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Sunday, September 22nd, 2013 - FGB
Posted: 21 September 2013 04:41 PM   [ Ignore ]
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SUNDAY 130922

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 130622.

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.”
BlueBugofJustice - 18 August 2009

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Posted: 21 September 2013 07:11 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack:
As Rx’d

Puppies:
Three rounds of:
Wall-ball, 10-14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 12-14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Buttercups:
Three rounds of:
Wall-ball, 6-10 pound ball, 6-8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10-12” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

The usual sub for rowing is SDHP.  Since SDHP are already in the WOD, we generally recommend Burpees.  Counting the number of Burpees tends to work out fine as a sub for cals rowed.

If you have not done this before it would be best if you tried to pace yourself through the first time. Selling out on your first time can lead to real disaster but your welcome to try!  LOL

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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: 21 September 2013 09:34 PM   [ Ignore ]   [ # 2 ]
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Another travel one.

1 min (wall) handstand (facing the wall)
20 squats
5 rounds

then

25 sit ups
1 min rest
3 rounds

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M/47/5’10”/155

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Posted: 22 September 2013 01:06 AM   [ Ignore ]   [ # 3 ]
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“Holleyman” ish

20 Rds for time of

3 Dumbbell thrusters 14kg
5 Press Ups
1 Power Clean 50Kg

Time 14’ 43”

Had to change the wall balls for lack of a med ball, and changed the HSPU for regular press ups as I aggravated my shoulder doing snatch and OHS work a few days ago.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 22 September 2013 01:06 AM   [ Ignore ]   [ # 4 ]
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“Holleyman” ish

20 Rds for time of

3 Dumbbell thrusters 14kg
5 Press Ups
1 Power Clean 50Kg

Time 14’ 43”

Had to change the wall balls for lack of a med ball, and changed the HSPU for regular press ups as I aggravated my shoulder doing snatch and OHS work a few days ago.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 22 September 2013 03:31 AM   [ Ignore ]   [ # 5 ]
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Warm up: gardening

Strength:
DL kg: 10x60, 5x80, 5x100, 5x123, 5x130, 5x138
DL 12x115kg
Bench press kg: 10x20, 5x30, 5x40, 5x50, 5x52.5

Metcon <10:
3 RFT of:
50m overhead walk 30kg (2x15kg plates held o/h),
25m lunges 30kg (2x15kg plates held behind head),
50m farmers carry (15kg plate in each hand)
Time:  5:43

Last time I did this with the barbells in 8:19 but it was a pain with too many turns in the back garden (and I hit the washing line a couple of times). Next time I’d maybe do 5 rounds with plates.

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M/47/80kg

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Posted: 22 September 2013 03:47 AM   [ Ignore ]   [ # 6 ]
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Randy (DL)

Wu: yes

CFSB:
DL 3X130 then 15X92.5 It was hard today for some reason. Harder than expected.

WOD:
“Randy” scaled to 32.5 kg
5:45 Hurra! Sub 6, which was my goal July 4, 2013. Used 30 kg then, so I’m pleased. Did not expect this.

MWOD:
K* 10 min

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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: 22 September 2013 05:41 AM   [ Ignore ]   [ # 7 ]
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Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

1: 02:09
2: 03:01
3: 04:03
4: 03:39
5: 03:27

Total 16:21

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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: 22 September 2013 06:16 AM   [ Ignore ]   [ # 8 ]
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Warm up 1500m row - 5:53

5 mins hip mobility

Press 10x45, 10x65, 5x95, 5x115, 2x135, 2x145, 155, 5x165

High rep at 135 - goal unbroken 15 or else 20 in as few sets as possible with 60s between efforts

Got 10/5/5

Then metcon stolen from BrandX

12 min amrap
12 wall ball, 20
12 power snatch, 95

Got 6 + 12/2 - happy with the way I was cycling the power snatches getting 6 rep bursts.  Just too much resting between efforts

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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: 22 September 2013 09:40 AM   [ Ignore ]   [ # 9 ]
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WU
1000m easy row
Rumble rolling on quads, glutes, back
Burgener WU

WOD 130914

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

Post loads to comments.

65x3
95x1x2

135x1, 145x1, 155x1, 165x1, 175x1 (PR), 180x1 (PR), 185(f)x2

$O:  30 KB swings 1.5 pood

Good session I thought.  It’s always hard for me to get the fire in my belly to work out on Sundays.  I’m glad I got it done today though.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 22 September 2013 09:45 AM   [ Ignore ]   [ # 10 ]
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Today did

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

Time: 13:32

Happy I could keep the weight overhead through the lunges. Burpees slow and steady.

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M - 41 - 6’2” - 164 lb
CF DOB 9/17/10
Goals for 2013: labrum repair 4/16/13, make my way back to Crossfit

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Posted: 22 September 2013 10:48 AM   [ Ignore ]   [ # 11 ]
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20130922 Sun

$ in: 20 mile road ride

Split Jerk 1-1-1-1-1-1-1 reps
95-105-115-125-135-145-155(PR)

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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: 22 September 2013 11:31 AM   [ Ignore ]   [ # 12 ]
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run jog 2 mi 21:05

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 22 September 2013 11:32 AM   [ Ignore ]   [ # 13 ]
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130922
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

B/I: HB 3/1

27-22-19
30-24-23
22-19-17
20-20-20
12-8-9

Total Reps: 292

*Compare to 121129 (previous was 258 reps)

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You are not a beautiful or unique snowflake.

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Posted: 22 September 2013 01:00 PM   [ Ignore ]   [ # 14 ]
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1000m row warm up and cool down
Today: 319
Used 55 pounds today instead of 45, but all else same.
Pleasantly surprised!

Compare 130622: 276
Wall-ball, 16 pound ball
Sumo dead lift high-pull, 45 pounds
Box Jump, 22” box
Push-press, 45 pounds
Row for cals

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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: 22 September 2013 01:23 PM   [ Ignore ]   [ # 15 ]
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3 RFT “Fight Gone Bad!”

Three rounds for time of:
15 Wall-ball, 20 pound ball, 10 ft target
15 Sumo deadlift high-pull, 70 pounds
15 Box Jump, 18” box
15 Push-press, 70 pounds
Row 500 meters
19:36

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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