1 of 4
1
Wednesday, October 23rd, 2013 - Row, Push-ups
Posted: 22 October 2013 04:57 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9803
Joined  2007-01-08

WEDNESDAY 131023

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

Compare to 110112.

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.

 Signature 

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

Profile
 
 
Posted: 22 October 2013 05:00 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9803
Joined  2007-01-08

Last time out GD scaled this as:

Garddawg - 11 January 2011 07:56 PM

Big Dawgs and Pack:
as Rx’d

Puppies:
Complete as many rounds as possible in 12 minutes of:
Row 250 meters
10 Push-ups

We usually sub a 200 M run for a 250 M row.  Another way to sub is a an average 250 m row is about a minute, fast 45 seconds, slow about 1:15+.  Pick the time frame you would generally fall into and sub box jump, running, jump rope etc….

 Signature 

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

Profile
 
 
Posted: 23 October 2013 02:27 AM   [ Ignore ]   [ # 2 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  487
Joined  2013-10-05

WEDNESDAY 131023

WU: stretches,  3 sets of 15 reps each sit-ups and supermans

WOD
Puppies:
Complete as many rounds as possible in 12 minutes of: 
Row 250 meters
10 Push-ups

No rowing machine, so I did as follows;

Alternating sets of:

30 seated rows at 110lbs, 10 push-ups. (30 seated rows=@ 1 minute, per GD’s scaling)
200 meters on Nordic Track, 10 push-ups

12:00 minutes = 6 sets,  plus 10 seated rows.

CD: 1rep Songham1, 1 rep Songham 2, 5 reps Songham 3.


Comments:  Push-ups killed me.  Need to build the muscles used in push-ups and pull-ups

 Signature 

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

Profile
 
 
Posted: 23 October 2013 03:32 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1258
Joined  2010-01-30

Wednesday oct 23, 2013

5 am WOD with workout crew

Flexibility
2 min bottom of squat
Sotts stretch 1 min
Hurdle stretch 1 min

Squat
10 x 165 wnbroken deep into pocket

Every 2 Min for 30 Min

10 Wall Ball 20 lb 9 feet
20 Double Unders
3 Squat Cleans 155/85
10 push ups

I need to Craigslist get lucky with a rower.

 Signature 

“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.

Profile
 
 
Posted: 23 October 2013 04:05 AM   [ Ignore ]   [ # 4 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  150
Joined  2013-01-02

ITF WOD 10/23/13
18 min AMRAP
9 Pull-ups
12 KB Step-ups 53lb, 20” - no kb, used 50lb db
15 Hand Release Push-ups

*KB must be held above the waist for Step-ups

7 Rounds + 9 pull-ups = 261 reps

$O: Push Press 115x5,115x5,135x5, ab work, and mobility

 Signature 

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)

Profile
 
 
Posted: 23 October 2013 04:44 AM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

WU - mobility, stretching, jump rope, 12 KBS w/ 35lb, 12 dead hang pullups, 15 pushups, 50 banded rear delts, 12 dead hang pullups

WOD: Complete as many rounds as possible in 15 minutes of:
Row 250 meters (sub’d 25 SDHP)
25 Push-ups

6 Rounds + 25 SDHP + 10 pushups

 Signature 

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.

Profile
 
 
Posted: 23 October 2013 05:18 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

Warm-up
500m Run
Group Stretch
3x: 5 Kick to Handstand, 10 Kipping Swing, 15 PVC OHS
Split Jerk Foot Work

Wasn’t feeling it today…

Strength
Split Jerk:  3x3, 3x3, 3x3
75-95-135

Metcon
5x
4 MU
10 S2O, 135#
Time: 9:40
MUs were 4, 2/2, 2/2, 2/1/1, 1x4.  S2O was 10, 5/5, 5/5, 6/4, 10.

Then,

5:00 Shoulder Mobility/Stability

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 23 October 2013 05:18 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  824
Joined  2010-08-12

Outlaw Way: push jerks

BBG
1) 15 minutes to find 1 RM Push Jerk from Blocks/Rack.
warm: 65
work: 85-90-95-100-105-110-115(F)

2) 3X3 Push Jerks @ 85% of 1RM from #1 – rest 60-90 sec.
3x3@95#

3) 4X3 Jerk Drives @ 110% of max SPLIT Jerk – rest 60-90 sec.

jerk drive demo if you’re interested: http://www.youtube.com/watch?v=W8kLm5Z7HGg&feature=youtu.be

4x3@ *120#
*should have gone heavier. didn’t notice the split jerk reference until I was finished. ugh.

 Signature 

F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

Profile
 
 
Posted: 23 October 2013 05:55 AM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15
Aaron_CO - 23 October 2013 05:18 AM

@No Coast

Warm-up
500m Run
Group Stretch
3x: 5 Kick to Handstand, 10 Kipping Swing, 15 PVC OHS
Split Jerk Foot Work

Wasn’t feeling it today…

Strength
Split Jerk:  3x3, 3x3, 3x3
75-95-135

Metcon
5x
4 MU
10 S2O, 135#
Time: 9:40
MUs were 4, 2/2, 2/2, 2/1/1, 1x4.  S2O was 10, 5/5, 5/5, 6/4, 10.

Then,

5:00 Shoulder Mobility/Stability

feel better, bro…..way to gut it out today.

 Signature 

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.

Profile
 
 
Posted: 23 October 2013 05:59 AM   [ Ignore ]   [ # 9 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  253
Joined  2013-09-14

wu: spin 10 min
    50 x Bench press (65 lbs)

wod:
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (subbed 25 x SDHP -45 lbs barbell-)
25 Push-ups

5 rounds

then

RUN 800 m
KBS X 30 (50 lbs dumbbell)
15 pull ups progression

then

45’ spinning class

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 23 October 2013 06:35 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3352
Joined  2013-07-26

Morning all, Deadlift day week 4
Elliptical 10 min. warm up. 2 miles

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
363 x 11 No Belt   http://vimeo.com/77594967     

I’m having fun with high rep Deadlifts for the 1st time in my life. Since my form isn’t degrading ,I will continue on with them. 374 x 10 next week.  God willing wink

Sled pull   133.5 lbs.  1 mile non stop.  Time   37:11           This was mentally and physically the hardest thing I have ever done in my life. I wanted to quit at 1st lap, 2nd lap and even on final stretch.  Thank you God for allowing me to persevere   beatup

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 23 October 2013 06:38 AM   [ Ignore ]   [ # 11 ]
Stray Dawg
Avatar
RankRank
Total Posts:  27
Joined  2011-01-02

Went to train on Saturday, did Snatch Balance practice with a broomstick because I’m not used to the movements yet.  I then went on to train and improve my pull ups doing 4 EMOM for 20 minutes.  Then did some Toes to Bar.  Came home and later on developed pain in left wrist so laid off training on Sunday - thought I was going to have to go to A&E (Emergency Room) Monday wrist was agony but went training anyway to see what could be managed.

Monday - Run 5km - 25:16 - a bit slow but did it on a treadmill and not used to doing that, could have gone quicker but there you go!  Wrist cured!  don’t know what was happening but no pain on Tuesday.

Tuesday - 4R4T of Run 1km/20 squats/20 press ups/20 sit ups - 28:26

Today - got the kids so today’s WoD is Playtime!

Will try Row/Push ups tomorrow to see how the wrist holds up.

 Signature 

“Quaerere Verum”

Male, 39, 1.85m, 90kg

Profile
 
 
Posted: 23 October 2013 06:39 AM   [ Ignore ]   [ # 12 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15
OPG57 - 23 October 2013 06:35 AM

Morning all, Deadlift day week 4
Elliptical 10 min. warm up. 2 miles

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
363 x 11 No Belt             http://vimeo.com/00000000  Video will be up in 2 hours


Sled pull   133.5 lbs.  1 mile non stop.  This was mentally and physically the hardest thing I have ever done in my life. I wanted to quit at 1st lap, 2nd lap and even on final stretch.  Thank you God. beatup

awesome; way to fight!

 Signature 

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.

Profile
 
 
Posted: 23 October 2013 06:56 AM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3352
Joined  2013-07-26
Murph99 - 23 October 2013 06:39 AM
OPG57 - 23 October 2013 06:35 AM

Morning all, Deadlift day week 4
Elliptical 10 min. warm up. 2 miles

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
363 x 11 No Belt             http://vimeo.com/00000000  Video will be up in 2 hours


Sled pull   133.5 lbs.  1 mile non stop.  This was mentally and physically the hardest thing I have ever done in my life. I wanted to quit at 1st lap, 2nd lap and even on final stretch.  Thank you God. beatup

awesome; way to fight!

Thanks Murph . Good job your self.Have a great day. grin

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 23 October 2013 07:05 AM   [ Ignore ]   [ # 14 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  289
Joined  2013-02-23
OPG57 - 23 October 2013 06:35 AM

Morning all, Deadlift day week 4
Elliptical 10 min. warm up. 2 miles

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
363 x 11 No Belt             http://vimeo.com/00000000  Video will be up in 2 hours


Sled pull   133.5 lbs.  1 mile non stop.  This was mentally and physically the hardest thing I have ever done in my life. I wanted to quit at 1st lap, 2nd lap and even on final stretch.  Thank you God. beatup

363 x 11 Then sled pull. Wow!
Strong effort. My hamstrings would be feeling that later !
Happy rest afterwards.

 Signature 

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.”

Profile
 
 
Posted: 23 October 2013 07:48 AM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3352
Joined  2013-07-26
David J H - 23 October 2013 07:05 AM
OPG57 - 23 October 2013 06:35 AM

Morning all, Deadlift day week 4
Elliptical 10 min. warm up. 2 miles

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
363 x 11 No Belt             http://vimeo.com/00000000  Video will be up in 2 hours


Sled pull   133.5 lbs.  1 mile non stop.  This was mentally and physically the hardest thing I have ever done in my life. I wanted to quit at 1st lap, 2nd lap and even on final stretch.  Thank you God. beatup

363 x 11 Then sled pull. Wow!
Strong effort. My hamstrings would be feeling that later !
Happy rest afterwards.

Thanks David.Deadlift part felt easy. The Sled was misery, Its mostly the harness causing discomfort pulling my shoulders back,The chest strap restricts my breathing so I leave it unlatched. My legs can handle the workload OK. I think I will sleep well tonight.Have a good one David and crew grin

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
   
1 of 4
1