1 of 4
1
130205 - Tuesday, July 23rd, 2013 - Front squat, Box jump, KB swings, Wall ball
Posted: 22 July 2013 05:08 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9976
Joined  2007-01-08

TUESDAY 130723

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 130205.

 Signature 

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

Profile
 
 
Posted: 22 July 2013 08:03 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14235
Joined  2004-06-18

Big Dawgs
as Rx’d

Women - 145/24”/1 pood/14

The Porch
185 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Women - 125/24”/1 pood/14

Pack
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 14 pound ball

Women - 95/20”/20 pound/10

Puppies
10-25 pound Front squat, 20 reps
30 Box jump, 12-15 inch box
40 Kettlebell swings, 10-15 pound
50 Wall ball shots, 6-8 pound ball

Mentally prepare to over jump the first box jump.  You will be surprised how tired your legs are after the squats and what you think is an average jump will often end up in a catastrophic miss if you are unprepared.

 Signature 

All of life’s problems can be solved by heavy deadlifts.

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 23 July 2013 12:35 AM   [ Ignore ]   [ # 2 ]
Terrier
RankRankRankRank
Total Posts:  68
Joined  2012-12-07

Did scaled version from http://www.customwod.com/mainsite/20130723 , because I don’t have a jump box and big medball atm.

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

1. Front squat 20 Reps with 25 Kgs / 55 lbs
2. Tuck jump 9 Reps
3. Kettlebell swing (16 kg KB) 20 Reps
4. Wall ball (5kgs/11lbs) 25 Reps

Time: 5:27

Tuckjumps after front squat was tough though.

Profile
 
 
Posted: 23 July 2013 03:09 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

2 years

Yesterday it was 2 years, July 22, 2011 that a sole terorrist hunted down and killed 69 young people on a small island in Norway.
The island´s name was Utöya. Today´s wod is in remebrance.

Wu: Yes

Skill: M-U progression

WOD:
2 rft
7 Muscle up (progression)
22 KTE
23 hang clean, 40 kg
23 Front squat, 40 kg
23 Shoulder to overhead, 40 kg
18:18

MWOD:
K* 10 minutes

 Signature 

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

Profile
 
 
Posted: 23 July 2013 05:05 AM   [ Ignore ]   [ # 4 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  737
Joined  2011-08-28

130721

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.

Compare to 121216.

4, 15, 6, 8, 9 = 42

Last time 121216 with SDHPs subbed for rowing: 10-15-6-9-11

dropped one on pushups and two on sit-ups.  Sit-ups make sense as my back is still sore so moving a little slower.  Note for next time - try pacing first round of pull-ups so as not to burn out (I did 14 first round).  Sit ups were abmat, hands flat on floor.  Pull ups kipped.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 23 July 2013 05:12 AM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

Muscle Up– Max Reps 5 Minutes
Practiced Muscle Up Progressions for 5 min.

Power Jerk + 2 Split Jerk
1, 1, 1, 1, 1
115, 135, 155, 165, 175lbs

Sumo Deadlift
5RM - 135, 205, 255, 275, 295, 305lbs

Deficit Deadlift (2″)
1 x 10 - 225lbs, 5 reps and 10 reps

Romanian Deadlift
3 x 8 - 225lbs

Wide Grip STRICT Pull ups
3 x 10

Close Grip STRICT Pull up
3 x 10 (mini sets of 6 and 4)

Normal Grip STRICT Pull up
3 x 10 (was doing mini sets of 5 by this point)

 Signature 

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.

Profile
 
 
Posted: 23 July 2013 05:35 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

Intro Welghtlifting Program - Week 1/Day 1

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

Weightlifting
Snatch, 1@50% x3, 1@60% x3, 1@70% x4
95-95-95-115-115-115-130-130-130-130

2 Clean Pull + Clean (knee), 1@50%, 1@60%, 1@70% x3
125-145-175-175-175

Push Jerk, 5@60% x3
135-135-135

Squat, 5@60% x3
215-215-215

Mini Metcon
400m Farmer Carry, 35# KB…2:55

Then,

6:00 Kipping HSPU practice…basically 6 sets of 3.

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 23 July 2013 06:40 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  232
Joined  2009-11-09

22/07/13

30 Clean and Jerk for time@40KG

Time 4’ 23”

23/07/13

Pack
60 Wall ball shots, 14 pound ball
60 Pull-ups
60 One-legged squats, alternating
40 pound Dumbbell snatch, alternating, 60 reps

Time 18’ 48”

This was a cheeky one, didnt help that it was hot as hell in the gym either.

 Signature 

M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

Profile
 
 
Posted: 23 July 2013 06:45 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1602
Joined  2009-06-24

Clean and Jerks, Clean Pulls; Deadlifts, Box Jumps, Pusups

Before: 100 singles, 60 DU (misses at 40 and 50), shoulder PT, 10 pushups

CJ
EMOM x5 @60% (125) (I screwed this up)
Clean pulls
2x3 @100% (205)

2 rounds, score = total pullups
4:00 AMRAP
5 225# DL
10 24” box jumps
2:00 ME pullups
Score = 55

Still not ready for pullups so subbed pushups. I know, I know, still hard on shoulder.

 Signature 

The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 23 July 2013 06:51 AM   [ Ignore ]   [ # 9 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  289
Joined  2009-08-25

CFWU x3, subbed bench dips, no dip stations

Pack, women
20 reps 95 pound Front squat
30 Box jump, 20 inch box
40 reps 17.6 poundKettlebell swings
50 reps 10 pound DB thrusters (in a basement)

14:54

 Signature 

43/M/5’8”/160# (180# in early 2012)

Profile
 
 
Posted: 23 July 2013 07:23 AM   [ Ignore ]   [ # 10 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  238
Joined  2009-01-04

“Tabata This!”

Tabata Row (Did SDHP 45#)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.

11, 16, 2, 4, 8
Total = 41

Note to self: Work more on pull ups and push ups which are still below pre-shoulder surgery levels.

 Signature 

M/42/82kg/1.89m - Recovering from shoulder surgery on Nov 9 2012.

“Continuous effort - not strength or intelligence - is the key to unlocking our potential.”
— Winston S. Churchill

Profile
 
 
Posted: 23 July 2013 08:20 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

TUESDAY 130723

Pack
135 pound Front squat, 20 reps
30 Box jump, 24 20 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 14 20 pound ball

11:13

Last time was 14:07, so almost a 3 min PR.  I had to use a 20 # med ball because that’s all I have.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 23 July 2013 08:29 AM   [ Ignore ]   [ # 12 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  375
Joined  2013-05-08

Pack-ish
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 0.5 pood
(100m jog to Wall ball station)
50 Wall ball shots, 14 10 pound ball

12:06

Compare to 130205:

Pack
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood 0.5 pood
50 Wall ball shots, 14 pound ball Thrusters, 15 pound dumbbells

12:33

 Signature 

Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

Profile
 
 
Posted: 23 July 2013 09:26 AM   [ Ignore ]   [ # 13 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  301
Joined  2010-03-31

For time:
135 lb Front squat, 20 reps
  30 Box jump
  40 Kettlebell swing, 35 lbs
  50 Wall ball shots, 15 lb ball
Time = 7:46 (prior = 8:20)

 Signature 

M/44/5’8”/150 lbs

Profile
 
 
Posted: 23 July 2013 09:42 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  847
Joined  2010-05-25

130723 Outlaw
Warm up:

5 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155#

Metcon:
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (bar dips)
-then (no rest)-
6 min AMRAP of:
30 Double-Unders
12 Burpees
-then (no rest)-
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (Bar dips)
Scores:
AMRAP1: 4R+2 pull-ups
AMRAP2: 2R+30+10
AMRAP3: 2R+5+3

Cash out:
5 min stationary bike

 Signature 

M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

Profile
 
 
Posted: 23 July 2013 09:46 AM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1277
Joined  2010-01-30

July 23, 2013

Good workout this morning

Warm up 1 mile run easy 7:30 pace
Flexibility
2 min bottom of squat
30 pancake split sit ups
2 min center split
1 min couch stretch each leg
20 bulg split squats each leg

Deadlift to above knee then shrug pull for power (snatch pull but not overhead)
135 x 10
145 x 5
155 x 3
165 x 2
175 x 1
185 x 3

This was good.  My 3 rep max for snatch is 155 and my lack of going overhead is both technique in getting under the weight and the OHS form and strength.  This was good practice, safe without form breakdown and well within my deadlift range to move it above knees before initiating the power shrug movement and landing strong.

Pack with a couple of up modifications
135 pound Front squat, 20 reps (this was not great form-I’m just not yet proficient at the squat movement; it’s a grunt to stand at this weight)
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

10:29 (had a few sec wait on wall balls)

J

 Signature 

“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.

Profile
 
 
   
1 of 4
1