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Tuesday, December 10th, 2013 - 100m repeats
Posted: 09 December 2013 06:19 PM   [ Ignore ]
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TUESDAY 131210

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 131012.

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: 09 December 2013 06:23 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 11 October 2013 07:44 PM

Big Dawgs and Pack
As rx’d

Puppies
6-8 rounds, each for time of:
100 meter Sprint
Rest 90 seconds

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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: 10 December 2013 02:22 AM   [ Ignore ]   [ # 2 ]
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Not able to get to the track today. So picked out a wod I had not done.
for time
15 burpee box overs wirh DB 10kg each as all I have
15 deadlifts @ 80KG
15 OHS @ 30KG
subbed 15 muscle ups for 3x pullups and 3x dips per MU

TIME: 15.06 (5 mins of that was on the p’ups and dips)

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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: 10 December 2013 04:36 AM   [ Ignore ]   [ # 3 ]
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Tues, Dec 10, 2013

5 am WOD in ice and snow-got the fire going in outdoor fireplace by the shed

Flexibility

20 Side Leg Swings on each leg
Hold Pancake Split for 2 minutes
20 Front Leg Swings on each leg
Hold Pike Stretch for 2 minutes
Bottom of squat 2 min

Squat clean
65 x 10
75 x 5
85 x 2
95 x 5
105 x 3. 3 rep max pr

Ten rounds, each for time of:
100 meter Sprint
Rest 60 seconds-rested less than 60 secs because of the cold.  Ran the sprints hard but gloves made button hitting on the watch tough.

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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: 10 December 2013 05:22 AM   [ Ignore ]   [ # 4 ]
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131208

Pack:
Complete as many rounds as possible in 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powerclean, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

12 rounds + 5 thrusters + 2 HPCs

This sounded awful to me going in - didn’t suck nearly as much as I expected.  All sets unbroken.  Racked weight between SDLHPs and thrusters.

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M 52/5’10”/180

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Posted: 10 December 2013 05:54 AM   [ Ignore ]   [ # 5 ]
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WU - foam roll; stretch; 15 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 3; 370lbs x 1; 390lbs x 1 (PR); 370lbs x 5 (PR)
280lbs x 15 (PR)

Complete 7 rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.

95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 195lbs no penalties

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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: 10 December 2013 06:38 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 10 December 2013 05:54 AM

WU - foam roll; stretch; 15 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 3; 370lbs x 1; 390lbs x 1 (PR); 370lbs x 5 (PR)
280lbs x 15 (PR)

Complete 7 rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.

95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 195lbs no penalties

Well done Chris!  http://youtu.be/DRNs2R-rx_g  390 x 1 looked easy!  http://youtu.be/bpgqAeXyjg4  370 x 5 looked easy also, I bet those thumbs are sore using that hook grip.way to tough it out.280 x 15 as a finisher. Heck just do 20 next time , You and Danny did great on that one.How about 300 x 15 or 20 since it looked easy for both of you guys .

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 10 December 2013 06:45 AM   [ Ignore ]   [ # 7 ]
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WU: 1600m

WOD: 4 x 800 (3:23)/ 200m

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M/44/6´/185
CF since 08/01/2013

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Posted: 10 December 2013 07:18 AM   [ Ignore ]   [ # 8 ]
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Morning all, Its a balmy 18 degrees this morning, Sure hard to make one want to do anything but stay warm, WOD for today will be working at doing that.Have a great day all.Deadlifts tomorrow, hurah!

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 10 December 2013 08:29 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 10 December 2013 06:38 AM
Murph99 - 10 December 2013 05:54 AM

WU - foam roll; stretch; 15 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 3; 370lbs x 1; 390lbs x 1 (PR); 370lbs x 5 (PR)
280lbs x 15 (PR)

Complete 7 rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.

95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 195lbs no penalties

Well done Chris!  http://youtu.be/DRNs2R-rx_g  390 x 1 looked easy!  http://youtu.be/bpgqAeXyjg4  370 x 5 looked easy also, I bet those thumbs are sore using that hook grip.way to tough it out.280 x 15 as a finisher. Heck just do 20 next time , You and Danny did great on that one.How about 300 x 15 or 20 since it looked easy for both of you guys .

Thanks; may have looked easier than it felt! hahah. thanks again.

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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: 10 December 2013 09:29 AM   [ Ignore ]   [ # 10 ]
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EMOM: 16 Min
ODD: 5 Strict Pullups (alternated grip width)
EVEN: 10 Push Press (45)

Metcon
AMRAP 15Min
40 Jumping Pullups
40 Burpees
30 Jumping Pullups
30 Burpees
20 Jumping Pullups
20 Burpees
10 Jumping Pullups
10 Burpees

Notes: Had 2:16 left, but Pukie was creeping around the corner.  6:30 hours of sleep.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 10 December 2013 10:18 AM   [ Ignore ]   [ # 11 ]
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Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

0:16.6 – 0:19.2 – 0:19.8 – 0:19.1 – 0:20.8 – 0:21.3 – 0:20.0 – 0:21.5 – 0:21.1 – 0:21.8

This was timed on my GPS heart rate monitor.  I was running on the 100m section of a high school track and it seemed like the watch was always telling me to run further than what was measured on the track, which messed with my head.  The wheels really came off after just the first round.  None the less, 16.6 is PR.

Compare to 131012:

This was done on the not totally flat or straight road in front of my house:

0:17.10 – 0:18.06 – 0:18.59 – 0:19.05 – 0:20.25 – 0:20.51 – 0:21.65 – 0:21.53 – 0:19.97 – 0:21.70

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 10 December 2013 10:30 AM   [ Ignore ]   [ # 12 ]
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@No Coast

NCCT 3.2

Wasn’t feeling top of the game today.  Not sick, just not mentally engaged and feeling a bit nicked up.

Warm-up
500m Row
Stretch
3x: 10 GHD Sit-up, 10 Squat, 10 Push-up
Barbell Warm-up

Strength
C&J, 5/3/1+
95x5, 115x5, 140x3
175x5, 200x3, 220x4
Not a fan of repping C&J.  I prefer to setup and execute a single.

Metcon
10-9-8-7-6-5-4-3-2-1
Deficit HSPU, 4” (scaled to regular HSPU)
Box Jump, 30” (scaled to 24”)
Ball Slam, 40#
Time: 17:00
Not sure what to make of this one. I clearly missed the point. I scaled down to keep moving and keep the work steady, but fell apart quickier than expected.  Dropped to single/double HSPUs by the round of 8. Box jumps and ball slams were strong and steady…kept transition to a minimum and hammered through them quickly.

Intervals
3x
200m Row
Rest as needed
0:33.4, 0:33.5, 0:33.9

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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: 10 December 2013 10:54 AM   [ Ignore ]   [ # 13 ]
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W/U

1K rowing
stretch
burgener
HSPU and handstand skill work

131208
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

5 + 5 thrusters and 4 powercleans

$O

headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 10 December 2013 12:13 PM   [ Ignore ]   [ # 14 ]
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Monday, December 9, 2013

Strength:
Dead lift 3x3
170, 185, 205

WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
7 rounds completed

This is the first CF workout in a long time. I broke my ankle in June and it has been a long recovery process for me. It felt good to be able to do a CF workout. I have been bike riding a lot and running real light to keep active. I have been doing lots of warmup and mobility stuff prior to working and it has been helping. My right shoulder was injured this time last year and now my left ankle is delicate. Guess I am getting old! We had a good group of us at the lifting platform going at it and we were all 40 and older, the old guys were holding it down today lol!!

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Donald K. Toro

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Posted: 10 December 2013 12:59 PM   [ Ignore ]   [ # 15 ]
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Strength: Back squat
255x3
175x20(15)

WOD: SATURDAY 131207

Four rounds for time of:
Row 500 meters 50 SDHP
Rest 3 minutes

1:40, 1:36, 1:50, 1:48

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

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