1 of 3
1
Thursday, September 26th 2013 - Handstand walk, Rope Climb, Overhead pistols
Posted: 25 September 2013 05:37 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13878
Joined  2004-06-18

THURSDAY 130926

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe

Post rounds completed to comments.

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.

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 25 September 2013 05:58 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13878
Joined  2004-06-18

Big Dawgs
as Rx’d

Pack
Complete as many rounds as possible in 20 minutes of:
5 Wall walk ups
15 foot Rope climb, 1 ascent
10 One-legged squats

Puppies
Complete as many rounds as possible in 12 minutes of:
3 Wall walk ups
1 Beginner rope climb
15 Air squats

* Puppies you would be better off today working on perfecting your air squat rather than trying to manage pistol squats.  One technique we use in our affiliate is to have the athletes count slowly to 10 as they squat.  1 should be as the hips start pushing back 10 when you reach the bottom.  Slow squats like this help you stay connect throughout the range of motion as well as identify areas that you maybe having trouble with.

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 26 September 2013 03:39 AM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1343
Joined  2009-12-21

@Home

Rest Day Recovery Row…10:00: 2,339m

No straps, damper setting 1

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 26 September 2013 03:54 AM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  283
Joined  2012-10-15

“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

As Rx Time - 49:37. I was hoping for closer to 45 minutes, but wanted to keep it under 50 minutes, so at least I made that. Thank god I practice DU’s on a regular basis.

$ out with 20 minutes on the bike just to help cool down and try to stay lose.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 26 September 2013 04:13 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2258
Joined  2013-07-26
TriggerT - 26 September 2013 03:54 AM

“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

As Rx Time - 49:37. I was hoping for closer to 45 minutes, but wanted to keep it under 50 minutes, so at least I made that. Thank god I practice DU’s on a regular basis.

$ out with 20 minutes on the bike just to help cool down and try to stay lose.

Good job Subbing 50 min. TriggerT. That routine is a killer.

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 26 September 2013 04:31 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2258
Joined  2013-07-26

Morning all, Arm feeling almost 100% again. waiting for Saturday morning to kick off new training cycle. The time off can get real boring but is essential for recharging the battery and mending an aging body. Pushing yourself while injured just prolongs the healing process and retards progress. Any Doctor will tell you that.I like most folks used to ignore that advice. I usually payed for that foolishness in lost training and prolonged pain. Funny how you look at things differently when you’re closer to 60 than 50 and the body doesn’t bounce back as quickly. Have a Great day all tongue wink

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 26 September 2013 04:40 AM   [ Ignore ]   [ # 6 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  150
Joined  2013-01-02

All Strength Today

Smith Machine Shoulder Press - 4x10x135lb
Bench Press - 10-8-5-3-2 (135-155-175-185-195)
Front Squat - 10-10-5-5-10 (135-155-185-205-135)
Back Squat - 5-5-5-20 (185-205-205-135)

 Signature 

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)

Profile
 
 
Posted: 26 September 2013 05:08 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  207
Joined  2011-09-27

OHS Chipper (OHS/TtB/GHD)

Std. Warmup x2 (subbed Ring MU Progressions)

Pack
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar
115 95 pound Overhead squat, 10 reps
20 GHD sit-ups

Time: 23:33

Got slowed a bit by a guy on the cables taking up the pullup bar. But the TtB were definitely the time sink. Had to drop the weight a bit on the last OHS.

 Signature 

Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

Profile
 
 
Posted: 26 September 2013 05:34 AM   [ Ignore ]   [ # 8 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  283
Joined  2012-10-15
OPG57 - 26 September 2013 04:13 AM
TriggerT - 26 September 2013 03:54 AM

“The Don”

As Rx Time - 49:37. I was hoping for closer to 45 minutes, but wanted to keep it under 50 minutes, so at least I made that.

Good job Subbing 50 min. TriggerT. That routine is a killer.

Thanks, I am already starting to feel it. I plan on drinking A LOT of water today.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 26 September 2013 05:37 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  678
Joined  2013-03-15

Rest day today. After yesterday’s workout, I played 27 holes in a golf tournament with my Dad. The format was 9 holes of a 2 man scramble, 9 holes of better ball of partners, and 9 holes alternate shot. As a result, my posterior chain is toast! Going to be an “active” rest day though as I have a double header in kickball tonight. Hopefully, i can recover for a WOD tomorrow morning. Have a great day all.

 Signature 

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.

Profile
 
 
Posted: 26 September 2013 05:47 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2258
Joined  2013-07-26
Murph99 - 26 September 2013 05:37 AM

Rest day today. After yesterday’s workout, I played 27 holes in a golf tournament with my Dad. The format was 9 holes of a 2 man scramble, 9 holes of better ball of partners, and 9 holes alternate shot. As a result, my posterior chain is toast! Going to be an “active” rest day though as I have a double header in kickball tonight. Hopefully, i can recover for a WOD tomorrow morning. Have a great day all.

27 rounds of best ball Golf .Sounds like fun Murph, Kickball? I used to love that one . You’re one active guy. Staying in shape to enjoy the simple pleasures of life is what its all about.  Have a good one grin

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 26 September 2013 06:35 AM   [ Ignore ]   [ # 11 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  234
Joined  2013-02-23

Thursday 130926 5:00 am start,  nice in garage now -  with cooler on and garage door shut stays at 78 degrees - Feels comfortable at that temp.

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Ab-mat sit-ups, 15 good-mornings w/45# bar, 12 strict pull-ups, 12 dips. 

Additional WU: 

Deadlifts:  10 x 75# ,  5 x 125#,  5 x 175# 
WOD:
WEDNESDAY 130925

Deadlift 3-3-3-3-3 reps

195 - 215 - 235 - 255 - 275

2 minute rests between rounds,  during the rests I did:  Dips 6- 6 - 10 reps,  and chin-ups (palms facing me)  10 - 10 reps (alternated, dips after round 1, chin ups round 2, etc).
Was able to do 275 pounds without too much difficulty, however,  I could tell my lower back was not staying locked flat, so I stopped there.  I felt that I could have done more weight but didn’t want to chance a lower back injury. I have been feeling sore intermittently in the lumbar region after doing squats last week (probably too much butt wink) and reading Frosty’s posts about low back issues has made me a little more cautious.

275 is a deadlift PR for me but have to qualify that - I only had 255 in total weight the last time I did deadlifts. 

Great start to the day

 Signature 

M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 26 September 2013 06:55 AM   [ Ignore ]   [ # 12 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  678
Joined  2013-03-15
OPG57 - 26 September 2013 05:47 AM
Murph99 - 26 September 2013 05:37 AM

Rest day today. After yesterday’s workout, I played 27 holes in a golf tournament with my Dad. The format was 9 holes of a 2 man scramble, 9 holes of better ball of partners, and 9 holes alternate shot. As a result, my posterior chain is toast! Going to be an “active” rest day though as I have a double header in kickball tonight. Hopefully, i can recover for a WOD tomorrow morning. Have a great day all.

27 rounds of best ball Golf .Sounds like fun Murph, Kickball? I used to love that one . You’re one active guy. Staying in shape to enjoy the simple pleasures of life is what its all about.  Have a good one grin

Thanks OPG57, kickball is new for me this year and is definitely harder than it looks! It requires a lot of sprinting and change of direction within those sprints. It is tons of fun though! Have a great day!

 Signature 

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.

Profile
 
 
Posted: 26 September 2013 07:49 AM   [ Ignore ]   [ # 13 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  182
Joined  2012-07-25

Deadlift 3-3-3-3-3 reps

255-285-305-355-385

Profile
 
 
Posted: 26 September 2013 08:36 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2258
Joined  2013-07-26
natedogg - 26 September 2013 07:49 AM

Deadlift 3-3-3-3-3 reps

255-285-305-355-385

Good numbers. Great job on 385 x 3 wink

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 26 September 2013 08:55 AM   [ Ignore ]   [ # 15 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  104
Joined  2013-02-26

21-15-9

Weighted Sit Ups (5Kg)
Wall Balls x2 (i.e. 42-30-18 at 10Kg)

5:55

 Signature 

M/44/5’10”/173#

Profile
 
 
   
1 of 3
1