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Tuesday, October 15th, 2013 - Deadlift, Handstand walk
Posted: 14 October 2013 04:18 PM   [ Ignore ]
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TUESDAY 131015

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

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Compare to 111128.

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.”
BlueBugofJustice - 18 August 2009

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Posted: 14 October 2013 06:14 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as rx’d

Women - 155-185

Pack
185 pound Deadlift, 21 reps
Handstand walk 21 meters
185 pound Deadlift, 15 reps
Handstand walk 15 meters
185 pound Deadlift, 9 reps
Handstand walk 9 meters

Women - 95-115

Puppies
35-65 pound Deadlift, 15 reps
15 second Handstand Hold
35-65 pound Deadlift, 12 reps
12 second Handstand Hold
35-65 pound Deadlift, 9 reps
9 second Handstand Hold

If you cannot handstand walk you can try wall walks
http://www.youtube.com/watch?v=svJIKCiMzWQ

If you cannot support yourself safely in a handstand you can try bear crawling.  Substitute feet for number of 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: 15 October 2013 02:39 AM   [ Ignore ]   [ # 2 ]
Big Dawg
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WU: CFSWU

WOD 15102013
Modified Puppies:
35-65 pound Deadlift, 15 reps:    45 lb Deadlift, 21 reps
15 second Handstand Hold:      21 foot bear crawl
35-65 pound Deadlift, 12 reps:  45 lb Deadlift, 15 reps
12 second Handstand Hold:      15 foot bear crawl
35-65 pound Deadlift, 9 reps:    45 lb Deadlift, 9 reps
9 second Handstand Hold:        9 foot bear crawl

Time: 1:51

Cool down: 1 rep Songham 1, 5 reps Songham 2, 1 mile fast walk with my pup.

Comments: I haven’t done deadlifts since high school, and I am slowly building up my weight plates, so I used all the plates I had, and worked form over weight. As of today I can’t do an unassisted handstand if you held me hostage, so I did bear crawls.

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M/39/76”/245# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

In the moment when I truly understand my enemy, understand him well enough to defeat him, then in that very moment I also love him. I think it’s impossible to really understand somebody, what they want, what they believe, and not love them the way they love themselves. And then, in that very moment when I love them…. I destroy them. -Ender Wiggins, Ender’s Game, Orson Scott Card

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Posted: 15 October 2013 03:37 AM   [ Ignore ]   [ # 3 ]
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Annie

Warmup
Calf mobility
Dead bugs
Tuck jumps

Skill work
Double unders (did three consecutive = PR)


WOD
Annie
50-40-30-20-10
SU
Abmat sit-ups

Time: 11:20 (-20 s compared to one month ago)

Cash-out
EMOM 4 pull-ups (wide green band) for 10 minutes

Result: 4-4-4-4-3-2-2-2-2-2

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M 30/1.79 m/76 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: 15 October 2013 04:09 AM   [ Ignore ]   [ # 4 ]
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“Nancy”
5 rounds for time:
400m run
15 OHS, 95lb
Time - 24:45 Rx

My running is terrible.

Compare to 6/28/13 - 20:00 at 75lb.

$O: Sled push & pull

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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: 15 October 2013 04:25 AM   [ Ignore ]   [ # 5 ]
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Nothing like coming back for a 3 day break to a WOD where you can’t do a single movement “As Rx”

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards (worked on shifting weight 100% from side to side while in handstand 10x)
15 foot L-rope climb, 1 ascent (4 legless rope pull-ups)
10 One-legged overhead squats, PVC pipe (10 one legged squats VERY assisted)

Since I already felt like shit about my fitness, I cashed out with a 5K row, which was slower than my standing PR.

Hopefully tomorrow will be better.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 15 October 2013 04:33 AM   [ Ignore ]   [ # 6 ]
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131008

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 130619.

115-135-145-155-165-165-155

Last time 130619: Same weights but failed on 3rd rep of 6th set.

Form breaking down on 3rd rep of heavier sets.  Need to focus on tight midline, exsplosive opening of hips.

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M 52/5’10”/180

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Posted: 15 October 2013 04:39 AM   [ Ignore ]   [ # 7 ]
Mutt
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Pack
185 pound Deadlift, 21 reps
Handstand walk 21 meters
185 pound Deadlift, 15 reps
Handstand walk 15 meters
185 pound Deadlift, 9 reps
Handstand walk 9 meters

Modified / scales down
135 pound deadlift, 21 reps
75 pound shoulder press, 21 reps
135 pound deadlift, 15 reps
75 pound shoulder press, 15 reps
135 pound deadlift, 9 reps
75 pound shoulder press, 9 reps

SUNDAY 131013
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
135-145-155-165-170-175-175-175-175-175

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M/30/5’9”/156

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Posted: 15 October 2013 05:04 AM   [ Ignore ]   [ # 8 ]
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WU - stretching, 15 BE, 15 KBS w/ 35lb, 15 BE, 15 KBS w/ 53lb

SWOD: Deadlift 300lbs
135lbs x 10, 225lbs x 5, 275lbs x 5, 300lbs x 5
Hi Rep - skipped in lieu of today’s WOD

WOD: 21-15-9
Deadlift 225lbs
Hand Stand Wall Walk Ups (Hand Stands continue to be my goat; deadlifts all unbroken)

Time - 14:45

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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: 15 October 2013 05:42 AM   [ Ignore ]   [ # 9 ]
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@No Coast

Warm-up
250m Row, 20 Squat, 200m Row, 10 Kick to Handstand, 200m Row, 50 Single-under
Group Stretch

Metcon
20:00
5 HSPU
10 Pistol (heel on 5# plate)
20 Unbroken DU
200m Run

Result: 6 + 11

Then,

5x
5 Parallette Jump
40 Yard Sprint
2:00 Recovery

Then,

Fun with the Fat Bar
Snatch: 25x8, 55x8, 75x6, 115x3, 145x3
10 Clean (145#) + 5 Pull-up + 1 Snatch (145#)
5 Clean (185#) + 10 Pull-up

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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: 15 October 2013 05:56 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 15 October 2013 05:04 AM

WU - stretching, 15 BE, 15 KBS w/ 35lb, 15 BE, 15 KBS w/ 53lb

SWOD: Deadlift 300lbs
135lbs x 10, 225lbs x 5, 275lbs x 5, 300lbs x 5
Hi Rep - skipped in lieu of today’s WOD

WOD: 21-15-9
Deadlift 225lbs
Hand Stand Wall Walk Ups (Hand Stands continue to be my goat; deadlifts all unbroken)

Time - 14:45

300 x 5 Deadlift.Good Job Murph.  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: 15 October 2013 05:57 AM   [ Ignore ]   [ # 11 ]
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Wu: 1,5 k

RUN:
1200 m (5:15) / 1000 m (4:17) / 800 m (3:22) / 600 m (2:30) / 400 m (1:38) / 200 m (0:48) ... RI 200 m

5 ROUNDS OF:

    10 thursters (45 lbs)
    7 KTE
    5 pull ups (pull ups/ chin ups)

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M/44/6´/185
CF since 08/01/2013

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Posted: 15 October 2013 06:03 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 15 October 2013 05:56 AM
Murph99 - 15 October 2013 05:04 AM

WU - stretching, 15 BE, 15 KBS w/ 35lb, 15 BE, 15 KBS w/ 53lb

SWOD: Deadlift 300lbs
135lbs x 10, 225lbs x 5, 275lbs x 5, 300lbs x 5
Hi Rep - skipped in lieu of today’s WOD

WOD: 21-15-9
Deadlift 225lbs
Hand Stand Wall Walk Ups (Hand Stands continue to be my goat; deadlifts all unbroken)

Time - 14:45

300 x 5 Deadlift.Good Job Murph.  wink

thanks; how’s the back feeling today? Hope it is getting better!

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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: 15 October 2013 06:21 AM   [ Ignore ]   [ # 13 ]
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Morning all, Sleepless night.  got woke up at 2:45 AM by the dogs. There was a little white tuner car sitting in our driveway with high beams blazing.It sat there for 5 minutes . Then started to drive around my neighbors properties slowly checking things out. I should mention I live in the country 6 miles out of town. There are only 4 homes where I live with the nearest group of homes 1 mile away.Being close to L.A. we’ve had a lot of Gang activity move into our area due to excessive home building and section 8 .So It was a little disconcerting watching the arrogance on display of this little Honda with loud pipes and high beams driving around searching for weak points on our properties.One of our neighbors doesn’t have a fence and the car drove on his 1 1/4 acre lot and did 2 full laps slowly around his house. I finally got a Deputy out around 3:25 AM but the car had already left the area. Talk about a sleepless night. We are living in a crazy world right now folks.I actually think this was a good wake up call for me and any complacency I have in regard to my families safety. One should be prepared to act accordingly and not allow themselves to become a victim.    A Country Boy can survive wink        Obviously a rest day LOL

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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: 15 October 2013 06:56 AM   [ Ignore ]   [ # 14 ]
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Murph99 - 15 October 2013 06:03 AM
OPG57 - 15 October 2013 05:56 AM
Murph99 - 15 October 2013 05:04 AM

WU - stretching, 15 BE, 15 KBS w/ 35lb, 15 BE, 15 KBS w/ 53lb

SWOD: Deadlift 300lbs
135lbs x 10, 225lbs x 5, 275lbs x 5, 300lbs x 5
Hi Rep - skipped in lieu of today’s WOD

WOD: 21-15-9
Deadlift 225lbs
Hand Stand Wall Walk Ups (Hand Stands continue to be my goat; deadlifts all unbroken)

Time - 14:45

300 x 5 Deadlift.Good Job Murph.  wink

thanks; how’s the back feeling today? Hope it is getting better!

Yeah it feels better.Just need a nap now grin

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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: 15 October 2013 07:01 AM   [ Ignore ]   [ # 15 ]
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Joined  2010-05-25

131015 Barbell Complex

Warm up:
3 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#

Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41

Ugh. Came close to puking on that one.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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