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Monday, Sept. 23rd 2013 - OHS Chipper
Posted: 22 September 2013 05:00 PM   [ Ignore ]
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For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-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: 22 September 2013 05:07 PM   [ Ignore ]   [ # 1 ]
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As always if you do not regularly do GHD sit ups do not do them in a WOD.

Big Dawgs
as Rx’d

Women - 45/85/135

The Porch
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
95 pound Overhead squat, 25 reps
50 Toes-to-bar
155 pound Overhead squat, 10 reps
20 GHD sit-ups

Women - 45/65/115

Pack
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar
115 pound Overhead squat, 10 reps
20 GHD sit-ups


Puppies
Four rounds
10 Over head squats, pvc-25 pounds
10 Hanhing leg raises or 20 sit ups

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All of life’s problems can be solved by heavy deadlifts.

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 22 September 2013 07:59 PM   [ Ignore ]   [ # 2 ]
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what does pvc mean?

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Never giving up.

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Posted: 22 September 2013 08:45 PM   [ Ignore ]   [ # 3 ]
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AlvinF24 - 22 September 2013 07:59 PM

what does pvc mean?

A PVC (plastic) pipe or a broomstick instead of a barbell, i.e. no weight.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 23 September 2013 03:28 AM   [ Ignore ]   [ # 4 ]
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0500 WOD with workout buds-have four regulars at the backyard gym every morning now!

Sept 23, 2013

Flexibility

2 min bottom of squat
1 min banded shoulder
10 PVC pass thru
1 min front leg split
1 min center split

Snatch

10 x 45
5 x 65
2 x 75
1 x 85
3 x 95


Pack scaling for WOD
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar
115 pound Overhead squat, 10 reps
20 GHD sit-ups

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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: 23 September 2013 03:34 AM   [ Ignore ]   [ # 5 ]
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Warm up: 500m row, 20 box jumps 18”

Metcon <20: Adrian (Rx’d)
7 RFT of:
3 forward rolls,
5 wall climbs,
7 TTB,
9 box jumps 30”
Time: 26:01

7 mins faster than last time = I must have had a bad day back then

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M/47/80kg

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Posted: 23 September 2013 04:08 AM   [ Ignore ]   [ # 6 ]
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45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar (5-5-5-5-5-5-5-5-5-5)
** 85 ** pound Overhead squat, 10 reps (couldn`t get down properly)
20 GHD sit-ups (ish)

29’

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M/44/6´/185
CF since 08/01/2013

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Posted: 23 September 2013 05:11 AM   [ Ignore ]   [ # 7 ]
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Yesterday; ran 5k in the color run pushing stroller. attached a pic of the aftermath!

Today:
SWOD: Back Squat 280lbs
135, 225, 225, 280lbs x 5 ea.

Press 140lbs
95, 115, 135, 140lbs x 5 ea.

Power Clean 160lbs
115, 135, 155, 160lbs x 5 ea.

[photobucket]http://i997.photobucket.com/albums/af95/murphinator99/photo2_zpsd9c4bad6.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: 23 September 2013 05:22 AM   [ Ignore ]   [ # 8 ]
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@No Coast

Warm-up
500m Row
Group Stretch
Split Jerk Foot Work
3x: 0:10 Handstand Hold, 8 Split Jerk Jumps

Strength
Snatch
Session: Burgener Warm-up x1, 75x1x5, 95x1x3, 125x1x2, 145x1, 165x1x2, 175x1, 180x1, 185x1

Metcon
4x
40 DU
10 Squat Snatch, 95#
Time: 11:31

5x (NFT)
0:10 Hollow Hold
15 Tuck Crunch

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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: 23 September 2013 05:25 AM   [ Ignore ]   [ # 9 ]
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“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. -  I missed this part, so I ended up going straight through. My times are bad enough that i am embarrassed to post them.

I was goign to completely skip “Griff” But decided I would at least to the Puppy version.

Puppies:

For time:
Run 400 meters
Run 100 meters backwards
Run 400 meters
Run 100 meters backwards

Again, really slow. Just not feeling it this morning.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 23 September 2013 06:53 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 23 September 2013 05:11 AM

Yesterday; ran 5k in the color run pushing stroller. attached a pic of the aftermath!

Today:
SWOD: Back Squat 280lbs
135, 225, 225, 280lbs x 5 ea.

Press 140lbs
95, 115, 135, 140lbs x 5 ea.

Power Clean 160lbs
115, 135, 155, 160lbs x 5 ea.

[photobucket]http://i997.photobucket.com/albums/af95/murphinator99/photo2_zpsd9c4bad6.jpg[/photobucket]

Outstanding pic!!

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Posted: 23 September 2013 07:45 AM   [ Ignore ]   [ # 11 ]
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Murph99 - 23 September 2013 05:11 AM

Yesterday; ran 5k in the color run pushing stroller. attached a pic of the aftermath

[photobucket]http://i997.photobucket.com/albums/af95/murphinator99/photo2_zpsd9c4bad6.jpg[/photobucket]

Cool!!

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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: 23 September 2013 07:45 AM   [ Ignore ]   [ # 12 ]
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Warm up 25 mins mowing lawn with push mower in sunshine

LBBS 10x45, 10x110, 10x170, 5x220, 2x270, 3x5x280 (fmio in inov8’s)

Great little sprint from my friends at Crossfit 3D

Row 250m
Kb snatch 8/8, 24kg
21 burpees
Kb snatch 8/8, 24kg
Row 250m

4:26 - first row at 1:35 pace, all drills unbroken, then finish row at 1:33

Super happy with that!

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: 23 September 2013 07:58 AM   [ Ignore ]   [ # 13 ]
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canis_nerdus - 23 September 2013 06:53 AM
Murph99 - 23 September 2013 05:11 AM

Yesterday; ran 5k in the color run pushing stroller. attached a pic of the aftermath!

Today:
SWOD: Back Squat 280lbs
135, 225, 225, 280lbs x 5 ea.

Press 140lbs
95, 115, 135, 140lbs x 5 ea.

Power Clean 160lbs
115, 135, 155, 160lbs x 5 ea.

[photobucket]http://i997.photobucket.com/albums/af95/murphinator99/photo2_zpsd9c4bad6.jpg[/photobucket]

Outstanding pic!!

Thanks! The great thing about exercise is the endorphin rush afterward; we were all feeling it here.

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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: 23 September 2013 08:09 AM   [ Ignore ]   [ # 14 ]
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Week 2 of our box internal competition

For Time:

400m Run
30 x Power Clean @ 1/2 x Bodyweight
400m Run
30 x Deadlift @ Bodyweight
400m Run
30 x Thruster @ 40kg
400m Run

Weights rounded to nearest 5kg.  Athletes must set up the bar and adjust throughout the WOD themselves.
my BW =80Kg

16:56 (with 40-80-40Kg)

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M/44/5’10”/173#

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Posted: 23 September 2013 09:09 AM   [ Ignore ]   [ # 15 ]
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Murph99 - 23 September 2013 07:58 AM
canis_nerdus - 23 September 2013 06:53 AM
Murph99 - 23 September 2013 05:11 AM

Yesterday; ran 5k in the color run pushing stroller. attached a pic of the aftermath!

Today:
SWOD: Back Squat 280lbs
135, 225, 225, 280lbs x 5 ea.

Press 140lbs
95, 115, 135, 140lbs x 5 ea.

Power Clean 160lbs
115, 135, 155, 160lbs x 5 ea.

[photobucket]http://i997.photobucket.com/albums/af95/murphinator99/photo2_zpsd9c4bad6.jpg[/photobucket]

Outstanding pic!!

Thanks! The great thing about exercise is the endorphin rush afterward; we were all feeling it here.

Good workout and Great family shot Murph.Nothing better than time with family wink

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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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