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Wednesday, September 11th, 2013 - The Don - RIP
Posted: 10 September 2013 04:54 PM   [ Ignore ]
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WEDNESDAY 130911

“The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Post time to comments.

DonMarler_th.jpg

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

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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: 10 September 2013 05:15 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx

Women - 75/1 pood/45/14

Pack
66 Deadlifts, 65 pounds
66 Box jump, 20-24 inch box
66 Kettlebell swings, 1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 45 pounds
66 Wall ball shots, 14 pound ball
66 Burpees
66 Double-unders

Women - 45/24 pounds/30/10

Puppies
30 Deadlifts, 15-25 pounds
30 Box jump, 15-20 inch box
30 Kettlebell swings, 10-15#
30 Knees to elbows
30 Sit-ups
30 Pull-ups
30 Thrusters, 10-15 pounds
30 Wall ball shots, 6-8 pound ball
30 Burpees
30 Double-unders

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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: 10 September 2013 07:32 PM   [ Ignore ]   [ # 2 ]
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I’ve been using this forum for quite a while now but have never posted. Wods like this one make me wonder what approach I should take with this workout. I am pretty strong and can handle the pack weights in most cases but I know the rep scheme here will be killer and this one will take me an eternity to complete. If I scale down to puppy, the weight will be too light imo.I would like some advice if possible.I was thinking about using pack weight with puppy rep scheme and wondered if that was a good approach or should I slug through this one with pack scaling or go for time at the puupy scaling? Thanks in advance and keep up the good work. This forum has been an invaluable tool for me.

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M/40/5’9/235
CDOB - 120211
Reborn - 130826

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Posted: 10 September 2013 08:39 PM   [ Ignore ]   [ # 3 ]
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scojo28 - 10 September 2013 07:32 PM

I’ve been using this forum for quite a while now but have never posted. Wods like this one make me wonder what approach I should take with this workout. I am pretty strong and can handle the pack weights in most cases but I know the rep scheme here will be killer and this one will take me an eternity to complete. If I scale down to puppy, the weight will be too light imo.I would like some advice if possible.I was thinking about using pack weight with puppy rep scheme and wondered if that was a good approach or should I slug through this one with pack scaling or go for time at the puupy scaling? Thanks in advance and keep up the good work. This forum has been an invaluable tool for me.

So for me, with these mass reps it’s a lot more important to get the reps with proper form than get the weight. My suggestion to you, would be to do what I am planning on doing, just cut the pack weight a bit. Next time you run into a workout like this, you’ll have a barometer of where you are conditioning wise and will be able to scale properly. Again, more important to get the reps with proper form than to get tons of weight with bad form. Just a suggestion from a fat guy wink

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 11 September 2013 12:01 AM   [ Ignore ]   [ # 4 ]
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scojo28 - 10 September 2013 07:32 PM

I’ve been using this forum for quite a while now but have never posted. Wods like this one make me wonder what approach I should take with this workout. I am pretty strong and can handle the pack weights in most cases but I know the rep scheme here will be killer and this one will take me an eternity to complete. If I scale down to puppy, the weight will be too light imo.I would like some advice if possible.I was thinking about using pack weight with puppy rep scheme and wondered if that was a good approach or should I slug through this one with pack scaling or go for time at the puupy scaling? Thanks in advance and keep up the good work. This forum has been an invaluable tool for me.

The not having posted part makes it hard to assess where you are at.

This post, http://www.crossfitbrandx.com/index.php/forums/viewthread/4910/, while on a different topic, gives a rule of thumb to use when picking a scaling for a metcon. Another way to put it, is to to use the most load you can and still complete the workout in the same time as the top performers while maintaining good technique.
This post, http://www.crossfitbrandx.com/index.php/forums/viewthread/4766/, links a topic that though rambling, covers why that rule of thumb applies.
The key to Crossfit is intensity and the key to intensity is power output.

And this one, http://www.crossfitbrandx.com/index.php/forums/viewthread/8440/ gives some good advice in general that applies here to some degree.

If in doubt, use less weight.

And post your WOD results so that we can give advice based on more than general guidelines and guesswork.

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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: 11 September 2013 03:33 AM   [ Ignore ]   [ # 5 ]
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20130911 Wed

0520 hours
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
16:58
RIP

1800 hours

“Barbie”
Five rounds, each for time of:
5 Pull-ups (no assist)
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
1:50, 1:44, 1:41, 1:45, 1:52

20010911 NEVER FORGET.

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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: 11 September 2013 03:35 AM   [ Ignore ]   [ # 6 ]
Big Dawg
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Attempted the Pack scaling.

First one in a while where I record a “DNF”.  Hung it up around the 55 minute mark after completing 6 of the thrusters—I picked up 3 minor rips from the KTE and pull-ups and it was time to go get ready for work.

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: 11 September 2013 04:08 AM   [ Ignore ]   [ # 7 ]
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Helen in a boat interval style

Five rounds of two minutes work, one minute rest

In each round do 8 pull ups then 15 American swings, 53lb.  In remaining time row for max distance

332, 329, 323, 316, 202 - total = 1502m

Generally getting between 62 and 66 seconds doing work on the rower with drills unbroken and smooth transitions. Obviously round five had issues.  Broke pull ups 7/1 as I had lost rhythm and was double swinging them but just had a breakdown of will on the swings and broke them for a pity party.  Got on the rower with 40s to go and maxed it to get 200+ which I needed for a 1500m total.

Not fun but certainly a good tool for maxing intensity.

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 11 September 2013 04:25 AM   [ Ignore ]   [ # 8 ]
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Vacation. Day one. Hitting the road in a few hours. No equipment for the following two plus weeks. Will see what I can do with that.

SUNDAY 130804

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

Post loads to comments.

Compare to 050831.

WU
45:10/135:7/155:3/185:1

Loads
205:7/225:7/235:7/245:7/255:7/265:7/255:2

Some upper back discomfort after 265x7, so dropped the last set

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M/47/5’10”/155

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Posted: 11 September 2013 05:06 AM   [ Ignore ]   [ # 9 ]
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WU - Stretched and did the following progression with a 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

Did approx 15 - 20 minutes of pikes and HSPUs on physio ball based on video link from main site (WFS)
http://media.crossfit.com/awset/CrossFit_DavidDurante_HSPUProgression_522e1c2079979_SD.mp4

WOD: “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:

Times - 3:30, 2:55, 2:49, 3:13, 3:39

[photobucket]http://i997.photobucket.com/albums/af95/murphinator99/photo3_zps038a6cc3.jpg[/photobucket]

[photobucket]http://i997.photobucket.com/albums/af95/murphinator99/photo2_zpsabd5795d.jpg[/photobucket]

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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: 11 September 2013 05:12 AM   [ Ignore ]   [ # 10 ]
Top Dawg
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Warm up: 500m row

Strength:
Front squat kg: 10x20, 5x40, 5x60, 5x70, 5x77.5, 5x82.5

Metcon <10:
10 mins AMRAP of:
3 false grip ring pull ups
3 ring dips
Score: 11 rounds + 1 PU (all fairly strict)

Skills: FGRPU, pulling up as powerfully as possible - 1 every 30 secs for 10 reps
5 mins practising transition with supported and jumping MUs

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M/47/80kg

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Posted: 11 September 2013 05:32 AM   [ Ignore ]   [ # 11 ]
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@No Coast

Warm-up
3x: 50 Single-unders, 5 Kick-up to Handstand
Group Stretch/Mobility

Strength
Squat
3-3-3+
Session: 45x10, 95x5, 125x5, 230x3, 265x3, 295x10

Shoulder Press
3-3-3+
Session: 45x10, 65x5, 95x5, 115x3, 130x3, 145x8

Metcon
2x
60 DU
30 S2O, 95# (Axle Bar)
15 T2B
Time: 6:01

Then,

30 Burpee Power Clean, 155#
Time: 5:27...Spicy!  shock

Then,

Shoulder 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: 11 September 2013 05:59 AM   [ Ignore ]   [ # 12 ]
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Aaron_CO - 11 September 2013 05:32 AM

@No Coast

Warm-up
3x: 50 Single-unders, 5 Kick-up to Handstand
Group Stretch/Mobility

Strength
Squat
3-3-3+
Session: 45x10, 95x5, 125x5, 230x3, 265x3, 295x10

Shoulder Press
3-3-3+
Session: 45x10, 65x5, 95x5, 115x3, 130x3, 145x8

Metcon
2x
60 DU
30 S2O, 95# (Axle Bar)
15 T2B
Time: 6:01

Then,

30 Burpee Power Clean, 155#
Time: 5:27...Spicy!  shock

Then,

Shoulder Mobility

30 Burpee PC at 155lbs sounds spicy! whoop whoop! worship

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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: 11 September 2013 06:59 AM   [ Ignore ]   [ # 13 ]
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Good morning all, Deadlift day week 5, Elliptical to wake legs up.  Mentally off day had to force myself. 88 x 10, 132 x 10, 176 x 5, 220 x 5, 264 x 3, 308 x 1, 352 x 1, 391 x 5, 413 x 3. happy to get it done with.                                                                    Not much of a workout volume wise. but another week closer to my goal .    I would like to dedicate this workout to the memory of the 2977 of our Brothers and Sisters who died 12 years ago today on 9/11.  Lets not forget about the 343 Courageous Firefighters who went into harms way to help the survivors.  God bless them one and all flag

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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: 11 September 2013 07:19 AM   [ Ignore ]   [ # 14 ]
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Deadlift 5 x 3 (1RM=140Kg)

100Kg-110Kg-120Kg-120Kg-130Kg = 1740Kg

EMOM: 200m Sprint.
Managed 6 rounds =1200m

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M/44/5’10”/173#

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Posted: 11 September 2013 07:23 AM   [ Ignore ]   [ # 15 ]
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Clean, snatch, row (FP)

Wu: yes

CFSB:
Floor press 3x90 Didn’t do the high rep, ppl waiting in line to get to the bars. Sneak it in sometime this week.

WOD:
3 rounds, not for time
Do the following cycle once for right arm and once for left arm. Do not rest btw.
5 DB power clean (start from floor, end on floor)
5 DB power snatch (same; floor to floor)
5 DB row
*rest 90 sec btw rounds
*post loads
Load was 24-26-28 kg db.

MWOD:
K* 10 min
60 banded good mornings

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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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