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Saturday, July 13th, 2013 - Chipper
Posted: 12 July 2013 06:23 PM   [ Ignore ]
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SATURDAY 130713

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

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Compare to 100215.

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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: 12 July 2013 09:25 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As rx

Women
100 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 20 inch box
10 Muscle-ups
40 pound dumbbell Push press / push jerk, 25 reps
30 Double-unders
95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300’ Walking lunge with 25lb plate held overhead


The Porch:
155 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 24 inch box
10 Muscle-ups
40 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
135 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 45lb plate held overhead

-or-

135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300’ Walking lunge with 35lb plate held overhead

(However if you are moving toward Big Dawg you my recommendation is to scale the reps and use the rx weight)

Pack:
95-115 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

Women
75-85 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
15-20 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
65 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 10-15lb plate or bar held overhead

Puppies:
pvc - 25 pound Squat clean, 10 reps
10 Toes to bar
10 Box jump, 12-20 inch box
10 Muscle-ups (or progressions)
5-10 pound dumbbell Push press / push jerk, 10 reps
10 Double-unders (tuck jumps or 30 single unders)
pvc - 15 pound Thruster, 10 reps
10 Pull-ups (Assisted or beginner okay)
10 Burpees
100’ Walking lunge with 5 - 15lb plate or bar held overhead

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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: 13 July 2013 05:13 AM   [ Ignore ]   [ # 2 ]
Top Dawg
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“Viking”-Nancy

Wu: yes

Skill: OHS

WOD:
5 rft, pack scalin;
Row 500 meter
15 OHS, 30 kg
17:18 some time lost btwn rower and bar.

MWOD:
K* 10 minutes

EDIT: Knew I’d done Nancy before, so I searched my posts.
May 8 2012 run and 27 kg OHS @ 18:00 (the run was apparently 360 meters according to my post)
September 13 2011 run and 2 rounds 25 and 3 rounds 20 kg OHS @ 21:53

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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: 13 July 2013 05:58 AM   [ Ignore ]   [ # 3 ]
Big Dawg
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Pack:
95-115 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

28:11

ooooh

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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: 13 July 2013 06:13 AM   [ Ignore ]   [ # 4 ]
Big Dawg
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Saturday, July 13th, 2013 - Chipper

For time:
85 pound Squat clean, 15 reps
30 Toes to bar (subbed knees to elbow)
30 Box jump, 24 inch box
15 Muscle-ups (30 pullups assisted red band/30 dips)
45 pound dumbbell Push press, 30 reps
30 Double-unders (sub 90 single unders)
75 pound Thruster, 15 reps
30 Pull-ups (assisted red band)
30 Burpees
300 feet Walking lunge with 25lb plate held overhead

35:50 star

LUV CHIPPERS! OFF TO THE BEACH FOR A WEEK!! dance

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 13 July 2013 06:16 AM   [ Ignore ]   [ # 5 ]
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Chipper, Pack, Women

CFWU x3, minus the pullups and bench dips

75-85 pound Squat clean, 10 reps, 75#
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
  no rings, subbed 10 pull-ups/10 bench dips with 35# plate on lap, repeat x2
15-20 pound dumbbell Push press / push jerk, 20 reps, 15#
20 Double-unders, subbed tuck jumps
65 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 10-15lb plate or bar held overhead, 15#
  in a basement, did 65 walking lunges (~1yd strides)
40:01

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43/M/5’8”/160# (180# in early 2012)

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Posted: 13 July 2013 07:34 AM   [ Ignore ]   [ # 6 ]
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Five rounds for time of:
185 pound Deadlift, 5 reps
25 Sit-ups

Time: 8:31

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M/37/5’7”/220—>206

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Posted: 13 July 2013 08:22 AM   [ Ignore ]   [ # 7 ]
Top Dawg
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Pack:
95 pound Squat clean, 10 15 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups progressions
25 pound dumbbell Push press / push jerk, 20 reps
60 single-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge no plate

20:40

Not sure why wrote down 15 cleans but oh well.

Had my brother in law do a puppies version scaled down a bit.  He’ll never speak to me again.  tongue rolleye

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M/33/5’11”/245#

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Posted: 13 July 2013 08:28 AM   [ Ignore ]   [ # 8 ]
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BI:
Pushups-pullups-situps-overhead squats-good mornings 2x5
Wod:
Strength
Bench 3x5
Squat 3x5
CO:
Poor man hammy
Bench Press
5-4-3-2-1
Stretch

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Posted: 13 July 2013 10:48 AM   [ Ignore ]   [ # 9 ]
Big Dawg
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Ran 2.35 miles for wu
75 pound Squat clean, 15 reps
30 Toes to bar (so happy I could actually do these!)
30 Box jump, 22 inch box
15 by 3 pull-ups and 3 dips as sub for Muscle-ups
20 pound dumbbell each hand, push jerk, 30 reps
30 tuck jumps as sub for Double-unders
65 pound Thruster, 15 reps
30 Pull-ups, one band
30 Burpees
100 lunges with 25 pound plate OH, as sub 300 feet walking lunges
40:46
Ran 2 miles for cd

Stick a fork in me, I’m done.
Truly amazed and grateful that my body did this WOD.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 13 July 2013 10:55 AM   [ Ignore ]   [ # 10 ]
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13/07/13

7x3 OHS

2 set@40kg 2 sets@45kg 2 sets@50kg 1 .(JavaScript must be enabled to view this email address)

Did some good practice at these today, power snatch and clean and jerk to get it into position, felt ok form wise but burns my shoulders after a while, think it will take me many a year till im comfortable doing these.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 13 July 2013 10:55 AM   [ Ignore ]   [ # 11 ]
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13/07/13

7x3 OHS

2 set@40kg 2 sets@45kg 2 sets@50kg 1 .(JavaScript must be enabled to view this email address)

Did some good practice at these today, power snatch and clean and jerk to get it into position, felt ok form wise but burns my shoulders after a while, think it will take me many a year till im comfortable doing these.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 13 July 2013 12:41 PM   [ Ignore ]   [ # 12 ]
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135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
45 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
100’ Walking lunge with 35lb plate held overhead

20:06

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M/31/6’1/185

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Posted: 13 July 2013 12:45 PM   [ Ignore ]   [ # 13 ]
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62 mile bike ride - 26 mph avg on first half
Hot and humid I redlined a few times :(

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 13 July 2013 03:39 PM   [ Ignore ]   [ # 14 ]
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Packish:
115 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups progressions-jumping, rings at nose
30 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

22:44

Skipped inverts today, I’m smoked.

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M/48/5’ 11”/220#

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Posted: 13 July 2013 05:35 PM   [ Ignore ]   [ # 15 ]
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20130713 Sat

30 squat clean and jerk 95#
9:18

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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