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Monday, October 7th - Running and Pull ups
Posted: 07 October 2013 12:41 PM   [ Ignore ]   [ # 31 ]
Big Dawg
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For time, 12-9-6 and 3 rep rounds of:
Walking lunge steps
45 pound Barbell thruster
Pull-ups
Knees to elbows

7:10

Should have taken the weight down and the reps up

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M/38/5’10”/180lb
Habakkuk 3:19

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Posted: 07 October 2013 01:23 PM   [ Ignore ]   [ # 32 ]
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Porch
Five rounds for time of:
Run 400 meters
25 Pull-ups

26:01

should have worn gloves (or scaled correctly).... WAY more pullups then I’ve been doing and tore some blisters

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38/M/6’2”/200

180 - 2009/10/31

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Posted: 07 October 2013 01:32 PM   [ Ignore ]   [ # 33 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC , 12 GHDBEs, 12 dips)

WOD - 130929
Pack
For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups (assisted - green band)
Knees to elbows
36:51

The thrusters killed me… Then the KtEs after the pull ups really slowed me down…
Sheesh…

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 07 October 2013 01:53 PM   [ Ignore ]   [ # 34 ]
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10-9-8-7-6-5-4-3-2-1 reps
  145# BP
  Supine ring rows
  9:12

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M / 59 6’0 205 CF BD 12/09

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Posted: 07 October 2013 02:56 PM   [ Ignore ]   [ # 35 ]
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Joined  2011-10-24

WU
500m row, Burg/1, CFWU/1

WOD

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

Pack
Five rounds for time of:
95-115 100 pound Deadlift, 12 reps
95-115 100 pound Hang power clean, 9 reps
95-115 100 pound Push jerk, 6 reps

Time
10:30 (‎1:‎14, ‎1:‎55, ‎2:‎17, ‎2:‎55, ‎2:‎06)

Compare to 120310:
@80 pounds—10:34 (1:19, 1:36, 2:23, 2:40, 2:35)

$O
1K treadmill walk @4mph
3 rounds: 1 min wall handstand, 20 bosu sit-ups

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M/47/5’10”/160

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Posted: 07 October 2013 02:57 PM   [ Ignore ]   [ # 36 ]
Top Dawg
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131007 High Bar Back Squat

Warm up
5 min Airdyne

Strength
Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
1RM=240#
155# x 8, 170# x 8, 195# x 6, 205# x 6

Conditioning
4 rounds:
400m Run
5 Front squats @ 70% (150#)
Rest 1:1
For total working time.
Time: 11:41

Cool down
5 min Airdyne

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 07 October 2013 03:06 PM   [ Ignore ]   [ # 37 ]
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Monday, October 7th - Running and Pull ups

Buy in
3 rounds, 10 reps: back extensions, sit ups, dips, l-sits

[not quite the] Porch
Five rounds for time of: 17:44
Run 400 meters
15 Pull-ups

Cash Out
3 rounds, 3 reps Burgener Warmup at 45lbs, 10 reps squats with 45lb dumbbell

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

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Posted: 07 October 2013 03:32 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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131007

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

B/I: HB 3/1x3

As Rx’d: 13:32

C/O: 1 mile run

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You are not a beautiful or unique snowflake.

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Posted: 07 October 2013 04:10 PM   [ Ignore ]   [ # 39 ]
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Pack Four rounds for time of:
Run 400 meters
15-20 Pull-ups

20-20-15-15
14.01

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M/45/6’3/230 205
CF start 9/2011

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Posted: 07 October 2013 04:24 PM   [ Ignore ]   [ # 40 ]
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SATURDAY 131005
“Dragon”

Pack
For time:
Run 2 miles 16:35
4 minutes to find 4 rep max Deadlift - 205 DL - still using extreme caution with back
Run 2 miles - 16:11 - PR’d my 1 mile time w/ 7:48
4 minutes to find 4 rep max Push jerk - 175

40:46

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 07 October 2013 05:10 PM   [ Ignore ]   [ # 41 ]
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Front Squat 1-1-1-1-1-1-1-1-1-1 reps
95-105-115-125-135-145-155-165-175-185
Kyla
50-55-60-65-70-75-80-85-90-95

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 07 October 2013 05:30 PM   [ Ignore ]   [ # 42 ]
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am
High box squat
3 x 335 x 2
Squat
3 x 225 x 3

Every 90 seconds for 8 rds
7 Thrusters, 105
7 Pull ups

pm
AMRAP 15
500 M row
21 Toes to bar
15 KB Swings
9 Pull ups

3 rds

Good Mornings
3 x 135 x 5

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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: 07 October 2013 06:16 PM   [ Ignore ]   [ # 43 ]
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Monday 131007

Run 2.0 mi. 16:01 min.

XFit - All Big Dawgs - Post Loads
Front Squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
95 - 105 - 115 - 125 - 135 - 145 - 155 - 160 - 145 - 155 lb

Fighting a cold. Feeling slow and sluggish.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 07 October 2013 11:14 PM   [ Ignore ]   [ # 44 ]
Top Dawg
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Cycle AM + Cycle Swim Cycle PM

Cycle Am 25min - ave 115bpm

Cycle Pm 29min ave 120bpm then swim…

FS 200m + 8 X 25m focus on technique + 6 X 100m FS with 20s break + 100m Breastroke/ backstroke c/d

Cycle 10min home ave 120bpm

Total bike > 64min + 1100m swim

Swim was average today… not sure why, but hey. It was a ‘punch the ticket’ WOD. and it’s done. so there.

Rumble roll in PM whole body. Needed it too!

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 08 October 2013 12:05 AM   [ Ignore ]   [ # 45 ]
Top Dawg
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Warm up: 3x (15 GHD back extensions, 15 GHD sit ups, 15 OHS 20kg) 

Strength:
DL kg: 5x60, 5x80, 3x100, 3x120, 1x143, 1x158fail, 1x153fail, 1x150fail
later: 1x100, 1x143, 1x148, 1x153fail
Really disappointed - couldn’t get near previous DL 1RM of 153. My back was sore so I’ll give it another go later in the week.


still later - Metcon:
3 RFT of:
250m row (sub for 200m run, accidentally did 500 on first round),
100m lunges,
50 squats
Time: 18:59

Skills: 10 mins MU transition practice incl 5 single MUs
Finally got some MUs after being able to do them a year ago and then losing the ability - got my MU mojo back

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M/47/80kg

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