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Thursday, September 5th, 2013 - Linda
Posted: 05 September 2013 04:49 PM   [ Ignore ]   [ # 46 ]
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20130905 Thu

“Roney”
Pack light
three rounds for time of:
Row 200 meters
75 pound Thruster, 11 reps
Row 200 meters
75 pound Push press, 11 reps
Row 200 meters
75 pound Bench press, 11 reps
17:56

Started with 95# but it would have made the workout a slog.  Started with run but had to move inside due to a thunderstorm.  I figured holding a six foot steel bar during lightning probably wasn’t a good idea.

RIP.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 05 September 2013 05:01 PM   [ Ignore ]   [ # 47 ]
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LBBS 5x110kg (PR 5kg 130219)

“Linda”
Pack:
Scale the weight back by 1/3
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: body weight: 78kg
Bench press: 2/3 body weight: 51kg
Clean: 1/2 body weight: 40kg

10:22

mwod last nite
3:00ea tricep ext smash on barbell
2:00ea voodoo elbow mob
2:30ea double lacrosse ball forearm smash
2:00ea voodoo wrist mob
0:30 pelvis reset ...CLUNK!
6:00 low back smash single lacrosse ball
4:30     ”      double lacrosse ball
2:00ea lateral hip opener
4:30 global gut smash
38.5 total

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M 29 178cm 80kg

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Posted: 05 September 2013 05:15 PM   [ Ignore ]   [ # 48 ]
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pack
did the RX’d weights just reduced volume to
10-8-6-4-2
12:55
felt like i could have done the full volume when i finished but with the first round ifelt like it would have been hard as my bench press is kind of a weak spot for me.

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Male
23
5’10
165

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Posted: 05 September 2013 05:42 PM   [ Ignore ]   [ # 49 ]
Big Dawg
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Linda using the 100218 Pack scaling:  http://www.crossfitbrandx.com/index.php/forums/viewthread/9624/

Pack:
10-9-8-7-6-5-4-3-2-1* (see below) reps of the triplet:

Scale the weight to around
Deadlift: body weight—> rounded up to 215
Bench press: 3/4 body weight—> rounded up to 165
Clean: 1/2 body weight—> rounded up to 110

52:09

Only had one bar, so changing weights took *forever*.  Decided during the round of five to do 10-9-8-7-6-5-5-5 instead of ...3-2-1 so that I could work faster.  Hope nobody thinks that’s cheating.  raspberry

Compare to 120709:

37:46   MISscaled Brand X Puppy (http://www.crossfitbrandx.com/index.php/forums/viewthread/9624/) Did 10-9-8-7-6-5… DL@50%BW, BP@.33%BW, CL@.25%BW

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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: 05 September 2013 06:33 PM   [ Ignore ]   [ # 50 ]
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12:oo noon
w/u 20’s arm circles each way and chest opener
20 leg swings ftb, sts
30 jumping jack

Buy in:  done while cooling down after WOD
Low lunge 2:00
Bottom of the squat 2:00
Hamstring on box stretch 2:00


Wod:
10 down to 1
Toes to bar
2 up to 20 going by 2’s box jumps
250 m row between each rnd—- shared a rower so ran if rower was taken

margaret 25:30
all toes to bar unbroken
step up for BJ - stitches come out tomorrow and I still don’t have shin guards
ran three of the rds

Darla 26:41
scaled to 80%
skipped 9’s on TtB, 18’s on BJ, 200m row or 150m run I think she ran four times

Cash out:
Partner carry switching off for max distance in 8 mins

we got about 600m Darla did 75% of the carry I weigh 156, Darla weighs 210#,
needed to find various rocks etc to switch at

5:30PM weightlifting club at Roots
w/u 30 jumping jacks
5 burpees
20’s both way arm circles and chest openers
6’s with bar press, FS, RDL with big shrug at top

7x3 3 position clean with split jerk
w/u 2x3 with bar
63-83-93not clean-93-98-03-108
3x1 @top weight C&J
108-108-108
still a little soft on the jerk need to consistantly split wider

Clean position and hook grip DL
3x5 133-173-183
hurts my thumbs

12 minutes BS
5x2
83-113-133-143-158


tired and very hungry

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 05 September 2013 06:33 PM   [ Ignore ]   [ # 51 ]
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pack
did the RX’d weights just reduced volume to
10-8-6-4-2

bench press - 220

cleans - 165

dead lifts - 330

much tougher than I expected and changing weights took awhile.

29:30

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Posted: 05 September 2013 06:49 PM   [ Ignore ]   [ # 52 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
2 rounds of:
5 deadlifts, 50 lbs
5 bench press, 50 lbs
5 power cleans, 50 lbs

WOD:
scaled “Linda”
10-8-6-4-2 reps:
Deadlifts, 98 lbs
Bench press, 80 lbs
Cleans, 70 lbs

Time: 22:09

C/O:
stretching

Only have one bar, so I had to change plates between each set. Did the cleans as power cleans. I haven’t bench pressed in probably 3 years. Should have gone a little heavier.

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 05 September 2013 06:57 PM   [ Ignore ]   [ # 53 ]
Big Dawg
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130905
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift: 205lbs
Bench Press: 115lbs
Clean: 95lbs

B/I: HB 3/1x3

Time: 21:39

C/O: Stretch - 10 mins.

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You are not a beautiful or unique snowflake.

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Posted: 05 September 2013 07:07 PM   [ Ignore ]   [ # 54 ]
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With BBoJ at Turtle Bay

5 Rds
200 m run
25 squats
20 push ups

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

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@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 05 September 2013 07:45 PM   [ Ignore ]   [ # 55 ]
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Went light today, and not very fast.
19:30
DLs 105#
BP 75#
Squat cleans 55#

Had crazy dehydration cramps in my abdomen and legs (calves). Though I was plenty hydrated. Must still be fatigued.
Scarfed some serious carbohydrates afterward… my body craved them.

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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: 05 September 2013 08:41 PM   [ Ignore ]   [ # 56 ]
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THURSDAY 130905

Run 2.5 mi.  20:01 min. 

XFit - “Linda” - Pack (reduced weight option) - For Time

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 3/4 body weight (115 lbs)
Bench press: just over 1/2 body weight (85 lbs)
Clean: just under 1/2 body weight (65 lbs)

Time: 35:50 min.

* Original post said set up three stations and go for time… small home gym, couldn’t set up three stations. Made it work, kept a steady pace transitioning between the triplet, but a lot of “wasted” time *

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 05 September 2013 09:17 PM   [ Ignore ]   [ # 57 ]
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Glorybelle - 05 September 2013 07:45 PM

Went light today, and not very fast.
19:30
DLs 105#
BP 75#
Squat cleans 55#

Had crazy dehydration cramps in my abdomen and legs (calves). Though I was plenty hydrated. Must still be fatigued.
Scarfed some serious carbohydrates afterward… my body craved them.

Good numbers Glorybelle. Carbs ? Heck yeah! Pizza is my favorite Carb LOL Washed down with frosty adult beverage cheese I’m sure you and firefighter hubby have never tried that combo tongue wink Take care

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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: 05 September 2013 09:23 PM   [ Ignore ]   [ # 58 ]
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60 min bike
285 watts
105 rpm
23.9 mph all avg

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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)

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Posted: 06 September 2013 07:45 AM   [ Ignore ]   [ # 59 ]
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3 rft
15 thrusters (75)
12 burpees

7:10

rest 5 minutes, then run 2 miles

15:04

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Posted: 06 September 2013 07:48 AM   [ Ignore ]   [ # 60 ]
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OPG57 - 05 September 2013 09:17 PM

Good numbers Glorybelle. Carbs ? Heck yeah! Pizza is my favorite Carb LOL Washed down with frosty adult beverage cheese I’m sure you and firefighter hubby have never tried that combo tongue wink Take care

Thanks OPG! I’m definitely not a strict paleo person. I love cheese too much. :p But I do try to eat whole foods as much as possible. However, last night after that workout, I scarfed down a toasted bagel with butter and cream cheese and washed it down with a fruit smoothie with protein. I confess, beer is more of my husband’s drink. I prefer whiskey. Oops!

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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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