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Monday, August 26th, 2013 - Weighted Pull-ups
Posted: 25 August 2013 04:46 PM   [ Ignore ]
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MONDAY 130826

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

Post loads to comments.

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: 25 August 2013 07:18 PM   [ Ignore ]   [ # 1 ]
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For those of you who cannot do a pull up this is your chance to do some volume work on the assistance machine or with bands. Everyone else as rx.

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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: 26 August 2013 03:38 AM   [ Ignore ]   [ # 2 ]
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August 26 2013.  First day of school for kids!

Flexibility

Hold Pike Stretch for 2 minutes
2 minutes Super Couch Stretch MWOD each leg
Hold Side Split on Left Leg for 2 minutes
Hold Side Split on Right Leg for 2 minutes

Strength
Deadlift
135 x 10
155 x 5
175 x 3
185 x 2
195 x 1
205 x 3

WOD
Complete the following:
Weighted Pull-up, 5 rep max
5 lbs
Rest 5 minutes
Weighted Pull-up, 3 rep max
10 lbs
Rest 5 minutes
Weighted Pull-up, 1 rep max
15 lbs

These are clearly a goat. I struggle with non weighted chin ups.

Cash out easy 1 mile run

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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: 26 August 2013 04:06 AM   [ Ignore ]   [ # 3 ]
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J&J, pull ups, push ups, squat

10 rounds
77# C&J
5 pullups, back of chair as support
10 push ups, full length
15 squats

11:59

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“Insanity is doing the same thing over and over again and expecting different results.” Albert Einstein

:n_sunglas:

F/5’2”/150/47
XFIT BDAY 082910

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Posted: 26 August 2013 04:29 AM   [ Ignore ]   [ # 4 ]
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Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Time - 15:56 @ 135lb Rx

Prior to WOD - find 1RM Strict Press - 125lb (x2)

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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: 26 August 2013 04:37 AM   [ Ignore ]   [ # 5 ]
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SATURDAY 130824

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 75 pound Overhead squat, 9 reps

Post rounds completed to comments.
95 was going to be a slog due to hammies still killing me from DL’s, burpees.

7 rounds + 5 GHD’s.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 26 August 2013 04:54 AM   [ Ignore ]   [ # 6 ]
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SWOD:
Back Squat - 260lb target
185, 225, 245, 255, 260lbs x 5

Press - 120lb target
95, 115, 120, 120lbs x 5

WOD: “Dobogai”

Five rounds for time of:
8 Muscle-ups (had to switch to 8 pullups and 8 ring dips after 1st rnd)
22 yard Farmer carry, 45lbs plates

Time - 25:34

GD - sorry to hear about the leg; hoping for a speedy recovery.

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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: 26 August 2013 05:26 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
2:00 Hip Mobility
400m Run
Group Stretch
Split Jerk Foot Work

Strength
20:00 to establish 1RM Split jerk

Session: 45x8, 95x6, 135x3x2, 185x2x2, 225x1x2, 245x1, 260x1, 275x1 (+10#PR)
From jerk boxes

Metcon
21-15-9
Jerk, 135#
C2B

Time: 7:02
Jerk: 10/5/6, 5/5/5, 5/4. C2B: 5/5/5/3/3, 4/2/2/2/1x5, and 1x9.

Then,

4:00 Shoulder Mobility

4x (NFT)
15 GHD Sit-up
10 Ring Push-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: 26 August 2013 05:30 AM   [ Ignore ]   [ # 8 ]
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Aaron_CO - 26 August 2013 05:26 AM

@No Coast

Warm-up
2:00 Hip Mobility
400m Run
Group Stretch
Split Jerk Foot Work

Strength
20:00 to establish 1RM Split jerk

Session: 45x8, 95x6, 135x3x2, 185x2x2, 225x1x2, 245x1, 260x1, 275x1 (+10#PR)
From jerk boxes

Metcon
21-15-9
Jerk, 135#
C2B

Time: 7:02
Jerk: 10/5/6, 5/5/5, 5/4. C2B: 5/5/5/3/3, 4/2/2/2/1x5, and 1x9.

Then,

4:00 Shoulder Mobility

4x (NFT)
15 GHD Sit-up
10 Ring Push-up

Awesome job on the split jerk PR!

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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: 26 August 2013 05:50 AM   [ Ignore ]   [ # 9 ]
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5.3 mile run, then WOD
I finally got a strict pull-up on my own!

5 strict with 2 bands (60# support)
rest
3 strict with 1 band (30# support)
rest
1 strict, NO BAND (Yay!)
Did 2 rounds of above

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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: 26 August 2013 05:58 AM   [ Ignore ]   [ # 10 ]
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4 Week Mass Building Programme
Week 3

5 x 20 HB Back Squats 75-100% of Bodyweight
40kg

75 Banded Hamstring Leg Curl
20,10 (Blue Band) 10,20,15 (Red Band)

75 Calf Raises with 80% of 1RM Back Squat
67.5kg 25,20,20,10

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 26 August 2013 06:25 AM   [ Ignore ]   [ # 11 ]
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Back Squats (Smolov W4D1); Grace

Before: s/m

BS
135x5, 165x3, 185x2, 195x1
7x6@205 high bar

Grace
30 C&J @135
3:32 PR (Previous 3:37 from last April)

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

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Posted: 26 August 2013 06:44 AM   [ Ignore ]   [ # 12 ]
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WU:
3 rounds empty bar
10 deadlifts
10 muscle cleans
10 front squats
10 press

Strength and Skill:
3x10 Deadlift/Bench Press 355/205

WOD:
“Mary”
5 HSPU
10 pistols
15 pull-ups

score: 8 rounds + 15 reps

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M 31/6’0”/209 lbs.

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Posted: 26 August 2013 06:45 AM   [ Ignore ]   [ # 13 ]
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Bench   RAW 44x 10, 132 x 10, 175 x 5, 220 x 5, 264 x 3, 292 x 1 , 308 x 1, 319 x 1, 264 x 5 x 2 paused at chest for 2 count. bar under tension don’t rest on but touch lightly on chest.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          30 minutes Elliptical. 12.2 mph pace.  6.2 miles                                                                                                                                                                                                                                                                       130825 C+J 187 lbs.    5 pull ups Band assist, 10 pushups,15 air squats. .  Paced myself slow since I already had a metcon on Elliptical.  I had to redo C+J on 6th set ,missed the jerk. 10 sets   11 C+J.  time 19:31.  Yup that’s like Glacier speed LOL  Nice little workout. Have a great one all. wink                                                                                                                                                                                                                                                                                OK I guess theres room for 1 more.  130826 weighted pull ups. at 250 +  I am a weighted pullup LOL    Pullups   5 x body weight =255 lbs.,  3 x +10 lbs = 265 lbs.,  1 x + 25 lbs = 280 lbs.  Chin just made it up to bar.

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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: 26 August 2013 06:46 AM   [ Ignore ]   [ # 14 ]
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Glorybelle - 26 August 2013 05:50 AM

5.3 mile run, then WOD
I finally got a strict pull-up on my own!

5 strict with 2 bands (60# support)
rest
3 strict with 1 band (30# support)
rest
1 strict, NO BAND (Yay!)
Did 2 rounds of above

Love those milestones. Congrats on the pullup Glorybelle grin

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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: 26 August 2013 07:11 AM   [ Ignore ]   [ # 15 ]
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Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Time - 15:34 @ 115lb

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M / 27 / 5’11” / 150

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