1 of 5
1
Tuesday, August 20th, 2013 - Falkel - RIP
Posted: 19 August 2013 05:45 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9835
Joined  2007-01-08

TUESDAY 130820

“Falkel”

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Post rounds completed to comments.

Hero_ChrisFalkel_th.jpg

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

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. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

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

Profile
 
 
Posted: 20 August 2013 07:01 AM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14096
Joined  2004-06-18

Big Dawgs
As Rx

Pack
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups or 16 Push ups
8 Box jump, 20-24 inch box
15 foot Rope climb, 1 ascent or 3 beginner rope climbs

Puppies
Complete as many rounds as possible in 8 minutes of:
8 Wall walk ups or 16 Push-ups
8 Box jump, 12-20 inch box
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
Rest 5:00
Repeat one time for a total of two 8:00 AMRAPs

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 20 August 2013 07:07 AM   [ Ignore ]   [ # 2 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  677
Joined  2011-08-28

130818

“Angie”

Make every rep ROM perfect
Pack:
Same rules apply for form.
For time:
50 Pull ups
50 Push ups
75 Sit ups
100 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Time 10:43

Last time 120918: 10:20

Additional time was all in pull ups - finished in 3 minutes flat last time, took 3:30 this time.  Pull ups broken often, like 12-8-5-5-4-4-4-4-4, pushups broken 18-7-5-5-5-5-5, sit ups unbroken, Abmat, hands touched behind head and at feet.  Squats broken 60-40.  Last time I did the squats unbroken but a little slower pace - this time I tried moving faster but required a 10 second shakeout after 60 (coming off yesterdays 5x3 back squat wod probs didn’t help either).

Really need to spend some time working on my kipping pull up.  Sometimes I can get a decent rhythm, sometimes I can’t.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 20 August 2013 07:16 AM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  150
Joined  2013-01-02

“Helen” Rx

3 rounds
400m run
21 kb swings, 55lb db
12 pull ups

Time - 16:15

Need to measure my run path with a wheel. Last time did it in 14:40, running a different route, so not sure if either are accurate.

 Signature 

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)

Profile
 
 
Posted: 20 August 2013 07:24 AM   [ Ignore ]   [ # 4 ]
Puppy Dawg
Rank
Total Posts:  6
Joined  2013-08-15

Epic fail on this one totally! Still think am as fit as I was when I was in the army, I need to realise am not! I think I need to start from the very beginning. Oh well I least I now know where am at fitness wise, starting tomoz ill just start with the buttercups and slowly get my strength back up.
Couldn’t even do 8 handstand pushups with out losing my balance!

I think am going to have to be one day behind in WOD, as being in the UK the scaled versions don’t get posted till late in the day, nevermind.

Profile
 
 
Posted: 20 August 2013 07:24 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@Home

Warm-up
S/D-S Series

WL Intro Program Week 5/Day 1

2 Snatch, @60%, @70%, @75% x3
Session: Burgener Warm-up x2, 75x2x4, 95x2x2, 125x2, 145x2, 160x2x3

2 Clean Pull + Clean (hip), @60%, @70%, @75% x3
Session: 95x1x5, 135x1x2, 155, 175, 190x1x3

2 Behind the Neck Jerk, @60%, @70%, @75% x3
Session: 135x4, 155x2, 175x2, 190x2x3

Squat, 5@65% x3
Session: 135x8, 235x3x5

Then,

Metcon
400m Plate Pinch Farmer Carry, 25#x2
50 S2O, 75#
60 WB, 20#
70 AbMat Sit-up

Time: 11:50

Cool Down...400m Walk

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 20 August 2013 07:33 AM   [ Ignore ]   [ # 6 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  332
Joined  2012-10-15

For time:
30 Snatches

75#, Time - 1:46

With snatches being one of my weaker lifts, and with fighting a fun summer head cold, I talked myself into only doing this at only 75#.

I was getting ready to repeat the WOD at 95# when I received an “Emergency” phone call from home (keep in mind this is at 3:15 am). I kind of count getting a bat out of the house as a cardio exercise, since I had to chase the little bastard all over the place.

Maybe I will repeat the snatches WOD tomorrow, depending on how I feel.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 20 August 2013 08:13 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  104
Joined  2013-02-26

3 RFT:

20 x Double Unders
50m Sprint
15 x Burpee Box Jumps (24”)

5:57

The burpee box jumps really made it hard to stay consistent with the DUs.

 Signature 

M/44/5’10”/173#

Profile
 
 
Posted: 20 August 2013 08:23 AM   [ Ignore ]   [ # 8 ]
Puppy Dawg
Rank
Total Posts:  6
Joined  2013-05-11

130820

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
But i did rope climb beside the wall in my home because i dont have
Another place so my feet was on the wall

I did workout 12 time

Profile
 
 
Posted: 20 August 2013 08:27 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
3 rounds
10 sit-ups
15 flutter kicks
20 hollow rocks

Strength and Skill:
3xmax rep pull-ups 44
3x2 strict press 175

WOD:
21-15-9
Dead lift 315#
Box jumps 30”

Time: 9:00

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 20 August 2013 08:30 AM   [ Ignore ]   [ # 10 ]
Stray Dawg
RankRank
Total Posts:  23
Joined  2013-08-09

FALKEL
8 x HSPU - subbed decline press up (feet on 30"box, hands on 25kg discs for depth)
8 x Box Jump (30” box)
1 x 15’ rope climb

12 rds + 4 box jumps

Need to learn how to do HSPU..

RIP SSG - this one hurt alot.

 Signature 

M/38/6’0"187
CF DOB 9-Mar-13

Profile
 
 
Posted: 20 August 2013 08:32 AM   [ Ignore ]   [ # 11 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  229
Joined  2011-09-27

Pullups/Pushups/Situps/Squats

Std. Warmup x2

Pack:
Same rules apply for form.
50 Pull ups
75 Push ups
75 Sit ups (anchored)
75 Squats

Time: I think it was something like 15 min, I forgot my watch today. I also had to rotate the pullup bar with another guy there.

 Signature 

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

Profile
 
 
Posted: 20 August 2013 08:39 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Just something (press)

Wu: yes

CFSB:
Press 3x50

Skill: Lowering from inverted hang

WOD:
AMRAR 12
5 barbell row, 50 kg
7 push ups
9 sit ups
14 rounds. Barbell row to easy. Plan today was to keep going. If breaking do it btw rounds and then only as long as it takes to count to 3.
Sit ups slowed me down the last rounds.

MWOD:
K* 8 minutes

 Signature 

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

Profile
 
 
Posted: 20 August 2013 08:42 AM   [ Ignore ]   [ # 13 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  300
Joined  2013-02-23

Tuesday 130820 5:10 am start   89 degrees,  darn heat - will it ever cool down again ?

WU:  3 rounds of:  Samson stretch,  5 shoulder dislocates, 15 OHS w/pvc, 15 ab-mat sit-ups, 15 good-mornings w/45# bar, 12 dips.  (no pull-ups - see wod)

WOD: 
Angie
Puppies (PLUS) :
For time:
30 Pull-ups
30 Push-ups
30 Sit ups - Ab-mat, unanchored
50 Squats

Time = 8:00 even  

After reading the long post Garddawg had about this being a sprint, I thought I would start at the puppies level as he advised and run through this to see what my time was.  At the last minute I decided to up the reps to 30 ( little ego kicked in).  I got through about 15 pull-ups before I had to break them into 3’s, 2’s then singles at the end.  Push ups 15-5-5-5. Sit ups unbroken. Squats did 30 then 20.  I am sure I would be able to do pack level but it would have taken twice as long to finish,  pull-ups and push-ups would be a slog. 
Since I had extra time I did;

$O:  Turkish Get Ups practice - I have never done these before, so I watched video and worked on the steps of the movement slowly with a 8 pound dumbbell. I did about 15 per side.  Not in a hurry, just trying to get all the movements right.  Even with light weight it takes practice.

 Signature 

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.”

Profile
 
 
Posted: 20 August 2013 08:48 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1540
Joined  2009-06-24

Overhead Squats; KB “Wall Balls,” Burpees

Before: s/m

OHS 5x5
45x3
5-5-5-5-5
95-115-115-125-135

30-20-10
KB “Wall Balls” 1.5 pood
Burpees
9:19

Embrace the suck.

 Signature 

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

Profile
 
 
Posted: 20 August 2013 09:05 AM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3495
Joined  2013-07-26

2 mile run .  More like a shuffle. The legs would not loosen up until final lap . I didn’t think Angie had affected me so much. time 22:20   .  Could have walked it backwards faster LOL

 Signature 

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

Profile
 
 
   
1 of 5
1