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Saturday, September 7th, 2013 - Barbara
Posted: 06 September 2013 04:49 PM   [ Ignore ]
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SATURDAY 130907

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Compare to 121114.

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: 07 September 2013 10:04 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rxd

Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments

Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies if you cannot do pull ups do assisted or beginner pull ups.

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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: 07 September 2013 10:09 AM   [ Ignore ]   [ # 2 ]
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Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments

1st - 2:19
2nd - 2:19
3rd - 2:18
4th - 2:15
5th - 2:16

Total: 23:27

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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.”

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Posted: 07 September 2013 10:15 AM   [ Ignore ]   [ # 3 ]
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Four-mile “easy” run. Shooting for 8:45 pace. 34:55, 8:43.75. Not easy.

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

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Posted: 07 September 2013 10:15 AM   [ Ignore ]   [ # 4 ]
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Back is further improved today.  Managed to get in a few sets of strict pull-ups.

Hoping to front squat tomorrow, but we’ll see.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 07 September 2013 10:16 AM   [ Ignore ]   [ # 5 ]
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130907

WU 400 meter walk, 400 meter moderate run.

“Griff”

R.I.P.

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

12:50

50 squats

Run 7.9 miles. 1:03:16 ave. pace 7’55”

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 07 September 2013 10:53 AM   [ Ignore ]   [ # 6 ]
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@CF Thronton

Whole Life Challenge WOD
2:00 25 yard shuttle run
1:00 Rest
2:00 5 Push-up + 10 Squat
1:00 Rest
2:00 Sit-up
1:00 Rest
2:00 25 yard shuttle run

Result: 17 runs + 5 rounds and 5 reps AMRAP + 58 sit-ups + 15 runs

Then,

15:00 to establish 1 RM Snatch
Session: Burgener Warm-up, 65, 85x1x5, 95x1x2, 115, 135, 155, 175, 185, 196, 205

15:00 to establish 1 RM C&J
Session: 135, 185, 205, 225, 245, 261 (+6# PR)

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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: 07 September 2013 11:22 AM   [ Ignore ]   [ # 7 ]
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FRIDAY 130906

“Griff”

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

16:39

Slower than last time, but that was on a track. Elevation changes, dodging traffic, leaf little and acorns backwards also makes it slower.

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M/48/5’ 11”/220#

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Posted: 07 September 2013 11:23 AM   [ Ignore ]   [ # 8 ]
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Saturday 130907 9:30 am - 85 degrees in garage with cooler on, 60 % humidity outside = sweaty

WU: Usual = 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w pvc pipe, 15 Ab-mat sit-ups, 15 good-mornings w/ 45# bar, 12 pull-ups (strict), 12 dips.

WOD:
“Linda”
Pack
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift:  195 pounds (body weight) approximately 66 % of Rx
Bench press: Sub Push-ups = approximately 140 pounds (calculated by doing push up with hands on a scale)  approx 71% Rx
Clean:  95 pounds   (1/2 body weight)  approximately 66% of Rx

Set up three bars and storm through for time.  - Only have one bar - had to add and remove weight each round.

Time =  20:31

Weight add / remove done before and after deadlift sets. This slowed down the pace of the transitions but I was still fast enough to keep the metabolic level pretty high.
All sets unbroken, I think I scaled this just right. maybe a little light on the cleans. Was able to power clean at 95 pounds easily through all sets.  Next time will increase that weight.  I don’t have a bench for bench presses so I subbed push ups - I have not bench pressed since 2008 and I am not sure if push-ups are an equal to bench press?
Perhaps next time I will have 3 bars and a bench, and more weights.  grin

Good session - Feeling great today - have a good weekend everyone.  cool smile

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 07 September 2013 11:38 AM   [ Ignore ]   [ # 9 ]
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Hi guys smile
My first official wod on this forum smile
“Barbara”
5 rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3 min. rest after each round
time: 31:58,0

M/25/5,11/182

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M/25/5,11/182

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Posted: 07 September 2013 11:38 AM   [ Ignore ]   [ # 10 ]
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Snatch, run

Wu: yes

WOD:
10 rft
4 DB snarch, alterning hands (ahap)
Run 200 meter (100x2)
* post load and time
Used 32 kg for the snatch. Time; 16:48.
Snatches, heaviest I’ve done. Some problem w after-press right arm in the later rounds. Left arm better form. Interesting.
Runing ; well, no sprint.

Then…

Left arm db farmers walk 50 meter, 32 kg
Right arm db farmers walk 50 meter, 32 kg
Left arm db waiters walk 50 meter, 22 kg
Right arm db waiters walk 50 meter, 22 kg

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: 07 September 2013 11:43 AM   [ Ignore ]   [ # 11 ]
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Matt Chan WU

WEDNESDAY 121114

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3:35, 3:44, 3:50, 3:54, 3:56

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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: 07 September 2013 11:58 AM   [ Ignore ]   [ # 12 ]
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Pack:

4:53
6:01
7:24
7:48
7:56

Compare to 121114:

Puppy:

1:41 / 1:34 / 1:35 / 1:35 / 1:41

I’m pretty sure I did green (50 – 120 lbs) band-assisted pull-ups back then.

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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: 07 September 2013 12:07 PM   [ Ignore ]   [ # 13 ]
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Squat day, 20 min. Elliptical 4.2 miles 13 mph pace.  Box Squats 1.5’’ below parallel 88 x 10, 132 x 5 , 154 x 5, 176 x 5, 198 x 5, 220 x 5, 242 x 5.All done with very strict form .Trying to rebuild my foundation.  16 lbs. Light hammer throw . 10 throws,  3 throws over 70 ft.  28 lbs.  weight for distance throw. spin practice 10 throws. Great day today.Enjoy the weekend all.

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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: 07 September 2013 12:09 PM   [ Ignore ]   [ # 14 ]
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frosty996 - 07 September 2013 10:15 AM

Back is further improved today.  Managed to get in a few sets of strict pull-ups.

Hoping to front squat tomorrow, but we’ll see.

Maybe you should switch to Tequilla LOL  Hope you’re back in the groove tomorrow. Take care Frosty

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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: 07 September 2013 12:10 PM   [ Ignore ]   [ # 15 ]
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usafnomad - 07 September 2013 11:43 AM

Matt Chan WU

WEDNESDAY 121114

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3:35, 3:44, 3:50, 3:54, 3:56

Rx’ed, nice!

Contemplated trying it as Rx’ed myself but chose not to. Might give it a go again next time it comes around again.

Good job!

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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.”

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