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Friday, July 19th, 2013 - Rope climb, Clean and Jerk
Posted: 18 July 2013 05:43 PM   [ Ignore ]
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FRIDAY 130719

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post time to comments.

Compare to 120611.

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: 18 July 2013 07:22 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 115/125/135/145/155

Porch
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
155 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
165 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
175 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
185 pound Clean and jerk, 1 rep

Women - 85/95/105/115/125

Pack
15 foot Rope climb, 5 ascents
95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135 pound Clean and jerk, 1 rep

Women - 55/65/75/85/95

Puppies
15 foot Rope climb, 5 ascents
10 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
15 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
20 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
25 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
35 pound Clean and jerk, 1 rep

If you are unable to do rope climbs sub beginner rope climbs instead.

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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: 18 July 2013 11:26 PM   [ Ignore ]   [ # 2 ]
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19/07/13

Warm Up- 15 PU 15 Sit ups 15 Dips 10 OHS(ash Pole) 5 min run stretching and mobility

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps


15kg 17.5kg 20kg 22.5kg 25kg 30kg 30kg 30kg 30kg

Kept it at 30kg for the last 4 was pretty much at my limit but managed to do them in good form.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 19 July 2013 03:46 AM   [ Ignore ]   [ # 3 ]
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Run, push ups, sit ups

Wu: yes

WOD:
5 rft
400 m run
15 push ups
15 sit ups
17:53. A bit slower than wanted, but then still, in the beginning as a CrossFitt:er I walked a great deal in wod:s w running. Now it’s more a “jogging motion forward” grin

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: 19 July 2013 04:44 AM   [ Ignore ]   [ # 4 ]
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Pack Women
No rope, subbed 4 pullups 4 air squats for each climb
No 5 pound plates for bar, just 10, 15, 25 pounders

20 pullups 20 squats, divided
65 pound Clean and jerk, 5 reps
16 pullups 16 squats, divided
65 pound Clean and jerk, 4 reps
12 pullups 12 squats, divided
75 pound Clean and jerk, 3 reps
8 pullups 8 squats
95 pound Clean and jerk, 2 reps
4 pullups 4 squats
95 pound Clean and jerk, 1 rep
20:03

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43/M/5’8”/155# (180# in early 2012)

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Posted: 19 July 2013 04:55 AM   [ Ignore ]   [ # 5 ]
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Fran - 5:45

1:20 PR +10lb (compare to 7Jan2013)

21-15-9
75 lb Thruster
Pull up

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 19 July 2013 05:06 AM   [ Ignore ]   [ # 6 ]
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Complete As Many Rounds As Possible In 60 Minutes:
1 Power Clean @ 135lbs
2 Front Squats @ 135lbs
3 Split Jerks @ 135lbs
400m Run
5 Handstand Push Ups
6 Pull Ups
7 Jump Touches, 9.5 feet
800m Run
9 Kettlebell Swings using 45lb dumbbell
10 Burpees

4 rounds plus sets up to, but not including, the 800m run in round 5

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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: 19 July 2013 05:20 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
3x: 200m Run, 50 Single-under
Group Stretch
3x: 0:10 Handstand Hold, 10 Kipping Swing

Strength
20:00 to establish a heavy 1 rep weighted PU
Session: 8xBW, 5xC2B, 1x35, 1x53, 1x70, 1x80(f), 1x80

WOD
10-9-8-7-6-5-4-3-2-1
C2B PU
Box jump, 32”
GHD Sit-up
Time: 13:32
All C2B unbroken!

Cool Down...200m Walk (after 3:00 of the CrossFit Bacon Sizzle)

Then,

Accumulate 1:30 Handstand Hold (0:40, 0:20, 0:30)

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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: 19 July 2013 06:55 AM   [ Ignore ]   [ # 8 ]
Big Dawg
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Friday, July 19th, 2013 Beach week☀👙👣

AM🐬
100 push-ups
200 sit-ups
100 walking lunges

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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: 19 July 2013 08:34 AM   [ Ignore ]   [ # 9 ]
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b/i:
cfwu
stretching
shoulder mobility

WOD:
For time:
20 (assisted) pullups, 20 squats (alternating every 4)
66 lb Clean and jerk, 5 reps
16 pullups, 16 squats
70 lb Clean and jerk, 4 reps
12 pullups, 12 squats
76 lb Clean and jerk, 3 reps
8 pullups, 8 squats
80 lb Clean and jerk, 2 reps
4 pullups, 4 squats
86 lb Clean and jerk, 1 rep

Time: 14:53

c/o:
stretching

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 19 July 2013 09:01 AM   [ Ignore ]   [ # 10 ]
Big Dawg
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I don’t have a place to hang my rope, so I did 2x beginner rope climbs

Pack
beginner 15 foot Rope climb, 10 5 ascents
95 pound Clean and jerk, 5 reps
beginner 15 foot Rope climb, 8 4 ascents
105 pound Clean and jerk, 4 reps
beginner 15 foot Rope climb, 6 3 ascents
115 pound Clean and jerk, 3 reps
beginner 15 foot Rope climb, 4 2 ascents
125 pound Clean and jerk, 2 reps
beginner 15 foot Rope climb, 2 1 ascents
135 pound Clean and jerk, 1 rep

22:14

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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: 19 July 2013 10:37 AM   [ Ignore ]   [ # 11 ]
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No access to rope now, so did scaled version from http://www.customwod.com/mainsite/20130719

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

1. Assisted Pull-up 25 Reps
2. Sit-up 20 Reps
3. Clean & Jerk 5 Reps with 25 Kgs / 55 lbs

4. Assisted Pull-up 20 Reps
5. Sit-up 15 Reps
6. Clean & Jerk 4 Reps with 25 Kgs / 55 lbs

7. Assisted Pull-up 15 Reps
8. Sit-up 12 Reps
9. Clean & Jerk 3 Reps with 25 Kgs / 55 lbs

10. Assisted Pull-up 10 Reps
11. Sit-up 8 Reps
12. Clean & Jerk 2 Reps with 25 Kgs / 55 lbs

13. Assisted Pull-up 5 Reps
14. Sit-up 4 Reps
15. Clean & Jerk 1 Reps with 25 Kgs / 55 lbs

Time: 14:53

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Posted: 19 July 2013 10:54 AM   [ Ignore ]   [ # 12 ]
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130719 SL5X5: W9D3

Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 240
Bench Press: 180
Barbell Row: 140

Squat rests 4:15; Bench rest 3:15; Row rest 1:30;

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 19 July 2013 11:06 AM   [ Ignore ]   [ # 13 ]
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Dynamic stretch
Push-ups-pull-ups-sit-ups-overhead squats-good ams 3x4
Strength:
Squats 3x5
Bench press 3x5
Press 3x5
Wod:
15# thrusters x5
Ab twists x10
Kb swings #25x15
4rft=7:42
Co:
300 yd farmers walk 20#
=6:10

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Posted: 19 July 2013 11:19 AM   [ Ignore ]   [ # 14 ]
Big Dawg
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17:03

12’ pole at playground, bruised all over now.
Pack weight for women on the clean and jerks.

I need to buy a rope. That playground pole was brutal.

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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: 19 July 2013 11:34 AM   [ Ignore ]   [ # 15 ]
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TUESDAY 130716

Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

14:06

Compare to 130506:
14:24

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

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