin-ups, purple band assisted
10 Push-ups

Skill Work: Deadlifts, 3-3-2-2-1-1
135-155-175-205-225-245(PR)
That bar was HOT! Should have worn gloves.

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

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Posted: 04 July 2013 11:11 PM   [ Ignore ]   [ # 3 ]
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Strict Pull Ups 3 x 5
then…
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 yard Flying Starts (rest 30 seconds between efforts)

Front Squat 1, 1, 1, 1, 1
60kg,65,68.5,67.5,65
Press 10 RM
25kg PR

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 04 July 2013 11:30 PM   [ Ignore ]   [ # 4 ]
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Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball


Time 13’ 45”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 05 July 2013 03:50 AM   [ Ignore ]   [ # 5 ]
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Power Clean - 140 lbs. 8 x 3
BTN Split Jerk - 130 lbs. 7 x 3

FT:
7 rnds 3 135 lb. thrusters, 5 bar facing burpees, 10 v-ups

12:10

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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: 05 July 2013 04:45 AM   [ Ignore ]   [ # 6 ]
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Reduced Grace

30 x Clean & Jerk (40Kg) for time:

4:10

Could/should have gone faster but…. end of the week, focusing on form etc.

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M/44/5’10”/173#

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Posted: 05 July 2013 06:41 AM   [ Ignore ]   [ # 7 ]
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WU:
“Animal Farm”
front squat build in

Strength and Skill:
20 min to establish 1RM front squat: 325#
the week off seemed to make me loose quite a bit

WOD:
“Annie”
50-40-30-20-10
Double-unders
sit-ups

time:6:48 (PR)

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M 31/6’0”/209 lbs.

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Posted: 05 July 2013 06:56 AM   [ Ignore ]   [ # 8 ]
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Fight gone bad - puppy scaling

Three rounds of:
Wall-ball, 10-14 pound ball, 8 ft target. (Reps) (no wall ball, sub dumbbell thrusters, two 12.5 lb dumbbells)
Sumo deadlift high-pull 25-45 pounds (Reps) (45 lbs)
Box Jump 12-14” box (Reps) (onto bench press bench)
Push-press 25-45 pounds (Reps) (45 lbs)
Row (Calories) (no rower, sub burpees, record reps)

Round 1: 22, 20, 22, 13, 11
Round 2: 20, 16, 20, 12, 9
Round 3: 17, 15, 19, 12, 9

Total 237

Last time I did FGB my total was also 237.  Argh!!!

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F/32/5’5”/128lbs

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Posted: 05 July 2013 07:52 AM   [ Ignore ]   [ # 9 ]
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Logging of some recent condition measurements
20130705 Run 5k: 25:10
20130704 5RFT (14 burpees, 16 situps). Completed in 10:51. My daughter Parker (8) joined me and finished in 9:14. My wife Sandi joined me and did one round.
20130703 (Ab ripper ex at work)
20130701 Max pullups in 1m: 29
20130629 Max back squat (7 attempts). I completed 5 attempts and found my form suffering. Stopped at 185#
 
20130628
5 rounds of:
Running
400 meters
Burpee
15 Reps
Broad jump
10 meters

Time: 21: 34

20130606
1 round of:
Dumbbell Clean & Jerk
20 Reps
with 14 Kgs / 30   lbs
Used 25# dumbbells
Time: 1:46

20130605    
1 round of:
Clean & Jerk
3 Reps
Managed to get to 125#

20130427
Tastest 20 burpees: 1:02

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Posted: 05 July 2013 07:59 AM   [ Ignore ]   [ # 10 ]
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Outlaw Way: smolov hbbs & behind neck jerk

HBBS 10X3 @ 85% – rest at least 2 minutes
warm: 2x95, 135, 150
work:1@155, 9@160#

*should have been 170 but wasn’t feelin it today.

Behind Neck Jerk
1-1-1-1-1-1-1
75-85-100-105-110-115-120(F)

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 05 July 2013 09:45 AM   [ Ignore ]   [ # 11 ]
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Travel WOD

Death by Burpee
1 Burpee in minute 1
2 Burpees in minute 2
3 Burpees in minute 3
etc.

Result: 15 minutes + 12 Burpees

Comment on working out in a humid climate…I don’t know how you folks do it on a regular basis.  I am sweating probably 2-3x as much as back home…absolutely drenched after each workout.  I do enjoy the lower altitude, but wow, can’t seem to get enough fluids.

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

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Posted: 05 July 2013 11:11 AM   [ Ignore ]   [ # 12 ]
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WU
KB, 500m row

Shoulder Press
30x12/70x5/80x5/90x5
12-9-6 @ 65 pounds

WOD

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.


Pack
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up (Gravitron, kipping)
Box jump, 20-24 inch box (28-29 inches - a step board on 12 blocks)
Sit-up (rolled/folded yoga mat as an ab-mat)

Time
8:05

$O
1K row - 3:56
3x10 - 55 pounds db shrugs

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M/47/5’10”/162

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Posted: 05 July 2013 12:29 PM   [ Ignore ]   [ # 13 ]
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L-sit for time:  13 seconds
Handstand walk for distance:  Frog stand for 36 seconds
Chest to bar weighted pull-up for load:  7.5 pounds
Snatch 1 rep for load:  130 pounds

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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: 05 July 2013 12:38 PM   [ Ignore ]   [ # 14 ]
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pullups/TGUs, squat snatch

15,13,11,9,7,5,3 of:

pullups
turkish getups
squat snatch

RG - TGUs 20lbs, snatch - 40 lbs, 50lbs, 50 lbs 27minutes finished 15,13,11 + 2 snatches
RW - TGUs 30 lbs, snatch 50 lbs, 27 minutes, 15, 13, 11

Casey: 15, 13, 11, 9 , 7, 5, 3 - pullups, pushups, back extension - 14:56

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 05 July 2013 12:40 PM   [ Ignore ]   [ # 15 ]
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Run 400 meters
21 pushups
21 squats
5 burpees

Run 400 meters
15 pushups
15 squats
5 burpees
Run 400 meters
9 pushups
9 squats
5 burpees

Time - 22:05

Test Day - Don’t laugh…I tried!

- L-sit - nada
- Tuck-sit - nada
- Chest to Bar pull-ups - nope
- Unassisted Pull-ups - maybe 2 inches up, WAY better than when I started!
- Handstand Walk - nope
- Wall Walk - yes!  Progress - the last time I attempted this I couldn’t even get my feet on the wall.  Today, I not only got my feet on the wall but I was able to move one arm.  I tried and tried to move the other one, but no go.  Not sure why I couldn’t get it, but at least I moved one! 
- Snatch - 25# - I only have adjustable dumbbells and that’s the heaviest I have - really need to fix this!

Oh well…I can only improve, right?  smile

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Breathe in.  Breathe out.  Move on.

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