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Monday, September 2nd, 2013 - Row, Deadlifts, Box jumps
Posted: 01 September 2013 05:23 PM   [ Ignore ]
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MONDAY 130902

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

Post time 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.
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: 01 September 2013 10:26 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As rx

Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight
21 Box jump, 20 inch box

Puppies
Three rounds for time of:
Row 500 meters
10 Deadlifts: 15-45 pound
15 Box jump, 12120 inch box

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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: 02 September 2013 05:29 AM   [ Ignore ]   [ # 2 ]
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Light session today.

Muscle up practice:
2 sets of 2 ring Muscle Ups.  First time I have strung 2 together from the hang.

3 x 10 Snatch at 20Kg

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M/44/5’10”/173#

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Posted: 02 September 2013 06:40 AM   [ Ignore ]   [ # 3 ]
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Strength: back squat
5-5-5
195-205-215(2)

WOD:  THURSDAY 130829

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

10:55

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 02 September 2013 06:48 AM   [ Ignore ]   [ # 4 ]
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Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight
21 Box jump, 20 inch box
16:44

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43/M/5’8”/160# (180# in early 2012)

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Posted: 02 September 2013 07:12 AM   [ Ignore ]   [ # 5 ]
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WU:
Barbell skills
mobility and ROM drills

WOD:
“Hotshots 19”
6 RFT
30 squats
19 power cleans 135#
7 strict pull-ups
400m run

time: 32:30
shared a bar with a partner

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M 31/6’0”/209 lbs.

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Posted: 02 September 2013 08:18 AM   [ Ignore ]   [ # 6 ]
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Morning all, Bench day.  44 x 20, 88 x 10, 132 x 5, 176 x 5, 220 x 3, 264 x 3, 292 x 1, 308 x 1, I was planning on 325 x 1   since I hit 319 x 1 last week,  Just not there today. 270 x 4, paused 2 count at chest.I was trying to get set of 5 . Neck was stiff after. Energy level down today.  shoulder press 88 x 10, 110 x 5 132 x1, 154 x 1, 165 x 1, 176 x 1 fail.  Elliptical 6.4 miles in 30:03 12.9-13.2 mph pace. Good sweat session. looked like I came out of Sauna afterwards. My Wife’s birthday was yesterday so I ate splurge food. Steak, lobster , Cake, Ice cream, beer. Not a great energy meal. Just couldn’t get it going today.  Have a great day all. cheese

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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: 02 September 2013 08:22 AM   [ Ignore ]   [ # 7 ]
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@Home

Warm-up
400m Run
3x: 10 Kipping Swing, 10 Squat
Shoulder/Hip Mobility/Static Stretching
Front Squat: 45x5x2, 75x5x2, 135x5, 165x5

Metcon
20:00 (w/ partner, one partner working at a time, partner finishes round once started)
5 Front Squat, 185#
10 Burpee

Result: 22 rounds + 11 reps
Partnered with my wife today. She did 85#. She didn’t give me much time to rest during her rounds. We switched each round. All FS were UB except one round in the middle when grip slipped during the squat clean rep and had to dump and reset before finishing the other four reps.

Cool Down...400m walk

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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: 02 September 2013 09:27 AM   [ Ignore ]   [ # 8 ]
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Annie Pack: 35-25-20-15 and 10 rep rounds of: Double unders Sit-ups

it took about 17 minutes. double unders are getting better. But most of them still come two or three at a time. I did have a few runs that got me four to six unbroken!  one time I was doing well and it caught me so off guard i lost count and had to stop so that I could start counting again!

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Posted: 02 September 2013 09:42 AM   [ Ignore ]   [ # 9 ]
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4 Week Mass-Building Program
Week 4

6 x 6 HB Back Squat w/2 sec pause in Bottom
55kg, 52.5 x 5

100 Banded Hamstring Curls-Blue Band
30,20,15,20,15

150 Calf Raises w/75% of 1RM Back Squat
63.5kg-30,20,20,20,20,20,20

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 02 September 2013 09:59 AM   [ Ignore ]   [ # 10 ]
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DROMS
MONDAY 130902

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight - 185
21 Box jump, 20 inch box

Time - 11:33

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 02 September 2013 10:14 AM   [ Ignore ]   [ # 11 ]
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Run, pull-ups, sit-ups

Warmup
400 m run
Medicine ball kicking and throwing
Shoulder mobility

WOD
3 RFT
400 m run
20 pull-ups (wide purple band)
30 abmat sit-ups

Time: 16:30

Cash-out
Banded shoulder stretch
Couch stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 02 September 2013 10:37 AM   [ Ignore ]   [ # 12 ]
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130831

“Hotshots 19”

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Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps (subbed 2x45 lb dumbbells)
7 Strict Pull-ups
Run 400 meters

Post time to comments.

Time: 21:50

Everything outside and really humid.  First round everything unbroken.  Cleans rds 2-4 broken 13-6, 12-7, 9-7-3.  Sweaty grip was half the problem.  Pull ups rds 2-4 broken 4-3. Squats unbroken all rds.  Runs felt really slow - sucking wind.  Pull ups after cleans were tougher than expected.  Didn’t feel so good after this one.  Really hit a wall in 3rd round of cleans.

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M 52/5’10”/180

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Posted: 02 September 2013 10:38 AM   [ Ignore ]   [ # 13 ]
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SATURDAY 130831
“Hotshots 19”

Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

24:55.

Peace to all those families and friends left behind.

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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: 02 September 2013 10:44 AM   [ Ignore ]   [ # 14 ]
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Pack w/ 165 lb Deadlifts:

16:42

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 02 September 2013 10:54 AM   [ Ignore ]   [ # 15 ]
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Just did my first Cross Fit workout. its was fun and hard at the same time.
3 rounds for time
500 meter row
12 rep Dead lift -225lbs
21 box jumps 24 inches

Time: 20:19.5

I need a lot of improvement haha. and need to work on form for Dead lift.

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