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Monday, October 7th - Running and Pull ups
Posted: 06 October 2013 04:16 PM   [ Ignore ]
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Six rounds for time of:
Run 400 meters
25 Pull-ups

Post time to comment

 

http://www.reuters.com/article/2013/10/03/us-guidance-kids-idUSBRE9920RX20131003

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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: 06 October 2013 04:22 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As rx’d

Everyone else, keep in mind that simply being able to finish a WOD as rx’d doesn’t mean you should or that it is beneficial. Scale for what you need to improve today and be better tomorrow not as if winning the WOD at home will net you $250,000. 

Porch
Five rounds for time of:
Run 400 meters
25 Pull-ups

Pack
Four rounds for time of:
Run 400 meters
15-20 Pull-ups

Puppies
Four rounds for time of:
Run 400 meters
10-12 Pull-ups (beginner or assisted okay)

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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: 06 October 2013 04:29 PM   [ Ignore ]   [ # 2 ]
Puppy Dawg
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I always have to remind myself just because I CAN complete a workout doesn’t mean that’s the point.  If there is little to no intensity for most of the workout… I wasted my time.  Looking forward to this one.

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Posted: 06 October 2013 11:52 PM   [ Ignore ]   [ # 3 ]
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6 x 6 HBBS w/2 sec pause at bottom
52.5kg

100 Banded Hamstring Curls

150 Calf Raises
56.5kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 07 October 2013 02:12 AM   [ Ignore ]   [ # 4 ]
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Pack, modified:

4 rounds of:

400 meters on Nordic Track (5/9 resistance,  avg speed 15 kmh)
25 lat pull downs subbed for pull-ups

18:53

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 07 October 2013 04:31 AM   [ Ignore ]   [ # 5 ]
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Strength: Deadlift
270x3

WOD: Thursday 131003

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

12:07

Debated back and forth in my head about the weight to use, and I think I ultimately chose an appropriate scaling.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 07 October 2013 04:39 AM   [ Ignore ]   [ # 6 ]
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Big Dawgs modified

6 rounds
Run 400 meters
20 assisted pull-ups

27:52

Question: For a WOD like this, is it better to do 5-10 unassisted pull-ups or 20 assisted? Which will help me improve my pull-ups faster?

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M/30/5’9”/156

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Posted: 07 October 2013 04:53 AM   [ Ignore ]   [ # 7 ]
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WU - ankle, hip mobility; 150 single unders

SWOD: Back Squat 290lbs
115lbs x 5; 135lbs x 5; 205lbs x 5; 245lbs x 5; 290lbs x 5
Hi Rep - 185lbs x 15

Press: 150lbs
95lbs x 8; 115lbs x 3; 135lbs x 3; 145lbs x 3; 150lbs x 2
Hi Rep - 95lbs x 15

WOD: Pack
Four rounds for time of:
Run 400 meters
15 Pull-ups

Time - 13:31

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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: 07 October 2013 04:59 AM   [ Ignore ]   [ # 8 ]
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Regan - 07 October 2013 04:39 AM

Big Dawgs modified

6 rounds
Run 400 meters
20 assisted pull-ups

27:52

Question: For a WOD like this, is it better to do 5-10 unassisted pull-ups or 20 assisted? Which will help me improve my pull-ups faster?

IMO, do the unassisted.

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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: 07 October 2013 05:26 AM   [ Ignore ]   [ # 9 ]
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@No Coast

Warm-up
1,000m Row
Group Stretch
Snatch Warm-up

Strength
20:00 to establish 3-Position Snatch 1RM
Session: 45x3, 75x1x3, 95x1x2, 125x1, 145x1, 165x1, 170x1 (+10 PR)

Metcon
20 DL, 255#
20 Power Clean, 165#
20 Power Snatch, 115#
Time: 6:55

Then,

100 AbMat Sit-up…3:42

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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: 07 October 2013 05:34 AM   [ Ignore ]   [ # 10 ]
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CFWU x3, no pullups, subbed 45# bench dips
Puppies
Four rounds for time of:
Run 400 meters, subbed row
10-12 Pull-ups
18:40

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43/M/5’8”/155# (180# in early 2012)

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Posted: 07 October 2013 05:43 AM   [ Ignore ]   [ # 11 ]
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Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Time - 20:26. After being off the last 3 days it felt good to get back to working out….and yet it sucked at the same time.

$ out with 20 minutes on the stair machine and some C&J work, concentrating on form.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 07 October 2013 05:48 AM   [ Ignore ]   [ # 12 ]
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wu: 10 min spin

100 kettlebell swings (dumbbell 50 lbs) = 12’ 50”
2000 mts row (200 cable seated rows) = 9’ 45”

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M/44/6´/185
CF since 08/01/2013

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Posted: 07 October 2013 07:12 AM   [ Ignore ]   [ # 13 ]
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Murph99 - 07 October 2013 04:53 AM

WU - ankle, hip mobility; 150 single unders

SWOD: Back Squat 290lbs
115lbs x 5; 135lbs x 5; 205lbs x 5; 245lbs x 5; 290lbs x 5
Hi Rep - 185lbs x 15

Press: 150lbs
95lbs x 8; 115lbs x 3; 135lbs x 3; 145lbs x 3; 150lbs x 2
Hi Rep - 95lbs x 15

WOD: Pack
Four rounds for time of:
Run 400 meters
15 Pull-ups

Time - 13:31

Well done Murph,Squats 290 x 5 .very nice grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 07 October 2013 07:15 AM   [ Ignore ]   [ # 14 ]
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Aaron_CO - 07 October 2013 05:26 AM

@No Coast

Warm-up
1,000m Row
Group Stretch
Snatch Warm-up

Strength
20:00 to establish 3-Position Snatch 1RM
Session: 45x3, 75x1x3, 95x1x2, 125x1, 145x1, 165x1, 170x1 (+10 PR)

Metcon
20 DL, 255#
20 Power Clean, 165#
20 Power Snatch, 115#
Time: 6:55

Then,

100 AbMat Sit-up…3:42

Love those PRs 170 x 3 pos. Snatch.  Good weight Aaron wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 07 October 2013 07:15 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 07 October 2013 07:12 AM
Murph99 - 07 October 2013 04:53 AM

WU - ankle, hip mobility; 150 single unders

SWOD: Back Squat 290lbs
115lbs x 5; 135lbs x 5; 205lbs x 5; 245lbs x 5; 290lbs x 5
Hi Rep - 185lbs x 15

Press: 150lbs
95lbs x 8; 115lbs x 3; 135lbs x 3; 145lbs x 3; 150lbs x 2
Hi Rep - 95lbs x 15

WOD: Pack
Four rounds for time of:
Run 400 meters
15 Pull-ups

Time - 13:31

Well done Murph, 290 x 5 .very nice grin

Thanks…growing slow and steady! have a great day OPG!

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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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