1 of 2
1
Saturday, July 6th, 2013 - Hope
Posted: 05 July 2013 04:53 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9839
Joined  2007-01-08

SATURDAY 130706

Hope For Cures workout is today!

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24” box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Hope workout scorecard - [pdf]

Compare to 120608.

poster_thumbnail.png
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.

 Signature 

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

Profile
 
 
Posted: 06 July 2013 04:49 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9839
Joined  2007-01-08

Mrs GD (aka BlueBugofJustice) and GD are in Washington for the big Hope WOD there.

Last time out, GD scaled this as:

Garddawg - 07 June 2012 08:56 PM

Big Dawgs
as Rx’d

Women - 55

Pack
55 pounds
20” box
Chin over bar pull ups

Women - 35

Puppies
Three rounds of:
Burpees
10-25 pound Power snatch
Box jump, 12-15” box
10-25 pound Thruster
Pull-ups ( beginner or assisted)

 Signature 

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

Profile
 
 
Posted: 06 July 2013 06:47 PM   [ Ignore ]   [ # 2 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  324
Joined  2013-05-08

60+57+48=165 points @ Pack scaling

 Signature 

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

Profile
 
 
Posted: 06 July 2013 06:54 PM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  184
Joined  2013-01-04

b/i:
cfwu
stretching
ankle & shoulder mobility

Hope

Three 5 minute rounds of:
Burpees
Power snatch, 46 lbs
Box jumps, 16 inch box
Thrusters, 46 lbs
Chest to bar Pull-ups (assisted)
Rotate exercises each minute.
1 minute rest between rounds.

65+41+39=145

c/o:
stretching

Was disappointed in my score. A little ambitious with the weight I think.

 Signature 

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

Profile
 
 
Posted: 06 July 2013 07:15 PM   [ Ignore ]   [ # 4 ]
Puppy Dawg
Rank
Total Posts:  5
Joined  2010-12-21

7/6/13

wu
50 DU
10 squats
10 OHS
worked on range of motion
stretching

Smykowski scaled

2nd day back
1 mile
15 burpee pull-ups
13:33

had to stop running to walk 3 times for a few seconds.
mile time was just under 11:00 not bad since being so inactive

$out
250m row

 Signature 

back at it! 7-5-13 34/m/5’10/214 ouch!

Profile
 
 
Posted: 06 July 2013 07:36 PM   [ Ignore ]   [ # 5 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  404
Joined  2010-12-28

130704

“Smykowski”

Puppies
Run 1-1.5 miles - 1 mi.
15 Burpee pull-ups - like jumping pullups @ end of ea. burpee

24:22

 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: 06 July 2013 09:00 PM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  891
Joined  2011-07-07

Nate
20:00 AMRAP
2 muscle ups
4 HSPU
8 KBS 2 pood 10 KBS 1.5 pood

11 rounds (pr, +3rds)

In
500m row
Double unders (pr of 43)
DROMS

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 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: 06 July 2013 09:25 PM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  515
Joined  2012-07-02

SAT 07062013 “Hope”
Three rounds of:  Burpee, Power Snatch, Box Jump, Thruster, Pull-up (sub barbell bent rows strict)

R1= Burpees x8, PSnatch 14 lb x8, BJump 16 in x7, Thruster 14 lb x12, Rows 34 lb x18
R2= Burpees x8, PSnatch 34 lb x5, BJump 16 in x8, Thruster 34 lb x6, Rows 44 lb x12
R3= Burpees x7, PSnatch 34 lb x4, BJump 16 in x6, Thruster 34 lb x7, Rows 44 lb x12
Total 128

Upped my heretofore 9-inch box jumps (which I thought were 12 inches on eyeball all this time) to 16 inches.  That’s a PR.  Also scaled to pack-ish in weight.  That’s a PR. 

cheese

 Signature 

Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

Profile
 
 
Posted: 06 July 2013 09:28 PM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

Rest day today.

 Signature 

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

Profile
 
 
Posted: 06 July 2013 09:33 PM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Smykowski

Wu: yes

Skill: burpee pull ups

WOD:
Scaling; pack
4 k run
40 burpee pull ups
* if you have 30# body armour or vest, wear it

34:58 Have a 10 kg vest, had that on up to 25 burpee pull ups. At that time I was rattling in the dirt like a bug on its back, so I decided to ditch the vest. Not a proud moment in a heros wod, but still a leasson lernt from that.

MWOD:
K* 8 minutes

 Signature 

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

Profile
 
 
Posted: 06 July 2013 09:56 PM   [ Ignore ]   [ # 10 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  738
Joined  2007-10-01

Puppy CrossFit Games Open 11.4:

AMRAP in 10 minutes:
60 Bar-facing burpees
44 pound Overhead squat, 30 reps
10 Muscle-ups

54 bar-facing burpees

Didn’t even finish the burpees -_-

 Signature 

35M/ 6’0”/ 175#
Weak as a puppy.

Profile
 
 
Posted: 06 July 2013 09:59 PM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2008-05-23

Mud Sweat Tears 5KM Cross country Run

mobility w/up couple hours before hand.

5km C/C undulating muddy ground with a few obstacles > 27.06

Steady hard pace all the way - between 80-85-92% effort

High effort at beginning then settled down, increased pace for last 800m

 Signature 

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

Profile
 
 
Posted: 06 July 2013 10:04 PM   [ Ignore ]   [ # 12 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  329
Joined  2013-03-11

Hope
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24” box
75 pound Thruster
Chest to bar Pull-ups

181

I normally do Pack WODs. Done as Rx’d.  Not making excuses, just for tracking my progress: done after 2nd day of mid shift; too long of a warm-up? Nothing to eat for 7 hours prior. Maybe add more mobility next time
Kate Foster is one of my heroes and an inspiration to never give up.  Upset that I could not raise more money.  Really dissapointed that friends and family completely ignored me and didn’t donate.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 06 July 2013 10:46 PM   [ Ignore ]   [ # 13 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  157
Joined  2011-03-28

W/U
400m run

15-12-9
95lb Deadlift
30lb OHS

Completed: 5:10

 Signature 

Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

Profile
 
 
Posted: 06 July 2013 10:48 PM   [ Ignore ]   [ # 14 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  104
Joined  2013-02-26

3 mile run - 22:01

 Signature 

M/44/5’10”/173#

Profile
 
 
Posted: 06 July 2013 11:33 PM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

Seated Box Jump 1 RM
28”
Power Snatch 2 RM
32.5kg

Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Rest 3 minutes between sets.

25kg

Mobility

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
   
1 of 2
1