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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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Joined  2010-11-20

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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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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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 deadlifts.

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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Joined  2007-11-13

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” / 173 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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