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Saturday, October 12th, 2013 - 100m repeats
Posted: 11 October 2013 05:30 PM   [ Ignore ]
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SATURDAY 131012

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 130408.


The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 11 October 2013 07:44 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
As rx’d

Puppies
6-8 rounds, each for time of:
100 meter Sprint
Rest 90 seconds

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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: 12 October 2013 02:19 AM   [ Ignore ]   [ # 2 ]
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Power clean

Warmup
Mobility drills, hands, arms shoulders
Running drills
Hollow rolls

Power clean 3-3-3-2-2-2-1-1-1-1
In kg: 30-40-45-50-50-55-60-65(PR)-70(F)-70(F)

EMOM 8 pull-ups for 4 minutes (green wide band)
Result: 8-6-2-2

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 12 October 2013 04:14 AM   [ Ignore ]   [ # 3 ]
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Rest Day/Recovery Run

3,000m…16:41
400m Cool Down Walk

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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: 12 October 2013 04:22 AM   [ Ignore ]   [ # 4 ]
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Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Rd 1-8 @ 15.40-15.90 sec
Rd 9&10; @ 16 sec

Did this approx 15 min after completing yesterday’s Cindy, my thighs definetively making their presence felt:o)

Took the time to properly meassure out my 100m, 200 m and thus 400m “tracks” today, realising i should have done it long ago as my previous smart phone meassures where way off…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 12 October 2013 04:42 AM   [ Ignore ]   [ # 5 ]
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Push up, slam, sit up

Still heeling the hands.

Wu: yes

WOD:
10 -» 1
Ball slam (15 kg stone)
Decline push ups (feet 70 cm up)
GHD sit ups
9:19

Then…

100 squat
Did not time, but my best effort so far on this!

MWOD:
8 min K* (had my young dog w me. He, in difference from me, like to pick a fight so when another dog came to the playground we had to make a hasty retreat).

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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: 12 October 2013 07:54 AM   [ Ignore ]   [ # 6 ]
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DT

scaled 135

11:41

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 12 October 2013 09:14 AM   [ Ignore ]   [ # 7 ]
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“Cindy”
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

18rds+1 pull-up

PR by 6 rds

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Posted: 12 October 2013 09:24 AM   [ Ignore ]   [ # 8 ]
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Elliptical warm up 10 min. 2.0 miles

Squats week 3.  No Belt
88 x 5
132 x 5
176 x 5
220 x 5
264 x 5
286 x 5
297 x 5
308 x 5   http://vimeo.com/76767557 

Sled Pull   110 lbs.  1 mile non stop.  time. 31:48

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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: 12 October 2013 10:46 AM   [ Ignore ]   [ # 9 ]
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Wish these sprints had come up yesterday, I would’ve done them instead of the 120/40/120 sandwich.

Buy-In:
Rumble Roll Thoracic, quads, shoulder to lat
Seated LAX Ball Hamstring Mob
Leg Swings
Arm Swings
Triceps Smash

Rehab Day 9
Front Squat
100x15,110x15,120x15

Cash-out:
Strict Pull-ups: 5+4+3+2+2

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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: 12 October 2013 10:47 AM   [ Ignore ]   [ # 10 ]
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Flexibility
1 min hurdle stretch
10 pancake sit ups
1 min pancake split
1 min shoulder traction

5 Rounds for reps at each
1 Min Double under. 35 ish
1 Min Box Jump 24/20. 21-22
1 Min 1 Arm DB Snatch 55 lb.  16-18 for each

Spend 15 Min working up to a heavy Power Clean
95-115-125-135-145-155-165-185 fail 175 fail
20 lb pr for 1rm

10 Rounds for Time
1 Power Clean 135
Run 50 m
5 Chest to bar Pull Ups

13 min and change

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 12 October 2013 10:52 AM   [ Ignore ]   [ # 11 ]
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Hang power clean 3-3-3-3-3-3-3 reps

115-135-155-155-165-175(F got 2) - 155

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Posted: 12 October 2013 10:59 AM   [ Ignore ]   [ # 12 ]
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Saturday 2013-10-12
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

At home, in my garage gym

WU:
10 min jump rope, 100 x SU/RU/SU, time 3:20. Rest of the time was DU practise with a max of 5 reps.
15 x Sit-ups, Ab-Mat
15 x Superman
Anteroir shoulder mobility

WOD:
Scaling: Long heavy Puppies
Five rounds for time of:
10 kg barbell Overhead walking lunges, 15 meters
15 x Burpees
Total time: 13:20

$Out:
10 min Shoulder Mobility

Comments:
I think I was wise today by choosing to do only 15 reps of burpees. It is not one of my strengths and going for 21 would have taken forever.

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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: 12 October 2013 11:11 AM   [ Ignore ]   [ # 13 ]
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Did Cindy today…as Rxed…because I worked out with my husband and didn’t check the scaling. I did assisted pullups but I’m still gonna be hurt tomorrow!

11 rounds as Rxed (assisted pullups)

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F/33/5’2”/124
CF newbie

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Posted: 12 October 2013 11:49 AM   [ Ignore ]   [ # 14 ]
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Wednesday 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.  If no access to rings sub 3/1 pull-ups and dips.

Squat: 15
Pull-ups and dips: 10.5 (10 rounds, 3 pull-ups)
Score: 157.5

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 12 October 2013 11:56 AM   [ Ignore ]   [ # 15 ]
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W/U

5:00 jumping rope
3x samson stretch, squats, shoulder roll, situps, supermans, pushups, rows

SATURDAY 131012

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

1:48
1:48
1:48
1:47
1:47
1:47
1:48
1:48
1:48
1:49

$O

Handstand and headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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