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Thursday, August 22nd, 2013 - Dobogai - RIP.
Posted: 21 August 2013 04:55 PM   [ Ignore ]
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Bugger.

THURSDAY 130822

“Dobogai”

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

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U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit’s helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

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.

 

It’s also a big day for Brand X and GD and BBoJ in particular.
Today Connor Martin married his lovely (and very strong) fiancee, Camzin.
388433_175775802573077_441786752_n.jpg

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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.”
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Posted: 21 August 2013 09:49 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As rx

The Porch
5 rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

Pack
Five rounds for time of:
4 Muscle-ups
22 yard Farmer carry, 35 pound dumbbells

Puppies
To e rounds for time of:
3 Muscle-ups or 6 pull ups (beginner or assisted ok) and 6 push ips
22 yard Farmer carry, 15-25 pound dumbbells

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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: 22 August 2013 01:08 AM   [ Ignore ]   [ # 2 ]
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Donny

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

Time 14’ 45”

RIP Mate

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 22 August 2013 03:46 AM   [ Ignore ]   [ # 3 ]
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THURSDAY 8-22-2013
5 am WOD

Flexibility

Bottom of squat 2 min
Banded shoulder 1 min
Down dog 1 min
Up dog 1 min

1 rep max shoulder press strict no bounce
95 x 5 - 105-110-115-120-125 (10 lb pr)


Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells (used 45 lb plates)

11:24

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 22 August 2013 04:01 AM   [ Ignore ]   [ # 4 ]
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Garddawg - 21 August 2013 09:49 PM

Puppies
To e rounds for time of:
3 Muscle-ups or 6 pull ups (beginner or assisted ok) and 6 push ips
22 yard Farmer carry, 15-25 pound dumbbells

Two rounds correct?

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Posted: 22 August 2013 04:25 AM   [ Ignore ]   [ # 5 ]
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Mandatory Rest day for this old guy. Stiff neck today. More heating pad LOL  Congrats to the Martins on there Son and new Daughters Marriage. grin  Daughter has   225 lbs C+J !!!  Holy cow !!!    May God Bless Connor and Camzin with a life of Happiness and good health and lots of genetically gifted little Crossfitters for Grand parents to spoil LOL

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 22 August 2013 04:34 AM   [ Ignore ]   [ # 6 ]
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Pack
Five rounds for time of:
4 Muscle-ups, subbed 12 each pull-ups and 45# plate in lap bench dips
22 yard Farmer carry, 35 pound dumbbells
17:47

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42/M/5’8”/155# (180# in early 2012)

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Posted: 22 August 2013 04:36 AM   [ Ignore ]   [ # 7 ]
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Congratulations Connor and Camzin!  Super happy for you both.

Warm up 3x10(pull up, push up, sit up, squat)

Front squat 10x45, 10x95, 10x135, 5x185, 200, 5x220

LBBS 15x220

Power clean practice

Fractionated Lizzie
9 rounds for time of
5 power clean, 135
5 ring dips

5:51 - power cleans much better than last time but 5’s were about right.  Ring dips were actually the limiting step with my kip taking the day off so more than half were strict reps.

Cheers, kempie

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Take a deep breath ... Now do it again!
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Posted: 22 August 2013 05:19 AM   [ Ignore ]   [ # 8 ]
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Congrats Connor and Camzin!

SWOD:
Front Squat - 5 reps - 115, 135, 155, 175, 180lbs (~75% of 1RM)
Bench Press - 5 reps - 135, 155, 175, 180, 180lbs (~75% of 1RM)

WOD: “Falkel” RIP
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups - toes on 35” cabinet in pike position
8 Box jump, 24 inch box
15 foot Rope climb, 1 ascent - sub’d 5 towel pullups + 5 KTE for each ascent

13 full rounds plus 8 HSPU & 8 Box Jumps

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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: 22 August 2013 05:34 AM   [ Ignore ]   [ # 9 ]
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Donny

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

14:52

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Posted: 22 August 2013 05:47 AM   [ Ignore ]   [ # 10 ]
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JohnStJohn - 22 August 2013 03:46 AM

THURSDAY 8-22-2013
5 am WOD

Flexibility

Bottom of squat 2 min
Banded shoulder 1 min
Down dog 1 min
Up dog 1 min

1 rep max shoulder press strict no bounce
95 x 5 - 105-110-115-120-125 (10 lb pr)


Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells (used 45 lb plates)

11:24

Great work on the PR and good idea to use plates.

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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: 22 August 2013 06:07 AM   [ Ignore ]   [ # 11 ]
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Warm up: 500m row, 20 good mornings 20kg

Strength:
DL kg: 10x60, 5x80, 5x100, 5x110, 5x120, 5x130
DL 12-9-6, 107.5kg, 1 min rest between sets

Metcon <10:
7 mins AMRAP of:
7 DL 90kg,
14 pistols (fingertip hold for balance),
250m row
Score: 2 rounds +DL +pistols +45m

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M/47/80kg

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Posted: 22 August 2013 06:15 AM   [ Ignore ]   [ # 12 ]
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Tabata something else, puppy/pack hybrid

SIX rounds each, 20 seconds work, 10 seconds rest
pull-ups (unassisted) 5-4-4-3-4-4
push-ups 10-10-8-6-5-5
sit-ups 8-8-8-8-8-8
squats 11-11-11-11-11-11-

Total 185
Tabata 27


Last time (August 22, 2012)
Pull ups (27 lb assist) 10+8+6+6+6+6
Push ups 10+8+7+7+6+6
Sit-ups 8+8+8+8+8+8
Squats 11+11+11+11+11+11
Total = 200
Tabata = 31

My pull-up numbers were lower this time, but it was unassisted rather than 27 lb assist - feeling good about that.

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F/32/5’5”/128lbs

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Posted: 22 August 2013 06:24 AM   [ Ignore ]   [ # 13 ]
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Five rounds for time of:
75 pound Sumo deadlift high-pull, 15 reps
15 Ring dips

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Time - 17:12

Thinking I should have scaled this down even more, but I would be interested to here from people with more experience. ALL of the SDHP were unbroken sets of 15, it was the ring dips that absolutely killed me. I was never able to do more than 8 unbroken, and towards then end it was sets of 2 or 3. Also didn’t help that the gym has some cheap plastic rings that were getting all slimy, so I had to stop to chalk up several times.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 22 August 2013 06:46 AM   [ Ignore ]   [ # 14 ]
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Thursday 130822 - 5:05 am start - Thankfully it was cooler than Tuesday - about 84 degrees in garage with cooler on.

WU:  same as usual = 3 rds: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 ab-mat sit-ups, 15 good-mornings w/ 45#, 12 pull-ups, 12 dips . 
warm ups seemed a bit easier today,  not taking as long as it used to. 

WOD:  With much fear and anxiety
Donnie - RIP
Pack
21-15-9-9-15-21 reps for time of:
135 pound Deadlift
Burpee

Time =  19:19

Wow, I am proud that I made it through.  This was a lesson in breathing management. After the second round of 9 deadlifts I was taking a short breather and noticed I was breathing too fast,  I purposely slowed my breathing down and after a few seconds went back to doing burpees - at my normal pace.  I was able to manage breathing better if I kept moving. 
Deadlifts were unbroken until last set - broken 11 - 10.
Burpees slow pace throughout - last set of 15 broken (short breaks) - 5-5-5.  Last set of 21 broken = 6 - 15 !!!  slow sprint to finish trying to beat 20 minute mark. 

$O ; laying on floor breathing for a few minutes. 

RIP - Thanks for your sacrifice Donnie

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M/44/6’2”/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: 22 August 2013 07:29 AM   [ Ignore ]   [ # 15 ]
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“Falkel” (HPSU/Box/Rope)

Std. Warmup x2 (light on pullups)

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups (bridged on wall)
8 Box jump, 30 inch box
5 Towel Pullps & KtE

Result: 14 rds + 8 Box jump + 5 Towel Pullps & KtE

Pooped…

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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

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