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Sunday, October 13th, 2013 - Bench Press
Posted: 12 October 2013 04:18 PM   [ Ignore ]
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SUNDAY 131013

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 111210.

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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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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: 12 October 2013 05:28 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
As Rxd

Puppies
Cut the number of sets in half

All we rarely bench so BE careful!

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All of life’s problems can be solved by heavy deadlifts.

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Posted: 13 October 2013 03:34 AM   [ Ignore ]   [ # 2 ]
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3 k

Wu: yes

WOD:
Run 3 k
16:33
Fast for beeing me. Think it helped to have the young dog whit me. Some short pit-stops, but he had the lead all the way, draging me along.

MWOD:
K* 8
1000 m walk

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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: 13 October 2013 06:54 AM   [ Ignore ]   [ # 3 ]
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WU: bike ride- 10 miles in 48:43

SUNDAY 131013
Resting 60 seconds between sets: 
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

I don’t have a bench, but I do have an old weight machine that maxes at 110lbs. For the first 7 sets I had the bar in the middle seting, for the last three I set it at the low setting.

110-110-110-110-110-110-110-110-110-110

CD: 1 rep Songham 1, 5 reps Songham 2.

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 13 October 2013 09:24 AM   [ Ignore ]   [ # 4 ]
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WU
DROMS
stretching

WOD - 131005
(Rowing) Dragon - RIP
Pack
For time:
Run 2 miles (subbed 3218m row - raining) 13:49
4 minutes to find 4 rep max Deadlift (225, 245, 275)
Run 2 miles (subbed 3218m row) 13:53
4 minutes to find 4 rep max Push jerk (95, 115, 125)
Forgot to stop clock (probably a little over 36 minutes)

$O: none

Out late last night watching boxing and drinking adult beverages, so I was a little low on energy and motivation.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 13 October 2013 09:52 AM   [ Ignore ]   [ # 5 ]
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Sunday, October 13th, 2013 - Bench Press

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

55#-60#-65#-70#-75#-80#-85#-90#-95#-95#(PR) star

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 13 October 2013 10:30 AM   [ Ignore ]   [ # 6 ]
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Sunday 2013-10-13
At home, in my garage gym.

“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

WU:
5 min Jump Rope, 100xSU + 3 min DU Practise
BUWU PVC
BU STE PVC
10 x HPCL, 10 kg
10 x PCL, 15 kg
5 x PCL, 20 kg
5 x KB Press, 12 kg
5 x PCL, 30 kg
5 x WB, 6 kg
3 x PCL, 40 kg
3 x KB Press, 16 kg
2 PCL, 50 kg

WOD:
Scaling: Pack, modified
20 rounds for time of:
5 x Wall ball shots, 14 pound ball = 6 kg
3 x DB Press, 18-20 kg -> KB Press, 16 kg
1 x Power clean, 115-135 pound -> 55 kg
Total time: 25:14

$Out:
10 min Shoulder Mobility

Comments:
I was able to have a continous flow during the whole workout. Except then for the KB Presses where the first five and the last two where unbroken, the rest was 2 + 1. I tested KB Press with 20 kg but wouldn’t have been able to get through within a good time frame. So I choose to scale down to 16 kg. I feel that was a good choice. A really great workout. I am really tired in my back right now. Rest day tomorrow since I have two classes in my garage then.

Does anyone have a good idea when it comes to sore forearms working with Kettlebells? As soon as I do KB presses, cleans, thrusters or snatches I end up with really sore forearms where the Kettlebells hit/touch them. Any ideas are more than welcome.

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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: 13 October 2013 11:18 AM   [ Ignore ]   [ # 7 ]
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15 mins various hip mobs
Press 10x45, 5x95, 5x115, 3x135, 2x145, 155, 165, 3x2x172 (45 secs rest between doubles)

15x135 - hallelujah!!

Looks like pressing after squatting may have been hurting my numbers a bit the last couple of weeks, be really nice to increment my high rep load again.  Skipped the sweaty stuff today.

Cheers, kempie

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Posted: 13 October 2013 11:51 AM   [ Ignore ]   [ # 8 ]
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Warm up: 3x (250m row, 15 GHD back extensions, 15 GHD sit ups)

Metcon: Bear complex, 5 rounds of:
7x clean, front squat, push press, back squat, push press
Rest as required between rounds, each round don’t put bar down
20kg, 30kg, 40kg, 50kg, 50kg (3-5 mins rest)

CFSB rest week so I’m cherrypicking some ‘fun’WODs. Never done this one before

Skills: 5 mins MU practice (got 5 singles and 4 or 5 fails)

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M/47/80kg

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Posted: 13 October 2013 12:01 PM   [ Ignore ]   [ # 9 ]
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Rest day…...zzzzzzzz

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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: 13 October 2013 12:11 PM   [ Ignore ]   [ # 10 ]
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Rest day.

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

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Posted: 13 October 2013 12:18 PM   [ Ignore ]   [ # 11 ]
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3 sets
row 500
12 pushups
12 dips

12:27

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 13 October 2013 01:44 PM   [ Ignore ]   [ # 12 ]
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@Home

“21”
20 to 1 Push-up
1 to 20 Sit-up
Time: 21:31

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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: 13 October 2013 02:24 PM   [ Ignore ]   [ # 13 ]
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Sunday 131013

WU:  Half mile light run.

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Made this one up from a while ago.

30:34

The Burpees were a little ugly.  Especially the last two sets.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 13 October 2013 03:52 PM   [ Ignore ]   [ # 14 ]
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TEG368 - 13 October 2013 02:24 PM

Sunday 131013

WU:  Half mile light run.

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Made this one up from a while ago.

30:34

The Burpees were a little ugly.  Especially the last two sets.

150 Burpees! gulp  You sir are a certifiable masochist LOL Good job TEG

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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: 13 October 2013 03:56 PM   [ Ignore ]   [ # 15 ]
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WU
About 2K jog with backwards/sideways running mixed in.

SATURDAY 131012

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

Post times for each round to comments.

Compare to 130408.

Time
13.41-13.07-13.37-13.19-13.38-13.65-13.79-13.91-14.09-13.91

Distance measured approx, so most likely it was 90+ meters instead of 100. That would explain the “compare to” numbers below. Still about a sec difference between the fastest and slowest.

Compare to 130408:
14.5, 14.8, 14.3, 14.9, 15.2, 15.8, 14.9, 14.9, 15.4, 15.7


$O
3x5 power hang snatch @65lbs
roller at T-spine

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M/47/5’10”/155

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