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Wednesday, July 24th, 2013 - Row lots
Posted: 24 July 2013 01:15 PM   [ Ignore ]   [ # 16 ]
Top Dawg
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Tweaked knee so I’m making up upper body WODs for a few days

Monday - Strength:
Press 10x20kg, 5x37.5, 5x40, 5x42.5
Press 18x30kg

Metcon <20:
20 mins AMRAP of:
10 TTB,
9 T-bar swings 24kg,
8 pull ups,
7 ring dips
Score: 5 rounds +10 TTB + 6 swings

Tuesday - rest

Wednesday - Strength:
Squat kg: 10x20, 5x50, 5x70, 5x75, 5x80

Metcon <15:
3 RFT of:
30 DU,
30 push ups,
30 sit ups (abmat butterfly legs)
Time: 14:54
Couldnt find the groove on DUs and was only doing 1-5 at a time

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M/47/80kg

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Posted: 24 July 2013 02:13 PM   [ Ignore ]   [ # 17 ]
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Diane


Pack:
21-15-9
135 pound Deadlift
Barrier Handstand push-ups on a 28 inch box

Time- 4:25

First time doing Diane so I went light to see what I could handle. Will do the 185 lbs next time.

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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: 24 July 2013 02:29 PM   [ Ignore ]   [ # 18 ]
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Pack:

2K:  7:28.5 <—New PR
10K Total:  42:06.8

Woof!

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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: 24 July 2013 02:32 PM   [ Ignore ]   [ # 19 ]
Puppy Dawg
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So First crossfit workout at buttercup level 5000 meter row in 23 minutes,Should i stay at buttercup or move up?

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Posted: 24 July 2013 03:03 PM   [ Ignore ]   [ # 20 ]
Puppy Dawg
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wu-10 minutes- burpees, pushups, sit ups

wall ball shots - pulls ups band assisted -jump rope
25-15-35 x 3 sets
18 minutes

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David L. Lee

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Posted: 24 July 2013 03:12 PM   [ Ignore ]   [ # 21 ]
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How we came up with that number?
I guess is just CrossFit math! smile

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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 03:14 PM   [ Ignore ]   [ # 22 ]
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PRJA07 - 24 July 2013 03:12 PM

How we came up with that number?
I guess is just CrossFit math! smile

it’s equal to 13.1 miles = half marathon distance

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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 03:38 PM   [ Ignore ]   [ # 23 ]
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135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood (35# DB)
50 Wall ball shots, 14 pound ball (45# bar thrusters)

9:59

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Posted: 24 July 2013 04:27 PM   [ Ignore ]   [ # 24 ]
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Zach - 24 July 2013 02:32 PM

So First crossfit workout at buttercup level 5000 meter row in 23 minutes,Should i stay at buttercup or move up?

Depends, not a bad time for a 5k row, so next time a longer row comes up, no reason not to go for say the 10k (though that’s double…)

http://www.crossfitbrandx.com/index.php/forums/viewthread/6503/#104878

There’s a discussion of the levels there.  They’re not martial arts belts and honestly, you need data to make decent decisions, so start easy then build up.  It’s way to easy to bite off more than one can chew around here…

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

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M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 24 July 2013 04:53 PM   [ Ignore ]   [ # 25 ]
Big Dawg
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Wednesday, July 24th, 2013 - Row lots

Row 21,097 meters

Time - 1:50:21

BE-ATCH, Take that!!! (Talkin’ to the row machine!!)

I cannot believe I did it! The music got me through it! dance

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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: 24 July 2013 05:11 PM   [ Ignore ]   [ # 26 ]
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Row lots
Pack
Row 10,000 meters
42:57
Kyla: 8,441 meters in same time

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M / 56 / 5’ 7” / 173 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: 24 July 2013 06:29 PM   [ Ignore ]   [ # 27 ]
Hound
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130724

Puppies:

Row 5K
Post 2K and 5K times

I don’t have access to a rower, so I subbed SDLHP’s for a 1/10 rep count.

SDLHP w/ 35# KB, 500 r.

200 rep time: 19:39
500 rep time: 50:33

I went to Carson to watch the old folks compete today. Good motivation for this “old” guy to do this WOD after. wink

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 24 July 2013 06:57 PM   [ Ignore ]   [ # 28 ]
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@ 5:00PM

w/u
2:00 each roll Quads and adductors, tune-up ball on glutes
x2 through
1:00 banded shoulder
10 stiff legged DL just PVC
10 box step ups
1:00 couch stretch
1:00 low lunge stretch
10 God mornings

WOD from CrossFit Walla Walla
AMRAP 15
200m run
10 med ball cleans @ 14#
5 Kettle bell swings @16kg

Me- 6 rounds even - -started with the run
Daughter #2 - 5 rounds +5+100m - -she started with the swings
Darla - 4 rounds + 10 med ball cleans - -she started with the cleans

Cash out:
EMOTM 5 minutes
7 Toes to bar

@ 5:30 AM
rowed 8k in an 8+ I was 2 seat

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 24 July 2013 06:58 PM   [ Ignore ]   [ # 29 ]
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Thanks guys I will stay here for a week or so an move up to the pup level

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Posted: 24 July 2013 07:05 PM   [ Ignore ]   [ # 30 ]
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Dumbbell - 24 July 2013 06:29 PM

130724

Puppies:

Row 5K
Post 2K and 5K times

I don’t have access to a rower, so I subbed SDLHP’s for a 1/10 rep count.

SDLHP w/ 35# KB, 500 r.

200 rep time: 19:39
500 rep time: 50:33

I went to Carson to watch the old folks compete today. Good motivation for this “old” guy to do this WOD after. wink

I’m so envious I would love to to do that!!

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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