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Wednesday, July 24th, 2013 - Row lots
Posted: 23 July 2013 09:16 PM   [ Ignore ]
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WEDNESDAY 130724

Row 21,097 meters

Post 2K time and total time to comments

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: 23 July 2013 09:22 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx

Pack
Row 10,000 meters

Post2K time and total time to comments

Puppies
Row 5000 meters

Post2K time and total time to comments

Buttercups
Row 2000meters

Post 500 m time and total time to comments

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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: 24 July 2013 12:02 AM   [ Ignore ]   [ # 2 ]
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Holy cow…
Guess we won’t see many SDHP as a sub today grin

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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: 24 July 2013 04:58 AM   [ Ignore ]   [ # 3 ]
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Snatch: 4 sets of 95lbs x 3 reps; 4 sets of 115lbs x 3 reps

Strict OH Press: 3 sets of 95lbs x 10 reps

Tabata This!
Tabata Row (sub’d burpees for rows) - 7,7,7,6,6,6,6,6
Rest 1 minute
Tabata Squat - 18,18,18,18,18,18,18,18
Rest 1 minute
Tabata Pull-up - 7,6,6,4,4,4,4,4
Rest 1 minute
Tabata Push-up - 12,12,12,12,12,12,12,12
Rest 1 minute
Tabata Sit-up - 12,12,12,12,12,12,11,11

Total Score - 51

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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: 24 July 2013 05:00 AM   [ Ignore ]   [ # 4 ]
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AcidSWE - 24 July 2013 12:02 AM

Holy cow…
Guess we won’t see many SDHP as a sub today grin

I guess it would be 2,110 SDHP to make it to the big dawg level on this one? Presuming the main site sub of 100 SDHP equals 1000 meters…..

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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: 24 July 2013 05:38 AM   [ Ignore ]   [ # 5 ]
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@No Coast

Warm-up
800m Run
Group Stretch
3x: 50 Running Singles, 0:30 Plank Hold

Technique
8x 60m Shuttle Sprint (15m out, 15m back, 30m out, walk back)

WOD
10x (each for time):
12 Push-up
40m Sprint
*1:00 rest between rounds

0:16, 0:15, 0:14, 0:13, 0:14, 0:15, 0:16, 0:16, 0:17, 0:17

3:00 Shoulder Mobility
5:00 Rolling out legs

Then,

4x
0:30 Handstand Hold
15 GHD Sit-up
5:08

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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: 24 July 2013 07:44 AM   [ Ignore ]   [ # 6 ]
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Uh, sorry, no rower yet, and even pack scaling 1000 SDHP’s would make my arms fall off.  shame

Wednesday 130724 5:00 am start,  staying somewhat mild at 83 degrees outside, not as humid today as Monday.

WU:  3 rounds of: Sam stretch, 15 OHS w pvc, 15 abmat sit ups, 12 push ups, 15 goodmornings w 45# bar, 12 pull ups, 12 dips. 

WOD
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 - sub thrusters with 15 pound dumbbells

Time = 12:42

Ok,  135 pound front squat was a bit heavy for me, had to break into sets 10-5-5 and last couple were shaky.  Box jumps broken in sets of ten, one missed rep on second round causing a light shin scrape - not painful.  KB swings broken 20-12-8, not too bad. Thrusters broken into sets of 10 and an agony at the end.
My legs were still sore from doing Nancy on Monday and so that added to the suck factor,  now a couple of hours later my legs are super sore.  I love this feeling, sort of.

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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: 24 July 2013 08:42 AM   [ Ignore ]   [ # 7 ]
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Snatch in work (BS)

Wu: yes

CFSB:
BS 3X87.5 Then 15x52.5

WOD:
Snatch grip deadlift 3-3-3-3-3
50-60-70-80-80kg

Snatch high pull 3-3-3-3
40-40-50-50

Power snatch 3-3-3
40-45-50(f3)
Fail due to one noob walking 1/2 a meter in front of the bar when I started the pull for the 3:d rep

MWOD:
K* 8 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: 24 July 2013 09:52 AM   [ Ignore ]   [ # 8 ]
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Puppies
Row 5000 meters

22:25

Will do 10000 next time.  Not enough time today.

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M/37 /6’1” 195

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Posted: 24 July 2013 10:42 AM   [ Ignore ]   [ # 9 ]
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WEDNESDAY 130724

Row 21,097 meters

Forgot to get 2K time

Time - 1:31:16

When my head hits the pillow tonight, it is LIGHTS OUT!!

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 24 July 2013 12:06 PM   [ Ignore ]   [ # 10 ]
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warm-up
10x 80m incline runs
MOBs
5x 15 good-mornings, 65# & 15 squats

WOD (from BrandX 7/24/13)
PP (10-5-5-3-3-3)
got 10@65;5@105;5@125;3@145;3@165; ONLY2@185

then…

3x
300m run
3 SP, 105#
5 PP, 105#
7 PJ, 105#
TOTAL TIME=7:37 (2:27/2:34/2:36) no breaks.

$-out
kb SDL 10@14k; 3x15reps@24k
pistol progressions 10R/10L reps off 4,8,11,14inch platforms

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 24 July 2013 12:17 PM   [ Ignore ]   [ # 11 ]
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130724 SL5X5: W10D2

Warm up:
3 min Jump rope
5 min DROMs

Workout A 5x5:
HBBS: 250
Bench Press: 185
Barbell Row: 145

Squat rests 4:30; Bench rest 3:00; Row rest 1:00;

Midline:
Ab rollouts: 4 x 4

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 24 July 2013 12:18 PM   [ Ignore ]   [ # 12 ]
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Backsquats/DB swings

Warmup: handstands, pullups, deadlifts (90 lbs)

8 rounds
165 lbs Backsquats, 4 reps
DB swings, 8 reps (20-20-25-25-30-30-35-35)

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 24 July 2013 12:18 PM   [ Ignore ]   [ # 13 ]
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usafnomad - 24 July 2013 10:42 AM

WEDNESDAY 130724

Row 21,097 meters

Forgot to get 2K time

Time - 1:31:16

When my head hits the pillow tonight, it is LIGHTS OUT!!

Dude that is friggin’ LEGIT! Nice work!

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 24 July 2013 12:24 PM   [ Ignore ]   [ # 14 ]
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Yesterday - no time or equipment, so made my own mini WOD:

As many as possible in 2 minutes of each exercise
push-ups: 36
sit-ups: 46
squats: 54


Today -
10-9-8-7-6-5-4-3-2-1 of the triplet
pull ups
box jumps (onto bench press bench)
sit ups

12:04

pull ups were unassisted 10-9, 18.5 lb assist 8, 27 lb assisted 7-2, unassisted 1

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F/32/5’5”/128lbs

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Posted: 24 July 2013 12:51 PM   [ Ignore ]   [ # 15 ]
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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

Rx’d
15:41

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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