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Wednesday, July 17th, 2013 - Sprint triathlon
Posted: 16 July 2013 04:56 PM   [ Ignore ]
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WEDNESDAY 130717

Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K

Post time to comments.

Compare to 120614.

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

“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: 16 July 2013 06:21 PM   [ Ignore ]   [ # 1 ]
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I may be way off here, but I figure this is around a 60 minute WOD.  I would scale this as:
Big Dawgs
as Rx

Pack
Swim 500 meters
Bike 15K
Run 3K

Puppies
Swim 250 meters
Bike 5-10K
Run 1.5K

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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: 16 July 2013 07:40 PM   [ Ignore ]   [ # 2 ]
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I don’t have anywhere I can swim, can I replace with rowing? And what would be the conversion equivalent if it is allowed?

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 16 July 2013 09:26 PM   [ Ignore ]   [ # 3 ]
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Poduh - 16 July 2013 07:40 PM

I don’t have anywhere I can swim, can I replace with rowing? And what would be the conversion equivalent if it is allowed?

Morning m8!
Last year I scaled this to 3k row, 20k bike and 3k run. Due to 1.hard to find place to swim 2. I suck on swiming and planed to live to see the next day.
Hope this helps.
/Patrik

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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: 17 July 2013 02:45 AM   [ Ignore ]   [ # 4 ]
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DL (DL)

Yes, it’s me again… Working for them 1000 posts…

Wu: Yes

CFSB:
DL; do todays wod

WOD:
Every 30 sec for 10 minutes do
2 DL 105 kg
DNF! Got through round 14 (7 minutes) and felt form was sloopy as I got more and more tired. Called it there.

Then…

100 squats

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: 17 July 2013 03:37 AM   [ Ignore ]   [ # 5 ]
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This one is going to take me a bit of planning and pool hunting.  Not a 5 am WOd.  Went into work early to ponder and look up facility avail for this evening.

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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: 17 July 2013 03:48 AM   [ Ignore ]   [ # 6 ]
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Saturday 130713


Pack:
115 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions) 3x pull-ups/dips
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

22:37

Found out my jump rope was messed up after struggling through the first half of double unders and had to go find another one.

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

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Posted: 17 July 2013 05:10 AM   [ Ignore ]   [ # 7 ]
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Wednesday, July 17th, 2013 - 👣Beach week👙

150 burpees

20:38💪

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 17 July 2013 05:24 AM   [ Ignore ]   [ # 8 ]
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@No Coast

Warm-up
400m Run
Group Stretch
4:00 Shoulder Mobility
2:00 Hip Mobility
Barbell Warm-up

Strength
20:00 to establish a heavy 5 rep OHS

Session: 45x6x2, 75x6, 95x6, 125x5, 165x5, 185x5

WOD
9-7-5
Wall Walk
Snatch, 115#
14:33
Wall walk are not my favorite…

2:00 Shoulder Mobility

5:00 Free-standing Handstand Hold Practice

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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: 17 July 2013 05:49 AM   [ Ignore ]   [ # 9 ]
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I was thinking about the swim issue as soon as I saw this one, because I don’t have a 50m pool readily available. Too many turns.

For puppies I was considering this scaling:
1500m row
10k bike
1500m run/elliptical

I would guess this to come in around 60min or so (15 row, 30 bike, 10 run). Thoughts welcomed. smile

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 17 July 2013 06:25 AM   [ Ignore ]   [ # 10 ]
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WU - 5 hang power clean and 5 hang snatch with 95 lbs.

2 hang snatch & 2 BTN push press x 5 sets
135, 135, 145, 145, 150

Squat - 265lbs x 8

HSPU (feet on 3 ft box) 12, 10 reps respectively. used 2 inch plate to elevate hands from floor

Press - 10 sets of 3 at 120lbs (60 second rest between sets)

HSPU (feet on 3 ft box) - 12, 10, 8 used 2 inch plate to elevate hands from floor

Pullups - 10 unweighted strict; 5 sets of 5 weighted strict pullups w/ 20lb dumbbell between legs

Cash Out - 3 sets of 15 hang power cleans with 115lbs. first set unbroken, second and third did 10 then 5 after dropping bar.

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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: 17 July 2013 06:40 AM   [ Ignore ]   [ # 11 ]
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WU:
running drills

Strength and Skill:
suicide sprints every two minutes for 14 min.

WOD:
“Grace”
30 clean and jerks for time

time: 3:05 (PR)

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M 31/6’0”/209 lbs.

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Posted: 17 July 2013 07:25 AM   [ Ignore ]   [ # 12 ]
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Wednesday 130717 5:10 am start nice weather this morning, only 84 degrees outside, rain and light storms last night cooled us down a little.

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

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

Time = 9:57

My goal was to do this in under 10 minutes,  I had to really hustle the last round of burpees to finish under that time.  I almost did that final set of burpees unbroken, had a brief pause after 5 reps for a few extra breaths. Then just slogged to the finish. 
Since I train at home I don’t have anyone to race against except you guys here on this forum, I kinda like that competion to push me to go faster.  Even if my time is slower than most of you. It motivates me to higher level.

$0:  ring rows pulling all the way to chest.  Arms were tired after the power cleans so only able to do 15 of these before arms gave out.

Thanks for the motivation!

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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: 17 July 2013 08:08 AM   [ Ignore ]   [ # 13 ]
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Front Squat 3x5

Warm-up: 600m run, 45lb front squat x 10

Front Squat

95 - 135 - 155 - 165 - 175 (PR)

Cool-down: 5 bar MU, 10 pull-ups

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 17 July 2013 08:18 AM   [ Ignore ]   [ # 14 ]
Puppy Dawg
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WEDNESDAY 130717

Sprint triathlon
For time:
Swim 750 meters Row 3k = 12:27
Bike 20K = 37:15
Run 5K = 22:40

Total: 1:12.22

Plus a minute or two of rest in-between to switch equipment/get to my 5k starting line.
I never want to spend that long on a stationary bike again.

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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: 17 July 2013 09:42 AM   [ Ignore ]   [ # 15 ]
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130717 SL5X5: W9D2


Warm up:

5 min DROMs
45# barbell complex

Workout B 5 x 5:
HBBS: 240 (5-5-5-4-5)
Shoulder Press: 135
Deadlift 1 x 5: 305

Currently using 4:15 rests. 3:00 rest for shoulder press

Lost a bit of concentration on the 4th set of squats and lost the last rep. Recovered on the 5th set.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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