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Tuesday, October 29th, 2013 - Barbell row
Posted: 28 October 2013 05:16 PM   [ Ignore ]
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TUESDAY 131029

Bent over barbell row 5-5-5-5-5 reps

Post loads to comments.

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Answers to frequently asked questions can be found in the Beginners forum.

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“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.”
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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: 28 October 2013 06:58 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs, Pack and Puppies this WOD is self scaling.

If you have trouble maintaining a neutral spine or your back hurts while doing these you might try subbing dumbbell rows.

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

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M/54/5’11”/190

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Posted: 28 October 2013 07:31 PM   [ Ignore ]   [ # 2 ]
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Puppy Thrusters and Pull Ups
15,12,9
45# thrusters and pull ups
2:59

Did this one at 0610am this morning in sunny Kuwait.  Despite me light warm up of practice reps and joint mob I feel like I didn’t warm up enough.  Lesson learned.

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“It is not daily increase but daily decrease; hack away the unessential”  ~ Bruce Lee

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Posted: 29 October 2013 03:05 AM   [ Ignore ]   [ # 3 ]
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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

19 rounds, 4 pull-ups. Doing the Tabatta squat work out yesterday slowed me a down a little for this WOD.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 29 October 2013 03:37 AM   [ Ignore ]   [ # 4 ]
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Oct 29, 2013

Flexibility
Standard track stretch

25 strict push ups no break chest touch ground hands reposition
600m w/ 300m jog recovery
400m w/ 200m jog recovery
800m w/ 400m jog recovery
200m w/ 100m jog recovery

1 min additional rest

600m w/ 150m walking recovery
400m w/ 100m walking recovery
800m w/ 200m walking recovery
200m w/ 50m walking recovery

25 strict push ups no break chest touch ground hands reposition

All hard

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“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.

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Posted: 29 October 2013 04:00 AM   [ Ignore ]   [ # 5 ]
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Rest day,  Deadlifts week 5 tomorrow. Have a great day all.

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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: 29 October 2013 04:03 AM   [ Ignore ]   [ # 6 ]
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Thrusters/Pullups

Std. Warmup x2

Pack: (Those of you who normally do not do Fran with 95#‘s)
90 barbell Thrusters x15
30 pound weighted Pull-ups x5, 20 pound weighted Pull-ups x10
90 lb barbell Thrusters x12
20 pound weighted Pull-ups x12
90 lb Barbell Thruster x9
20 pound weighted Pull-ups x1 (Muscular Failure), Unweighted Pullups x8

Time: 14:49

Pullups were a serious drag….and my arms just gave out at the end.

Weight Training:
Back Squat 5x5x5x5x5
115-135-155-165-175

Cashout:
Shoot Basketball x15min

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Run with the big dawgs…
M 25/5’9”/158lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 29 October 2013 04:51 AM   [ Ignore ]   [ # 7 ]
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WU - Jumprope; 15 back extension, 15 KBS w/ 35lbs; 15 back extension; 15 KBS w/ 35lbs

SWOD: Deadlift 320lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 295lbs x 5; 320lbs x 5
Hi Rep - 235lbs x 18

WOD: 10 minute AMRAP
10 box jumps 20” box
12 kettlebell swings with 1.5 pood
60 single unders

5 rounds + 10 box jumps + 12 KBS

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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: 29 October 2013 05:11 AM   [ Ignore ]   [ # 8 ]
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Warm-up: 1k run

Strength: Squats
135x10
185x10x2
225x5x1
245x5x1
185x10
135x10 w/2 sec pause at bottom

ITF WOD 10/29/13
For Time:
25-20-15-10
Sumo Deadlift High Pull, 75lb (Rx=95)
Wall Ball, 16lb (Rx=20), didn’t have a 20lb ball
100m Run

*Use the 25-20-15-10 rep scheme for SDHP and Wall Ball, then perform one 100m run after the couplet

Time - 12:58

$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: 29 October 2013 05:13 AM   [ Ignore ]   [ # 9 ]
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Murph99 - 29 October 2013 04:51 AM

WU - Jumprope; 15 back extension, 15 KBS w/ 35lbs; 15 back extension; 15 KBS w/ 35lbs

SWOD: Deadlift 320lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 295lbs x 5; 320lbs x 5
Hi Rep - 235lbs x 18

WOD: 10 minute AMRAP
10 box jumps 20” box
12 kettlebell swings with 1.5 pood
60 single unders

5 rounds + 10 box jumps + 12 KBS

  320 x 5 Deadlifts. Nice! Good work sets Murph! Good routine all the way a round. Have a great day.

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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: 29 October 2013 05:36 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 29 October 2013 05:13 AM
Murph99 - 29 October 2013 04:51 AM

WU - Jumprope; 15 back extension, 15 KBS w/ 35lbs; 15 back extension; 15 KBS w/ 35lbs

SWOD: Deadlift 320lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 295lbs x 5; 320lbs x 5
Hi Rep - 235lbs x 18

WOD: 10 minute AMRAP
10 box jumps 20” box
12 kettlebell swings with 1.5 pood
60 single unders

5 rounds + 10 box jumps + 12 KBS

  320 x 5 Deadlifts. Nice! Good work sets Murph! Good routine all the way a round. Have a great day.

Thanks OPG, almost time to re-test my 1RM….have a great day!

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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: 29 October 2013 06:04 AM   [ Ignore ]   [ # 11 ]
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Puppies
Complete as many rounds as possible in 12 minutes of:
40 pound Push press, 7 reps
Ski pole Overhead squat, 10 reps
15 Sit-ups

6 rounds

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M/36/5’10”/~180lbs

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Posted: 29 October 2013 06:21 AM   [ Ignore ]   [ # 12 ]
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Todays WOD done:

Bent over barbell row 5-5-5-5-5 reps

Warm up
132lb x 5
132lb x 5
132lb x 5
132lb x 5
154lb x 4

As I only managed 4 I did an extra 132lb x 5

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M/32/5’10”/168
CF newbie
“Effort is between you and you”

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Posted: 29 October 2013 06:34 AM   [ Ignore ]   [ # 13 ]
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Murph99 - 29 October 2013 05:36 AM
OPG57 - 29 October 2013 05:13 AM
Murph99 - 29 October 2013 04:51 AM

WU - Jumprope; 15 back extension, 15 KBS w/ 35lbs; 15 back extension; 15 KBS w/ 35lbs

SWOD: Deadlift 320lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 295lbs x 5; 320lbs x 5
Hi Rep - 235lbs x 18

WOD: 10 minute AMRAP
10 box jumps 20” box
12 kettlebell swings with 1.5 pood
60 single unders

5 rounds + 10 box jumps + 12 KBS

  320 x 5 Deadlifts. Nice! Good work sets Murph! Good routine all the way a round. Have a great day.

Thanks OPG, almost time to re-test my 1RM….have a great day!

Looking forward to your results.

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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: 29 October 2013 06:46 AM   [ Ignore ]   [ # 14 ]
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Tuesday 131029 0500 hrs   - garage temp 75f

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 ohs w/pvc pipe, 15 abmat sit-ups, 15 good-mornings 45 pounds, 12 dips.  (no pull-ups - see wod)
Burgener WU

WOD:
Heavy Fran - not so heavy for me!
Scaled half pack / half pups -
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
Pull-ups - body weight - strict

Time =  8:37   PR for thruster weight !

compare to last time 130415
scaled to 65 pound thrusters / body weight pull ups
Time =  8:24  

So this is the first time I have tried 95 pound thrusters without crumbling under the weight.  Even with time being just 13 seconds longer than last time the 30 pound increase in thrusters is a PR in my book!
Sets were still broken   12-3 / 4-4-4 / 3-3-3  
Pull ups were broken   12-3 / 5-3-2-2 / 3-3-3

Rest ~ 5 minutes (laying on floor catching breath) 

NOT done yet - felt like I could do some more. 

10 OHS with 25 pound bar - slowly - working on shoulder position. 

Bent over barbell row 5-5-5-5-5 reps
45 - 65 - 75 - 95 - 115   ~ 1 minute rest between sets.  Working on keeping back position locked in.  Felt like form was loose on last 2 reps at 115 so decided to stop there. 

done - I needed that.
Now I have the “Fran cough”  that I have heard about!

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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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Posted: 29 October 2013 07:03 AM   [ Ignore ]   [ # 15 ]
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@No Coast

Fall 2013 1.3

Warm-up
1,000 Row
5:00 Hip Mobility
Shoulder Stretch
Barbell Warm-up @45#: 10 Straight Leg DL, 3x Burgener Warm-up

Weightlifting
Power Snatch, 5x3
75-75-75-95-95-95-125-125-155-155-155-155-155

1 Snatch Grip Push Press + 3 Overhead Squat, 5x
135-135-165-185-185-185-185-185

Snatch Grip Shrug, 3x5
235-235-235

Straight Leg DL, 3x5
275-275-275

Stability
5x
10 Reveres Hyper, Purple Band
10 Toes Through Ring

Then,

5:00 Hip Mobility

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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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