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Thursday, August 29th, 2013 - Annie
Posted: 28 August 2013 04:26 PM   [ Ignore ]
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THURSDAY 130829

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 130606.

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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: 28 August 2013 04:31 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As rx’d

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups
If you cannot do double unders, sub tuck jumps.

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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 05:09 PM   [ Ignore ]   [ # 2 ]
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50 push ups
50 sit ups
50 squats
6:31

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F/32/5’5”/128lbs

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Posted: 28 August 2013 11:35 PM   [ Ignore ]   [ # 3 ]
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Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Time 6’ 27”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 29 August 2013 01:14 AM   [ Ignore ]   [ # 4 ]
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Rx:

6:17

Awesome!

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Posted: 29 August 2013 04:20 AM   [ Ignore ]   [ # 5 ]
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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

Post loads to comments.

5x35
3x50
1x80

Could go a little heavier on the 5 and 3.  The 1 was sketchy.  Only dip bar available at gym is a gravitron type.  With the 80 lbs dangling between my legs the weight hit the “pad” at the bottom of the dip, and the pad came up with me after that, so there may have been some “assistance”.

Followed up with…....

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M 52/5’10”/180

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Posted: 29 August 2013 04:21 AM   [ Ignore ]   [ # 6 ]
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130829

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 130606.

Time: 8:06

Last time 130606: 8:05

DUs unbroken 50,20, and 10, misses in the 40 and 30.  All Situps unbroken, Abmat, hands flat on floor.

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M 52/5’10”/180

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Posted: 29 August 2013 04:34 AM   [ Ignore ]   [ # 7 ]
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“Annie”
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders, no rope, subbed tuck jumps
Sit-ups
16:45

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43/M/5’8”/155# (180# in early 2012)

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Posted: 29 August 2013 05:01 AM   [ Ignore ]   [ # 8 ]
Big Dawg
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August 29, 2013

Run 1 Mile

Warm up - walk .60 miles

Run 1 Mile - 8:46 (an old man PB)

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: 29 August 2013 05:03 AM   [ Ignore ]   [ # 9 ]
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Garddawg - 28 August 2013 04:31 PM

Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

If you cannot do double unders, sub tuck jumps.

16:57, mostly subbing with tuck jumps

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Posted: 29 August 2013 05:42 AM   [ Ignore ]   [ # 10 ]
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Ran 5.6 miles then WOD
subbed tuck jumps for DUs today and last time
unanchored sit ups today vs anchored on ghd last time
13:55 today vs 18:25 on 130606

Note to self: Get working on those double unders, woman!

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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: 29 August 2013 05:58 AM   [ Ignore ]   [ # 11 ]
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Weighted Pullups

Std. Warmup x2 (minus pullups)

Complete the following:
Weighted Pull-up, 5 rep max (15lb)
Rest 5 minutes (Basketball)
Weighted Pull-up, 3 rep max (35lb)
Rest 5 minutes (Basketball)
Weighted Pull-up, 1 rep max (50lb)

That’s a PR, I’m pretty sure. I tried to do 2 reps, but couldn’t quite get above the bar.

Cashout:
65-75-80lb Forearms curls
40-60ft Handstand Walk on wall
60-70-70lb Bicep curls

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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: 29 August 2013 06:01 AM   [ Ignore ]   [ # 12 ]
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Russian Twists, Situps; Bar Complex AMRAP

Before: s/m

100 Russian Twists 45#
w/5 situps EMOM starting at 0:00
2:42

20:00 AMRAP 45#
5 deadlifts
5 bent rows
5 hang power cleans
5 push press
5 front squat
5 squat thrusts
14 rds + 13 reps

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

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Posted: 29 August 2013 06:10 AM   [ Ignore ]   [ # 13 ]
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weighted Dips 130828     5 x 50 lbs.  3 x 75 lbs. 1 x 100 lbs. I worked for that one big surprise                                                                                                                                      I did 5   15 ft. Rope climbs to finish. Foot placement on rope was hit and miss today. have to work that element more                 Just wasn’t enough. I did 1 more rope climb for 6. Got out the light hammer ,16 lbs. Scottish highland games in 6 weeks grin  Fun stuff. practiced some throws ,2 of 5 over 70 feet. Happy with that for a start of training. practiced single unders 2 x 100, very broken. I did manage 45 unbroken on 1st set.  Have a great day one and all.  grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 29 August 2013 06:13 AM   [ Ignore ]   [ # 14 ]
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Glorybelle - 29 August 2013 05:42 AM

Ran 5.6 miles then WOD
subbed tuck jumps for DUs today and last time
unanchored sit ups today vs anchored on ghd last time
13:55 today vs 18:25 on 130606

Note to self: Get working on those double unders, woman!

Smoking today! Great improvements Glorybelle! grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 29 August 2013 07:02 AM   [ Ignore ]   [ # 15 ]
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WU:
running drills
general mobility

Strength and Skill:
5x5 Deadlift 305, 375, 415, 435, 450
5x10 Strict Press (95#)

WOD:
“Helen”
3 RFT
run 400m
21 kb swings 24kg
12 pull-ups

time: 9:19

confirmed run route was actually 400m.

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M 31/6’0”/209 lbs.

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