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Thursday, July 25th - stuff and lot of it
Posted: 24 July 2013 06:50 PM   [ Ignore ]
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For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

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

M/54/5’11”/190

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Posted: 24 July 2013 07:05 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx

Women - 95/50

The Porch

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
115 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 60 pound dumbbells
60 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Women - 85/40

Pack
For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 2 ascents
Run 100 meters
85 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
35 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Women - 55/25


Puppies
For time:
25 Double-unders or 50 single unders
Run 100 meters
15 foot Rope climb, 1 ascents or 3 beginner rope climbs
Run 100 meters
15-25 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 15-20 pound dumbbells
5-15 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

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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 11:43 PM   [ Ignore ]   [ # 2 ]
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Annie

9:46 (PR!! Preveious PR - 15:05 5Sep12)

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35/190lb/5’9” Started at 202lb
“The secrecy of my job prevents me from knowing what I’m doing.”

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Posted: 25 July 2013 01:27 AM   [ Ignore ]   [ # 3 ]
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Pack-ish

100 Double-unders
Run 100 meters
15 foot Beginner Rope climb*, 2 4 ascents
Run 100 meters
85 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 25** pound dumbbells
35 25** pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

* No place to hang rope
** Heaviest dumbbell I own

16:38

Double-unders alone took me just under eight minutes.  Too long, but a huge improvement over the 130601 WOD when they took me almost 20 minutes.  hmmm

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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: 25 July 2013 04:57 AM   [ Ignore ]   [ # 4 ]
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Snatch Pull
5 x 2 @ 90% – 185, 205, 205, 215, 215 lbs

Snatch High Pull
2, 2, 2, 2, 2 – 135, 155, 155, 185, 185 lbs

Front Squat
7 x 3 @ 65-70% – 165lbs

Dumbell Flat Bench
8RM then.. 3 x Max Reps at 85% of 3RM
don’t have dumbells that weigh enough so did barbell
185lbs x 8; 205lbs x 3; 175lbs x 12; 175lbs x 10; 175lbs x 10

Barbell RS Press
5 x 8 – not very familiar with the movement; watched youtube and kept weight low
95lbs, 95lbs, 105lbs, 105lbs, 105lbs – 8 reps each

Dumbell Row
5 x 10(ea side) – 50lb dumbell used

Work Capacity –
For time:
135 pound Front squat, 20 reps
30 Box jump, 22 inch bench
40 Kettlebell swings, 50lbs
50 Wall ball shots, 20 pound ball

Time – 10:18

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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: 25 July 2013 06:13 AM   [ Ignore ]   [ # 5 ]
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Outlaw Way: snatch

Tuesday - walk/jog 2 miles

Wednesday - rest day

Thursday
BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
full squat - 65#

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
5@55#

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec.
1@65#, 2@75#

3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.
2@45#, 1@55#

Non heaving drop snatch was tricky, kept low.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 25 July 2013 07:04 AM   [ Ignore ]   [ # 6 ]
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Shoulder Press; Nancy

Before: 100 singles, 60 DU (four misses, I think), 10 pushups, 10 pullups w/blue band, shoulder PT

Press
45x5, 65x3, 75x2
3-3-3
95-105-105

Worked on some “angel drops” with 45# bar.

Nancy
5 RFT
400m run
15 OHS (75#) unbroken
13:52
PR is 16:13 rx’d, wanted to give this a go but went light. Felt OK, better than the press. Still quite a few kinks to work out in the shoulders, but the discomfort is way down. Encouraged.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 25 July 2013 07:41 AM   [ Ignore ]   [ # 7 ]
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Snatch, ring row, burpee (press)

Wu: yes

CFSB:
Press 3x45

WOD:
AMRAP 15
4 DB snatch 24 kg
6 ring row
8 burpees
9 rounds (+ 4 snatch, 6 ring row and 6 burpees)

MWOD:
K* 10 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: 25 July 2013 07:46 AM   [ Ignore ]   [ # 8 ]
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Warm up: cf wu

WOD:


Puppies
For time:
25 x high knee tucks
Run 100 meters
3 beginner rope climbs
Run 100 meters
45 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
35 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Time: 20:45

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~Dave

M/31/6’2”/250

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Posted: 25 July 2013 08:22 AM   [ Ignore ]   [ # 9 ]
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130723

Pack-lite
135 95 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood 30 lb
50 Wall ball shots, 14 10 pound ball

Post time to comments.

Compare to 130205.

Time: 6:10

Last time 130205: 8:28 at full pack scaling

Went light because my back is still bothering me.  Unbroken all exercises.  Box jumps were jump up step down as the jump down hurt.

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M 52/5’10”/180

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Posted: 25 July 2013 08:56 AM   [ Ignore ]   [ # 10 ]
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FS/Box/KB/Wall-ball

Std. Warmup x2

Pack
135 115 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 35lb
50 Wall ball shots, 7kg ball

Time: 12:57

Felt pretty good. Tried the squats at 135, had to back it down, was too heavy for me right now. Could’ve done some of those, but not 20. Moved through the others pretty quickly.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 25 July 2013 09:01 AM   [ Ignore ]   [ # 11 ]
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Puppy plus…

9:54

100 single unders
Run 100 meters
5 beginner rope climbs
Run 100 meters
45 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 25 pound dumbbells
15 pound Dumbbell snatch, alternating, 20 reps per side (alternating)
Run 100 meters

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Knoxville, TN
M /44/ 6’1”/190 lb
CrossFit-ing since 7/23/2013

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Posted: 25 July 2013 09:19 AM   [ Ignore ]   [ # 12 ]
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10-9-8-7-6-5-4-3-2-1

Wall balls, 20#
Burpees

10:03

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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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Posted: 25 July 2013 09:24 AM   [ Ignore ]   [ # 13 ]
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For time:
  100 Double-unders (subbed 300 singles)
  Run 100 meters
  15 foot Rope climb, 2 ascents (subbed 20 rope pull-ups)
  Run 100 meters
  85 lb Front squat, 20 reps
  Run 100 meters
  100 meter Farmer carry, 35 lb dumbbells
  35 lb Dumbbell snatch, alternating, 20 reps
  Run 100 meters
Time = 15:22

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M/44/5’8”/150 lbs

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Posted: 25 July 2013 09:32 AM   [ Ignore ]   [ # 14 ]
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Joined  2011-02-01

For time:
100 Double-unders 300 single unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells 135# barbell
70 pound Dumbbell KB snatch, alternating, 20 reps
Run 100 meters

Time - 12:35

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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: 25 July 2013 10:26 AM   [ Ignore ]   [ # 15 ]
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Floor Press 5 RM, 1 x max reps @ 80% of 5 RM
38.5kg 32.5 x 9
Supine Ring Rows 3 x max reps
11,9,8

Complete 7 rounds for time:
25 yards -  Lunges w/10kg plate
20 reps - Lateral Plyo Skier Hops

12:42

Mobility

Quads are screaming!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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