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Saturday, July 27th, 2013 - Legless
Posted: 26 July 2013 06:42 PM   [ Ignore ]
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SATURDAY 130727

For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

Post time to comments.

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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: 26 July 2013 09:00 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx

Women - 65

The Porch
For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

Women - 65

Pack
For time:
65 pound Thruster, 27 reps
15 foot rope climb, 4 ascents
65 pound Thruster, 21 reps
15 foot rope climb, 3 ascents
65 pound Thruster, 15 reps
15 foot rope climb, 2 ascents
65 pound Thruster, 9 reps
15 foot rope climb, 1 ascent

Women - 45

Puppies
10-25 pound Thruster, 18 reps
15 foot rope climb, 2 ascents or 4 beginner rope climbs
10-25 pound Thruster, 15 reps
15 foot rope climb, 2 ascents or 3 beginner rope climbs
10-25 pound Thruster, 12 reps
15 foot rope climb, 1 ascents or 2 beginner rope climbs
10-25 pound Thruster, 9 reps
15 foot rope climb, 1 ascent or 1 beginner rope climb

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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: 27 July 2013 02:27 AM   [ Ignore ]   [ # 2 ]
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FIRST!  LOL

Pack
For time:
65 pound Thruster, 27 reps
15 foot Beginner rope climb, 4 8 ascents
65 pound Thruster, 21 reps
15 foot Beginner rope climb, 3 6 ascents
65 pound Thruster, 15 reps
15 foot Beginner rope climb, 2 4 ascents
65 pound Thruster, 9 reps
15 foot Beginner rope climb, 1 2 ascent

No place to hang rope for 15’ climbs, so doubled up on beginner climbs.

18:14

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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: 27 July 2013 04:31 AM   [ Ignore ]   [ # 3 ]
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Row and things

Wu: yes

WOD:
For time;
500 m row
50 pull ups
500 m row
50 push ups
500 m row
50 sit ups
500 m row
50 walking lunges
19:10

Of the segments pull ups took the most time. Nothing done un-broken (well rowing was), had made a game-plane beforehand for this wod. Worked for all but the pull ups.

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: 27 July 2013 05:44 AM   [ Ignore ]   [ # 4 ]
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Nancy ,  5 rounds 400 meter run with 15 OHS   75 lbs   each lap   18:34 .

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 27 July 2013 06:53 AM   [ Ignore ]   [ # 5 ]
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Question about the Row Lots WOD. How does one approach this with an old school piston rower that doesn’t measure distance? I really don’t want to count to 10,000 (i typically count 1 stroke = 1 meter)

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M/32/6’2’‘/240#

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: 27 July 2013 09:04 AM   [ Ignore ]   [ # 6 ]
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Red Beard - 27 July 2013 06:53 AM

Question about the Row Lots WOD. How does one approach this with an old school piston rower that doesn’t measure distance? I really don’t want to count to 10,000 (i typically count 1 stroke = 1 meter)

I don’t know if this will help, but I’m 5’5, 134 lbs. with a shorter torso and longer legs. I rowed at a comfortably hard pace for me, which is like what a medium-hard run feels like on the roads or track… breathing hard and steady but not huffing and puffing. It took me 2:05 to row 21,097 meters. So if you gauge your effort similarly, i.e.: medium-hard/breathing hard and steady, you’ll probably end up rowing the distance quite a bit faster than me, given that you’re male and taller (better reach and pull on the row machine).

Good luck!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 27 July 2013 09:04 AM   [ Ignore ]   [ # 7 ]
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Ran 6 miles, about 50 minutes, then today’s WOD
16:56

Pack Women
45 pound barbell thrusters
subbed 10 pull ups plus 10 toes to bar for Legless

Still dragging from the row on Wednesday. I think I need more carbohydrates.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 27 July 2013 09:11 AM   [ Ignore ]   [ # 8 ]
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Glorybelle - 27 July 2013 09:04 AM
Red Beard - 27 July 2013 06:53 AM

Question about the Row Lots WOD. How does one approach this with an old school piston rower that doesn’t measure distance? I really don’t want to count to 10,000 (i typically count 1 stroke = 1 meter)

I don’t know if this will help, but I’m 5’5, 134 lbs. with a shorter torso and longer legs. I rowed at a comfortably hard pace for me, which is like what a medium-hard run feels like on the roads or track… breathing hard and steady but not huffing and puffing. It took me 2:05 to row 21,097 meters. So if you gauge your effort similarly, i.e.: medium-hard/breathing hard and steady, you’ll probably end up rowing the distance quite a bit faster than me, given that you’re male and taller (better reach and pull on the row machine).

Good luck!

Thanks!

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M/32/6’2’‘/240#

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: 27 July 2013 09:13 AM   [ Ignore ]   [ # 9 ]
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HPC, Burpees

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

Time- 8:08

First round unbroken, second 3 sets x 5, third 2 sets of 7,8.

Lost a good but of time when the screw pin on the end of my bar came off. Easily sub 8 had that not happened. Gotta save and get a Rouge bar pronto!

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M/32/6’2’‘/240#

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: 27 July 2013 09:41 AM   [ Ignore ]   [ # 10 ]
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@Home

WL Intro Program (Week 1/Day 2)

Warm-up
500m Row
Modified S/D-S Series
Burgner Warm-up x3

2 Snatch Pull + Snatch (knee), 1@50%, 1@60%, 1@70% x3
75x1x5
95-115-130-130-130

Clean & Jerk, 1@50% x3, 1@60% x3, 1@70% x5
95x1x5
115-115-115-135-135-135-165-165-165-165-165

Front Squat, 5@60% x3
135x8
185-185-185

Metcon
30 Power Snatch, 75#
50 Wall Ball, 20#

Time: 4:16
Tougher than expected. PS in 1:51, heavily broken. WBs broken 15/10/and a whole mess more.

50 Ring Push-up (for quality)...20/10/10/10.

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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: 27 July 2013 10:43 AM   [ Ignore ]   [ # 11 ]
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Pack

All rope climbs were progressions at double the reps

For time:
65 pound Thruster, 27 reps
15 foot rope climb, 4 ascents
65 pound Thruster, 21 reps
15 foot rope climb, 3 ascents
65 pound Thruster, 15 reps
15 foot rope climb, 2 ascents
65 pound Thruster, 9 reps
15 foot rope climb, 1 ascent

11:49

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Posted: 27 July 2013 11:12 AM   [ Ignore ]   [ # 12 ]
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Pack
For time:
65 pound Thruster, 27 reps
15 foot rope climb, 4 ascents
65 pound Thruster, 21 reps
15 foot rope climb, 3 ascents
65 pound Thruster, 15 reps
15 foot rope climb, 2 ascents
65 pound Thruster, 9 reps
15 foot rope climb, 1 ascent

16:53

Those rope climbs kicked my butt.  Haha. This WOD really snuck up on me. First set of thrusters were under a minute, then the first two rope climbs were fairly easy….then the gravity gnomes attacked.  I went to go for the third climb and things got really difficult really quickly.  I almost considered cutting back to beginner climbs but decided not to.  Good WOD.

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M/33/5’11”/245#

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Posted: 27 July 2013 11:18 AM   [ Ignore ]   [ # 13 ]
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Buy-In:

Watch BabyFrosty deadlift the 10# KB over and over with flawless form.

Front Squat 5-5-5-5-5
165x5,175x5,185x5,185x5,185x5

20# PR for the 5s.

High Hang and above the knee snatch practice. Trying to stay over the bar a little longer.

Cash-out:
Superset of:
Pendlay Rows 65x8,65x10,65x10
Strict Pull-ups 5,5,3

Farmer Walk 80#KB in one hand, 70#KB in the other, switch hands at 50m and walk back.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 27 July 2013 11:35 AM   [ Ignore ]   [ # 14 ]
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DROMS

SATURDAY 130727

For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

All climbs were from seated on garage floor to 9’ bar.

Time - 12:40

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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: 27 July 2013 11:54 AM   [ Ignore ]   [ # 15 ]
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Saturday fun day wod
21-15-9-3
Hanging cleans
Kettle bell swings
Air squats
Followed by a 6 mile bike ride in the rain
Beautiful day

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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