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Wednesday, August 21st, 2013 - Donny - RIP
Posted: 20 August 2013 05:01 PM   [ Ignore ]
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WEDNESDAY 130821

“Donny”

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

Post time to comments.

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U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

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.

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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: 20 August 2013 07:18 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx

Women - 165

The Porch
21-15-9-9-15-21 reps for time of:
185 pound Deadlift
Burpee

Women - 135


Pack
21-15-9-9-15-21 reps for time of:
135 pound Deadlift
Burpee

Women - 95

Puppies
12-9-6-6-9-12 reps for time of:
KB Deadlift, 15-35 pounds
Burpee

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

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@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 21 August 2013 03:53 AM   [ Ignore ]   [ # 2 ]
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I’m days behind this WOD and I’m already scared..

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M/32/6’2’‘/240#

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: 21 August 2013 04:15 AM   [ Ignore ]   [ # 3 ]
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“Kelly”

Scaled to 3 rounds for time:

400m run
30 box jumps, 24”
30 wall balls, 16lb-no 20lb available today

Time - 18:10

$O: Bar Dips
Reps(add weight)
10(+0) - 10(+25) - 9(+45) + 9(+0)

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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: 21 August 2013 04:50 AM   [ Ignore ]   [ # 4 ]
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Approx 15 minutes of muscle up practice and warm up

WOD: “Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time - 31:32

My pull ups need a lot of work.

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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: 21 August 2013 05:09 AM   [ Ignore ]   [ # 5 ]
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“Angie”

For time:
50 Pull-ups
75 Push-ups
75 Sit-ups
100 Squats

—>16:44 (7:30 to finish pull-ups)

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M/40/5’4”/137

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Posted: 21 August 2013 05:37 AM   [ Ignore ]   [ # 6 ]
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August 21, 2013

Run 400 m x 4 90 sec rests

Warm up - walk .62 miles

Run 400 x 4 90 sec rests
Time 12:58

Cool down - walk .67 miles

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 21 August 2013 05:39 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
400m Run
Group Stretch

Strength

Squat: 5@75%, 3@85%, 1+@95% (based on 90% of 1RM)
Session: 45x10, 95x10, 135x8, 240x5, 270x3, 305x8

Shoulder Press: 5@75%, 3@85%, 1+@95% (based on 90% of 1RM)
Session: 45x10, 65x8, 95x6, 120x5, 135x3, 150x8

Metcon
20 Shoulder Press, 120#
30 Push Press, 120#
40 Push Jerk, 120#

Time: 9:40
Spicy! SP in just over 2:00.  PP in another 2:00. PJ was 6/7/7/7/7/6.

Then,

4:00 Shoulder Mobility

Then,

8x10 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: 21 August 2013 05:45 AM   [ Ignore ]   [ # 8 ]
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Outlaw Way: clean & jerk

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
warm: 65
85-90-95(1)-95(1)-85-90-95

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
@85

Body a bit beat up, no conditioning.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 21 August 2013 06:07 AM   [ Ignore ]   [ # 9 ]
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“Falkel”  130820   modified. Puppie     I did this one doing 16 pushups and 8 step ups on 15” box. Knees were sore from running yesterday. My real goal was to get as many full 15 foot ascents on Rope as I could. the most I have ever done is 3 in a row in 7 minutes. I got 6 ascents in 15:45. I chose to stop since my grip was faltering on last climb. Not worth the risk. Very happy to get my 250 lbs lard butt up a rope that many times. LOL  I couldn’t resist. I did a 7th rope climb for fun 20 minutes later.  week 2   Deadlifts, 132 x 10 , 176 x 5 ,220 x 5, 264 x 3 , 314 x 5,  341 x 5, 363 x 3 , 385 x 1 .          7:25 PM executed 2 TGU with 62 lbs Dumbbell. Not pretty   LOL                            RIP SSgt Falkel. flag

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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

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Posted: 21 August 2013 07:36 AM   [ Ignore ]   [ # 10 ]
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Hang Power Cleans 5x5
60Kg-60Kg-65Kg-65Kg-70Kg

CFK wod: 20min AMRAP

140m sprint
10 x KB swing (16Kg. No 20s or18s available)
20 DU
10 x Thruster (40Kg)

6 rds + 10 KB swing + 20 DU + 5 Thruster.
Sooo close to 7.

1 bar muscle up at the end, too pooped for anymore.

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M/44/5’10”/173#

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Posted: 21 August 2013 08:21 AM   [ Ignore ]   [ # 11 ]
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A teddybear (DL)

Wu: yes

CFSB:
DL 3X122.5

WOD:
5 rounds of
5 cycles;
1 DL
1 clean
1 push press
* rest 2-3 minutes btw rounds
* add weight to each cycle
* both hands most stay on bar during th cycle. If not, a penalty comes your way

Started at 50 and ended at 60 kg.
Rested 2 1/2 min
Got 5 penalty x 5 burpees. All mental letting hands leave the bar.

MWOD:
K* 8 min

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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: 21 August 2013 08:44 AM   [ Ignore ]   [ # 12 ]
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20:00 AMRAP
2 Muscle ups
4 HSPU
6 Back squats 135#
8 T2B
10 Double unders

6 rounds + 12 reps

Warmup
DROMS
3 rounds
3 Pullups
6 Pushups
9 Squats

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 21 August 2013 09:30 AM   [ Ignore ]   [ # 13 ]
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‘Donny’ scaled to pack
21-15-9-9-15-21
60kg Deadlift
Burpees
14:01
RIP

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M/38/6’0"187
CF DOB 9-Mar-13

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Posted: 21 August 2013 10:22 AM   [ Ignore ]   [ # 14 ]
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Pack
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 24 inch box
3 beginner rope climbs

—>9 rounds

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M/40/5’4”/137

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Posted: 21 August 2013 11:02 AM   [ Ignore ]   [ # 15 ]
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Buy-In:

3rds Shoulder Pre-hab:
Scap Pull-ups x10
Banded scarecrows x10

Russian KB Swing 80#/10

Pausing High Bar Back Squats
205,205,205,205,205

3 rounds each for time:
Run 200m
10 Box Jumps, 24”

1:31+1:34+1:39=4:44

33s slower than last time. hmmm

Cash out:
1:00 KB Hump

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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