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Wednesday, October 9th - Test 3
Posted: 08 October 2013 05:45 PM   [ Ignore ]
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“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

Compare to 100825.

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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: 08 October 2013 05:46 PM   [ Ignore ]   [ # 1 ]
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This WOD is self scaling for anyone able to do muscle ups.  If you are unable to do muscle ups here a re a couple sub ideas:
http://media.crossfit.com/kids/MuscleUps.wmv


If you dont have access to rings sub 3/1 pull ups and dips for this event.

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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: 09 October 2013 01:51 AM   [ Ignore ]   [ # 2 ]
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No rings, unable to do pull-ups, so I did the squat portion and added kettlebell thrusters and lat pull downs (1/6=1?)

Best set squats: 15
30 thrusts/60 lats=10 in 4 minutes

Score: 150?


Added: forgot WU/CD

WU: 50 regular sit-ups; stretches; 30 ab mat style sit-ups
CD: 5 reps Songham 1

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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: 09 October 2013 02:49 AM   [ Ignore ]   [ # 3 ]
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WU - stretching, mobility, air squats, 10 sots presses, 150 single unders, and 2 muscle ups

SWOD: rest day

WOD: “Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Scores:
Tabata squats - 20 (PR)
Muscle ups - 5
Total - 125

Happy about the tabata squat pr, but disappointed in my muscle up total.

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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: 09 October 2013 03:50 AM   [ Ignore ]   [ # 4 ]
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Dead weight (BS)

Wu: yes

CFSB:
BS 3X90 then 15X75

WOD:
amrap 10
4 DL 100 kg
One 3 meter, 8 bar, hanging traverse
9 rounds.
I don’t know the name of the second exercies. It’s moving in a dead hang from bar to bar. When I lost grip I started from where I fell down. From round 6 my hands ripped open, and the blood didn’t improve grip.
The wod was inspierd from having watched “American ninja”

MWOD:
10 min K*
Cleaning the blood away

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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: 09 October 2013 04:14 AM   [ Ignore ]   [ # 5 ]
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Ran 3 miles 8:17 pace

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

Squat minimum: 18
Sub 3/1: 8 times

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M/30/5’9”/156

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Posted: 09 October 2013 04:17 AM   [ Ignore ]   [ # 6 ]
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Warmup/Strength
1 1/4 Squats 2x10x135
Bottom Pause Squats 1x5x185

WOD:
15 min AMRAP
15 Pull-ups
15 Deadlifts 135 (Rx=155)
15 Barbell Push-ups
4 rounds+22 = 202 reps

$O: ab work and mobility

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 09 October 2013 05:24 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
500m Row
Group Stretch

Strength
20:00 to establish 3RM Push Jerk
Session: 45x5x3, 75x5, 95x5, 125x5, 155x5, 185x5, 205x3, 215x3

Metcon
5x
5 Push Jerk, 165#
10 Box Jump Over, 24#
Time: 4:25
Push Jerk UB. Immediately upon completion: 400m Run (3:19).

Then,

200m Yoke Walk, 115# (using hanging rig with fat/axle bar)...NFT

3x (NFT)
10 Scap Push-up
10 Bent Over Reverse Fly
10 GHD Sit-up
10 Back Extension

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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: 09 October 2013 06:15 AM   [ Ignore ]   [ # 8 ]
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Wu: 10 min spinning
      50 x bench press 45 lbs
      20 sit ups

TABATA THIS

    8 x 20/10
      Jumping pull-chin ups (6-6-6-6-4-4-4-4)
      Sit ups (12-10-10-10-10-10-10-10)
      Push ups (10-10-10-10-10-10-10-10)
      SQUATS (10-10-10-10-10-10-10-10)
      Sumo dead lift high pull (10-8-8-8-8-8-8-8)
    TOTAL= 42

45’ spinning class

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M/44/6´/185
CF since 08/01/2013

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Posted: 09 October 2013 07:05 AM   [ Ignore ]   [ # 9 ]
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Morning All, Deadlift day Week 2   Warm up,  Elliptical 15 minutes . 3.1 miles @12.7 mph pace.    Deadlifts 88 x 10, 132 x 5, 176 x 5,  220 x 3, 264 x 5, 308 x 3,           


341 x 10. No Belt     http://vimeo.com/76522714


  Short and sweet. The weight felt easy.  Leg drive is feeling awesome. Sled pulls seem to really be helping. Have a great day all. grin

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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: 09 October 2013 07:11 AM   [ Ignore ]   [ # 10 ]
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Outlaw: clean/fs/jerk, oh lunges/ttb

BBG
3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed.
3@70#

Conditioning
12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#

Elaine - 5#db, hanging knee raises, 16.5 pp - 2 rounds + 4 lunges
Karen - 20#, 45# pp - 2 rounds + 4 lunges

Back still wonky… tested 35# bell and 65 press, no go today. Cleans felt great though. Probably could have upped weight.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 09 October 2013 07:36 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 09 October 2013 07:05 AM

Morning All, Deadlift day Week 2   Warm up,  Elliptical 15 minutes . 3.1 miles @12.7 mph pace.    Deadlifts 88 x 10, 132 x 5, 176 x 5,  220 x 3, 264 x 5, 308 x 3,           


341 x 10. No Belt     http://vimeo.com/76522714


  Short and sweet. The weight felt easy.  Leg drive is feeling awesome. Sled pulls seem to really be helping. Have a great day all. grin

Nice work! made it look easy.

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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: 09 October 2013 07:41 AM   [ Ignore ]   [ # 12 ]
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Murph99 - 09 October 2013 07:36 AM
OPG57 - 09 October 2013 07:05 AM

Morning All, Deadlift day Week 2   Warm up,  Elliptical 15 minutes . 3.1 miles @12.7 mph pace.    Deadlifts 88 x 10, 132 x 5, 176 x 5,  220 x 3, 264 x 5, 308 x 3,           


341 x 10. No Belt     http://vimeo.com/76522714


  Short and sweet. The weight felt easy.  Leg drive is feeling awesome. Sled pulls seem to really be helping. Have a great day all. grin

Nice work! made it look easy.

Thanks Murph. You were busy yourself. So when are you going to take a real live( No Work) day off? LOL

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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: 09 October 2013 10:40 AM   [ Ignore ]   [ # 13 ]
Big Dawg
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131009

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed

B/I: HB 3/1

Tabata Squat: 18
Max reps of Muscle-up Progressions in 4 minutes: 20
18 x 20 = 360

C/O: HB 3/1

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You are not a beautiful or unique snowflake.

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Posted: 09 October 2013 11:08 AM   [ Ignore ]   [ # 14 ]
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Buy-In:
Arm Swings
Leg Swings
Triceps Smash
Foam roll lat/shoulder/thoracic

Rehab Day 8
Front Squat
95x5,105x15,115x15

Switched to 15s because the 25s were becoming problematic to keep racked.

Worked in some strict pull-ups between the squats.

Cash-out:
DB Overhead Press 20#x22, 20#x16, 20#x12
Down Dog

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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: 09 October 2013 11:09 AM   [ Ignore ]   [ # 15 ]
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F/33/5’2”/125
CF newbie

WOD Test 3

Did the squats nice and slow for good form
Lowest Tabata squat # 10

Modified muscle-ups (seated/squatting) - to be honest I lost count. I think I did 26?

Assisted Test 3 score = 260

The little guy wanted to get in on the action

2013-10-09_10-22-20_187_zpse46894a0.jpg

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F/33/5’2”/124
CF newbie

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