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Tuesday, September 3rd, 2013 - Rodney - RIP
Posted: 02 September 2013 05:53 PM   [ Ignore ]
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TUESDAY 130903

“Roney”

Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps

Post time to comments.

Hero_RonanKerr_th.jpg

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

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.

And as much as I didn’t want to see this new Hero WOD or any ever again, it does address the question I’ve seen asked about why all of them are for americans.

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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: 02 September 2013 07:05 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d

Women - 95

The Porch
Four rounds for time of:
Run 200 meters
115 pound Thruster, 11 reps
Run 200 meters
115 pound Push press, 11 reps
Run 200 meters
115 pound Bench press, 11 reps

Women - 85

Pack
three rounds for time of:
Run 200 meters
95 pound Thruster, 11 reps
Run 200 meters
95 pound Push press, 11 reps
Run 200 meters
95 pound Bench press, 11 reps

Women - 65

Puppies
Three rounds for time of:
Run 200 meters
15-25 pound Thruster, 11 reps
Run 200 meters
15-25 pound Push press, 11 reps
Run 200 meters
15-25 pound Bench press, 11 reps

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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 11:12 PM   [ Ignore ]   [ # 2 ]
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30/08
Annie ‘Pack’
Can’t do double unders. And lord knows I have tried! Subbed tuck jumps:
35-25-20-15-10
Tuck jumps
Normal sit ups
17:30

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Posted: 02 September 2013 11:17 PM   [ Ignore ]   [ # 3 ]
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02/09
Hotshots 19 RIP
Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

37:18. Really beasted my legs this one. Had to break the cleans down mostly to sets of 7/6/6

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Posted: 02 September 2013 11:57 PM   [ Ignore ]   [ # 4 ]
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02/09/13

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

40-45-50-55-57Kg
50-55-57-60-65Kg
50-50-50-40-40Kg

I dropped the weight on the push jerk, my teqnique didnt feel to goo, I will hunt for a coach and see what I can do about that, not great for the rest of the workout, weak shoulders it would seem.

03/09/13

Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight (50kg)
21 Box jump, 24 inch box

Time 12’ 27”

Nice workout

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 03 September 2013 02:32 AM   [ Ignore ]   [ # 5 ]
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Warm up: 1000m row

Metcon <20:
20 mins AMRAP:
10 T-bar swings 24kg,
10 box jumps 20”,
10 ring dips
Score: 9 rounds +10 swings +4 jumps
Last time got 8+ rounds in 15 mins so was expecting better. Slowed down to 2 or 3 reps at a time on dips.

Skills: 1 min max sit ups (abmat butterfly legs, not anchored) - 28
Max handstand hold back to wall - 47 secs
10 box jumps 28”, 10 box jumps 30” (never done 30” before)

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M/47/80kg

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Posted: 03 September 2013 03:35 AM   [ Ignore ]   [ # 6 ]
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Sept 3, 2013

Flexibility

1 min shoulder left and right
2 min bottom of squat
1 min couch stretch each leg

“Roney”
Pack scaling down from 135 lbs
three rounds for time of below

Run 200 meters
95 pound Thruster-squat below parallel then press weights overhead, 11 reps
Run 200 meters
95 pound Push press, 11 reps
Run 200 meters
95 pound Bench press, 11 reps

A serious knock me on my butt WOD. Wanted to pull under 20 min but couldn’t quite get it. 21:51

Cash out with 3 sets of 10 chest to bar chin ups

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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: 03 September 2013 03:37 AM   [ Ignore ]   [ # 7 ]
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Good morning everyone!!!

might as well post my results while I wait for my iron to warm up,

SATURDAY 130831

“Hotshots 19”

Puppies
Three rounds for time of:
15 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups assisted
Run 400 meters

32:09

That one hurt, but I feel I could of pushed myself a bit more…...I’m a bit disappointed in myself

Have a good one!!
Later

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M/35/6’0”/238lbs/tons ‘o’ fat %

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Posted: 03 September 2013 04:21 AM   [ Ignore ]   [ # 8 ]
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Death by : Tyre Flip

Using an 88Kg tyre
1st min 1 flip, 2nd min 2 flips…

11 Rounds +10 flips = 76 flips in total.

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M/44/5’10”/173#

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Posted: 03 September 2013 04:28 AM   [ Ignore ]   [ # 9 ]
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Rest day, Neck still stiff.

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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: 03 September 2013 04:48 AM   [ Ignore ]   [ # 10 ]
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SWOD:
Back Squat - target 265lbs
85, 135, 205, 225, 245, 265lbs x 5

Press - target 122.5lbs
45, 95, 115, 120, 125lbs x 5

Deadlift - target 255lbs
135, 185, 225, 245, 255lbs x 5

WOD: 2 rounds of run 400m
1:34 & 1:26

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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: 03 September 2013 06:36 AM   [ Ignore ]   [ # 11 ]
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Deadlifts; Fran

Before: s/m

DL
135x5, 185x3, 225x2
255x1, 275x1, 290x3, 305x3
Bad math. Thought the last two sets were 310 and 325. Felt like they were. Need some DL work I think.

Fran
21-15-9
95# thrusters (21-11/4-9)
Pullups (narrow purple band) (16/5-5/5/5-5/4)
5:39 (pr is 4:44 Rx’d)

Time to face the music on this one. Could have been worse.

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

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Posted: 03 September 2013 06:39 AM   [ Ignore ]   [ # 12 ]
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Hi Mods, can the thread title be updated to “Roney” and not “Rodney”? Just want to make sure we show proper respect to Ronan Kerr. Thank you!

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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: 03 September 2013 07:21 AM   [ Ignore ]   [ # 13 ]
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Swing, lunges, ghd (press)

Wu: yes

CFSB:
Press 3x52.5 and 15x30

WOD
21-15-9
KB swing 11/2 pood (russian)
Weighted lungs, 40 kg (barbell)
GHD sit ups (progression)
7:11
Swings to light. Lunges mean, broken in sets of 2-3.

MWOD:
K* 10 minutes

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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: 03 September 2013 08:59 AM   [ Ignore ]   [ # 14 ]
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Pack:  20:05

RIP

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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: 03 September 2013 09:06 AM   [ Ignore ]   [ # 15 ]
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Press it Out!

Std. Warmup x2 (subbed Muscle Up Practice (rings))

Shoulder press 1-1-1-1-1 reps (45-65-95-115(F)-105)
Push press 3-3-3-3-3 reps (65-75-95-105-115)
Push Jerk 5-5-5-5-5 reps (65-75-85-95-115)

Cashout:
Ring Pullups (practice)
4-4-6-6

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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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