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Sunday, July 7th, 2013 - Elizabeth
Posted: 06 July 2013 04:48 PM   [ Ignore ]
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SUNDAY 130707

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 130504.

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: 06 July 2013 06:27 PM   [ Ignore ]   [ # 1 ]
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Note:
The CrossFit pull up is an anyway chin over the bar. The fastest way you can accomplish the work required is the CrossFit way. Kipping, butterfly or strict the one that produces the most power is the one to use. Similarly the CrossFit clean, unless specifically described by a modifier such as hang or squat is anyway from ground to shoulder.  The one you choose should be the one that gets the job done the fastest and most efficaciously.

Big Dawgs:
As Rx’d
Women 95#
Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips
If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips
Note your scaling and add reps next time

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

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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: 07 July 2013 02:57 AM   [ Ignore ]   [ # 2 ]
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DL, push ups (DL)

Wu: yes

CFSB:
DL; do todays wod

WOD:
5 rounds of
BW deadlift max reps (100kg)
Push ups max rep
* rest 3-5 minutes btwn rounds

13/30 10/22 7/20 6/17 6/13

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: 07 July 2013 04:57 AM   [ Ignore ]   [ # 3 ]
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Did scaled version from http://www.customwod.com/mainsite/20130707

Complete 1 rounds of the following as fast as you can:

1. Clean 21 Reps with 25 Kgs / 55 lbs
2. Static Dip 18 Reps
3. Clean 15 Reps with 25 Kgs / 55 lbs
4. Static Dip 18 Reps
5. Clean 9 Reps   with 25 Kgs / 55 lbs
6. Static Dip 18 Reps

Time: 12:23

Tired.

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Posted: 07 July 2013 05:01 AM   [ Ignore ]   [ # 4 ]
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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

3:21

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M/41/5’9”/205lbs/UK

Crossfit DOB 1/6/2010

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Posted: 07 July 2013 08:38 AM   [ Ignore ]   [ # 5 ]
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Elizabeth
21-15-9 reps
Clean 95lbs
Ring dips.
12:04

Not sure what’s happened. Last time I did Elizabeth I did 8:54 with same scaling. Time before that was 11:59.
Think I’ve done something wrong somewhere. I’m hoping that I scaled the 8:54 time to 30kg cleans!

Gutted.

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Posted: 07 July 2013 09:22 AM   [ Ignore ]   [ # 6 ]
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Warm Up


“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Used 115 for weight

6:51

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 07 July 2013 09:48 AM   [ Ignore ]   [ # 7 ]
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Travel WOD…on Pensacola Beach

Frosty 400

400m of:
Lunge, Lunge, Squat, Lunge, Lunge, Burpee

17:38
Better than last year, but need to get an official distance as this was eye-balled between boardwalks.

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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: 07 July 2013 09:53 AM   [ Ignore ]   [ # 8 ]
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CFWU x3, minus the dips
“Elizabeth”
Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

no rings or bars available for dips

Puppy plus:
21-15-9
45# bar cleans, broken sets except last
doubled bench dips (42-30-18), broken sets
15:35

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43/M/5’8”/155# (180# in early 2012)

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Posted: 07 July 2013 10:14 AM   [ Ignore ]   [ # 9 ]
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CFWU
SUNDAY 130707

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Time - 6:28

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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: 07 July 2013 10:43 AM   [ Ignore ]   [ # 10 ]
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RIP Bruck

Yesterday: 22 mile bike ride, heat & hills. 13 mph

2 rounds:
10 pushups
10 pullups (assisted)
10 dips (assisted)
20 back extension
10 kbell
10 squat
10 leg raise

Leg raise over my head for the first time.

5x5 bench press
95-95-105-105-105

Pack
Four rounds for time of:
Run 400 meters
135 95 pound Back squat, 15 reps
95 65 pound Jerk, 15 reps
Women - 95/65

Time: 27:04 (5:37, 6:30, 7:41, 7:15)
1 break in each round of jerks, except the first.

Row 5 minutes

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 07 July 2013 11:39 AM   [ Ignore ]   [ # 11 ]
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Bike home from work, 8 miles
36:14

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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

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Posted: 07 July 2013 11:44 AM   [ Ignore ]   [ # 12 ]
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“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips


7:57-

hang power cleans

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 07 July 2013 12:06 PM   [ Ignore ]   [ # 13 ]
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warm-up
MOBs

CFSB ME Work 2013 Cycle4 week6
FS
[5@45;5@95;5@135;5@155;3@175 warm-up]
Find 1RM: 1B@195;1B@205;1B@215;1B@225;1B@235
5min rest, then…
Attempt 5x3reps @190 (80% 1RN) as speed work; got 5x3 (2min rest b/w sets)
Debrief:
FS- 1RM today was +20# over working weight.  80% was smooth considering I had 10@195 last week

15min rest, then…

WOD (from BrandX 7/6/13)
Hope
3 rounds of:
Burpees (16/15/15=46)
Power snatch, 75# (9/10/10=29)
Box jump, 24inch (12/13/12=37)
Thruster, 75# (11/12/12=35)
c2b Pull-ups (12/12/9=33)
TOTAL=180 (60/62/58)

$-out
3x static HS hold

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

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Posted: 07 July 2013 02:20 PM   [ Ignore ]   [ # 14 ]
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THURSDAY 130704

“Smykowski”

Pack Plus:
Run 4.5k
40 Burpee pull-ups

31:03

Did the run carrying an 11 pound back pack.

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

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Posted: 07 July 2013 02:50 PM   [ Ignore ]   [ # 15 ]
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Elizabeth
Porch
21-15-9 reps of:
Clean 135 pounds
12-9-6 reps of:
Ring dips

8:33

CO: 2 hours of housework

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M/48/5’ 11”/220#

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