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Monday, July 15th, 2013 - HPC, Burpees
Posted: 14 July 2013 04:51 PM   [ Ignore ]
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MONDAY 130715

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Post time to comments.

Compare to 101015.

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: 14 July 2013 08:49 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and The Porch:
as Rx’d

Women - 95#

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Women - 65#

Puppies:
Three rounds for time of:
15-35 pound Hang power cleans, 10 reps
10 Burpees

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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: 15 July 2013 02:59 AM   [ Ignore ]   [ # 2 ]
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Every Minute On The Minute For 8 Minutes
2 Snatches @ 80% – 115lbs
Bench – 185lbs; 195lbs and 205lbs for last two sets, respectively
5RM then.. 2 x 5 @ 90%
———

Complete 5 Rounds of
3 Squats – 275lbs
15 Ring Dips

*Use 90-95% of your 3RM

Time – 11:49

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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: 15 July 2013 03:35 AM   [ Ignore ]   [ # 3 ]
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Back at it after a long respite.
WOD
3RFT (a little bit higher than a puppy)
55# HPC 10 reps
Burpees 10 reps

Time: 11:55.8

Started with 95# on the HPC and those wiped me out!  (After several months away from CF, I should have started lower.)  Plus, burpees are my least favorite exercise (and it shows!).  Half way through, I just said to myself “I have to finish under 12 minutes!”  Well, I succeeded in that, but not terribly happy with the time.  But I finished!  That’s what’s important, right?  I didn’t stop.

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Posted: 15 July 2013 03:54 AM   [ Ignore ]   [ # 4 ]
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Warm up: 500m row, 5 mins shoulder mobilisation

Strength:
Press kg: 10x20, 5x35, 5x37.5, 5x40
Press 14x30kg

Metcon:
Cindy (Rx’d) AMRAP 20mins:
5 Pull ups,
10 Push ups,
15 Squats
Score: 13 rounds + pull ups + 8 push ups

Skills:
10 mins DU practice - max 22

Cindy was well down on my PR of 18, mainly due to breaks in push ups - I guess thats what you get from a few weeks off

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M/47/80kg

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Posted: 15 July 2013 04:06 AM   [ Ignore ]   [ # 5 ]
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Pack (Women):
Three rounds for time of:
65 pound Hang power cleans, 15 reps
15 Burpees

11:14

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43/M/5’8”/160# (180# in early 2012)

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Posted: 15 July 2013 05:17 AM   [ Ignore ]   [ # 6 ]
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CFWU


MONDAY 130715

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Time - 7:44

Used hook grip to save forearms and tape on thumbs to preserve skin.  Second and third rounds were considerably slower than #1.

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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: 15 July 2013 05:25 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
3:00 Hip Mobility
3x: 10 Med Ball Clean, 10 Straight-leg Sit-up, 10 Kipping Swing
2:00 Shoulder Mobility
Group Stretch
Barbell Warm-up

Strength
15:00 for a heavy Clean Complex (Power Clean + Clean)

Session: 45x3, 75x2, 95x2, 135, 185, 215, 235

WOD
21-15-9
Power Clean, 115#
T2B
5:53

Cool Down...200m Walk

4:00 Shoulder Mobility

Then,

Accumulate 2:00 in a Handstand Hold, 10 GHD Sit-up each break…1:00, 0:20, 0:40

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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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Posted: 15 July 2013 07:01 AM   [ Ignore ]   [ # 8 ]
Puppy Dawg
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MONDAY 130715

Three rounds for time of:
95# Hang power clean, 15 reps
15 Burpees
10:20

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F - 27 - 5’6” - 135#
CrossFit DOB: 23 June 2013

“Without the bitter, the sweet ain’t as sweet.”

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Posted: 15 July 2013 07:20 AM   [ Ignore ]   [ # 9 ]
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WU:
LAX
Mobility

Barbell Skills

Strength and Skill:
EMOTM for 10 min
3 Snatches+1 OHS @135#

WOD:
“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats

time: 18:39 (PR)

two PR’s today knocked out 40 unbroken pull-ups on the first string. think I had more in me but didn’t want to tank for the rest of the WOD

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M 31/6’0”/209 lbs.

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Posted: 15 July 2013 07:29 AM   [ Ignore ]   [ # 10 ]
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Monday 130715 5:10 am start - overslept a little, almost decided to stay in bed, but then I my wife got mad cuz I was waking her up with my alarm snoozing too many times. so I got up.

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

WOD: 
CrossFit Total
Treated this as a wod, first I read the CrossFit Journal article about the CrossFit Total to get an idea of how to warm up properly. So I did a gradual build up to Max. 

Back Squat = 225 PR   failed at 235 - could not get out of the bottom. 
Strick Press = 115 PR   failed at 125 and 120 - retried at 115 success.  Weaker left arm.
Deadlift =    255   * Ran out of weight, I did 5 reps at 255 and just for good measure another 5 reps at 255 - Time for some serious weights.

Total = 595

This is my first time trying the CrossFit Total so I can’t say its a total PR, However I did PR on the back squat and press, compared to other workouts.

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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: 15 July 2013 08:11 AM   [ Ignore ]   [ # 11 ]
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Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

7:51

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 15 July 2013 09:01 AM   [ Ignore ]   [ # 12 ]
Puppy Dawg
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Pack:
Three rounds for time of:
115, 135, 115 pound Hang power cleans, 15 reps
15 Burpees
10:20

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M/35/6’/315
Crossfitting since 4/24/2012

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Posted: 15 July 2013 09:03 AM   [ Ignore ]   [ # 13 ]
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Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

9:05

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M/37 /6’1” 195

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Posted: 15 July 2013 09:10 AM   [ Ignore ]   [ # 14 ]
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Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

7:12

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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: 15 July 2013 09:34 AM   [ Ignore ]   [ # 15 ]
Big Dawg
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Three rounds for time of:
  95 lb Hang power cleans, 15 reps
  15 Burpees
Time = 8:26

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M/44/5’8”/150 lbs

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