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Tuesday, August 20th, 2013 - Falkel - RIP
Posted: 20 August 2013 09:20 AM   [ Ignore ]   [ # 16 ]
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Backward Filthy Fifty

Warm-up: rowing

For time:
50 Double unders
50 Burpees
50 45lb thrusters
50 Superman’s
50 Push press, 45 pounds
50 Toes to bar
Walking Lunge, 50 steps
50 45lb dumbbell swings
50 Jumping pull-ups
50 Box jump, 20 inch box

34:29

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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: 20 August 2013 09:56 AM   [ Ignore ]   [ # 17 ]
Big Dawg
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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

7 rounds + 16 Push ups + 8 Box jumps + 2 rope climbs

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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: 20 August 2013 10:11 AM   [ Ignore ]   [ # 18 ]
Top Dawg
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Incline Bench Press 5RM
37.5kg
3 x 15 Incline Bench Press @75% of 5RM
27.5kg

4 x 25 Incline Dumbbell Bench Press
6kg, 7kg x 3

10 x 3 Split Jerks
30kg,32.5, 35 x 8

50 Incline Dumbbell Chest Flyes
6kg 30,20

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 20 August 2013 10:35 AM   [ Ignore ]   [ # 19 ]
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Not the best set up at my gym to get as many rounds as I would have liked.  Considering the set up and this was the first time doing this WOD overall its not bad.

8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent - subbed 15 towel pulls.

6 rounds + 8 HSPU, 8 box jumps and 7 towel pull ups.

15 minutes practicing double unders.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 20 August 2013 10:56 AM   [ Ignore ]   [ # 20 ]
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WU
3x(500m row, Samson stretch (20sec/side), 10 OHS w/PVC, 15 push-ups)

Shoulder mobility

WOD - 130812
Backward Filthy Fifty
Pack:
For time:
35 Double unders
35 Burpees
35 Wall ball shots, 20 pound ball (9 ft target)
35 Back extensions
35 Push press, 45 pounds
35 Ab-Mat Sit-ups
Walking Lunge, 35 steps
35 Kettlebell swings, 1 pood
35 Jumping pull-ups
35 Box jump, 18-20 inch box

22:45

I was smoked…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 20 August 2013 11:53 AM   [ Ignore ]   [ # 21 ]
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130820
“Falkel”

Puppy
AMRAP in 8 min. of:
8 Wall Walk-ups
8 Box Jumps, 12” box
15 Rope Pull-ups

Rest for 5 min.

Repeat for a total of two 8 min. AMRAPs.

Rounds: 2

This one was tough. The Wall Walk-ups and Rope Pull-ups really beat me up. I couldn’t quite finish a second round in each of the 8 min. I’m glad that it’s over smile

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 20 August 2013 11:56 AM   [ Ignore ]   [ # 22 ]
Big Dawg
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RIP, Falkel.

3 mile run then WOD

12 rounds in 25 minutes, scaled as follows:
HSPU with knees on 22” platform
22” box jumps
subbed 15 Jumping towel pull-ups w/ seesaw motion & full elbow extension at bottom, for each rope climb

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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: 20 August 2013 12:01 PM   [ Ignore ]   [ # 23 ]
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“Falkel” ish

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Complete as many rounds as possible in 25 minutes of:
16 Push ups
8 Box jump, 24 inch box
5 Pull ups

15 Rds 16 push ups, My first WOD in 2 weeks, feel very unfit. Also,does anyone have any links or suggestions to a post WOD cool down, I never really know what to do and just do a stretch routine that is boring and frankly doesn’t stop me from feeling stiff the next day?

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 20 August 2013 12:06 PM   [ Ignore ]   [ # 24 ]
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Pack modified

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups progression (handstand against wall and almost full ROM, still working on it).
8 Box jump, 20 inch box
15 foot Rope climb, 3 beginner rope climbs

Completed:
12 rounds + 6 handstand push-ups

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Posted: 20 August 2013 12:10 PM   [ Ignore ]   [ # 25 ]
Big Dawg
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Pack
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups or 16 Push ups(Sub 16 x push ups)
8 Box jump, 20-24 inch box
15 foot Rope climb, 1 ascent or 3 beginner rope climbs (Sub: 5x Towel PU + 5x T2B)

10rds + 8 Box Jumps

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 20 August 2013 12:16 PM   [ Ignore ]   [ # 26 ]
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squats/pushups/bench

warmup: 10 min on C2 - 2080 m

Squats:
6-6-6-6-6-6 @ 150 lbs
pushups, 6
135lb bench, 2 reps

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 20 August 2013 01:06 PM   [ Ignore ]   [ # 27 ]
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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 (arms only)

9 rds + 4 HSPU

RIP

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

https://www.facebook.com/GarddawgandBBoJ

M/54/5’11”/190

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Posted: 20 August 2013 01:25 PM   [ Ignore ]   [ # 28 ]
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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

Subbed 3 pull-ups and 3 TTB for each rope climb

12 rounds even

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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: 20 August 2013 01:30 PM   [ Ignore ]   [ # 29 ]
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SICK - sore throat transitioning into chest cold…

warm-up
brief MOBs

Lift
FS
[6@45;6@96;6@135 warm-up]
Attempt 12reps@150;160;170;180: got 12;12;(9,3);(6,4,2)
Debrief-
150 and up were belted.
3min rest b/w sets, 1min rest within a set.
To a depth (14inch) marker.
Felt good considering the 450 air squats and 6hrs of plane travel on Sunday…

5min rest, then…

WOD (from BrandX 8/20/13)
EMOM for 20min of: 6 push-ups & 6 t2b PER ROUND=240reps total.

10min rest, then…

3min max C2 row=879m
2min rest
2min max box jumps, 24inch=34 (all step downs)(-11 from best)
2min rest
1min max burpees to 6inch target=17 (-1 from best)

$-out
100 AbMat sit-ups

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 20 August 2013 01:40 PM   [ Ignore ]   [ # 30 ]
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“Angie”

Pack:
Make every rep ROM perfect
55 Pull ups
55 Push ups
55 Sit ups (full range anchored)
55 Squats
13:14

Kyla: 50 reps, 80 lb assist on pull ups, push up grogression
14:33

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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