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Monday, July 8th, 2013 - Front Squat
Posted: 07 July 2013 05:30 PM   [ Ignore ]
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MONDAY 130708

Front squat 3-3-3-3-3 reps

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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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“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

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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.”
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Posted: 07 July 2013 06:23 PM   [ Ignore ]   [ # 1 ]
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Everyone is a Big Dawg today.
Couple things to remember:
Weight should be on your heels throughout the entire movement
Lumbar curve must be maintained
Chest is up
Bar is racked on shoulders, elbows are high, upper arm parallel to ground
Head remains neutral

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M/54/5’11”/190

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Posted: 08 July 2013 03:28 AM   [ Ignore ]   [ # 2 ]
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5 am WOD

FLEXIBILITY:
20 Front Leg Swings each leg
20 Back Leg Swings each leg
Hold Side Split each leg for 2 minutes
2 min bottom of squat


MONDAY 130708

Front squat 3-3-3-3-3 reps
Warm up with 95
105-115-125-135-135

3 x 5 weighted muscle ups
10 lbs

3 x 5 weighted chin ups
10 lbs

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 08 July 2013 04:44 AM   [ Ignore ]   [ # 3 ]
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Dropped in at a crossfit affiliate on vacation today.

WOD -
3 rounds for time:
30 squat cleans 95lbs.
30 kettlebell swings 20kg
800 meter run

35:32

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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: 08 July 2013 04:51 AM   [ Ignore ]   [ # 4 ]
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Completed 8 July 2013

Attempted a few pistol squats, but clearly I’m not ready for those yet. Did some one legged assisted squats.

“Elizabeth” Scaled
21 Cleans @ 65#
42 bar dips
15 Cleans @65#
15 bench dips
9 Cleans @65#
9 bench dips
Time: 10:54

Had a rough time with this workout. I was intending to do 2x the dips, but the bar was just too much and my back was tweeked a bit. I need to work on proper Clean form.

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

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Posted: 08 July 2013 05:16 AM   [ Ignore ]   [ # 5 ]
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Elisabeth:

21-15-9
60 kg Clean
Bar Dips

14:15 min

For me the limitating factor of this workout were my hands, i lost grip power during the cleans so i did the 21-15-9 in several sets.

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M/29/1,89m/93kg
Crossfit DOB: February 2012

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Posted: 08 July 2013 05:34 AM   [ Ignore ]   [ # 6 ]
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MONDAY 130708

CFWU

Front squat 3-3-3-3-3 reps

155-175-185-195x2f-175

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M/33/5’11”/245#

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Posted: 08 July 2013 06:03 AM   [ Ignore ]   [ # 7 ]
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165-165-165-175-185

I did 2 muscle ups today, haven’t done that before…

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-Justin

“Fitness is a journey, not a destination”

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Posted: 08 July 2013 06:10 AM   [ Ignore ]   [ # 8 ]
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Monday 130708 5:00 am start   89 degrees, humidity 36% . felt swampy

WU: 3 rounds of; Sam stretch, 15 pvc ohs,  15 abmat sit-ups, 15 goodmornings w/45# bar, 12 dips.

WOD:  “Hope for Cures” 
Pack scaling
Three rounds of:
Burpees
55 pound Power snatch
Box jump, 20” box
55 pound Thruster
Chin to bar Pull-ups

Total reps = 156 (yuck!)

I started off thinking I could manage 13 reps per set per round.  Did a little better than that on first round and started off the second round fine until the box jumps. I just started slowing down, metabolic conditioning was the issue. I tried to do thrusters but was too gassed to move my legs. I just sat on the box during thruster round gasping for air. Then I got up and resumed the pull-ups (clock still running), and finished round 3 a little better than round 2.  I seem to have that point in a metcon workout where I get winded and have to slow down but after I pass that point I feel better and can move on. Maybe started off too fast early, could also be the weather, I took too many rest days, not enough sleep, woke up hungry,  etc, etc,  (excuses, excuses).

I had planned to do this workout last Saturday but woke up feeling bad (Sat) so I forced myself to do this today, even though I wanted to try Elizabeth and squats today too.  So many WODs so little time.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 08 July 2013 06:21 AM   [ Ignore ]   [ # 9 ]
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WU:
3 rounds
10 jumping jax
10 flutter kicks (two count)
10 mountain climbers
1 down and back on the field

Strength and Skill:
20 min to establish 1RM strict press: 185lbs

WOD:
21-15-9
burpees
clusters 95#

time 9:36

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M 31/6’0”/209 lbs.

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Posted: 08 July 2013 06:45 AM   [ Ignore ]   [ # 10 ]
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Today did Hope

3 rounds

Burpees
75lb power snatch
box jump, 24” box
75lb thrusters
chest-to-bar pullups

1 minute at each exercise followed by a 1 minute break at the end of each round similar to Fight Gone Bad.  Score is total reps.

Burpees: 17, 12, 11 = 40
Snatch: 11, 11, 10 = 32
Box jumps: 16, 13, 12 = 41
Thrusters: 10, 10, 10 = 30
Pullups: 12, 11, 11 = 34

Total: 197.  Wish I had known how close I was, I would have pushed a little harder on a few of them to get over 200. Having to write down my score after each exercise cost me a little time too. Having someone write it for me would have helped.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 08 July 2013 07:05 AM   [ Ignore ]   [ # 11 ]
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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

Rx’d
19:43

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 08 July 2013 07:45 AM   [ Ignore ]   [ # 12 ]
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CFWU

MONDAY 130708

Front squat 3-3-3-3-3 reps

135-145-155-175-185

Knee felt good

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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: 08 July 2013 08:24 AM   [ Ignore ]   [ # 13 ]
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5 RFT:

7 x Burpee Box Jumps (24”)
13 x Squat Clean (40Kg)

11:37

Deceptively hard.  Birthday wod for one of our box members.

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M/44/5’10”/173#

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Posted: 08 July 2013 08:52 AM   [ Ignore ]   [ # 14 ]
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3 x back squat. EMOM pull-ups.

Warmup
2 rounds of
10 air squats
5 push-ups
10 wall squats
5 pull-ups (-45 kg)

Strength
Back squat 3-3-3
In kg: 40-55-67.5

EMOM 2 pull-ups (-23 kg)
Rounds: 2-2-2-2-1-0

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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: 08 July 2013 08:55 AM   [ Ignore ]   [ # 15 ]
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Travel Workout

Warm-up
12:00 Run, 5k pace

Nate
20:00
2 MU (scaled to jumping MU)
4 HSPU (scaled with Abmat)
8 KB Swing, 2 pood (scaled to 1.5 pood)

Result: 12 rounds + 1 MU

Cool Down...200m walk

30 Toes through rings: 1:40

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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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