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Saturday, July 20th, 2013 - GHD Wall ball, Wall ball 2-fer-1s
Posted: 19 July 2013 04:47 PM   [ Ignore ]
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SATURDAY 130720

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball

Post time to comments.

Compare to 120922.

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: 19 July 2013 07:54 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d
Women- 10/14 pound ball

Pack
21-15-9 reps for time of:
Sit up Wall ball, 6-8 pound ball
Wallball “2-fer-1s”, 14 pound ball
Women - 6/10 pund ball

Puppies
21-15-9 reps for time of:
Sit ups
Wallball, 5-10 pound ball
EVERYTIME we have a WOD with GHD I scale them out at the porch/pack and puppy level.  I usually put a warning up that if you don’t do GHD’s regularly not to do them in the WOD, that you can get hurt.  Everytime, yes EVERYTIME this happens someone writes and says they didn’t listen and now they are injured.  We even had a reasonably intelligent person put themselves in the hospital because they got Rhabdo.  Don’t be an idiot, scale if you don’t regularly do these.

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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: 20 July 2013 01:57 AM   [ Ignore ]   [ # 2 ]
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Press (press)

Wu: yes

CFSB:
Press; establish today’s 1rm. Do today’s wod. 60.5kg

WOD:
Press 1-1-1-1-1-1-1
48-52-54.5-58-60.5-62(f)-62(f)
A very small new pr, just 1/2 kg. Close on the first attempt on 62.

Then..
Press 10-10-10
40-40-40kg

MWOD:
K* 6 minutes
50 supermans

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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: 20 July 2013 02:58 AM   [ Ignore ]   [ # 3 ]
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21-15-9
Sit-ups
10# wall ball

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M/36/5’10”/~180lbs

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Posted: 20 July 2013 07:19 AM   [ Ignore ]   [ # 4 ]
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@Home

Warm-up
800m Run

Filthy Fifty
50 Box Jump, 24”
50 Jumping Pull-up
50 KB Swing, 35#
50 Walking Lunge
50 K2E
50 Push Press
50 Back Extension (subbed Good Morning, 45#)
50 WB, 20#
50 Burpee
50 DU
Time: 30:12, 2:56 PR

Cool Down...400m Walk

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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: 20 July 2013 08:55 AM   [ Ignore ]   [ # 5 ]
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July 20, 2013

30 Minute Run

2.68 Miles (POMB, Personal Old Man Best)

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 20 July 2013 09:18 AM   [ Ignore ]   [ # 6 ]
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SATURDAY 130720

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball sleeping bag…probably 8ish#
Wallball “2-fer-1s”, 20 pound ball ( probably more like 1 3/4 fer 1s)

7:44

Last time was 10:31

The GHD set up was leaning over a bench with feet under a barbell, which was kind of awkward.  The barbell kept moving and such. I brought the bag to my chest, not all the way behind me like I’ve seen in demos.  I the 2 fer 1s I wasn’t quite able to get all the way down the second squat part in enough time to be in position to catch the ball on the way down.  Most of them were like 3/4 squats.

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M/33/5’11”/245#

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Posted: 20 July 2013 09:19 AM   [ Ignore ]   [ # 7 ]
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62 mile bike group ride - hot/humid/windy
Great workout!

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M/37/6’/185#(Was) I’m know 194#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: 20 July 2013 09:52 AM   [ Ignore ]   [ # 8 ]
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SAT 07202013
Puppies
21-15-9 reps for time of: 6:35 (compare to 09222012 time of 7:40)
Sit ups ab-mat
Thrusters 25 lb bar

Yay - a PR!  bigsmile

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 20 July 2013 10:17 AM   [ Ignore ]   [ # 9 ]
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Pack-ish
21-15-9 reps for time of:
Sit up Wall ball, 6-8 10 pound ball
Wallball “2-fer-1s”, 14 10 pound ball

100m sprint between Sit up and Wallball stations.

12:22

90 (32 C) degrees with heat index of 93 (34 C).  Blehck.

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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: 20 July 2013 11:47 AM   [ Ignore ]   [ # 10 ]
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Run 5k

26:02

I did not have time to do the Sprint Triathlon so I just did this instead.

Compare to 130227

23:21

Currently a 100 degree heat index, and this is the first 5k I’ve done in my vibrams.  My calves have finally adjusted to running in the vibrams, but I still get some soreness in my feet that slows me down toward the end.  Also, done on a completely new course, lots of rolling hills.

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

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Posted: 20 July 2013 01:16 PM   [ Ignore ]   [ # 11 ]
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Hope

Pack
Burpees
55 pound Power Snatch
20” box jump
55 lb thruster
Chin over bar pull ups

51-49-49= 149

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 20 July 2013 01:46 PM   [ Ignore ]   [ # 12 ]
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BI:
dynamic stretch
deadlift 4x1, 1x5
WOD:
5-4-3-2-1
Tire flips- tire jumps
1:31
CO:
30 m sprint x6
stretch

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Posted: 20 July 2013 02:23 PM   [ Ignore ]   [ # 13 ]
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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

No where for a long rope at home so subbed 2:1 beginner rope climbs.

12:46

IC#14: 35+35=70 sec

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M/48/5’ 11”/220#

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Posted: 20 July 2013 02:57 PM   [ Ignore ]   [ # 14 ]
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Thumb is still a problem, but at least the ice seems to be reducing the swelling and bruising a bit.

Little bit of GPP:

Jumping stair ascents:
2 legged jump, 3 stairs per jump, 3 ascents
1 legged jump, 1 stair per jump, 1 ascent
1 legged jump, 2 stairs per jump, 2 ascents

Rest interval was however long it took to walk back down.

PR on the 1 legged jump.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 20 July 2013 03:07 PM   [ Ignore ]   [ # 15 ]
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Shoulder Press
45 x 10
85 x 5
105 x 5
125 x 5
135 x 5
140 x 5 (PR, +15)

Previous 5RM attempt was over a year ago.

Deadlift
125 x 5
155 x 5
185 x 5
215 x 5
235 x 5
255 x 5

Working on deadlift form, strained my back doing a 21-15-9 WOD last week using just 135#, so need to pay much stricter attention to form and warm up better and longer.

Thruster
125 x 3
145 x 3
165 x 3 (PR, +10)

Annie
50-40-30-20-10
Double Unders
Situps (Unanchored, butterfly)

8:25 (PR, -1:22)

Double Under Practice
50 (PR, + 7)

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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