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Saturday, October 5th, 2013 - Dragon - RIP
Posted: 04 October 2013 06:17 PM   [ Ignore ]
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SATURDAY 131005

“Dragon”

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

Post time and loads to comments.

CPTNicholasRozansk_th.jpg

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

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: 05 October 2013 08:01 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Porch
as Rx

Pack
For time:
Run 2 miles
4 minutes to find 4 rep max Deadlift
Run 2 miles
4 minutes to find 4 rep max Push jerk

Puppies
For time:
Run 800 yards - 1mile
10 Deadlift, 25-55 pounds
Run 800 yards - 1mile
10 Push press, pvc-25 pounds

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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: 05 October 2013 08:14 AM   [ Ignore ]   [ # 2 ]
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“Griff”

Wu: yes

WOD:
Griff
15:13
Very surprised by this. More than a minute faster than last (back in December 2011). My legs felt like dead wood after yesyerday, so I just was planing to get todays wod done. Runing felt very good, and last 400 of backward run I found a good rythm. Happy days!

MWOD:
K* 10 min
50 hollow rocks


R.I.P. Nicholas Rozanski

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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: 05 October 2013 08:24 AM   [ Ignore ]   [ # 3 ]
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20131005 Sat

$in:  Krav Maga, lots of drills today and very cardio intensive.

One hour later:
Puppies
Three rounds for time of:
3 Assisted hanging ring extensions (right arm + left arm = 1) on tippy toes
3 Forward rolls
3 Backward rolls
14 pound Sots press, 10 reps
7:23
Lots of goats on this one.  Tried a band with the rings but that didn’t work for me.  No mat for rolls, did them on grass.  Backward rolls were more over one shoulder like a Judo roll.  SOTS were tough, wide grip due to low shoulder flexibility made each press feel like it was only a few inches.  But the kids loved it today so all good!

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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: 05 October 2013 08:52 AM   [ Ignore ]   [ # 4 ]
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Took the WOD up to the neighborhood park that has an approx. 300m track around the perimeter.  Warmed up on location. Started at 7:10am.  Nice morning for a run.  About 60 degrees and the sun is starting to come up.

WU
3x(Samson stretch, 10 air squats, 10 sit-ups, 10 supermans, 10 push ups)


WOD - 130927
Run 5k
28:37.7

$O: walked around the track once more then walked home.

Compare to 130801
36:23.4 (PR 23:10)

Notes from 130801

On location at the new track at the community park. Maybe not the best idea as the smell of the new asphalt was less than pleasant.  It was also hot today, but the humidity was EVERYTHING!

WOD - 130801
5k
36:23.4 (PR 23:10)

I am a little suspect of the PR.  It was set at a charity 5k run/walk a couple months ago. It was a cool morning, but I wonder how accurate the distance was.  The previous time for a 5k was around 32 minutes.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 05 October 2013 09:07 AM   [ Ignore ]   [ # 5 ]
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Morning all. Nice day today, Cool breezy fall conditions. Perfect for sled today.                    Started day off with Elliptical 30 minutes 6.3 miles.  I think I will have to cut this back some on Squat days.                                                          Squat Day week 2   I chose to wear my Olympic lifting shoes today because of there solid sole.  I also decided to not use my power belt .  Sets were   44 x 5, 88 x 5, 132 x 5, 176 x 5, 220 x 5, 242 x 5, 253 x 5, 264 x 5, 275 x 5. I dropped to 5s to minimize form degradation.  http://vimeo.com/76225802  264 x 5 ,  http://vimeo.com/76219973  275 x 5 ( http://vimeo.com/76223632  sled pull.  I finished the morning with a 88 lbs. Sled pull on 1 mile course in about 20 minutes I will add 5 kg each week maintaining 1 mile as long as I can.  I really like the sled for developing leg endurance for hill climbs and back country requirements like dragging a 150-200 lbs. deer back to the vehicle during hunting season. Sorry , But yes I am a meat lover and venison is on the menu, No growth Hormones or antibiotics is a win win in my book, That and I don’t need a hired assassin at the meat plant to do the dirty work for my meal grin  A Country Boy can survive . As Jr. says. tongue wink   Have a Great Day all. wink                                                                                                                                                                                                                                                                                  I need to give my wife a big atta girl .  She went out and did her normal 3 days a week. 1 Mile Walk Run.  She then humored me and hooked up to the sled and did an additional mile with 32 lbs. Very proud of her effort clap

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

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

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Posted: 05 October 2013 10:04 AM   [ Ignore ]   [ # 6 ]
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Couldn’t get to the gym today, so I subbed Monday’s WOD to do at home. This an acceptable sub Big Dawgs? Metacon focus right?

Puppy/Pack:
4 rounds for time:
400 meter run
10 burpees

13:46

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F/33/5’2”/124
CF newbie

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Posted: 05 October 2013 12:32 PM   [ Ignore ]   [ # 7 ]
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Saturday 131005

2 hours of raking leaves. Had to get a little yard work done.

10.9 Mile run 1:25:21

Average pace 7’49”

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 05 October 2013 12:55 PM   [ Ignore ]   [ # 8 ]
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Squat clean 1-1-1-1-1-1-1 reps
95, 105, 115, 125, 135, 145, 155 lb.
I think I am getting under the bar a little late, but am dropping down to a below parallel before standing up.

Cash out:
2 rounds:
500 m row
hanging knee tucks
25 lb KG swings

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Ah, this thing called intelligence, what is that?

Coach says it’s okay to bleed from the ears.  (Reggie Ray)

M/45/5’11”/210

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Posted: 05 October 2013 03:02 PM   [ Ignore ]   [ # 9 ]
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@Home

Turned into a rest day workout day.

10:00 Row…2,310m

Then, just for giggles:
30 C&J, 65#...1:17

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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: 05 October 2013 03:16 PM   [ Ignore ]   [ # 10 ]
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Front Squat 1-1-1-1-1-1-1-1-1-1 reps

155-165-175-185-195-195-195-195-195-195

Stuck with 195 pounds so I could keep going all the way down.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 05 October 2013 03:24 PM   [ Ignore ]   [ # 11 ]
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Not For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows


Completed

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 05 October 2013 03:44 PM   [ Ignore ]   [ # 12 ]
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Warm Up

Strength Bench
271 x 1
241 5x3

Snatch Work
145
2x10

CJ
185
2x10

FS
225
2x10

Cash Out

2.2 mile run
19:12

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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: 05 October 2013 04:05 PM   [ Ignore ]   [ # 13 ]
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Judged at the CFEG Games today which involved carrying around tons (literally) of equipment.

Also managed to get in a small workout.

Pausing Front Squats
95x3,95x3,95x3,95x3,95x3

Snatch
15kg/3,15kg/3,15kg/3

Yay! finally able to snatch an empty women’s bar again.

2 rounds:
25 Russian KB Swings w/ 44#
rest as needed

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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: 05 October 2013 04:14 PM   [ Ignore ]   [ # 14 ]
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7 mile trail run on intermediate bike trails for time 1:11:01
compared to last year, same distance, same trail—- knocked 46 seconds per mile off my run.

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———-
M/44/5’8”/147
CF DOB 12/31/2010
#lookup

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Posted: 05 October 2013 04:50 PM   [ Ignore ]   [ # 15 ]
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Rest day for me; great workouts today 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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