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Saturday, November 30th, 2013 - Thrusters
Posted: 29 November 2013 06:16 PM   [ Ignore ]
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SATURDAY 131130

Thruster 2-2-2-2-2-2-2

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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: 29 November 2013 06:20 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD enthusiastically scaled this as:

Garddawg - 29 March 2013 07:09 PM

Everyone is a Big Dawg! Hooray!

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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: 30 November 2013 04:00 AM   [ Ignore ]   [ # 2 ]
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30/11/13

Buy in

3x10 shoulder press@30kg
3x10 dumbell flys @ 8kg

Muscle up practice, today I managed my first muscle up, pretty god dam chuffed!!!!!

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

7 rounds and 14 squats, feeling good today.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 30 November 2013 07:11 AM   [ Ignore ]   [ # 3 ]
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SATURDAY 133011

WU:
3 sets 10 reps:
sit-ups
dips
beginner pull-ups
strict push-ups (5 reps/set)
quad couch stretches

WOD:
FRIDAY 131129
NordicTrack Ski 5K (level 5.5 resistance)

38:13:70

Comments: Quads still sore from Thursday.  Pushed Thrusters back a day to recover.

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M/39/76”/245# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

In the moment when I truly understand my enemy, understand him well enough to defeat him, then in that very moment I also love him. I think it’s impossible to really understand somebody, what they want, what they believe, and not love them the way they love themselves. And then, in that very moment when I love them…. I destroy them. -Ender Wiggins, Ender’s Game, Orson Scott Card

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Posted: 30 November 2013 09:56 AM   [ Ignore ]   [ # 4 ]
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5 rounds for time of:
Row 500
15 push ups
15 abmat situps

16:28

3 sets of 3 rep of 10 second hand stand holds
10 candlestick rolls

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M/34/5’ 10”/182#

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Posted: 30 November 2013 10:08 AM   [ Ignore ]   [ # 5 ]
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WU
3min jump rope, then some burpees, squats, good mornings

Shoulder Press
80*3/90*3/100*3/105*3/110*3
80*14

WOD

TUESDAY 131126

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Pack
Five rounds for time of:
Run 400 meters 200 jump rope single unders
135 pound Deadlift, 21 reps

Time
12:23.95

1. ‎2 ‎17.08
2. ‎2 ‎35.52
3. ‎2 ‎25.04
4. ‎2 ‎35.92
5. ‎2 ‎30.37

$O
2min wall handstand


From the “Learn New Sports” department:
1 hour bow shooting

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M/46/5’10”/155

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Posted: 30 November 2013 12:36 PM   [ Ignore ]   [ # 6 ]
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Thruster 2-2-2-2-2-2-2

115-120-130-135-145-150-155 (new PR)

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 30 November 2013 01:25 PM   [ Ignore ]   [ # 7 ]
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@No Coast

NCCT 1.5

Warm-up
Random Stuff…
Day 24 of 30 Day Plank Challenge (3:30)

Strength
Shoulder Press, 5/5/5+
45x2x10, 70x5, 85x5, 105x3
110x5, 130x5, 145x10

Metcon
20:00
50 WB, 20#
50 DU
40 Box Jump, 24”
40 T2B
30 Burpee
30 C2B
20 Power Clean, 145#
20 Jerk, 145#
10 Power Snatch, 145#
10 MU
Result: 0 rounds + 17 Power Clean
Finished the round un-timed after a 200m cool down walk.

Core
5x
0:10 L Sit Hold
10 Back Extension

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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: 30 November 2013 02:01 PM   [ Ignore ]   [ # 8 ]
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Strict Press AMRAP last week’s heavy triple in 3min (155 lb) - 15 reps
rest 1min
Push Press AMRAP last week’s heavy triple in 3min (155 lb) 25 reps
rest 1min
Push Jerk AMRAP last week’s heavy triple in 3min (155 lb) 25 reps

MetCon
4 Rounds:
120m Run
6 Unbroken Wall Ball Shots (12ft) 22 lb
rest 30 sec bt rounds

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M/39/5’7”/165

“Burpees don’t like you either”

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Posted: 30 November 2013 02:46 PM   [ Ignore ]   [ # 9 ]
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Thruster 2-2-2-2-2-2-2
Double under practice
Easy run, 3 miles @ 8:20
Straight & bent leg calf raises
Thruster 2-2-2-2-2-2-2
65-75-85-95-105-115-125
Kyla
45-50-55-60-65-70-75

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M / 55 / 5’ 7” / 170 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 30 November 2013 03:24 PM   [ Ignore ]   [ # 10 ]
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W/U

5:00 jump rope
Stretch
Burgener
3X samson, squat, shoulder pass, sit up, back ext, pullups, dips

131130
Thrusters 2-2-2-2-2-2-2
1 x 5 45#
65/75/85/95/105/115 (f)/95
2 x 5 45#

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 30 November 2013 04:06 PM   [ Ignore ]   [ # 11 ]
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Warm up: 3x (10 GHD back extensions, 10 GHD sit ups, 10 pull ups, 10 OHS 20kg)

Strength:
Squat kg: 5x40, 5x60, 5x80, 5x90

Metcon <15: Elizabeth
21-15-9 of:
Clean 60kg (power),
Ring dips
Time: 11:46

Not a great time but on the other hand not bad for a hangover

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M/47/80kg

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Posted: 30 November 2013 06:05 PM   [ Ignore ]   [ # 12 ]
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The Outlaw Way 131125:

6X1 Snatch from Power Position (hips) @ 60kg – rest 2:00

1) 4X3/6 FS/BS @ 85kg – rest 3-4 min

2a) 3X3 Drop Snatch (No dip allowed) @ 45kg – rest 60 sec.
2b) 3X3 Weighted Strict Pull-ups @ 15kg + ME Strict Pull-ups – +10, +6, +4, - rest 60 sec.

OPT’s “Flight Simulator”
For time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

15:58

Paleo challenge day 3

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Posted: 30 November 2013 08:51 PM   [ Ignore ]   [ # 13 ]
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rest

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

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Posted: 01 December 2013 03:17 AM   [ Ignore ]   [ # 14 ]
Mutt
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Thrusters
20kg
30kg
40kg
50kg
60kg
70kg Fail (could not clean it into rack position)
50kg
60kg
pleased with those.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 01 December 2013 06:52 AM   [ Ignore ]   [ # 15 ]
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WU: 2mi. run, CFWUx3
65, 95, 95, 95, 115, 115f 95, 95
Need some nickels. 95 to 115 was a good bump in weight.

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42/M/5’8”/155# (180# in early 2012)

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