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Sunday, September 29th, 2013 - Walking lunge, Thruster, Pull-up, KTB
Posted: 28 September 2013 04:41 PM   [ Ignore ]
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A blast from the past, the 5th WOD posted on this forum, back when it was just used by Brand X members.

SUNDAY 130929

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

Post time to comments.

Compare to 041026.
But none of us except GD will have anything to compare to as we haven’t been around that long.
Speak up if you have.

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.”
BlueBugofJustice - 18 August 2009

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Posted: 28 September 2013 04:59 PM   [ Ignore ]   [ # 1 ]
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HaHaHa
Well Connor is still around and I suspect would half that time.  LauraR still pops in occasionally.

Big Dawgs
as Rx’d

Women - 65

Pack
For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

Women - 65

or

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
65 pound Barbell thruster
Pull-ups
Knees to elbows

Women - 45

Puppies
For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
15-25 pound Barbell thruster
Pull-ups (beginner or assisted as sub)
Knees to elbows (hanging leg raises or sit ups can be subbed)

Buttercups
For time, 12-9-6 and 3 rep rounds of:
Walking lunge steps
15-25 pound Barbell thruster
Pull-ups (beginner or assisted as sub)
Knees to elbows (hanging leg raises or sit ups can be subbed)

** New folk, this one is deceptive.  Scale accordingly.
*** A thruster is a front squat with a push press.  It is always best to begin the thruster in the front rack position do an excellent front squat then pop your hips right at the end to put the bar overhead.  The two big problems we see are crashing, receiving the bar as you descending, and trying to generate the force to put the bar overhead at the bottom of the squat rather than much closer to the top of the squat.

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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: 29 September 2013 02:15 AM   [ Ignore ]   [ # 2 ]
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Sled “sprint”

Moving from summer cabin (getting cold) back to town, can’t (read not allowed) leave the closing of the cabin. Negotiated todays wod, promised it would be a fast one.

Wu: yes, but short (eyes one me….)

WOD:
400 meter sled pull
8:43
Loaded a broken cart w 50 kg. Felt like much more.

MWOD:
Paelo chair 10 minutes (w a cup of coffe, as to not show it was part of the workout)

Now back to the packing and closing. Allways sad when it’s time to go back to town.

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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: 29 September 2013 02:26 AM   [ Ignore ]   [ # 3 ]
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29/10/13

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For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster Subbed 70 Pound
Pull-ups
Knees to elbows

Time 16’ 04”

Usual mobility stuff to warm up, with some push ups, sit ups, squats, and pull ups to get the body moving, all in all a horrible WOD, felt like a real slog,

Cool down with an 800m jog, that felt hard as well.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 29 September 2013 02:51 AM   [ Ignore ]   [ # 4 ]
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“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) - sub’d burpees

WB - 25, 16, 15 = 56
SDHP - 20, 15, 18 = 53
BJ - 20, 18, 16 = 54
PP - 20, 15, 15 = 50
Burpee - 14, 10, 12 = 36
Totals - 99, 74, 76 = 249

Have a great Sunday all….

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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: 29 September 2013 03:52 AM   [ Ignore ]   [ # 5 ]
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On the min for 15mins
3 Power Clean and Jerks
37.5kg

10 X200m Row
Rest 90 secs between efforts

5 x 12 GHD Sit Ups (on Swiss ball)

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 29 September 2013 05:09 AM   [ Ignore ]   [ # 6 ]
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AcidSWE - 29 September 2013 02:15 AM

Sled “sprint”

Moving from summer cabin (getting cold) back to town, can’t (read not allowed) leave the closing of the cabin. Negotiated todays wod, promised it would be a fast one.

Wu: yes, but short (eyes one me….)

WOD:
400 meter sled pull
8:43
Loaded a broken cart w 50 kg. Felt like much more.

MWOD:
Paelo chair 10 minutes (w a cup of coffe, as to not show it was part of the workout)

Now back to the packing and closing. Allways sad when it’s time to go back to town.

A creative act, indeed!

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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: 29 September 2013 06:13 AM   [ Ignore ]   [ # 7 ]
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Rest Day/Recovery Workout
3,000m Run…17:26 + 400m Cool Down Walk

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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: 29 September 2013 06:52 AM   [ Ignore ]   [ # 8 ]
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I decided to do something different today and get the sled out. It weighs 10 kg. I loaded on a 20 kg plate for 30 kg. 66 lbs. I hooked up a strap and did 900 meters unbroken drag across dirt. Really felt good in the ham strings. I could have done a mile but I chose to play it safe. I think I will work this in to my schedule .I think it would be good for climbing hills and complimenting Squat training since it works the glutes and hamstrings so thoroughly. I think I will work at getting a mile and adding weight thru the Power training cycle, Anxiously awaiting a new sled harness to arrive this week .  Heavy Bench day tomorrow.        Have a great Sunday all. grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 29 September 2013 07:59 AM   [ Ignore ]   [ # 9 ]
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For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

19:55

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 29 September 2013 09:47 AM   [ Ignore ]   [ # 10 ]
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Puppies
For time, 15-12-9-6 and 3 rep rounds of:  11:50
Walking lunge steps
15-25 pound Barbel thruster PVC
Pull-ups (beginner or assisted as sub)
Knees to elbows (hanging leg raises or sit ups can be subbed)

tongue rolleye

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Posted: 29 September 2013 10:31 AM   [ Ignore ]   [ # 11 ]
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Rest Day for me.

Still can’t snatch anything heavier than PVC without aggravating the back.

Getting it worked on again tomorrow.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 29 September 2013 10:51 AM   [ Ignore ]   [ # 12 ]
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Sunday, September 29th, 2013 - Walking lunge, Thruster, Pull-up, KTB

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
65 pound Barbell thruster
Pull-ups
Knees to elbows

31:06

Back on the horse….September was a tremendously busy month….

OMG, I’m a BIG DAWG!!!!  dance

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 29 September 2013 11:35 AM   [ Ignore ]   [ # 13 ]
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SUN 09292013
Puppies - For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
25 pound Barbell thruster
57 pound Bent over barbell rows (pull up sub)
Sit ups (abmat)
TIME:  16:38

cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 29 September 2013 12:32 PM   [ Ignore ]   [ # 14 ]
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130929

For time, 21-18-15-12-9-6 of:
Walking Lunge Steps
65# BB Thrusters
Pull-ups
Knees to Elbows

Time: 41:16

Serious lack of gumption today. I’m blaming it on the birthday party last night. Too much pizza, beer, cake, and ice cream. I don’t normally eat these things, so I am feeling the effects today. That’s my story and I’m sticking to it.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 29 September 2013 01:40 PM   [ Ignore ]   [ # 15 ]
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W/u Row500
3 rounds
Row 250
10 push-ups
5 pull-ups
25ft walking lunge
Approx 11 min

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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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