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130729 - Monday, July 29th, 2013 - 5MU, 5 Deficit HSPU, OH walking lunges
Posted: 28 July 2013 07:11 PM   [ Ignore ]
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MONDAY 130729

For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 160 pound barbell Overhead walking lunges, 90 feet

Post 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: 28 July 2013 10:47 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As rx’d

Women - 100

The Porch
For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 135 pound barbell Overhead walking lunges, 90 feet

Women - 95

Pack
For time:
Complete three rounds of:
5 Muscle-ups
5 Handstand push-ups
Then, 95 pound barbell Overhead walking lunges, 90 feet

Women - 65

Puppies
Complete three rounds of:
5 Muscle-ups
5 Wall walk ups
Then, 10-25 pound plate Overhead walking lunges, 50 feet

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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: 29 July 2013 01:36 AM   [ Ignore ]   [ # 2 ]
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Front Squat 3 RM, 1 x max reps @ 80% of 3 RM
62.5kg PR 50x7
Press 5, 5, 5
25kg,31,32.5 F4th

Complete 4 rounds:
Top of Ring Dip Hold - 30 seconds
Max Ring Dips - 30 seconds (Band Assisted)
Rest - 60 seconds
Handstand Hold - 30 seconds
Max Handstand Push Ups - 30 seconds (Band Assisted)
Rest - 60 seconds

Total Reps-81

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 29 July 2013 04:21 AM   [ Ignore ]   [ # 3 ]
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Strength:
Press kg: 10x20, 5x30, 5x40, 5x42.5, 5x45
Press 14x35kg

Metcon <20:
Filthy 35 (pack)
35 Box jumps 20”,
35 Jumping pull ups,
35 T-bar swings 16kg,
35 Walking lunge steps,
35 sit ups (abmat butterfly legs),
35 Push press 20kg,
35 Back extensions,
35 Wall ball 9kg,
35 Burpees,
35 Double unders
Time: 18:26

Skills: 20 box jumps (20”) pausing on box (no pause on floor), 60 secs handstand hold facing wall

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M/47/80kg

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Posted: 29 July 2013 04:59 AM   [ Ignore ]   [ # 4 ]
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Hang Snatch
1RM – 115, 135, 155, 165, 175, at 185 I failed 3 times. I know I can do this level; I think my failures were due to poor technique.

Bench
5RM… then 2 x 5 @ 90% of 5RM
135, 185, 195, 205, 215 (PR for my 5RM)
2 x 5 at 195lbs

WOD: FRAN
21-15-9 reps for time
Thrusters, 95
Pull Ups

Time was 5:54. its like i forgot how to do thrusters. i was chasing the barbell around on the first few reps. started out doing strict pull ups, but started kicking half way through the second round.

$O:
Abs – 100 sit ups

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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: 29 July 2013 05:08 AM   [ Ignore ]   [ # 5 ]
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Rest day

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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: 29 July 2013 05:13 AM   [ Ignore ]   [ # 6 ]
Puppy Dawg
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WU: 10 min Row

3 rounds of:
5 Muscle Ups
5 deficit HSPU
30 m Overhead Walking lunges 40 kg barbell

14:47

the hardest part were the muscle ups altough i made them easier with 3 rubber plates on the floor. But it was a really nice workout with lots of sweat ( 33 °C) smile

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M/29/1,89m/93kg
Crossfit DOB: February 2012

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Posted: 29 July 2013 05:28 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
400m Row
3x: 10 MB Clean, 0:10 Handstand Hold, 10 Split Jerk (PVC)
Group Stretch
Barbell Warm-up

Strength
20:00 to establish a heavy 1 rep C&J

Session: 75x1x3, 95x1x2, 135, 185, 215, 235, 250 (+5 PR)

WOD
Elizabeth
21-15-9
Clean, 135#
Ring Dip

Time: 6:33 (2:56 PR)
Clean = Power Clean. Tried to stay moving with minimal rest. Broken up everything from the beginning to avoid grip failure (clean) and muscle failure (ring dips).

4:00 Shoulder Mobility

3x20 GHD Sit-up

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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: 29 July 2013 06:51 AM   [ Ignore ]   [ # 8 ]
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The first step on the long road back

LBBS up to 3x5x245lb

Then scaled version of the 2007 wod.  Knew that my pull ups wouldn’t last for the full monty so scaled to something that I thought would be about ten mins.  Obviously, I was a little bit wrong.  Oh well.

Row 1000m
5 rounds
6 push jerk, 135lb
12 pull ups

13:06

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 29 July 2013 06:55 AM   [ Ignore ]   [ # 9 ]
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7 min amrap of:
15 Hand release push ups
15 med ball sit ups, 20lb
15 deadlift, 155lb

3 Rounds + 15 RX

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 29 July 2013 07:14 AM   [ Ignore ]   [ # 10 ]
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Outlaw Way & stuff

Friday
21 mile bike ride - ouch
power clean 3x10 @ 65#
hang snatch 3x5 @ 45#

Saturday
Rest day

Sunday
1.5 mile walk - active rest

Monday
BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
110#

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
5@95#

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
1@115, 2@120#

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
2@95, 1@100

Conditioning

For time:

5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

3:59

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 29 July 2013 07:30 AM   [ Ignore ]   [ # 11 ]
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Monday 130729 5:00 am start - my 3 year old son woke up at 3:45 am and so I did not get a full nights sleep, a little slow moving this morning.  87 degrees in the garage gym w/ cooler on.

WU: 3 rounds of: Sam stretch, 15 OHS w/pvc pipe, 15 abmat sit-ups, 12 push-ups, 15 goodmornings w/ 45# bar, 12 dips on dip stand.

WOD:
Puppies:
Row 1 K - sub 100 SDHPs
4 rounds of:
15 Jumping Pull-ups - sub kipping pull ups
45# pound Push jerk, 7 reps - sub 65#

Time = 19:48

Pull ups were the slog here,  even with my improvement and being able to kip a little. I still have a long way to go. I can do the first set of 15 pretty well then it is slow from there.
Also felt SDHPs took some of the power out of my upper arms, biceps and triceps.
Well that was good, felt great afterward.

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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: 29 July 2013 07:49 AM   [ Ignore ]   [ # 12 ]
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WU:
Barbell skills

O-Lifting:
Snatch 135x3, 145x3, 160x3x2, 165x3
Snatch Pull 205x3x2, 215x3, 220x3
Back Squat 285x6x3, 296x6, 300x6
SLDL 315x3x5

Gymnastics:
Headstand pushups x7x4
False grip hold :30sec x 4
L-sit hold EMOTM :15sec x6
Bridge holds :30sec x 4

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M 31/6’0”/209 lbs.

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Posted: 29 July 2013 08:26 AM   [ Ignore ]   [ # 13 ]
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Front Squat/Box Jump/Db Swing/Thrusters

Warm-up:  light jog

20 Front squat, 135lb
30 Box jump, 24 inch box
40 Dbl swings, 35lb
50 Thrusters, 45lb

14:42

Cool-down: light jog/stretching

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 29 July 2013 08:49 AM   [ Ignore ]   [ # 14 ]
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Pack:
Row 1 K
Five rounds of:
25 Pull-ups
95 pound Push jerk, 7 reps

~23-24 min

Watch reset on me at some point and time during the WOD so that’s a wild, pie-eyed guess on my finishing time.  Just as well, it was a really bad performance today.

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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: 29 July 2013 09:41 AM   [ Ignore ]   [ # 15 ]
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For time:
Complete three rounds of:
5 Muscle-ups
5 Handstand push-ups
Then, 95 50 pound barbell Overhead walking lunges, 90 feet

—>13:00

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M/40/5’4”/137

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