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Thursday, October 3rd, 2013 - DT
Posted: 02 October 2013 04:18 PM   [ Ignore ]
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THURSDAY 131003

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Compare to 120310.

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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.”
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Posted: 02 October 2013 04:22 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rx’d

women - 105#

The Porch:
Three rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

women - 105#

Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps

women 65-75#

Puppies:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Buttercups:
Three rounds for time of:
pvc-25 pound Deadlift, 12 reps
pvc-25 pound Hang power clean, 9 reps
pvc-25 pound Push jerk, 6 reps

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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: 03 October 2013 02:24 AM   [ Ignore ]   [ # 2 ]
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Warm up: light bench presses

Metcon <20:
500m row,
30 bench press 50kg (65% bodyweight),
1000m row,
20 bench press 50kg,
2000m row,
10 bench press 50kg
Time: 17:18
Last time (march) was 20:50 with 55kg

Skills: 1 min max sit ups (abmat butterfly legs, not anchored) - 28

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M/47/80kg

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Posted: 03 October 2013 03:09 AM   [ Ignore ]   [ # 3 ]
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@Home

Rest Day/Recovery Row
10:00…2,343m (no straps, damper setting 2)

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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: 03 October 2013 03:50 AM   [ Ignore ]   [ # 4 ]
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“Holleyman”

Pack Plus

25 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
135 pound Power clean, 1 rep

Time - 24:08

I basically told myself I would do this WOD until I started to fail on the HSPU, which happened on the last rep of round #24. No question that the HSPU’s were the weak link for me.

Worked on Clean and and Jerk form at 135#, 3 sets of 5.

Some Ab work. 20 minutes on the elliptical, and cashed out with lite front squats, 45#x10, 95#x10, and 135#x10.

Have the next 3 days off to go fishing with my brother and dad, so extended rest period.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 03 October 2013 04:10 AM   [ Ignore ]   [ # 5 ]
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20131003 Thu

0530
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
65-75-85-95-105-115-125-130-135-140
15 pound PR

1430
Pup Plus
6 RFT:
Run 200M
10 Burpees
13:03

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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: 03 October 2013 04:14 AM   [ Ignore ]   [ # 6 ]
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6 x 8 Snatch Deadlift
50kg,52.5,55 x 6

4 x 20 Sumo Romanian Deadlift
30kg

75 Wide Grip Pull Ups-Green Band

100 Bicep Curls w/EZ bar
7kg-no EZ bar, straight bar touching body.

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 03 October 2013 04:22 AM   [ Ignore ]   [ # 7 ]
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“DT”
DL/Hang Clean/PJ

Std. Warmup x2 (MU Progressions)

Pack:
Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps

Time: 12:06

All sets were unbroken, but I put the bar down between each set. Hands a bit tender after this, but not torn.

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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

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Posted: 03 October 2013 04:49 AM   [ Ignore ]   [ # 8 ]
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WU - lots of mobility & stretching

SWOD: Front Squat 210lbs
115lbs x 8; 135lbs x 5; 185lbs x 5; 210lbs x 5
Hi Rep - 155lbs x 12

Bench Press 210lbs
135lbs x 10; 185lbs x 5; 210lbs x 5
Hi Rep - 135lbs x 21

Deadlift 285lbs (made up from Tues)
135lbs x 5; 185lbs x 5; 225lbs x 5; 275lbs x 5; 285lbs x 5
Hi Rep - 205lbs x 15

WOD: 2 Rounds for time of:
Run 400m
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Time - 10:31

Cut WOD short due to time restrictions. Can’t wait to do DT tomorrow.

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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: 03 October 2013 05:55 AM   [ Ignore ]   [ # 9 ]
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Murph99 - 03 October 2013 04:49 AM

WU - lots of mobility & stretching

SWOD: Front Squat 210lbs
115lbs x 8; 135lbs x 5; 185lbs x 5; 210lbs x 5
Hi Rep - 155lbs x 12

Bench Press 210lbs
135lbs x 10; 185lbs x 5; 210lbs x 5
Hi Rep - 135lbs x 21

Deadlift 285lbs (made up from Tues)
135lbs x 5; 185lbs x 5; 225lbs x 5; 275lbs x 5; 285lbs x 5
Hi Rep - 205lbs x 15

WOD: 2 Rounds for time of:
Run 400m
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Time - 10:31

Cut WOD short due to time restrictions. Can’t wait to do DT tomorrow.

You were one busy guy Murph.Strong Numbers.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 03 October 2013 06:05 AM   [ Ignore ]   [ # 10 ]
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Morning all.Some guys like to work chest 2 days a week on a power cycle ,Heavy day and light day. That’s Great. I was always lucky and responded to 1 day a week of Bench training to make good gains ,So I will call it a down day. For the other guys, Do all the shoulder chest work you want to within reason. just keep the poundages light. Have a great day all wink                                                                                                                                                  http://vimeo.com/76050566  This is just another Video of Wife at Coach Burgeners training C+J in 2000. Her final lift on tape was 159 lbs

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 03 October 2013 06:29 AM   [ Ignore ]   [ # 11 ]
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Warm Up

Back Squat 5x5
230

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

13:01
Grip is gone.

Cash Out
Finish the deck. Fix the gutter.

Tonight
2 hr martial arts with the kids.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 03 October 2013 06:38 AM   [ Ignore ]   [ # 12 ]
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jennmedic - 03 October 2013 06:29 AM

Warm Up

Back Squat 5x5
230

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

13:01
Grip is gone.

Cash Out
Finish the deck. Fix the gutter.

Tonight
2 hr martial arts with the kids.

Hey Jenn did you get caught up on the sleep? Good job on the WOD wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 03 October 2013 07:08 AM   [ Ignore ]   [ # 13 ]
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02/10/13

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

50-60-70-75-75-80-85(f)-80-80-80, All KG

I didnt really know how to approach this so I just went for a 1 RM but with the amount of sets I think I burnt myself out to fast maybe, will give it more thought next time unless someone can suggest a stratergy of sorts to help for next time.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 03 October 2013 08:20 AM   [ Ignore ]   [ # 14 ]
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Back Squats, KBS

Before: s/m

High Hang Snatches
5x2
75-85-95-105-105 bonus 105


4 rounds for reps
2:00 ME back squats @155
1:00 ME KBS @1.5 pd
170

After: 10 kipping pullups unbroken

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 03 October 2013 08:30 AM   [ Ignore ]   [ # 15 ]
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Three rounds for time of:
135 pound Deadlift, 12 reps (1st round, 155#)
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

13:26

I’ve been feeling quite weak lately. Took off 2 days thinking that would help, but still don’t feel quite right. Thinking it’s my diet…I’ve been slacking lately, eating cereal and not as much protein. Need more sleep, as well.

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M/36/72”/248#
First WOD: 6/24/13

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