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Thursday, October, 24th, 2013 - CTB pull-ups, Ring L-sit hold
Posted: 23 October 2013 04:21 PM   [ Ignore ]
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THURSDAY 131024

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post rounds completed to comments.

Compare to 130309.

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: 23 October 2013 04:25 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 08 March 2013 08:58 PM

Big Dawgs
as Rx’d

Pack
Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second Ring L-sit hold or 30 second tuck sit hold

Puppies:
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (Beginner or assisted okay)
15 second Tuck sit hold

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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: 24 October 2013 12:12 AM   [ Ignore ]   [ # 2 ]
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No rings atm, did scaled version from http://www.customwod.com/mainsite/20131024

Do as many rounds and reps as you can in 15 minutes of the following:

1. Assisted Pull-up 8 Reps
2. Static bar Tuck hold (L-sit progression)

Hold the L-sit for 30 seconds in each round. For the Assisted Pull-up, set the assistance so that you are able to do two times the number of reps prescribed in a round in a straight set.

Result: 7 rounds 8 reps

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Posted: 24 October 2013 02:17 AM   [ Ignore ]   [ # 3 ]
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131024 THURSDAY

WU:  stretches, sit-ups, air squats

WOD:

Puppies:
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (Beginner or assisted okay)  - beginner
15 second Tuck sit hold - Bars I have are not high enough to do tuck sits, so I did L sits. I couldn’t get myself completely off the ground, so I allowed my heels to just touch the ground lightly.

4 Round + 1 weak, beginner, pull-up

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

This was a very rough workout for me….

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M/39/76”/240# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For the first time he perceived that if you want to keep a secret, you must also hide it from yourself. -George Orwell, 1984

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Posted: 24 October 2013 02:23 AM   [ Ignore ]   [ # 4 ]
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Strength:
Press kg: 10x20, 5x30, 5x40, 5x50, 3x55
Press 15x40kg

Metcon <20:
1-2-3-4-5-6-7-8-9-10 of:
Strict underhand grip pull ups,
Strict ring dips
Time: 17:09

Stuffed lower back so I made something up that wouldnt strain it further. This is going to affect me for at least a week or two.
Workout took way longer than I planned - PU/dips broke down to sets of 2-4, more strength than metcon.

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M/47/80kg

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Posted: 24 October 2013 02:47 AM   [ Ignore ]   [ # 5 ]
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12 minutes
200 m run
10 push ups

7 rounds

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M/36/5’10”/~180lbs

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Posted: 24 October 2013 03:49 AM   [ Ignore ]   [ # 6 ]
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Rest Day/Recovery

10:00 Row…2,237m

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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: 24 October 2013 04:11 AM   [ Ignore ]   [ # 7 ]
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Rest day,Feeling the traps this morning, I like it. No associated pain from 1 mile sled pull yesterday. I like that to. Have a great day all. 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: 24 October 2013 04:18 AM   [ Ignore ]   [ # 8 ]
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Enjoy that rest.  From reading your posts, you’ve earned it.

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M/39/76”/240# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For the first time he perceived that if you want to keep a secret, you must also hide it from yourself. -George Orwell, 1984

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Posted: 24 October 2013 04:53 AM   [ Ignore ]   [ # 9 ]
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WU - stretch, mobility, foam rolling, light squats

SWOD: Front Squat 225lbs
95lbs x 5; 135lbs x 5; 185lbs x 5; 205lbs x 5; 225lbs x 5
Hi Rep - 155lbs x 10; re-rack and right into another 155lbs x 5 (lost grip on bar)

Bench Press 225lbs
95lbs x 15; 135lbs x 8; 185lbs x 5; 205lbs x 5; 225lbs x 3 (3RM PR)
Hi Rep - 155lbs x 16; re-rack and right into another 155lbs x 3

WOD: Complete as many rounds as possible in 15 10 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

4 Rounds - cut it short due to time, but this was tough.

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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: 24 October 2013 04:57 AM   [ Ignore ]   [ # 10 ]
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Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second L-sit hold on parallettes

8 rds 8 pull-ups

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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: 24 October 2013 05:21 AM   [ Ignore ]   [ # 11 ]
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MONDAY 131021
Snatch 3-3-2-2-2-1-1-1-1-1 reps

45-55-65-75-85-95-105-115-125(f)-125(f)-120(pr)

Compare to 121118.

45-55-65-75-85-95f-95-100f-100f-100

Did an extra rep at 120 after failing twice at 125 because I wanted to set some sort of pr today, even if it was only 5 pounds.

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

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Posted: 24 October 2013 06:45 AM   [ Ignore ]   [ # 12 ]
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Murph99 - 24 October 2013 04:53 AM

WU - stretch, mobility, foam rolling, light squats

SWOD: Front Squat 225lbs
95lbs x 5; 135lbs x 5; 185lbs x 5; 205lbs x 5; 225lbs x 5
Hi Rep - 155lbs x 10; re-rack and right into another 155lbs x 5 (lost grip on bar)

Bench Press 225lbs
95lbs x 15; 135lbs x 8; 185lbs x 5; 205lbs x 5; 225lbs x 3 (3RM PR)
Hi Rep - 155lbs x 16; re-rack and right into another 155lbs x 3

WOD: Complete as many rounds as possible in 15 10 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

4 Rounds - cut it short due to time, but this was tough.

Sounds like a productive morning Murph. Good Job. 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: 24 October 2013 06:48 AM   [ Ignore ]   [ # 13 ]
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SheepDawg - 24 October 2013 04:18 AM

Enjoy that rest.  From reading your posts, you’ve earned it.

Not sure if that was for Me or Aaron, I will say thanks just the same .Keep up the good work SheepDawg. OPG

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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: 24 October 2013 07:13 AM   [ Ignore ]   [ # 14 ]
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jchcrawk - 24 October 2013 05:21 AM

MONDAY 131021
Snatch 3-3-2-2-2-1-1-1-1-1 reps

45-55-65-75-85-95-105-115-125(f)-125(f)-120(pr)

Compare to 121118.

45-55-65-75-85-95f-95-100f-100f-100

Did an extra rep at 120 after failing twice at 125 because I wanted to set some sort of pr today, even if it was only 5 pounds.

Good job on the PR snatch .Well done.

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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: 24 October 2013 08:06 AM   [ Ignore ]   [ # 15 ]
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Good morning all.

B/I:
cfwu
stretching
ankle mobility
Deadlift:
10-3-3-3-3-3 reps,
45-65-85-95-105-121 lbs

WOD:
Complete as many rounds as possible in 12 minutes of:
10 pull-ups
15 second tuck-sit hold
Completed 8 rounds

Pull-ups were tough. Especially since my arms were still sore from yesterday.
1st round was unbroken strict. 2nd was 5-3-2 strict. All remaining rounds were assisted with my feet on a chair. I just have one of those pull-up bars that hook around the top of a doorway, so kipping is not an option unless I want to end up on my back in the middle of the kitchen floor. wink

C/O:
stretching

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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