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Tuesday, December 31st, 2013 - Handstand walk
Posted: 30 December 2013 08:12 PM   [ Ignore ]
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TUESDAY 131231

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Post time to comments.

Compare to 101009.

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. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

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: 30 December 2013 08:14 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 08 October 2010 06:03 PM

Today if you can handstand walk you are a Big Dawg. Chip away at this until you get the required distance.

A couple of ideas if you are not able to handstand walk
1. Kick up to a wall and walk back and forth the required distance
2. Kick up to a wall lift one hand and tap your chest.  Count one step for every tap
3. Wheelbarrow walk the required distance

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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: 31 December 2013 03:48 AM   [ Ignore ]   [ # 2 ]
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WU: 3x10 - sit-ups, squats, hip raises, shoulder dislocates; 30 secs ea leg Sampson’s and hurdler’s stretches

WO: Nordic Track Skiing 2.5 km - Time: 19.59.62 (Goal was sub 20 min.)

CD: plank holds

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 31 December 2013 05:02 AM   [ Ignore ]   [ # 3 ]
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Good morning all!

Tuesday 131231 5:00 am - garage temp 55F

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).

WOD:
15-12-9-6-3
Pull-ups
Clean and jerks, 75 #
Push-ups
Time= 13:35

Tough going. Pull ups and push ups broken into sets of 3 after second round. C & J not too bad. I did scale down weight to 75 pounds just to ease back into things.

No cash out. Will try a few wods this week and add more next week

Have a great day
Happy New Year!

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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: 31 December 2013 05:26 AM   [ Ignore ]   [ # 4 ]
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David J H - 31 December 2013 05:02 AM

Good morning all!

Tuesday 131231 5:00 am - garage temp 55F

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).

WOD:
15-12-9-6-3
Pull-ups
Clean and jerks, 75 #
Push-ups
Time= 13:35

Tough going. Pull ups and push ups broken into sets of 3 after second round. C & J not too bad. I did scale down weight to 75 pounds just to ease back into things.

No cash out. Will try a few wods this week and add more next week

Have a great day
Happy New Year!

Good to see you back at it David. Good job. Happy New year to you and the family

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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: 31 December 2013 05:28 AM   [ Ignore ]   [ # 5 ]
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SheepDawg - 31 December 2013 03:48 AM

WU: 3x10 - sit-ups, squats, hip raises, shoulder dislocates; 30 secs ea leg Sampson’s and hurdler’s stretches

WO: Nordic Track Skiing 2.5 km - Time: 19.59.62 (Goal was sub 20 min.)

CD: plank holds

Good Job SheepDawg. I hope 2014 see’s you meeting whatever goals you have set for yourself. Happy New year to you and yours.

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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: 31 December 2013 05:53 AM   [ Ignore ]   [ # 6 ]
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Last day of 2013; Happy New Year all.

WU - stretch; foam roll; 100 SUs; 12 BJs; 8 HC; 20 SDHP; 15 Bes

SWOD: Deadlift
135lbs x 8; 225lbs x 5; 315lbs x 5; 385lbs x 1; 405lbs x 1 (PR); 410lbs (f); 395lbs x 3; 315lbs x 10

WOD: Complete as many rounds as possible in 9 mins:
50 lbs DB Hang Power Cleans - 10 reps (sub’d 115lb barbell)
Chin Ups - 5 reps

7 Rounds + 3 HPC

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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: 31 December 2013 05:55 AM   [ Ignore ]   [ # 7 ]
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Porch Scale
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

7 rounds plus 3 Deadlifts.

With the new year, and having to take some days off because of the gym being closed, I think I am going to skip over a bunch of the posted WOD’s, ad I am about 2 weeks behind, and get a little more current. I like beign a few days behind so I know what is coming up and don’t over work a muscle group that is in an upcoming WOD, but I don’t like being this far behind that main-site.

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Posted: 31 December 2013 06:54 AM   [ Ignore ]   [ # 8 ]
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Murph99 - 31 December 2013 05:53 AM

Last day of 2013; Happy New Year all.

WU - stretch; foam roll; 100 SUs; 12 BJs; 8 HC; 20 SDHP; 15 Bes

SWOD: Deadlift
135lbs x 8; 225lbs x 5; 315lbs x 5; 385lbs x 1; 405lbs x 1 (PR); 410lbs (f); 395lbs x 3; 315lbs x 10

WOD: Complete as many rounds as possible in 9 mins:
50 lbs DB Hang Power Cleans - 10 reps (sub’d 115lb barbell)
Chin Ups - 5 reps

7 Rounds + 3 HPC

405 PR!Great Job Chris! Sorry 410 didn’t cooperate. 395 x 3 was pretty good also. So are you ready to take that break yet?

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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: 31 December 2013 07:05 AM   [ Ignore ]   [ # 9 ]
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Morning all, Rest day today, Just waiting till Saturday to kick off next training cycle.I will be dropping the weights back to low 200s on Squat.Main focus will be to reawaken Muscles I haven’t used since 1990s when I squatted mid 400s regularly. I will be doing the same with Lea Ann also, With the exception of her using special squat bar. I found an old Video of her from 90s using the box or milk carton crate. The weight is 303 x 2 after her Worlds win in Canada 1993.  We wish all of you a Happy New Year and Continued success in your training Goals .Guy and Lea Ann .  http://vimeo.com/83027564

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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: 31 December 2013 07:25 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 31 December 2013 07:05 AM

Morning all, Rest day today, Just waiting till Saturday to kick off next training cycle.I will be dropping the weights back to low 200s on Squat.Main focus will be to reawaken Muscles I haven’t used since 1990s when I squatted mid 400s regularly. I will be doing the same with Lea Ann also, With the exception of her using special squat bar. I found an old Video of her from 90s using the box or milk carton crate. The weight is 303 x 2 after her Worlds win in Canada 1993.  We wish all of you a Happy New Year and Continued success in your training Goals .Guy and Lea Ann .  http://vimeo.com/83027564

Thanks for all your encouragement and the coaching you give to us here on this great forum!
I wish you and Lea Ann a healthy and injury free 2014 !

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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: 31 December 2013 07:59 AM   [ Ignore ]   [ # 11 ]
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Happy New Year too all..
3 Rounds Fight Gone Bad
Wall balls 10kg
SDLHP 30kg
20” Box Jumps
Push Press 30kg
Burpees

Score 207 PB, last time out in September was 177, so well pleased to end the year on that one.

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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: 31 December 2013 08:03 AM   [ Ignore ]   [ # 12 ]
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Happy new year!

“TK” rip

Puppies (Those who cannot do strict pull ups)
Complete as many rounds as possible in 12 minutes of:
8 Assisted Pull-ups (beginner pull ups okay) <> assisted with aprox 5-10 kg rubber band
8 Box jumps 20” box
12 dumbbell swings, 10 kg

did 7 rds in 10.51 min and stopped as adviced.

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Posted: 31 December 2013 08:49 AM   [ Ignore ]   [ # 13 ]
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TUESDAY 131231

Handstand walk 100 meters (SUB: Wheelbarrow walk)

If you fall, restart at the point of contact furthest from the finish.

Post time to comments.


Time: 9:43.7

I was using a wheeled chair so I could propel myself, and holy buckets was this hard. Having to make U-turns every 10 meters due to space constraints didn’t help much, either. My lack of supreme upper body strength really revealed itself in this one - my abs, although a little sore, aren’t quite so bad. Incredibly, I fell about 50-55 meters and had to put myself back into position to resume. Then, I also had to take short rests at both 60 and 80 meters, and struggled the final couple of meters to completion. I had given it everything my upper body had.

I feel like such a supreme wimp for having to take this WOD on the easiest level, and struggling with it as mightily as I did. I’m not really proud of myself the way I normally would be after finishing a tough WOD - instead, I feel like such a failure instead. My cardio is so good, my lower body solid and capable - but my upper body just struggles with just about anything you put in front of it. I will probably be sore for days. :-(

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 31 December 2013 08:58 AM   [ Ignore ]   [ # 14 ]
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am
Every 90 second for 15:00
10 Box jumps, 24”
7 Strict pull ups

pm
Box squat 18”
365 x 5 (PR)

30 Burpees =>10”
3:00 max snatch @ 125
12

3x
25 sit ups
Max toes to bar

14/8/7

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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: 31 December 2013 10:51 AM   [ Ignore ]   [ # 15 ]
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AM
Deadlift
135*10/185*5/205*3
260*3/280*3/290*3
235*12-9-6

PM
WU
500m row, KB, handstand practice

WOD

THURSDAY 131226

“DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

Pack
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
25 pound Dumbbell thruster, 8 reps
25 pound Dumbbell walking lunge, 12 steps

Results
6 rounds + 2 walking lunges

$O
10 min stretching

 

Happy New Year everyone!

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M/47/5’10”/155

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