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Monday, September 30th, 2013 - 400m, Burpees
Posted: 30 September 2013 08:33 PM   [ Ignore ]   [ # 46 ]
Top Dawg
Total Posts:  1042
Joined  2011-03-07
OPG57 - 30 September 2013 10:38 AM
klrace - 30 September 2013 10:28 AM
OPG57 - 30 September 2013 08:24 AM

Morning all.  30 minutes Elliptical 12.3 mph pace. 6.2 miles 30 minutes   3 minute cool down 6.5 miles total 33:00 minutes had to change for bench because I was saturated. to cold outside to move Elliptical out doors. Great warm up felt eager to start week 1 of 12 week Power cycle.  Heavy bench 44 x 20,  88 x 10, 132 x 10 paused, 176 x 5 paused. 220 x 10 paused, 231 x 10 paused, 242 x 10 paused. Paused means held lightly off the chest for a 2 count. pressing out the weight with as much explosive force as you can muster. Training this way has allowed me to achieve a Drug Free 380 lbs. raw bench in competition. I guess it works wink  http://vimeo.com/74489264  .  My 1st video is of how I warm up. This is for the folks who have expressed an interest in increasing there Bench with traditional methods as I did.  http://vimeo.com/75787868 . The next video is of final set video of 242 x 10 paused with form instructions. http://vimeo.com/75778398                                            I got a wild hair so I gave myself a challenge . I loaded my sled with 55 lbs total weight 77 lbs . I then drug it non stop for 1 mile   3 laps on my 5 acres   time   18:24. I need another shower LOL  My legs still feel Great ! grin

That’s some heavy weight!

Concerning the sled, I need to get one of those. I have an old tire that I may use until I can get a proper sled, but need to rig up some sort of harness.

It felt good today starting a power cycle. My goal is a 341 lbs Bench or more at end of the cycle. I actually built my sled. I have a tube bender and Welder. The tire will work just fine, just put a board on top to secure weights. I just ordered a harness myself on Amazon. It was rated for 750 lbs. I think it was $29 plus shipping, I used a 2” rachet style tie down strap for my harness today.  You’re numbers are looking good krlace. Keep it up. OPG57   I updated avatar picture to show sled I built

That is one nice sled! My approache was a wheelbarrow whitout wheels. Man, I wish I had some of ur building-skill!


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 48/218/6,2

Posted: 01 October 2013 01:43 AM   [ Ignore ]   [ # 47 ]
Stray Dawg
Total Posts:  20
Joined  2013-09-30

SUNDAY 130929

Warmup: 3 rounds with 10 reps each of SDHP, Standing Press, Muscle Snatch, Overhead Squat, Good Mornings and Dips

WOD: For time, 12-9-6-3 rep rounds of:
Walking Lunges
35lb Thrusters
Knees to Elbows

Time: 8:49.92



Posted: 01 October 2013 02:11 AM   [ Ignore ]   [ # 48 ]
Total Posts:  67
Joined  2013-08-11

Monday 130930

11 Mile Hike

4000 foot elevation gain.

Beautiful fall day in the North East.


CFBD 08/08/2013

Posted: 01 October 2013 04:00 AM   [ Ignore ]   [ # 49 ]
Top Dawg
Total Posts:  847
Joined  2010-05-25

130930 2RM Pause Clean & Jerk

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43

Cool down


Current#: 206

CF DOB 05/25/10

Posted: 01 October 2013 04:49 AM   [ Ignore ]   [ # 50 ]
Total Posts:  676
Joined  2012-06-10

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


And you can put this one back and leave it in the past as far as I’m concerned.


M/42/6’4”/190. Sometimes we allow our comfort zone to control our imagination, which may creatively be used against us. We relive our terrors, the justified fears, the guilt and shamefulness, which holds us to the past. Give yourself the freedom to dream without staying within your comfort zone. Try projecting your dreams into an optimistic future in place of your comfort zone’s fear of failure.

Posted: 01 October 2013 02:33 PM   [ Ignore ]   [ # 51 ]
Pack Member
Total Posts:  217
Joined  2009-04-19

6 rounds for time of
Run 200 meters
15 Burpees

Subbed running 200 meters: 1 minute on the eliptical




F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

Posted: 01 October 2013 05:13 PM   [ Ignore ]   [ # 52 ]
Big Dawg
Total Posts:  462
Joined  2012-09-24

4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep



M/35/5’ 10”/180#

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