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Friday, November 22nd, 2013 - Willy - RIP
Posted: 21 November 2013 05:46 PM   [ Ignore ]
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FRIDAY 131122

“Willy”

Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

Post time to comments.

DSC01285_2_th.jpeg

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.


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: 21 November 2013 07:03 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 165/1.5 pood

The Porch
Three rounds for time of:
Run 800 meters
205 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

Women - 145/1.5 pood

Pack
Three rounds for time of:
Run 800 meters
155 pound Front squat, 5 reps
Run 200 meters
11 Pull-ups
Run 400 meters
12 Kettlebell swings, 1.5 pood

Women - 110/1 Pood

Puppies
Three rounds for time of:
Run 400 meters
15-45 pound Front squat, 5 reps
Run 100 meters
11 Pull-ups (Beginner or assisted okay)
Run 200 meters
12 Kettlebell swings, 10-20 pound

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

M/54/5’11”/190

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Posted: 22 November 2013 12:14 AM   [ Ignore ]   [ # 2 ]
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22/11/13

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

Time 18’ 25”

Pleased with that, still feeling under the weather but soldiering on.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 22 November 2013 05:31 AM   [ Ignore ]   [ # 3 ]
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WU - stretch; foam roll; dead bug; 12 pushups

SWOD: Power Clean
95lbs x 5; 135lbs x 3; 155lbs x 3; 175lbs x 3; 185lbs x 3; 195lbs x 3; 200lbs x 3 (PR); 200lbs x 3; 200lbs x 2 (f 3rd); 200lbs x 1

Max Chin Ups
16, 14, 12

$O - 300 single unders

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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: 22 November 2013 06:27 AM   [ Ignore ]   [ # 4 ]
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131122 Clean Pulls + Clean and Jerk
Warm up:

5 min DROMs

BBGymnastics
15 min to establish a 1RM of the following complex:
2 Clean Pulls (not high pull) + 1 Clean & Jerk.
#175

RIP Sgt. Wade

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 22 November 2013 07:53 AM   [ Ignore ]   [ # 5 ]
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Power clean
am
1 x 155/165/175/185/195/200

EMOM
Power clean
1 x 185

25 Bar facing burpees (1:32)
Max Power cleans @ 155

12

pm
EMOM 12
Front squat
185 x 2

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

M/54/5’11”/190

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Posted: 22 November 2013 07:56 AM   [ Ignore ]   [ # 6 ]
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WU: SAMSON STRETCH
    20 AIR SQUAT
    10 X 45 lbs OHS
    10 x 45 lbs back squat
    10 x 45 lbs front squat
    10 x 45 lbs back squat
    20 sit ups
    20 back extentions
    FRONT SQUAT ... 5 X 65 LBS
                    5 X 95 LBS
                    5 X 115 LBS

WOD: Pack - PIES

THREE rounds for time of:

Run 800 meters
115 pound Front squat, 5 reps
Run 200 meters
11 Pull-ups - PROG
Run 400 meters
12 DUMBbell swings, 50 LBS

      34:11

NICE !!!! REALLY LOVED IT

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M/44/6´/185
CF since 08/01/2013

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Posted: 22 November 2013 08:01 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 22 November 2013 05:31 AM

WU - stretch; foam roll; dead bug; 12 pushups

SWOD: Power Clean
95lbs x 5; 135lbs x 3; 155lbs x 3; 175lbs x 3; 185lbs x 3; 195lbs x 3; 200lbs x 3 (PR); 200lbs x 3; 200lbs x 2 (f 3rd); 200lbs x 1

Max Chin Ups
16, 14, 12

$O - 300 single unders

Nice PR on the power cleans.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: 22 November 2013 08:04 AM   [ Ignore ]   [ # 8 ]
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Morning all, Rest day. Squat day tomorrow. start of Week 9 of 12. Goal will be 396 x 1 . Have a great day all

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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: 22 November 2013 08:58 AM   [ Ignore ]   [ # 9 ]
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Pack (scaled)
Three rounds for time of:
Run 800 meters
105 pound Front squat, 5 reps
Run 200 meters
11 Pull-ups
Run 400 meters
12 Kettlebell swings, 1.5 pood

40:02

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M/30/5’9”/156

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Posted: 22 November 2013 09:23 AM   [ Ignore ]   [ # 10 ]
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Deadlift, Box Jumps, Toes to Bar

Before: dyn WU

S/T:
Deadlift
135x5, 185x3, 225x2, 275x2
290x5x2
Shoulder Press
45x5, 75x3, 95x2
115x5x2

EMOM 11
3 DL 225
5 24” box jump
2 T2B

Sick earlier in the week. Not feeling 100%. Knee bugging me. Going to take a rest week after Thanksgiving.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 22 November 2013 09:46 AM   [ Ignore ]   [ # 11 ]
Big Dawg
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“Filthy Fifty”

Warm-up: rowing

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbell swings, 35lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman’s
50 Wall ball shots, 15 pound ball
50 Burpees
50 Double unders

30:59

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M/43/6’0/150

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 22 November 2013 10:07 AM   [ Ignore ]   [ # 12 ]
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Jeesh - 22 November 2013 09:23 AM

Deadlift, Box Jumps, Toes to Bar

Before: dyn WU

S/T:
Deadlift
135x5, 185x3, 225x2, 275x2
290x5x2
Shoulder Press
45x5, 75x3, 95x2
115x5x2

EMOM 11
3 DL 225
5 24” box jump
2 T2B

Sick earlier in the week. Not feeling 100%. Knee bugging me. Going to take a rest week after Thanksgiving.

Deadlift 290 x 5 x 2 .Good numbers Jeesh. Good idea on the time off.Happy Thanksgiving.

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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: 22 November 2013 10:21 AM   [ Ignore ]   [ # 13 ]
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Deadlift

Warmup
Mobility drills

Strength
Deadlift 5-3-2-2-2-2-2-2-2
In kg: 40-60-80-85-90-95-100(PR)-105(F, 1)-105(F, 0)

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M 30/1.79 m/76 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 22 November 2013 10:30 AM   [ Ignore ]   [ # 14 ]
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OPG57 - 22 November 2013 08:01 AM
Murph99 - 22 November 2013 05:31 AM

WU - stretch; foam roll; dead bug; 12 pushups

SWOD: Power Clean
95lbs x 5; 135lbs x 3; 155lbs x 3; 175lbs x 3; 185lbs x 3; 195lbs x 3; 200lbs x 3 (PR); 200lbs x 3; 200lbs x 2 (f 3rd); 200lbs x 1

Max Chin Ups
16, 14, 12

$O - 300 single unders

Nice PR on the power cleans.well done.

Thanks; good luck on squats tomorrow. I’m sure you’ll get your target.

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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: 22 November 2013 12:29 PM   [ Ignore ]   [ # 15 ]
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“Willy”

WU:
500m row
Weighted arm circles x 20
Shoulder and back stretches


Pack (light)

Three rounds for time of:
Run 800 meters (.50)
105 pound Front squat, 5 reps
Run 200 meters (.13)
11 Pull-ups (toe push off from ground . . . making progress!)
Run 400 meters (.25)
12 Kettlebell swings, 1.5 pood (55lb dumbbell)

41:50

Core
50 ab-mat situps

Very enjoyable WOD and my first at Pack length.  Still had to scale some of the weight though. 
RIP, Brother.  Semper Fi.

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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