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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 ]
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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/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 10 October 2013 10:13 AM   [ Ignore ]   [ # 18 ]
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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/41/5’10”/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/45/184cm/80kg

Keep your face to the sun!

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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/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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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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44yo 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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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”/185lb
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 ]
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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/39/5’7”/161

“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”/170 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 ]
Big Dawg
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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/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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