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Tuesday, September 17th, 2013 - OH walking lunges, Burpees
Posted: 16 September 2013 06:01 PM   [ Ignore ]
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TUESDAY 130917

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 120403.

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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: 16 September 2013 07:25 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Pack:
5 rounds
25 # barbell overhead walking lunges 50 feet
21 burpees

Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet
15 burpees


***Avoid driving your knee out over your toes.  The more perpendicular you can keep your shin the better.


***Just because this is a light weight overhead do not get lazy with your shoulders.  Use this wod to ingrain good default movement patterns.  Shoulders should remain active through all of your overhead work.

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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: 17 September 2013 12:07 AM   [ Ignore ]   [ # 2 ]
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16/09/13

Squat clean 1-1-1-1-1-1-1 reps

60kg 65kg 65kg 67.5kg 67.5kg(f) 65kg 65kg

Due to an insanly busy gym I had to change my days around abit, I will try and do the split jerks today, bit disapointed with todays workout as well, just couldnt get into the right minset, different place different gym just threw me off.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 17 September 2013 03:38 AM   [ Ignore ]   [ # 3 ]
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Sept 17, 2013

Flexibility

2 min bottom of squat
1 min couch stretch
1 min toe touch
1 min hurdle

165 lb deadlifts x 5
235 lb deadlifts 22 tap and go with iron plates

1 mile run


Five rounds for time of:
45 pound Overhead (plate, not bar) walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge

16:53

Was really wobbling on the last 50 feet

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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: 17 September 2013 03:48 AM   [ Ignore ]   [ # 4 ]
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No warm up
Metcon:
As many reps as possible of rope climbs and push ups in 30 mins
Score: 13 rope climbs + 300 push ups

Last time was 16 rope climbs + 266 push ups. This time set myself a goal of 300 - did this with enough time for 2 final rope climbs. Next time I’ll try for at least 20 rope climbs.
I just know that some serious DOMS is coming.

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M/47/80kg

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Posted: 17 September 2013 04:27 AM   [ Ignore ]   [ # 5 ]
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Strength:
Weighted Pull ups & Shrugs
Pull ups: 10(+0)-7(+10)-5(+25)-4(+35)-3(+45)-2(+55)-20(+0)
Shrugs: 135x15-20 in between each set of pull ups

WOD
For Time:
21-15-9
Front Squat 135lb
Hand Release Push-Up
KB on chest sit-up 25lb

Time: 10:04 Rx

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 17 September 2013 04:32 AM   [ Ignore ]   [ # 6 ]
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Morning all, Rest day today. Deadlifts tomorrow. Have a great day all   grin

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 17 September 2013 04:46 AM   [ Ignore ]   [ # 7 ]
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WU - 3 sets of max strict pullups - 12, 10, 10; 150 single unders

SWOD: Deadlift 265lbs
135, 185, 225, 265lbs x 5 ea.

High rep back squat - 185lbs x 21 reps unbroken

WOD: Split jerk 1-1-1-1-1-1-1
95, 115, 135, 155, 175, 185(f), 180, 185(f)

Need to work on split jerks; not real happy w/ 180lb max.

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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: 17 September 2013 05:39 AM   [ Ignore ]   [ # 8 ]
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@No Coast

Warm-up
500m Row
Group Stretch
3x: 70 Single-under, 10 Squat, 10 Kick-up to Handstand

Metcon
70 Burpee
60 AbMat Sit-up
50 KB Swing, 1.5 pood
40 PU
30 HSPU
Time: 20:50

Speed
5x
10 yard Prowler Push, 90-100#
10 yard Prowler Drag, 90-100#
2:00 Recovery
2 rounds of 90# and 3 rounds of 100#. Best was round 5 at 0:12.4.

Mobility
4:00 Pain Ball on IT Band

Skill
5:00 Kipping HSPU Practice

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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: 17 September 2013 06:06 AM   [ Ignore ]   [ # 9 ]
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130917

Pack:

Five rounds for time of:
25 30 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 120403

Time: 12:05

Last time 120403: 12:22

All rounds all sets unbroken.  1st round done in 2:00, walking lunges were lunge to lunge.  Rds 2-5 were around 2:30ish, mostly because I felt the need to come to feet together after each lunge - ie come up out of lunge to standing on both feet side by side before stepping forward with other foot into next lunge.

I was actually surprised I beat my previous time - back very sore again this morning and felt like I was moving kinda slow through the burpees - bending gingerly.

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M 52/5’10”/180

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Posted: 17 September 2013 06:23 AM   [ Ignore ]   [ # 10 ]
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So glad Monday is over. The bright side is I enjoyed the rest day yesterday.

Today, ran 5.2 miles, then WOD Rx’d 15:49.

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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: 17 September 2013 06:45 AM   [ Ignore ]   [ # 11 ]
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Glorybelle - 17 September 2013 06:23 AM

So glad Monday is over. The bright side is I enjoyed the rest day yesterday.

Today, ran 5.2 miles, then WOD Rx’d 15:49.

Good job there lady tongue wink . I like that you take the rest days to allow the body to mend. Smart ! wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 17 September 2013 06:48 AM   [ Ignore ]   [ # 12 ]
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robnobby - 17 September 2013 03:48 AM

No warm up
Metcon:
As many reps as possible of rope climbs and push ups in 30 mins
Score: 13 rope climbs + 300 push ups

Last time was 16 rope climbs + 266 push ups. This time set myself a goal of 300 - did this with enough time for 2 final rope climbs. Next time I’ll try for at least 20 rope climbs.
I just know that some serious DOMS is coming.

That’s a Killer routine Rob.  Congratulations on getting through it! grin

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 17 September 2013 07:11 AM   [ Ignore ]   [ # 13 ]
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DROMS

TUESDAY 130917

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time - 11:58

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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: 17 September 2013 07:28 AM   [ Ignore ]   [ # 14 ]
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usafnomad - 17 September 2013 07:11 AM

DROMS

TUESDAY 130917

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time - 11:58

Fast! Good one Nomad wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 17 September 2013 07:50 AM   [ Ignore ]   [ # 15 ]
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Just some s__t

Not ok, and not sick. Everyone at the office got some bug, sounds like a tbc-ward. Not much to do about that. Going easy still.
Not much CrossFit today, just some shit to keep it up.

Wu: did a lot of mobility

Workout:
20-15-10-5
Db press r arm
Db press l arm
Not for time, used 16kg

20-15-10-5
Db curl r arm
Db curl l arm
Same, 16 kg. Haven’t done a curl since I started CrossFit grin

20-15-10-5
Db row r arm
Db row l arm
Well, yes. Same.

50 ghd situps (gym ball)
50 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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