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Thursday, September 18th, 2013 - Multi-round chipper
Posted: 18 September 2013 06:22 PM   [ Ignore ]
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THURSDAY 130919

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.

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.”
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Posted: 19 September 2013 06:31 AM   [ Ignore ]   [ # 1 ]
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Sorry folks we were traveling.

Big Dawgs
As Rx

Women - 1 pood

Pack
Three rounds
Knees to elbows, 15 reps
1 1/2 pood Kettlebell swing, 15 reps
Push-ups, 15 reps
Rope climb, 2 trips or 4 beginner rope climbs
20 inch Box jump, 15 reps
Back extension, 15 reps
Walking lunge, 100 ft

Women - 1 pood

Puppies
Three rounds
Knees to elbows, 10 reps
15-25 pound Kettlebell swing, 10 reps
Push-ups, 10 reps
Rope climb, 1 trips or 3 beginner rope climbs
15-20 inch Box jump, 10 reps
Back extension, 10 reps
Walking lunge, 75 ft

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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: 19 September 2013 08:23 AM   [ Ignore ]   [ # 2 ]
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130918 - highly modified for back and elbow pain (I’m falling apart!)

12 rounds for time of:
5 Wall ball shots, 10 pound ball
3 Handstand push-ups
10 double unders

Post time to comments.

Compare to 120830.

Time: 12:25

Last time pack scaling and cleans instead of the sub 120830: 19:02

10 pds largest ball available.  HSPU done facing wall, slight (but growing) toe assist.  No way my back or elbow were up for power cleans so subbed DUs to try to keep somewhat of a metcon going.

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M 52/5’10”/180

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Posted: 19 September 2013 08:51 AM   [ Ignore ]   [ # 3 ]
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DB Clean and Jerk Ladder; KBS

Before: s/m

C&J ladder 1 rep EMOM (If you reach 70, do ME for that minute)
30s-35s-40s-45s-50s-55s-60s-65s-70x3 from the floor
Did it again and got 70x4 at the end with hang cleans

5 Rds for Reps
Each round is 1:00 to do 30 USA KBS followed by 1:00 rest.
For each round you don’t reach 3 KBS there is a 10 burpee penalty. Do all burpees after 5 rds are complete.
No burpees! Just barely made the last round.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 19 September 2013 08:57 AM   [ Ignore ]   [ # 4 ]
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“Hollyman”

Warm-up: rowing

Hollyman
20 rounds for time of:
5 Wall ball shots, 13 pound ball (largest they had)
3 Handstand push-ups
115 pound Power clean, 1 rep

19:51

Cool-down:  Monkey pull-ups (strict pull-up on the front of the squat rack, climb to the side w/o feet touching for another PU, back to the front - PU, over to other side - PU)

Rest in Peace S/Sgt.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 19 September 2013 09:21 AM   [ Ignore ]   [ # 5 ]
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“Falkel” Scaled

Complete as many rounds as possible in 12 minutes of:

4 x Handstand Push-Ups (High Progression)
4 x Box Jumps (30″)
4 x Towel (Strict)

14 rounds + 4 Box Jumps

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M/44/5’10”/173#

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Posted: 19 September 2013 09:40 AM   [ Ignore ]   [ # 6 ]
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Three rounds for time of:
  Knees to elbows, 21 reps
  1 ½ pood Kettlebell swings, 21 reps (subbed 35 lbs)
  Push-ups, 21 reps
  Rope climb, 3 ascents (subbed 24 rope pull-ups)
  Box jumps, 21 reps
  Walking lunge, 150 ft
Time = 30:36

Typically, I do the pack scaling, but it wasn’t up this morning when I wrote down the WOD.  I thought about 15 reps, but foolishly went with the big dawg scaling.  A bit of a slog (rope pull-ups were the killer), but made it.

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M/44/5’8”/150 lbs

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Posted: 19 September 2013 09:45 AM   [ Ignore ]   [ # 7 ]
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Warm Up

“Holleyman” RIP

The Porch
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
185-205 pound Power clean, 1 rep

195 lb power clean

21:03

Warmed Up with 205 and knew I would not make all 30 rounds so used 195.
Came out wide open which is my norm. Got grooved in about round 5 and remained fairly consistent.

Cash Out.

Done. At work. Been a busy day.

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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: 19 September 2013 10:08 AM   [ Ignore ]   [ # 8 ]
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Warm Up
5 min hopping threads
CFWU

Holleyman “RIP”

Pack rounds/Puppy weights
20 rounds for time of:
5 Wall ball shots, 12 pound ball
3 25 pound press subbing for Handstand push-ups
25 pound Power clean, 1 rep

19:35

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 19 September 2013 10:34 AM   [ Ignore ]   [ # 9 ]
Big Dawg
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“Linda” Scaled

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

Deadlift: 1 1/4 body weight (225#)
Bench press: 3/4 body weight (135#)
Clean: 1/2 body weight (95#)

Time - 15:43 Dead lifts were the only thing that really slowed me down. All of the bench and cleans were unbroken.

$ out with 20 minutes on the stair machine.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 19 September 2013 10:58 AM   [ Ignore ]   [ # 10 ]
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20130919 Thu

$ in:  6 mile mountain bike ride

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

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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: 19 September 2013 11:39 AM   [ Ignore ]   [ # 11 ]
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Gonna make this one up tomorrow since I did Holleyman today.
My body is too old to do two WODS like Holleyman and Multi Round Chipper in one day. :p

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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: 19 September 2013 11:42 AM   [ Ignore ]   [ # 12 ]
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Semi-Pack

3 rounds

15 K2E
15 50# dumbbell swings
15 Push-ups
45 Towel Pull-ups
15 Box jumps (20 in.)
15 Supermans
Walking Lunges 100 ft.

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 19 September 2013 12:17 PM   [ Ignore ]   [ # 13 ]
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warm up
MOBs
5x: 5 OHS/5 FS/ 5 BS with pvc/45/55/65/75#

Lift
BENCH
[5@45;5@95;5@135/5@155 warm up]
Attempt 6x3reps @160 (slow eccen); got 6x3r

WOD
15x
10 wall ball, 20# to 10feet
3 box jumps, 37inch (strict standing jump)
TOTAL TIME=17:40

Goal was 15-16min, took too much time contemplating that first jump…

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 19 September 2013 12:32 PM   [ Ignore ]   [ # 14 ]
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jennmedic - 19 September 2013 09:45 AM

Warm Up

“Holleyman” RIP

The Porch
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
185-205 pound Power clean, 1 rep

195 lb power clean

21:03

Warmed Up with 205 and knew I would not make all 30 rounds so used 195.
Came out wide open which is my norm. Got grooved in about round 5 and remained fairly consistent.

Cash Out.

Done. At work. Been a busy day.

I knew you would knock it out of the Park. LOL Good work Jenn

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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: 19 September 2013 12:32 PM   [ Ignore ]   [ # 15 ]
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TriggerT - 19 September 2013 10:34 AM

“Linda” Scaled

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

Deadlift: 1 1/4 body weight (225#)
Bench press: 3/4 body weight (135#)
Clean: 1/2 body weight (95#)

Time - 15:43 Dead lifts were the only thing that really slowed me down. All of the bench and cleans were unbroken.

$ out with 20 minutes on the stair machine.

Good effort TriggerT

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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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