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130205 - Tuesday, July 23rd, 2013 - Front squat, Box jump, KB swings, Wall ball
Posted: 23 July 2013 04:33 PM   [ Ignore ]   [ # 31 ]
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b/i:
cfwu
stretching
ankle & shoulder mobility

WOD:
“Tabata This!” (scaled)

4 tabata intervals (20 sec work, 10 sec rest) of:

Sumo-deadlift High Pulls, 30 lbs (10, 12, 11, 10)
rest 1 minute
Squats (13, 12, 10, 10)
rest 1 minute
Pull-ups (9, 9, 7, 8)
rest 1 minute
Push-ups (12, 9, 5, 5)
rest 1 minute
Sit-ups (12, 10, 10, 10)

Score: 10+10+7+5+10=42

c/o:
stretching

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M/35/6’0”/164 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: 23 July 2013 05:09 PM   [ Ignore ]   [ # 32 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips, 2 chin-ups)

WOD -  130715

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

7:57

$O:  800m jog

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 23 July 2013 05:40 PM   [ Ignore ]   [ # 33 ]
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MOBs earlier in the day…

3-2-1-go

WOD (SCALED from BrandX 7/23/13)
AMRAP in 6min of:
beginner rope climbs=21
then, immediately to…
2x7min ARMAP of:
5 hanging power clean, 95#
10 c2b pull-ups
15 box jumps, 26inch
TOTAL=191 (6complete + 5hpc + 6c2b)

$-out
3x
2x 16ft R/16ft L lateral shuffle with tripled purple band
15 squats to dynamax ball
10 push-ups

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 23 July 2013 05:46 PM   [ Ignore ]   [ # 34 ]
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Front squat, Box jump, KB swings, Wall ball
Pack
135 (sub 110) pound Front squat, 20 reps
30 Box jump, 24 (sub 21) inch box
40 Kettlebell swings, 1 pood (sub 30 lbs)
50 Wall ball shots, 14 (sub 15) pound ball
8:26

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 23 July 2013 05:49 PM   [ Ignore ]   [ # 35 ]
Big Dawg
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135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 45lbs
50 Wall ball shots, 20 pound ball

7:41

I should have looked at my last attempt at this. I used 165lbs for the Front Squat with a time of 9:44. Now I’m wondering if I would have beat it.

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M/34/5’ 10”/182#

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Posted: 23 July 2013 06:07 PM   [ Ignore ]   [ # 36 ]
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“Tabata This!”

Tabata Row Burpees : 7-7-6-6-6-6-6-6
Rest 1 minute
Tabata Squat: 15-15-15-15-15-15-15-15
Rest 1 minute
Tabata Pull-up (butterfly): 6-6-6-6-6-6-6-6
Rest 1 minute
Tabata Push-up (chest to deck): 8-8-8-8-8-8-8-6
Rest 1 minute
Tabata Sit-up (unanchored butterfly): 12-10-10-10-10-10-10-10

Score: 43 (PR, +3)
Total: 362 (PR, +30)

Last time I did this was Dec 2012. Those burpees took a lot out of me to kick things off! And my legs were screaming for the rest of the WOD after the squats. Should’ve been able to do more on the pullups, pushups, and definitely situps, but I was outta energy and breath. Blast you, newborn baby sleep deprivation! =)

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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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Posted: 23 July 2013 06:21 PM   [ Ignore ]   [ # 37 ]
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Pack
21-15-9 reps of:
185 pound Deadlift (21), 165 # (15-9)
95 pound Overhead squat (21), 65# (15-9)

Time: 11:31

Had to scale back the weight after the first 21 because I couldn’t maintain good form at the higher weight.

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M/37/5’7”/220—>206

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Posted: 23 July 2013 07:07 PM   [ Ignore ]   [ # 38 ]
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HPC, Burpees

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

Started W/ 95# for first 2 rounds.  Last round = 80#.

Time - 10:46

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46/M/215/5’10”
CrossFit DOB: 8/1/2009

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Posted: 23 July 2013 08:44 PM   [ Ignore ]   [ # 39 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

Pull-Ups: 7 @ 160# (assisted)
Seated Row: 8 @ 110#
Standing Shoulder Press: 7 @ 95#
Deadlifts: 6 @ 135#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 23 July 2013 10:37 PM   [ Ignore ]   [ # 40 ]
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Joined  2012-11-24

Motocross
5x 10mins

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M 29 178cm 80kg

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Posted: 24 July 2013 07:21 AM   [ Ignore ]   [ # 41 ]
Big Dawg
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130723
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

B/I: CFWU

As Rx:d: 7:10

C/O: HB 3/1x3, SB Game

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You are not a beautiful or unique snowflake.

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Posted: 24 July 2013 10:34 AM   [ Ignore ]   [ # 42 ]
Big Dawg
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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

subbed 185 front squat
24” box
10:46

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 24 July 2013 11:15 AM   [ Ignore ]   [ # 43 ]
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Pack (ish)
115 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 20 pound ball

12:15

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Posted: 24 July 2013 01:02 PM   [ Ignore ]   [ # 44 ]
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Pack
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 16 Kg ~ 36#
50 Wall ball shots, 15 pound ball

Time - 7’22 PR

Last time was 8’21 with t 115# front squat

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M/37/6’/185#(Was) I’m now 190#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: 24 July 2013 03:09 PM   [ Ignore ]   [ # 45 ]
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Strength

135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 16 Kg ~ 36#
50 Wall ball shots, 15 pound ball
Time - 7’22 PR @ 104 F
Last time was 8’21 with t 115# front squat
And 30-40 degrees cooler

Then 60 bike
280 watts
106 rpm
22.9 mph

Happy for right after the strength WOD

Cash out
Muscle up practice
PR 3 reps without resetting grip

Double under PR 22 straight

Great day!!!!

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M/37/6’/185#(Was) I’m now 190#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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