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Monday, December 2nd, 2013 - GHD Sit-ups, legless rope climb
Posted: 01 December 2013 05:19 PM   [ Ignore ]
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MONDAY 131202

Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents

Post time to comments.

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.”
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: 01 December 2013 08:13 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d

Porch
5 rounds
20 GHD sit-ups
3 rope climbs, w/legs

Pack
5 rounds
15 GHD sit-ups
3 rope climbs, w/legs

Pups
3-5 rounds
10-20 sit-ups
3-6 beginner rope climbs

If you do not do GHD sit-ups often, take care in the number you choose to do here. They pack a wallop and if done incorrectly can result in lower-back injury.

 

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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: 02 December 2013 03:36 AM   [ Ignore ]   [ # 2 ]
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MONDAY 131202

WU:
stretches
arm circles
hip raises

WOD:
Pups
5 rounds
15 sit-ups
4 beginner rope climbs

7:46:62

CD:
100 reverse punches w/band (50/arm)
stretches

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CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 02 December 2013 04:31 AM   [ Ignore ]   [ # 3 ]
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Flexibility
10 PVC pass through
2 min bottom of squat
Left leg front split
Right leg front split
Center split

Deep Squat (deep to ankles keep feet on floor). Set spotter bars
135 x 10
145 x 5
155 x 2
165 x 1
175 x 1
185 x 1
195 x 3.  PR

Five rounds for time of:
20 Ball Sit-ups with full extension
15 ft Rope climb, legless for first two hand positions then went with legs.  Not strong enough for full 15 ft leg less

Cash out
15 jump from kneel to feet


1 min plank

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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: 02 December 2013 05:25 AM   [ Ignore ]   [ # 4 ]
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Starting today.  Definitely a pup.

Warmed up with light kettlebell swings and practiced jump rope
Practice bodyweight squats for form, some PVC passthrough (trying to get more mobility in shoulders)

5 Rounds of:
10 sit-ups
6 towel modified pull-ups (3 each hand).  Don’t have access to a rope :(

I will be Crossfiting 3 times a week, working my way up to Rx.

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Posted: 02 December 2013 05:40 AM   [ Ignore ]   [ # 5 ]
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Weighted Pull-ups and pull-downs
3 sets of the couplet
pull-down x 90lb x 12 reps
weighted pull-ups x +25lb x 5 reps

WOD: Helen
3 rounds for time
400m run
21 kb swings, 50lb db (no 53lb kb)
12 pull-ups

Time - 12:40 (PR by 2:00)

Cleans
135lb x 5 reps x 3 sets
155x1
175x1
185x1
195x1 (PR)

I’ve got a video of the clean, but I’m not sure how to upload it. I’ll check into it and maybe upload it later.

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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: 02 December 2013 05:45 AM   [ Ignore ]   [ # 6 ]
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WU - stretch; air squat; 2 x 12 back extensions

SWOD: Back Squat
135lbs x 10; 185lbs x 5; 225lbs x 5; 305lbs x 5; 310lbs x 5; 310lbs x 5
225lbs x 10 to medicine ball to work depth

Press
45lbs x 10; 95lbs x 10; 135lbs x 5; 145lbs x 3; 145lbs x 5; 145lbs x 5; 145lbs x 5
115lbs x 10

metcon later tonight.

At Crossfit nation
5 x 3 - split jerks
95lbs - 115lbs - 135lbs - 155lbs - 185lbs

10 min AMRAP:
5 hang power clean 95lbs
10 front rack weighted steps ups to 24” box 95lbs
5 good mornings 95lbs

Lost track - either 4 or 5 rounds on the button

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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: 02 December 2013 07:02 AM   [ Ignore ]   [ # 7 ]
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Good Morning BrandX friends!
Have missed a lot of working out the past two weeks due to a terrible case of LAZINESS and fear of getting out of nice warm bed to work out in the cold garage in the morning.
I have decided to set a goal for myself this month. I must hit 15 workouts this month or die trying.  This will require getting my lazy butt out of bed at early at least 3 days a week.  Today starts day 1.

131202 05:00 am start   garage temp 60 degrees

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 ohs w/pvc, 15 Sit-ups, 15 Good-mornings w/45 pounds, 12 pull-ups, 12 dips

WOD:
FROM
THURSDAY 131128

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

3 rounds + 18 push-ups

Pathetic,  push ups took me forever, broken after 15 reps, need work on those.

$0: 
Deadlifts - working on form - trying to keep lower back from rounding.

125 x 10 ,  175 x 10,  195 x 5,  215 x 5,  235 x 5

Oh well, It can only get better from here !

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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: 02 December 2013 07:41 AM   [ Ignore ]   [ # 8 ]
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WU:
400m jog
100 jumping jacks

Mix planks in with DL’s.
five 1m planks
DL work up to 160# - 3reps (starting at wk 2 CFSB). Felt pretty light.

WOD:
12m max rounds
35 squats
25 push ups
10 pull ups

Result:
2 rounds + 17 push ups.

Had to scale pushups. Having trouble getting my push up endurance back, hitting muscular failure early.

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Posted: 02 December 2013 07:45 AM   [ Ignore ]   [ # 9 ]
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@No Coast

NCCT 2.1

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Fran
21-15-9
Thruster, 95#
PU
Time: 3:57
0:34 PR!

Strength
DL, 3/3/3+
95x8, 165x5, 205x5, 245x3
285x3, 330x3, 370x7

Front Squat, 3RM
135-185-225-275

Skill
EMOM for 20:00 alternate between:
6 Pistol Progression (to 20” box)
7 GHD Sit-up

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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: 02 December 2013 08:28 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 02 December 2013 05:45 AM

WU - stretch; air squat; 2 x 12 back extensions

SWOD: Back Squat
135lbs x 10; 185lbs x 5; 225lbs x 5; 305lbs x 5; 310lbs x 5; 310lbs x 5
225lbs x 10 to medicine ball to work depth

Press
45lbs x 10; 95lbs x 10; 135lbs x 5; 145lbs x 3; 145lbs x 5; 145lbs x 5; 145lbs x 5
115lbs x 10

metcon later tonight.

Great squats Murph.

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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: 02 December 2013 08:29 AM   [ Ignore ]   [ # 11 ]
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Aaron_CO - 02 December 2013 07:45 AM

@No Coast

NCCT 2.1

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Fran
21-15-9
Thruster, 95#
PU
Time: 3:57
0:34 PR!

Strength
DL, 3/3/3+
95x8, 165x5, 205x5, 245x3
285x3, 330x3, 370x7

Front Squat, 3RM
135-185-225-275

Skill
EMOM for 20:00 alternate between:
6 Pistol Progression (to 20” box)
7 GHD Sit-up

Great Deadlifts Aaron

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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: 02 December 2013 08:30 AM   [ Ignore ]   [ # 12 ]
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JohnStJohn - 02 December 2013 04:31 AM

Flexibility
10 PVC pass through
2 min bottom of squat
Left leg front split
Right leg front split
Center split

Deep Squat (deep to ankles keep feet on floor). Set spotter bars
135 x 10
145 x 5
155 x 2
165 x 1
175 x 1
185 x 1
195 x 3.  PR

Five rounds for time of:
20 Ball Sit-ups with full extension
15 ft Rope climb, legless for first two hand positions then went with legs.  Not strong enough for full 15 ft leg less

Cash out
15 jump from kneel to feet


1 min plank

Congrats on the Squat PR John

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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: 02 December 2013 08:39 AM   [ Ignore ]   [ # 13 ]
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Elizabeth

Before: rowed about 600 meters easy, Samson stretch, knee huggers, spiderman stretch

S/T:
Press 45x5, 95x3, 105x3
115x3x5
Weighted Pullups: 30#x3, 25#x3, 25#x5

Elizabeth
21-15-9
135# cleans (power)
Ring dips (did these with feet on floor)
6:20
Last June did this in 7:30 something with band assisted dips. Feeling closer to 100% this week. Knee still bugging me and still quite sore from Saturday’s competition.

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

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Posted: 02 December 2013 08:42 AM   [ Ignore ]   [ # 14 ]
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Morning all, Bench day week 10

2 miles Elliptical 10 min.

Bench
44 x 20
88 x 10
132 x 5
176 x 5
220 x 3
275 x 2
308 x 1
330 x 1
347 x 1   Easy rep. 352 would have went up easy today. save it for next week.  http://vimeo.com/80803642
314 x 4 I was expecting 5 but no big deal. maybe next time

Wife did great today.
44 x 10
55 x 10
66 x 10
77 x 5
93 x 1
104 x 1
110 x 1
93 x 5 paused.
104 x 5 paused.


Have a great day all 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: 02 December 2013 08:44 AM   [ Ignore ]   [ # 15 ]
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David J H - 02 December 2013 07:02 AM

Good Morning BrandX friends!
Have missed a lot of working out the past two weeks due to a terrible case of LAZINESS and fear of getting out of nice warm bed to work out in the cold garage in the morning.
I have decided to set a goal for myself this month. I must hit 15 workouts this month or die trying.  This will require getting my lazy butt out of bed at early at least 3 days a week.  Today starts day 1.

131202 05:00 am start   garage temp 60 degrees

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 ohs w/pvc, 15 Sit-ups, 15 Good-mornings w/45 pounds, 12 pull-ups, 12 dips

WOD:
FROM
THURSDAY 131128

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

3 rounds + 18 push-ups

Pathetic,  push ups took me forever, broken after 15 reps, need work on those.

$0: 
Deadlifts - working on form - trying to keep lower back from rounding.

125 x 10 ,  175 x 10,  195 x 5,  215 x 5,  235 x 5

Oh well, It can only get better from here !

I know the feeling David. Good luck on that goal. 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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