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130728 - Sunday, July 28th, 2013 - Row, Pull-ups, Push jerk
Posted: 27 July 2013 04:33 PM   [ Ignore ]
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SUNDAY 130728

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Post time to comments.

Compare to 070705.

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: 27 July 2013 10:08 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As rx’d

women 95#

Pack:
Row 1 K
Five rounds of:
25 Pull-ups
95 pound Push jerk, 7 reps

women 65#

Puppies:
Row 1 K
4 rounds of:
15 Jumping Pull-ups
45# pound Push jerk, 7 reps

women 15-25#

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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: 28 July 2013 12:58 AM   [ Ignore ]   [ # 2 ]
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Warm up: 15 mins hip/leg mobilisation and stretching

Strength:
Front squat kg: 10x20, 5x40, 5x62.5, 5x67.5, 5x72.5
Back squat 20x60kg

Metcon <10:
Karen (Rx’d)
150 wall ball 9kg
Time: 9:27

Skills: straight leg L-sits 3x 15 secs, bent legs L-sit 45 secs, around 1 min between sets

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M/47/80kg

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Posted: 28 July 2013 03:32 AM   [ Ignore ]   [ # 3 ]
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Floor press, KTE (DL, FP)

Wu: yes

CFSB:
DL 3X120
Floor press; do todays wod

WOD
5 rounds
Max rep floor press, bw (scaled to 70kg)
20 KTE
* Rest 3 min btwn rounds
* Preforme each round as a couplet
* Score is total number of floor press reps
48

MWOD:
To be done

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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: 28 July 2013 06:16 AM   [ Ignore ]   [ # 4 ]
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Pack women:
Row 1 K then,
Five rounds of:
25 Pull-ups (broke into 7,7,7,4)
65 pound Push jerk, 7 reps
Cut short after four rounds - ripped open a 1cm blister on left hand, new one still closed on right
32:43

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43/M/5’8”/155# (180# in early 2012)

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Posted: 28 July 2013 06:42 AM   [ Ignore ]   [ # 5 ]
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DROMS
SUNDAY 130728

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps…...I completely forgot the movement and did C+Js instead!!!  D’oh!!!!!

Post time to comments.

Time - 26:15

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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: 28 July 2013 07:18 AM   [ Ignore ]   [ # 6 ]
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Row lots , 10,000meters 42:23   was trying for 21,097 meters but yesterdays Nancy and 10K bike ride took the steam out of this old guy tongue rolleye

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 July 2013 08:01 AM   [ Ignore ]   [ # 7 ]
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Pack-ish:
Row 1 K
Five rounds of:
15 Pull-ups
95 pound Push jerk, 7 reps

13:11
I had a minimal amount of time, so I scaled the pull ups out of the slog fest range. I’m glad I did, finished before my kid woke up from a nap.

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M/34/5’ 10”/182#

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Posted: 28 July 2013 09:40 AM   [ Ignore ]   [ # 8 ]
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Modified: Row, Pull-ups, Push jerk

Row 1 K
Five rounds of:
10 Pull-ups
55 pound Push jerk, 7 reps

Time 15:42

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Posted: 28 July 2013 10:11 AM   [ Ignore ]   [ # 9 ]
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Row 1K
5 rds
25 pull ups
7 push jerks (95#)

20:20

Haven’t posted in a while.  Been very busy getting our new CrossFit affiliate (CrossFit Pagosa - Pagosa Springs, Colorado) up and running!  Check us out.  Web: crossfit-pagosa.com.  Facebook: crossfit pagosa

Operating out of my garage for the time being until we find a permanent home.  Need to find it soon!!  We’re getting a lot of interest from the locals and have even had a few drop ins from out of town.

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 28 July 2013 11:09 AM   [ Ignore ]   [ # 10 ]
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130727


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

Time: 13:28

Subbed 2x30 lb dumbbells for thrusters. 1st and last round unbroken, 2 and 3 broken 10-6-5, 10-5.  Second climb of second round grip started to fail, lots of time between climbs after that. Last climb halfway up the pain in my right hand suggested I had some missing skin, so used legs to finish so as not to continue to shred my hand.  That workout was a butt kicker.

Just now realizing pack scaling did not call for legless rope climbs, which is what I did, so I guess I’ll call it pack plus.

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M 52/5’10”/180

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Posted: 28 July 2013 11:51 AM   [ Ignore ]   [ # 11 ]
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Pack Women, 20:29
1K row in 5:00
used 1 green band for pull ups, which is 30# support
65 pounds for push jerks

15:00 cool down on spin bike
Even with the band, I still had to break the pull ups.

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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: 28 July 2013 11:53 AM   [ Ignore ]   [ # 12 ]
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usafnomad - 28 July 2013 06:42 AM

...I completely forgot the movement and did C+Js instead!!!  D’oh!!!!!

Oh man, ouch! I was so glad when I saw the WOD was not C&Js;. High fives to you for doing them!

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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: 28 July 2013 11:56 AM   [ Ignore ]   [ # 13 ]
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GarageCFer - 28 July 2013 10:11 AM

Row 1K
5 rds
25 pull ups
7 push jerks (95#)

20:20

Haven’t posted in a while.  Been very busy getting our new CrossFit affiliate (CrossFit Pagosa - Pagosa Springs, Colorado) up and running!  Check us out.  Web: crossfit-pagosa.com.  Facebook: crossfit pagosa

Operating out of my garage for the time being until we find a permanent home.  Need to find it soon!!  We’re getting a lot of interest from the locals and have even had a few drop ins from out of town.

Congratulations on your affiliate. I liked your page on FB. Best of luck to you!

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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: 28 July 2013 01:39 PM   [ Ignore ]   [ # 14 ]
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Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

Time: 20:45

PR by over 7 min!!

First time I did Nancy I declared OHS out of the question cause of past shoulder problems. Well today I just knocked em out with no pain or issues. Thanks CROSSFIT

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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: 28 July 2013 01:58 PM   [ Ignore ]   [ # 15 ]
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July 28, 2013
Row, Jumping pull ups, push jerks

Puppies:
Row 1 K
4 rounds of:
15 Jumping Pull-ups
45# pound Push jerk, 7 reps used 33# bar

women 15-25#

rft: 21:32 LOL

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