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Wednesday, December 4th, 2013 - KB clean and Jerks, MUs
Posted: 03 December 2013 05:13 PM   [ Ignore ]
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Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups

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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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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 03 December 2013 07:31 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 1 pood

Pack
Five rounds for time of:
10 Kettlebell clean and jerks, 1 pood each
3 Muscle-ups

Women - 20-25 pounds

Puppies
Five rounds for time of:
8 Dumbbell clean and jerks, 10-20 pounds
8 Pull ups (beginner or assisted okay)
8 Push ups

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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: 03 December 2013 10:05 PM   [ Ignore ]   [ # 2 ]
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Tuesday midnight 3rd shift break WOD

5 rounds for time of

30 wall balls (20# to 10 ft target)
run 400m

time: 17:04
wow that was a burner

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M/25/5’11”/200

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Posted: 04 December 2013 02:30 AM   [ Ignore ]   [ # 3 ]
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Warm up:  3x (15 GHD back extensions, 15 GHD sit ups, 15 box squats 20kg, 6 false grip ring pull ups, 6 ring dips)

Strength:
Front squat kg: 10x40, 5x60, 5x75, 5x57.5
Back squat 11x70kg

Metcon <10:
4 RFT of:
400m run (street),
50 squats
Time: 14:43

1 min slower than last time - need to do more running

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M/47/80kg

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Posted: 04 December 2013 03:22 AM   [ Ignore ]   [ # 4 ]
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WEDNESDAY 131204

WU:
3x10:
hip raises
good mornings
squats
arm circles (60 secs front/60 secs back)
quad stretches

WOD:

Pack of Puppies
Five rounds for time of:
10 kettlebell clean and jerks, 20 pounds
8 Pull ups beginner
8 Push ups
8 dips

8:52:34

CD:
up dog
Sampson stretches
middle stance

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M/40/76”/235#Camo Belt ATA Taekwondo
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: 04 December 2013 04:58 AM   [ Ignore ]   [ # 5 ]
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12-4-13

5 Rds. for time:
8 DB C&J (18lb each)
8 Pull ups (blue band and press with foot up off the ground) (low Pullup bar)
8 Push ups

Time: 12:11

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Posted: 04 December 2013 05:10 AM   [ Ignore ]   [ # 6 ]
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3 rounds of:
5 KB clean and jerk per arm, 1 pood.  (I only have one kettlebell)
8 beginners pull-ups
8 push-ups on knees

During 4 round I felt a pop in my shoulder left shoulder during push-ups, so I stopped there. 

Total time 12:14

Going to ice my shoulder throughout the day and do some stretching and mobility work tonight and tomorrow.

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Posted: 04 December 2013 05:21 AM   [ Ignore ]   [ # 7 ]
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Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

18 rounds + 4, Rx

That’s 94 pull ups, 180 push ups, and 270 squats. A lot of reps when it’s broken down.

I’ve never logged that I’ve done Cindy before, so this will be my baseline moving foward.

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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: 04 December 2013 06:30 AM   [ Ignore ]   [ # 8 ]
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Good Morning everyone! 

131204 5:00 am   - garage a cool 63 degrees

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/ 45 pounds.  (no pull ups or dips - see WOD)

WOD: 
Puppies
5 rounds for time of:
8 dumbbell clean & jerks 20 pounds each dumbbell
8 pull-ups
8 push-ups -  SUB dips on stand.

Time = 11:25

C&J were all unbroken ,  pull-ups broken after second round,  dips broken after second round.  Based on time I would say I’m a pup for sure on that WOD.

SWOD:
Back Squat 2-2-2-2-2-2-2-2-2-2
warm up set   75 x 10
125-135-145-155-165-175-185-195-205-215-225f (1st rep ok, got stuck on 2nd rep)

I was short on time so kept the rest intervals to a minute or so between sets.  I might have been able to pull off 225 x 2 if I had a longer rest period between sets.
I’m not disappointed though, my PR for 1RM on Back Squat is 245 so I got close. 

Great day everyone!

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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: 04 December 2013 06:35 AM   [ Ignore ]   [ # 9 ]
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Rest Day; have a great one everybody.

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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: 04 December 2013 08:01 AM   [ Ignore ]   [ # 10 ]
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am
Floor press (w abmat under elbows)
235 x 3
185 x 10

5 legless rope climbs

Seesaw press
3 x 35 x 15

Hammer curls
35 x 10
40 x 10
45 x 10

pm
W/ JDG, Marko and Chappie
AMRAP in 10
3 Power cleans, 175
150 m row

7 rds

Clean tekkers

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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: 04 December 2013 08:06 AM   [ Ignore ]   [ # 11 ]
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“Willy”

Heavy Puppies (ish)
Three ONE rounds for time of:
Run 400 meters
15-45 115 pound Front squat, 5 reps
Run 100 meters
11 Pull-ups (Beginner or assisted okay) CTB
Run 200 meters
12 Kettlebell swings, 10-20 pound 1.5pood

9:45

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Posted: 04 December 2013 08:07 AM   [ Ignore ]   [ # 12 ]
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Morning all, Deadlifts week 10

I went a different direction today and pulled off plates about 4” off the floor. To clarify, I had the weights sitting on plates not to be confused with stanging on plate and doing deficit pulls. This style of work out helped me achieve the 540 x 1 Sumo you may have seen video of.I thought it would be good to revisit it since I’m singling up now.

88 x 5
176 x 5
220 x 3
264 x 2
308 x 1
352 x 1
396 x 1
429 x 1
462 x 2   http://vimeo.com/81010353
I actually hadn’t planned to workout today because of cold weather, But I couldn’t resist once I started playing with it.  Have a great day all

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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: 04 December 2013 08:27 AM   [ Ignore ]   [ # 13 ]
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@No Coast

NCCT 2.3

Warm-up
500m Row
Group Stretch
3x: 10 Kipping Swing, 10 Squat, 10 Push-up

Strength
Squat, 3/3/3+
45x10, 95x8, 140x5, 175x5, 210x3
245x3, 275x3, 310x6

Metcon
% King Kong
3x
1 DL, 90% 1RM (405#)
2 MU
3 Squat Clean, 80% 1RM (225#)
4 HSPU
Time: 5:39
I considered the full strength version (455# and 250#), but my body was just too cold and tight even after the squats.  Glad I stuck to the percentages.  Turned out that the DL was the hardest part and MUs were easiest.  I was on total autopilot through the squat cleans…they took the longest amount of time, but I don’t remember them being that bad.  HSPUs were good…did them with a 1” deficit.

Then,

Day 28 of 30 Day Plank Challenge (4:00, again entirely too sloppy, never dropped but took some downward dog breaks)

Skills
Every 1:30 for 15:00:
6 Pistol Progression (to 20” box) + 15-ft UB Handstand Walk

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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: 04 December 2013 09:05 AM   [ Ignore ]   [ # 14 ]
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WU: 4k meter row, 17:30
Puppies
Five rounds for time of:
8 Dumbbell clean and jerks, 10-20 pounds
8 Pull ups
8 bench dips with 45# plate in lap
20:56

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43/M/5’8”/155# (180# in early 2012)

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Posted: 04 December 2013 09:07 AM   [ Ignore ]   [ # 15 ]
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David J H - 04 December 2013 06:30 AM

Good Morning everyone! 

131204 5:00 am   - garage a cool 63 degrees

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/ 45 pounds.  (no pull ups or dips - see WOD)

WOD: 
Puppies
5 rounds for time of:
8 dumbbell clean & jerks 20 pounds each dumbbell
8 pull-ups
8 push-ups -  SUB dips on stand.

Time = 11:25

C&J were all unbroken ,  pull-ups broken after second round,  dips broken after second round.  Based on time I would say I’m a pup for sure on that WOD.

SWOD:
Back Squat 2-2-2-2-2-2-2-2-2-2
warm up set   75 x 10
125-135-145-155-165-175-185-195-205-215-225f (1st rep ok, got stuck on 2nd rep)

I was short on time so kept the rest intervals to a minute or so between sets.  I might have been able to pull off 225 x 2 if I had a longer rest period between sets.
I’m not disappointed though, my PR for 1RM on Back Squat is 245 so I got close. 

Great day everyone!

Sounds good David. Glad your back on track.  wink

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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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