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Friday, September 6th, 2013 - Griff
Posted: 05 September 2013 05:22 PM   [ Ignore ]
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FRIDAY 130906

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 120224.

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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“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.”
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Posted: 05 September 2013 07:10 PM   [ Ignore ]   [ # 1 ]
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Be careful with this one. It looks easy but I have seen many people have trouble walking the next day because they underestimated it.


Big Dawgs - Porch - Pack

As Rx’d


Puppies:

For time:
Run 400 meters
Run 100 meters backwards
Run 400 meters
Run 100 meters backwards

Post time to comments.

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

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M/54/5’11”/190

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Posted: 05 September 2013 10:56 PM   [ Ignore ]   [ # 2 ]
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Linda”

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

Deadlift: 1 1/2 body weight (Scaled to 1 1/4 80kg)
Bench press: body weight (Scaled to 60 Kg, I weigh 65)
Clean: 3/4 body weight (As Rx 50Kg)

Time 18’ 23”

Pleased with today, feel like I could wrestle a lion this morning, was aiming for sub 20min again, just got in there, those are the heaviest cleans I have managed to cocsistantly do and keep good for on so progress is being made.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 06 September 2013 12:30 AM   [ Ignore ]   [ # 3 ]
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WOD   “Griff”

For time:  13.34
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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AGE: 54 Height 1.67m Weight 57kg.

Talked into CrossFit by my 2 Sons. Thank you!

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Posted: 06 September 2013 12:36 AM   [ Ignore ]   [ # 4 ]
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Crap I only did power cleans, didnt realise it was a full squat cleans, my bad!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 06 September 2013 03:39 AM   [ Ignore ]   [ # 5 ]
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Friday 9-6-2013

Flexibility

2 min bottom of squat
1 min shoulder
1 min each leg front split
2 min center split

Weighted chin up
10 x regular
5 x 2.5 lbs
2 x 5 lbs
3 x 7.5 lbs

3 sets of 10 butterfly kip first portion

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

My “box” is at the top of a really steep hill.  800’s are 400 down then up and 400’s backwards were 1 up and 1 down.

15:24

Cash out 2 x 9 snatch balance at 95-105 with 3 reps per min EMOM.  Stand up in lockout position. 
3 at 95 3 at 95 3 at 95 each min then repeat with 105

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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: 06 September 2013 04:06 AM   [ Ignore ]   [ # 6 ]
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Rest day, Feel pretty good after Deadlifts yesterday . Happy Friday everyone grin

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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: 06 September 2013 04:24 AM   [ Ignore ]   [ # 7 ]
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“Donny”

21-15-9-9-15-21 reps for time of:
225 pound Deadlift - Scaled to 215#
Burpee

Time - 18:48 Holy Hell that was tough.

Part of me feels like I should have scaled this down more to get through it faster, but the other part of me feels like I should have just sucked it up and done it “As Rx.” One thing for sure is that it was one hell of a workout.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 06 September 2013 04:29 AM   [ Ignore ]   [ # 8 ]
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Warm up 3x10(pull up, push up, sit up, squat)

Front squat 10x45, 10x95, 10x135, 5x185, 3x220, 5x230

LBBS 15x230

Emom 10 mins
5 squat cleans, 115
5 kipping ring dips

27-30 secs each, this was nauseatingly hard although that be as much due to low moto today.

Press tomorrow, catch up back squats on Monday and I will have made it through a full pretty complete CFSB cycle.  On my way back!

Cheers, kempie

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Take a deep breath ... Now do it again!
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BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 06 September 2013 04:38 AM   [ Ignore ]   [ # 9 ]
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3 x Max reps Deadlift w/45-60% of 1RM
60kg-15,20,21

4 x 20 DB Rows
6kg

100 Bicep Curls w/Barbell
7kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 06 September 2013 04:59 AM   [ Ignore ]   [ # 10 ]
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WU: foam rolled, stretched and completed progression w/ 45lb bar
Jump Shrug x5
High Pull x5
Muscle Snatch x5
Drop Snatch To Power Position x5
Overhead Squat x5
Sotts Press x5
Duck Walk: 5 steps forward and backward
Tall Snatch x5

SWOD: Power clean 155lbs
95, 115, 135, 155lbs x 5

WOD: RIP “Roney”
Four 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

Time - 23:12

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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: 06 September 2013 05:23 AM   [ Ignore ]   [ # 11 ]
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@No Coast

Warm-up
Front Rack mobility
500m Row
Group Warm-up

Strength
Deadlift, 5@65%, 5@75%, 5+@85% (based on 92.5% of 1RM)
Session: 45x10x2, 135x5, 185x5, 225x5, 275x5, 315x5, 350x8

Weighted PU, 5@65%, 5@75%, 5+@85% (based on 55% of 1RM)
Session: BWx5x2, 31x5, 35x5, 40x9

Metcon
5x
5 Thruster, 135#
10 Burpee-Pull-up

Time: 8:40
Thrusters UB. Burpee-PUs slow and steady.

Cool Down...200m walk

Then,

4:00 Hip Mobility

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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: 06 September 2013 05:38 AM   [ Ignore ]   [ # 12 ]
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130906

Standard WU

“Linda”

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

Deadlift: 145#
Bench press: 120# (60# DB’s)
Squat Cleans: 70#

23:56

20 minutes of step work.

Squat cleans are definitely the weakest of the three for me.  Should be able to increase the weight next time around.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 06 September 2013 07:45 AM   [ Ignore ]   [ # 13 ]
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Snatch; Fight Gone Bad

Before: s/m

Snatch (just working the move, not trying to PR today)
Some Burgener-ish stuff and some reps with empty bar, then a couple of singles at 75 and 95.
105-115-125F-125-135-125 all 1x

FGB
118, 88, 91
297

PR is 299. I think 118 might be a 1-round PR, though. Hard to believe I couldn’t find 3 or 4 more reps somewhere, but not going to sweat that too much at this point. Next time 300+.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 06 September 2013 07:52 AM   [ Ignore ]   [ # 14 ]
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Warm Up


“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

BW this AM 192
DL 295
BP 195
Cleans 145

30:15

DL were tough not sure i have ever pulled that much weight for that many reps.
Planned on a double today. Not happening. My time was slow but considering weight I am ok with it. Always room to improve.

Cash Out
Very slow mow.  My legs are trashed. The 92 year old grandma next door was taunting me to go faster LOL.

Done.

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“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

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Posted: 06 September 2013 07:56 AM   [ Ignore ]   [ # 15 ]
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jennmedic - 06 September 2013 07:52 AM

Warm Up


“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

BW this AM 192
DL 295
BP 195
Cleans 145

30:15

DL were tough not sure i have ever pulled that much weight for that many reps.
Planned on a double today. Not happening. My time was slow but considering weight I am ok with it. Always room to improve.

Cash Out
Very slow mow.  My legs are trashed. The 92 year old grandma next door was taunting me to go faster LOL.

Done.

good work; do you have three bars or did you change weights?

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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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