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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”/185lb
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/46/5’10”/155

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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 ]
Big Dawg
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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/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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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 / 55 / 5’ 7” / 170 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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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 ]
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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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