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Thursday, October 10th, 2013 - Rest Day
Posted: 10 October 2013 08:18 AM   [ Ignore ]   [ # 16 ]
Stray Dawg
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“Dragon” puppy style
4 rounds
400m run
10 pull ups

9:25

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“It is not daily increase but daily decrease; hack away the unessential”  ~ Bruce Lee

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Posted: 10 October 2013 08:50 AM   [ Ignore ]   [ # 17 ]
Top Dawg
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klrace - 10 October 2013 07:59 AM

CFWU

Bench Press
5x5x5x5x5
45-65-95-115-135

“Bring Sally Up”
Squat - 95#

Brutal

Good deal on the Bench, Not sure what( “Bring Sally Up” is.  Squat - 95#)

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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: 10 October 2013 10:13 AM   [ Ignore ]   [ # 18 ]
Big Dawg
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W/U

5:00 jumping rope

3 sets each Samson stretch, shoulder pass, squat with broomstick, back extension, push up, upright row

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.

Score = 108
12 squats and 9 muscle-ups (9 sets of 3 pull-ups followed by 3 dips)

$O

Headstand/handstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 10 October 2013 10:53 AM   [ Ignore ]   [ # 19 ]
Mutt
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OPG57 - 10 October 2013 08:50 AM
klrace - 10 October 2013 07:59 AM

CFWU

Bench Press
5x5x5x5x5
45-65-95-115-135

“Bring Sally Up”
Squat - 95#

Brutal

Good deal on the Bench, Not sure what( “Bring Sally Up” is.  Squat - 95#)

Thanks!

“Bring Sally Up” is basically pause squats to a song. See here: http://m.youtube.com/watch?v=fc2mZkyb2so&feature=youtu.be&desktop;_uri=/watch?v=fc2mZkyb2so&feature=youtu.be

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 10 October 2013 10:59 AM   [ Ignore ]   [ # 20 ]
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Thursday 2013-10-10
Snatch 1-1-1-1-1-1-1 reps

At home, in my garage gym

WU:
yes

WOD:
Scaling: Rx’d
Snatch 1-1-1-1-1-1-1 reps

40 - 45F - 45 - 47,5 - 50F - 50F - 40x3

$Out:
Snatch 2X40 + PSN 1x40
Snatch Drop 2x40, 3x30, 2x35
Shoulder Mobility

Comments:
Not my day for snatches. Was out of sync and uncoordinated. Better luck next time I guess.


And then one that I didn’t have time to add.

Tuesday 2013-10-08
Clean 1-1-1-1-1-1-1 reps

At home, in my garage gym

WU:
yes

WOD:
Scaling: Rx’d
Clean 1-1-1-1-1-1-1 reps

55 - 60 - 65 - 70 - 75(PR) - 77,5(PR) - 80F

$Out:
None

Comments:
A much better day. But I should have stopped at 77,5 kg. Would have preserved the PR-feeling better.

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CFDOB 2009-12-20
M/46/184cm/80kg

Keep your face to the sun!

(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

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Posted: 10 October 2013 11:05 AM   [ Ignore ]   [ # 21 ]
Top Dawg
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klrace - 10 October 2013 10:53 AM
OPG57 - 10 October 2013 08:50 AM
klrace - 10 October 2013 07:59 AM

CFWU

Bench Press
5x5x5x5x5
45-65-95-115-135

“Bring Sally Up”
Squat - 95#

Brutal

Good deal on the Bench, Not sure what( “Bring Sally Up” is.  Squat - 95#)

Thanks!

“Bring Sally Up” is basically pause squats to a song. See here: http://m.youtube.com/watch?v=fc2mZkyb2so&feature=youtu.be&desktop;_uri=/watch?v=fc2mZkyb2so&feature=youtu.be

OK that was a Butt Kicker! Good job getting thru it. 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: 10 October 2013 12:56 PM   [ Ignore ]   [ # 22 ]
Top Dawg
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warm up
3x 10R/10L single-arm KB swings(RUS, 24k) & Bulgarian squats
3x 100 toe bounces & 10 OHS (45#)
MOBs

Lift
cDL
[4@135+deficit;4@165+deficit;4@195+deficit;4@225+deficit warm up]
Attempt 6x4reps @250+deficit; got 444444 [1min rest b/w sets]
Debrief-  Followed GD’s cues, felt good.  Deficit=2.5inch

10min rest, then…

WOD (from BrandX 10/10/13)
3x: max. HSPU & max. pull-ups [immediate transition & 1min rest b/w rds]
HSPU=6,5,5
pull-ups=21,14,11
5min rest, then…
5x: 1min max. db thrusters & 1min max. db hang. sq. cln [1min rest b/w rds](40# dbs, 44%bwt)
THR=13,14,14,14,14
HSC=6,6,6,6,7
TOTAL REPS=100
5min rest, then…
3x max. push-ups & 25 AbMat butterfly sit-ups [no rest]
push-up=26,12,12

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 10 October 2013 01:45 PM   [ Ignore ]   [ # 23 ]
Top Dawg
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@Home

Rest Day/Recovery Row
10:00…2,488m (straps and damper 3)
First 2:00 was 475m, last 2:00 was 523m

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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: 10 October 2013 02:13 PM   [ Ignore ]   [ # 24 ]
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Thursday 131010

Run 2.0 mi. 15:48 min.

XFit - ” 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. Muscle up substitution 3/1 ratio pull-up / dip.

Interval: 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8
Reps:    13 14 14 14 14 14 14 14

Max rep pull-up/dip: 6

Tabata Score: 13 x 6 = 78 (ouch!)

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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: 10 October 2013 03:19 PM   [ Ignore ]   [ # 25 ]
Big Dawg
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“DT” - reduced Pack scale
Five rounds for time of:
70 pound Deadlift, 12 reps
70 pound Hang power clean, 9 reps
70 pound Push jerk, 6 reps

10:33

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M/38/5’10”/180lb
Habakkuk 3:19

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Posted: 10 October 2013 04:00 PM   [ Ignore ]   [ # 26 ]
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AM- ran 4 miles 29.47


PM
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes
(Subbed jumping MU. bottom of ring @72”)

18 x 13

234

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M/45/6’3/230 205
CF start 9/2011

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Posted: 10 October 2013 05:30 PM   [ Ignore ]   [ # 27 ]
Big Dawg
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Hang power clean 3-3-3-3-3-3-3 reps

95-105-115-125

Felt super weak doing these.  Not enough time to finish.  Came back 1 hour later.

95-115-115-115

Still felt like I was not doing it right or weak.  I really don’t know.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 10 October 2013 05:30 PM   [ Ignore ]   [ # 28 ]
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B/I:
1.25 mile walk (to the playground and back with my daughter)
cfwu
stretching
ankle & shoulder mobility

WOD:
Test 3

Tabata Squat
(13, 12, 12, 11, 10, 10, 10, 10 reps)
Max muscle ups in 4 minutes
AMRAP in 4 minutes of:
3 neutral grip pull-ups
3 bench dips
(11 rounds)

Score: 10x11=110

C/O:
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 10 October 2013 05:54 PM   [ Ignore ]   [ # 29 ]
Terrier
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Thursday 131010

CFWU

Tabata Squat 20 minute interval is 20 seconds work 10 seconds rest
Max reps of Muscle-ups in 4 minutes
Subbed 3 pullups and 3 dips for 1 muscleup

16 for all squats
subbed pullups and dips 10, 9, 9, 9, 9, 10, 9, 9

Total 144

20 minutes of steps

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 10 October 2013 06:20 PM   [ Ignore ]   [ # 30 ]
Boxer
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Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
95,115,115,135,135,145,145(f on 2nd rep)

Compare to 130619.
95x1
115 x 6

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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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