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Friday, November 1st, 2013 - KB burpees, Thrusters, Snatch
Posted: 31 October 2013 04:16 PM   [ Ignore ]
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FRIDAY 131101

Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch

Post methods and loads for the kettlebell burpees, thrusters, and snatch to social media. @danieltosh #tosh

I get the feeling there is an inside joke here and I’m missing it.

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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“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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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.”
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Posted: 31 October 2013 06:40 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rx’d with the following caveat:

We don’t know what a kettlebell burpee is so we suggest the following:

5 rounds
15 kettlebell swings, 24kg men/16kg women
15 burpees
2 thrusters, heavy (maybe increase load 5#-10# each round if form holds)
1 snatch, heavy (maybe increase load 5# each round if form holds)

Pack:
4 rounds
Self-scaling by load (do not increase loads between rounds)

Pups:
3 rounds
15 kettlebell swings, 16kg men/12 kg women
15 burpees
2 thrusters, load for perfect movement
1 snatch, load for perfect movement

Buttercups:
3 rounds
10 kettlebell swings, 8kg-16kg
10 burpees
2 thrusters, load for perfect movement
1 snatch, load for perfect movement

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/48/5’6”/161#

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Posted: 31 October 2013 07:32 PM   [ Ignore ]   [ # 2 ]
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scaled “walsh” yesterday:

3 RFT:

22 Burpee pullups
15 back squats @95lbs
200m run with 25# plate overhead

21:35

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M/25/5’11”/200

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Posted: 31 October 2013 07:32 PM   [ Ignore ]   [ # 3 ]
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FWIW, kettlebell burpee variations, easy through hard:
http://m.youtube.com/watch?v=9o2CNVgqWns&desktop;_uri=/watch?v=9o2CNVgqWns

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43/M/5’8”/155# (180# in early 2012)

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Posted: 01 November 2013 02:36 AM   [ Ignore ]   [ # 4 ]
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3 rounds:

10 dumbell burpees (20# each db)
2 thrusters (40# each db)
1 snatch (40# one arm db snatch)

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M/36/5’10”/~180lbs

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Posted: 01 November 2013 03:40 AM   [ Ignore ]   [ # 5 ]
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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.

I have to admit that my goal for this WOD might have been a little over ambitious. Not only did I want to increase the weight with each rep, but I wanted to set a new PR with the last rep of each type of squat.

Overhead: 95#x1, 115#x1, 135#x1, 155#x1, 170#x1 (5# PR!)
Front Squat: 175#x1, 190#x1, 215#x1, 225#x1, 240#-Fail x 2 (Standing PR is 235#)
Back Squat: 235#x1, 245#x1, 255#x1, 265#x1, 290#- Fail x2 (standing PR is 285#)

Well, at least I got 1 PR out of the 3, and I feel like I am getting closer with the other two. I think I need to work more on my back strength since I seem to be collapsing there, and not failing with my legs.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 01 November 2013 03:43 AM   [ Ignore ]   [ # 6 ]
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5 am WOD with don c and brad h

Flexibility
10 PVC pass through
10 x 20-45 lb good mornings
2 min bottom of squat
10 x 20-45 lb good mornings

Find a heavy single Back Squat 1 rep max
Several loads in the 165-175 range after warm up
Hit 195 which is a 10 lb pr!

Then

4×3 Back Squat heavy 165

WOD

20 Min EMOM

Odd: 10 x 105 lb shoulder push press

Even: 10 Pull ups and 10 Box jumps 24 inch

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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: 01 November 2013 04:34 AM   [ Ignore ]   [ # 7 ]
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TriggerT - 01 November 2013 03:40 AM

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.

I have to admit that my goal for this WOD might have been a little over ambitious. Not only did I want to increase the weight with each rep, but I wanted to set a new PR with the last rep of each type of squat.

Overhead: 95#x1, 115#x1, 135#x1, 155#x1, 170#x1 (5# PR!)
Front Squat: 175#x1, 190#x1, 215#x1, 225#x1, 240#-Fail x 2 (Standing PR is 235#)
Back Squat: 235#x1, 245#x1, 255#x1, 265#x1, 290#- Fail x2 (standing PR is 285#)

Well, at least I got 1 PR out of the 3, and I feel like I am getting closer with the other two. I think I need to work more on my back strength since I seem to be collapsing there, and not failing with my legs.

Well done TriggerT.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 01 November 2013 04:37 AM   [ Ignore ]   [ # 8 ]
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Morning all, Rest day today. Squats tomorrow. Enjoying the Powerlifting strength cycle immensely .  I would love to get my deadlift back to this level again except doing it raw.                                                                  http://vimeo.com/78314708    http://vimeo.com/78315425

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 01 November 2013 04:50 AM   [ Ignore ]   [ # 9 ]
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WU - stretching, 100 single unders

SWOD: Power Clean 190lbs
95lbs x 4; 95lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 175lbs x 3; 185lbs x 2 (f 3rd rep); 185lbs x 1; 190lbs x 3
Hi Rep - 135lbs x 15

WOD: Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Held 25 pound plate to chest for back extensions.

Time - 30:54. that wod was killer, perfect for Halloween.

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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: 01 November 2013 05:02 AM   [ Ignore ]   [ # 10 ]
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25 x 50m Sprints

5 x 12 GHD Sit Ups (on swiss ball)

10mins Indian Club Swinging

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 01 November 2013 05:08 AM   [ Ignore ]   [ # 11 ]
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Jayhawk94 - 31 October 2013 07:32 PM

FWIW, kettlebell burpee variations, easy through hard:
http://m.youtube.com/watch?v=9o2CNVgqWns&desktop;_uri=/watch?v=9o2CNVgqWns

Thank you. A bit like a manmaker… Let’s look at this scaling variation as well:

5 rounds
15 kettlebell burpees, 24kg men/16kg women
2 thrusters, heavy (maybe increase load 5#-10# each round if form holds)
1 snatch, heavy (maybe increase load 5# each round if form holds)

Pack:
4 rounds
Self-scaling by load (do not increase loads between rounds)

Pups:
3 rounds
15 kettlebell burpees, 16kg men/12 kg women (must be able to maintain safe back on deadlift)
2 thrusters, load for perfect movement
1 power or hang power snatch, load for perfect movement

Buttercups:
3 rounds
10 kettlebell burpees, 8kg-16kg (select # for safe movement) or 10 burpees
2 thrusters, load for perfect movement
1 hang power snatch, load for perfect movement

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/48/5’6”/161#

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Posted: 01 November 2013 05:08 AM   [ Ignore ]   [ # 12 ]
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Murph99 - 01 November 2013 04:50 AM

WU - stretching, 100 single unders

SWOD: Power Clean 190lbs
95lbs x 4; 95lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 175lbs x 3; 185lbs x 2 (f 3rd rep); 185lbs x 1; 190lbs x 3
Hi Rep - 135lbs x 15

WOD: Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Held 25 pound plate to chest for back extensions.

Time - 30:54. that wod was killer, perfect for Halloween.

Good work Murph. Have a great weekend grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 01 November 2013 06:00 AM   [ Ignore ]   [ # 13 ]
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ITF WOD 11/1/2013

OG Workout
For Time:
“Lee”
3 Rounds
3 Clean and Jerks, 155 (Rx=185)
9 Deadlifts, 155
15 Kettlebell Swings, 70lb Rx
Cash-out: 1 mile Run

Time ~ 21:00

The 3 round complex was ~10:30 (my timer got reset somehow), the the mile was slow at ~ 10:30.

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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: 01 November 2013 06:03 AM   [ Ignore ]   [ # 14 ]
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Metric - 31 October 2013 04:16 PM

FRIDAY 131101

Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch

Post methods and loads for the kettlebell burpees, thrusters, and snatch to social media. @danieltosh #tosh

I get the feeling there is an inside joke here and I’m missing it.

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.

Check out…http://tosh.comedycentral.com/video-clips/29damr/web-redemption—-headbanger-workout—-uncensored.  See time stamp 1:20’ish.

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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: 01 November 2013 06:08 AM   [ Ignore ]   [ # 15 ]
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@No Coast

Warm-up
500m Row
Group Stretch
3x 10 Kipping Swing

Metcon
5x
2 Bar MU
300m Row
2 Bar MU
1:00 Rest
Time: 12:42
First row was sub 1:30/500m pace, but then settled in with 1:38-1:42/500m pace.

Strongman
5x 100-ft Hanging Yoke Carry
115-205-255-295-315

3x 100-ft Duck Walk
45-90-135

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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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