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Wednesday, August 28th, 2013 - Weighted Dips
Posted: 27 August 2013 04:15 PM   [ Ignore ]
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WEDNESDAY 130828

Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max

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“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.”
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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 27 August 2013 07:35 PM   [ Ignore ]   [ # 1 ]
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This is just like the pull up wod a couple of days ago.  If you can do a dip unassisted then do this as rx.  If not use the day for some volume work with an assistance machine or bands.

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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: 28 August 2013 04:03 AM   [ Ignore ]   [ # 2 ]
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30 Pull-ups
30 Box Jump (24 In.)
100 Double Unders
30 Push Press, 40 kg
30 Front Squats, 40 kg

9:40

Couldn’t get the DUs today, mainly single figure reps.

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M/44/5’10”/173#

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Posted: 28 August 2013 04:43 AM   [ Ignore ]   [ # 3 ]
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SWOD: Complete the following:
Weighted Pull-up, 5 rep max - 25, 30, 35lbs x 5
Rest 5 minutes
Weighted Pull-up, 3 rep max - 45, 50, 52.5lbs x 3
Rest 5 minutes
Weighted Pull-up, 1 rep max - 60, 65, 70lbs x 1

WOD: Ten rounds for load and time of:
1 Clean and Jerk - 155lbs
5 Pull-ups
10 Push-ups
15 Squats

Time - 16:48

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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: 28 August 2013 04:49 AM   [ Ignore ]   [ # 4 ]
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OBX vacation wods 1, 2, 3

beach wod day 1
6 rounds
10 kbs 35/20#
50 meter sprint
10 burpees
50 meter sprint

*times approx 10-12 min

day 2
3 rounds
30 step OH walking lunge 35/20
100 meter run + up stairs
15 hr push ups
100 run

All ended about 10 min*

day 3
5 rounds
20 jump touch 12”
10 split jumps
10 burpees
5 kte
5 hspu

Karen - 14:06
Bob - 14:16
Abby - 14:20

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 28 August 2013 04:50 AM   [ Ignore ]   [ # 5 ]
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DL/Burpee (old workout)

“Donny”

Std. Warmup x2

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

Time - 18:30

Burpees kill me….

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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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Posted: 28 August 2013 04:51 AM   [ Ignore ]   [ # 6 ]
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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

35
55
75

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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: 28 August 2013 05:20 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
6:00 Tricep Mobility
400m Run
Group Stretch
3x: 10 Kipping Swing, 5 Kick-up to Handstand, 10 Jumping Squat

Strength
5-3-1 Deload Week

Squat -> Overhead Squat at x5 @40%, @50%, @60% (based on 90% of 1RM)
Session: 45x8x2, 75x5, 95x5, 125x5

Press -> Split Jerk at x5 @40%, @50%, @60% (based on 90% of 1RM)
Session: 75x6, 100x5, 125x5, 150x5

Metcon
12:00
8 HSPU (1 Abmat)
8 Box Jump, 28”
1 Rope Climb

Result: 7+13
HSPU were UB, UB, UB, UB, 6/2, 3/3/2, 4/2/2, 4/2/2.

Then,

5:00 Shoulder Mobility

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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: 28 August 2013 05:23 AM   [ Ignore ]   [ # 8 ]
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Warm up: 25 abmat sit ups, 25 push ups, 25 squats

WOD 130822 Dobogai
5 RFT of:
4 MU (subbed 3 pull ups + 3 dips per MU),
20m farmers carry w 20kg plates
Time: 17:54
Planned on 7 rounds, did 3 rounds with false grip ring pull ups and ring dips then these started getting way too slow so I switched to normal pull ups and bar dips for 2 more rounds and stopped at 5. I’ve completely lost my muscle up mojo (what little I had) - need to go back to working ring pull ups and dips to get my strength up.

Skills: max TTB - 17

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M/47/80kg

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Posted: 28 August 2013 05:45 AM   [ Ignore ]   [ # 9 ]
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August 28, 2013

1 mile Run

Warm up - walk .61 miles

Run 1 mile 9:24(PB post 50)

Cool down - walk .62 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: 28 August 2013 05:49 AM   [ Ignore ]   [ # 10 ]
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chipper for time:
300 Single Unders (sub for 100 doubles)
90 Squats
80 Sit ups
70 Push ups
60 Lunges (in place)
50 KB Swings 55lb db (sub for 53lb kb)
40 Pull Ups
30 Russian Twist 25lb (over and back is 2 reps)
20 KB Snatch (alternating arms) 55lb db (sub for 53lb kb)
10 Burpees

Time: 29:45 - dissapointed in this time

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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: 28 August 2013 06:17 AM   [ Ignore ]   [ # 11 ]
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Morning all, Beautiful Day here.  10 minute warm up on Elliptical to get the blood flowing in legs.  2 miles @ 12.4 mph.              Deadlifts week 3,    132 x 10,  176 x 5, 220 x 5,  264 x 3,  308 x 3,  352 x 5,  374 x 3,  402 x 2.                                                  I tried dips to warm up chest but my pecs are still blitzed from heavy bench Monday.                                                                                                                              Looking forward to weighted dips tomorrow   grin                      Have a great day all.

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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: 28 August 2013 07:25 AM   [ Ignore ]   [ # 12 ]
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Thruster (DL)

Wu: yes

CFSB:
DL 3X125

WOD:
Thruster work + find 1rm
Result 60 kg Did not go further. Form would have suffered.

Then..

Short met
21-15-9
Ring row
Ghd sit ups, progressin
3:01

MWOD:
To be done

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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: 28 August 2013 10:01 AM   [ Ignore ]   [ # 13 ]
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“Dobogai”

Warm- up: Rowing

Dobogai

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

6:38

I should have done Rx’d with bar MU.  At the end of the WOD I decided to do Pack a second time using rings off my knees (the problem is I find I can’t help but cheat a little with my toes on the way up…) and 60lb db for the farmer’s carry.

5:25

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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: 28 August 2013 11:35 AM   [ Ignore ]   [ # 14 ]
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After 6 mile run warm up, tried to do 1 ring dip without a band and couldn’t get elbows straight at the top.

Subbed 2 rounds of 10-5-3 ring dips using 30# support band.
Took 3-5 minutes rest between each set and round.

@OPG, good work on the DLs.

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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: 28 August 2013 11:43 AM   [ Ignore ]   [ # 15 ]
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Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max

16lb
22lb
38lb

1 mile run 8.25

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