3 of 3
3
Friday, August 30th, 2013 - Swim or Run or Row or Bike
Posted: 30 August 2013 06:46 PM   [ Ignore ]   [ # 31 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
OPG57 - 30 August 2013 05:12 PM
jennmedic - 30 August 2013 04:23 PM

Warm Up


10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

1:09, 1:09, 1:13, 1:10, 1:10, 1:11, 1:14, 1:14, 1:13, 1:13

All times were on stationary bike. Had several interruptions due to being at work phones etc…

Cash Out
Chest Strength Day
Flat bench w DB
5x8
50-65-80-90-90
Incline DB
5x8
50-65-80-90-90
Flat Bench Bar
5x8
185-205-215-225-225
Chest Flys. Flat and incline
5x10
25-30-35-40-45

Finished day with 2 hour RIT drill. Full turnouts breathing air.

Done

Good workout Jennmedic, RIT drills sound fun. I used to be on Haz. Spill team as Equip. Operator . Dozers, Loaders, Graders for Containment, Wearing Level A suit with SCBA.I can relate grin  Have a good one.  OPG57

Thanks OPG57. That’s cool my station is a dedicated hazmat station.

 Signature 

“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 30 August 2013 07:27 PM   [ Ignore ]   [ # 32 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14223
Joined  2004-06-18

Front squats
5 second eccentric
95 x 5
115 x 5
135 x 5

3 x 4:00 AMRAPs, rest 3:00
9 thrusters, 95#
18 DUs
3 rounds

15 thrusters
30 DUs
2 Rounds

21 Thrusters
42 DUs
1 rounds

100 GHD sit ups


Leg still swelling pretty good.

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 30 August 2013 08:00 PM   [ Ignore ]   [ # 33 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
Garddawg - 30 August 2013 07:27 PM

Front squats
5 second eccentric
95 x 5
115 x 5
135 x 5

3 x 4:00 AMRAPs, rest 3:00
9 thrusters, 95#
18 DUs
3 rounds

15 thrusters
30 DUs
2 Rounds

21 Thrusters
42 DUs
1 rounds

100 GHD sit ups


Leg still swelling pretty good.

Wonder what causes that LOL

 Signature 

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

Profile
 
 
Posted: 30 August 2013 08:07 PM   [ Ignore ]   [ # 34 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  763
Joined  2009-06-02

Was supposed to be a rest day but what the heck!
Cloudy only 97 F let’s Ho and mess around in the garage…
Warmed up and
7x3 hand squat clean @95#

Then strength
Clean and Jerk 7x1
155#-170#-185#-200#F-200#PR-205#F-205#F
Was not able to pull all the way through on the clean at 205#
Ill take the 200# PR

Then
Annie

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

Got an AB cramp in 3 rd round and lost some time and some misses on DU
But first time doing real ones

Time - 6’58

Cool down
Ran 2 miles in stormy and windy weather - 14’32 @7’15 pace

I posted this in the wrong day!!!!

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 30 August 2013 10:16 PM   [ Ignore ]   [ # 35 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2008-05-23

Bike ride X 2 + chin up & Press combo

AM - Bike ride to work. 27min ave 127bpm + One arm press + Chin up ladder > 1,2,3 X 2
Later in day 5,3,1 + 3,2,1 Pull ups with work vest

PM - Bike ride home 22.43 min ave 118bpm (Tail wind.. was fun!!)

Need to work in Pistols into my work day to build my leg strength…

 Signature 

GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

Profile
 
 
Posted: 31 August 2013 08:25 AM   [ Ignore ]   [ # 36 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  155
Joined  2008-12-01

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

10 rounds of Run 400 meters: 1:45, 1:47, 1:43, 1:40, 1:38, 1:35, 1:35, 1:32, 1:34, 1:32.

Run .5 mile warm up and .5 mile cool down

Total mileage of 3.5 miles

Profile
 
 
Posted: 31 August 2013 10:24 AM   [ Ignore ]   [ # 37 ]
Stray Dawg
Avatar
RankRank
Total Posts:  23
Joined  2013-08-11

Warmup:

- Double unders until fail!

3 rounds of 10 reps of:

- Samson Stretch
- Overhead Squat with broomstick
- Sit-up
- Back-extension

Workout:

WOD 130822 - “DOBOGAI” (RIP) - Puppies/Pack

Seven rounds for time of:

- 8 Muscle-ups
- 22 yard Farmer carry, 50 pound dumbbells

Time: 21’35”

 Signature 

M / 21 / 161lb (73kg) / 5’9” (180cm)

“Quis attero mihi tantum planto mihi validus!”

Profile
 
 
Posted: 31 August 2013 11:52 AM   [ Ignore ]   [ # 38 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  365
Joined  2013-03-11

8 rounds with a 2 minute rest in between, of 400 meter run

Didn’t write the times, but average was around 2:20. Last one was 1:50.  Hot and humid made it more fun.  sweating  Not impressive times, but I consider it progress since I really haven’t been running.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 31 August 2013 01:33 PM   [ Ignore ]   [ # 39 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  619
Joined  2010-06-18

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
15:58

Kyla 14:53

 Signature 

M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

Profile
 
 
Posted: 31 August 2013 11:20 PM   [ Ignore ]   [ # 40 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  385
Joined  2010-11-20

10 rounds with a 2 minute rest in between, of any

Run 400 meters

1: 1:30
2: 1:32
3 1:28
4: 1:30
5: 1:31
6: 1:33
7: 1:32
8: 1:32
9: 1:34
10: 1:34

Total time: 15:16(active) + 18(rest) = 33:16

Total distance: 4.6 km - My initial meassurement proved to be less than accurate…:o(

 Signature 

M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

Profile
 
 
   
3 of 3
3