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Sunday, October 20th, 2013 - Walsh - RIP
Posted: 19 October 2013 09:06 PM   [ Ignore ]
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SUNDAY 131020

“Walsh”

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Post time to comments.

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U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Dan Bailey does “Walsh” - video [ipod] [mov] [720 HD]

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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 20 October 2013 11:02 AM   [ Ignore ]   [ # 1 ]
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We are going to scale this way back for pack and puppies, because with out a significant base in this type of training you will be so sore that you will have to skip several days.

Big Dawgs
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Women - 135/25

The Porch
Four rounds for time of:
22 Burpee pull-ups
135 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Women - 95/25

Pack
Three rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Women - 65/15

Puppies
Two rounds for time of:
22 Burpee pull-ups
pvc-15 pound Back squat, 22 reps
Run 200 meters

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

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Posted: 20 October 2013 11:26 AM   [ Ignore ]   [ # 2 ]
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Warm up: 3x (250m row, 6 false grip ring pull ups, 6 ring dips)

Strength:
DL kg: 10x60, 5x91.5, 5x111.5, 5x133, 5x141.5
DL 12-9-6, 109kg, 1 min rest between sets

Metcon <10:
20 T-bar swings 24kg,
30 TTB,
400m run
Time: 5:04

20 mins hip/leg mobilisation and stretching

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M/47/80kg

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Posted: 20 October 2013 11:58 AM   [ Ignore ]   [ # 3 ]
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Wu: 1,5 k

WOD:
    My 16 y.o. kid and I ran in a 10k race for
His first time ... We did it in 1:08’ .... Sooooo proud of him

Cd: 1,5 k

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M/44/6´/185
CF since 08/01/2013

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Posted: 20 October 2013 12:20 PM   [ Ignore ]   [ # 4 ]
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“Walsh”

Had to di the WoD prior to the official scaling was posted - Not looking forward to the following days in light of Garddawg’s comment regarding the scaling…

Ended up doing the following:

Four rounds for time of:
22 Burpee pull-ups
135 pound Back squat, 22 reps
Run 200 meters with a 33 pound plate overhead

Time

1st rd - 06:37
2nd rd - 09:21
3rd rd - 11:29
4th rd - 11:31

Total 39:00

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 20 October 2013 12:24 PM   [ Ignore ]   [ # 5 ]
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$in row 500m

15-12-9
Hspu progs
Walking lunges
Pull-ups assisted

7:02

$out
20 sit-ups front & side planks
15 sit-ups

High speed housecleaning.

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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: 20 October 2013 12:27 PM   [ Ignore ]   [ # 6 ]
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Press 10x45, 5x65, 5x95, 3x115, 2x135, 155, 165, 3x2x175 (45 secs rest btw)

High rep attempt at 145, target is 15 reps but failing that max effort sets with 1 min rest between until I reach a total of 20

Got 8/5/5/3 = 21

Almost left without any sweaty but decided that something is better than nothing

Alternating emom 12 mins

Odd mins 5 hang power cleans, start at 135 and add 10 every successful effort
Even 15 perfect push-ups

All successful and unbroken so last set of hpc’s was 185

Cheers, kempie

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Take a deep breath ... Now do it again!
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Posted: 20 October 2013 12:48 PM   [ Ignore ]   [ # 7 ]
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robnobby - 20 October 2013 11:26 AM

Warm up: 3x (250m row, 6 false grip ring pull ups, 6 ring dips)

Strength:
DL kg: 10x60, 5x91.5, 5x111.5, 5x133, 5x141.5
DL 12-9-6, 109kg, 1 min rest between sets

Metcon <10:
20 T-bar swings 24kg,
30 TTB,
400m run
Time: 5:04

20 mins hip/leg mobilisation and stretching

Good set of Deadlifts Rob (312 lbs. x 5) Well done 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: 20 October 2013 01:27 PM   [ Ignore ]   [ # 8 ]
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Taking a much needed Rest Day today.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 20 October 2013 01:36 PM   [ Ignore ]   [ # 9 ]
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Strength/WOD combined ish

WEDNESDAY 131016

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS 115-125-135-145-155(pr)
FS 165-175-185-195-205(fail)
BS 225x5(got 3)
BS 135x20

So the idea was to still do my CFSB for the day in regards to back squats but use the OHS, and Front Squats as the warm up.  That idea was poorly thought out as even at 1 rep each a bit too much effort was involved in the build up so I was only able to do 3 reps of back squat.  I maybe should have just stuck with the prescribed protocol for the day.

I have a question about high-rep sets for CFSB, when it calls for a 20 rep set would that be completely unbroken, or does taking a couple breaths between reps, without racking the weights still count?

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

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Posted: 20 October 2013 01:49 PM   [ Ignore ]   [ # 10 ]
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Smokey - 20 October 2013 01:27 PM

Taking a much needed Rest Day today.

After 3 days .Sounds like a good call. Enjoy Smokey 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: 20 October 2013 01:53 PM   [ Ignore ]   [ # 11 ]
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jchcrawk - 20 October 2013 01:36 PM

Strength/WOD combined ish

WEDNESDAY 131016

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS 115-125-135-145-155(pr)
FS 165-175-185-195-205(fail)
BS 225x5(got 3)
BS 135x20

So the idea was to still do my CFSB for the day in regards to back squats but use the OHS, and Front Squats as the warm up.  That idea was poorly thought out as even at 1 rep each a bit too much effort was involved in the build up so I was only able to do 3 reps of back squat.  I maybe should have just stuck with the prescribed protocol for the day.

I have a question about high-rep sets for CFSB, when it calls for a 20 rep set would that be completely unbroken, or does taking a couple breaths between reps, without racking the weights still count?

  Broken or Unbroken it still has the same net effect on the body. Good job on the WOD, and congrats on your 20 lbs muscle mass gain. 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: 20 October 2013 02:09 PM   [ Ignore ]   [ # 12 ]
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OPG57 - 20 October 2013 01:53 PM
jchcrawk - 20 October 2013 01:36 PM

Strength/WOD combined ish

WEDNESDAY 131016

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS 115-125-135-145-155(pr)
FS 165-175-185-195-205(fail)
BS 225x5(got 3)
BS 135x20

So the idea was to still do my CFSB for the day in regards to back squats but use the OHS, and Front Squats as the warm up.  That idea was poorly thought out as even at 1 rep each a bit too much effort was involved in the build up so I was only able to do 3 reps of back squat.  I maybe should have just stuck with the prescribed protocol for the day.

I have a question about high-rep sets for CFSB, when it calls for a 20 rep set would that be completely unbroken, or does taking a couple breaths between reps, without racking the weights still count?

  Broken or Unbroken it still has the same net effect on the body. Good job on the WOD, and congrats on your 20 lbs muscle mass gain. wink

Thanks, OPG.

I also just realized I forgot to post my comparison from 120810.

Overhead squat: 45-55-65-75-85
Front squat: 95-105-115-125-135
Back squat: 145-155-160-165-170

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

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Posted: 20 October 2013 03:49 PM   [ Ignore ]   [ # 13 ]
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Pack
Three rounds for time of:
22 Burpee pull-ups (1 foot above reach, strict plank pushup)
95 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

19:31

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M 29 178cm 80kg

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Posted: 20 October 2013 03:59 PM   [ Ignore ]   [ # 14 ]
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jchcrawk - 20 October 2013 02:09 PM
OPG57 - 20 October 2013 01:53 PM
jchcrawk - 20 October 2013 01:36 PM

Strength/WOD combined ish

WEDNESDAY 131016

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS 115-125-135-145-155(pr)
FS 165-175-185-195-205(fail)
BS 225x5(got 3)
BS 135x20

So the idea was to still do my CFSB for the day in regards to back squats but use the OHS, and Front Squats as the warm up.  That idea was poorly thought out as even at 1 rep each a bit too much effort was involved in the build up so I was only able to do 3 reps of back squat.  I maybe should have just stuck with the prescribed protocol for the day.

I have a question about high-rep sets for CFSB, when it calls for a 20 rep set would that be completely unbroken, or does taking a couple breaths between reps, without racking the weights still count?

  Broken or Unbroken it still has the same net effect on the body. Good job on the WOD, and congrats on your 20 lbs muscle mass gain. wink

Thanks, OPG.

I also just realized I forgot to post my comparison from 120810.

Overhead squat: 45-55-65-75-85
Front squat: 95-105-115-125-135
Back squat: 145-155-160-165-170

Great gains !Good job! 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: 20 October 2013 04:58 PM   [ Ignore ]   [ # 15 ]
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rest day

With some urging from my kids, I decided to give them a ride in the old radio flyer wagon. Pulling the wagon with a rope tied around my waist. It was my two oldest kids and a neighbor (155 pounds total) in the wagon, plus, as and added weight, I was carrying my youngest son (31 pounds) in my arms the whole time. 
I did a little loop around the neighborhood at a steady even pace. About 1.5 km or .90 mile .

Not bad,  I know it would have been more resistance with a sled,  I am working on a getting a usable sled soon.

Thanks for the ideas OPG wink

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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