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Tuesday, January 7th, 2013 - HSPU, Ring dips, Push-ups, Pull-ups
Posted: 06 January 2014 06:11 PM   [ Ignore ]
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TUESDAY 140107

Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

Post time to comments.

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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.”
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Posted: 06 January 2014 07:06 PM   [ Ignore ]   [ # 1 ]
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So this will bring up the question of defining strict.  At Brand X we would define this as using no kipping momentum and keeping a gymnastic hollow throughout the entire movement.


Big Dawgs
as Rx’d

The Porch
Three rounds for time of:
5 Strict handstand push-ups
10 Strict ring dips
20 Strict push-ups
30 Strict pull-ups

Pack
Three rounds for time of:
3 Strict handstand push-ups or 10 strict dumbbell shoulder press
6 Strict ring dips or 15 strict bar dips
9 Strict push-ups or 20 roll up push ups
12 Strict pull-ups or Assisted pull ups

** Note your scaling and progressions

Puppies and Buttercups
Three rounds:
9 Shoulder presses
12 Push ups
15 Assisted pull ups

** Note weight used for shoulder press and assistance on pull 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: 06 January 2014 09:26 PM   [ Ignore ]   [ # 2 ]
Big Dawg
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I don’t want to quibble or seem ungrateful, but why no dips for us Puppies/Buttercups?

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 06 January 2014 09:43 PM   [ Ignore ]   [ # 3 ]
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Pack scaling of wod from weeks ago:

10 rounds for time
8 burpees
8 pullups

Time 11:50… pretty happy with effort on pullups

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M/25/5’11”/200

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Posted: 07 January 2014 03:16 AM   [ Ignore ]   [ # 4 ]
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3 rounds:
30 second handstand hold
15 chair dips
15 knee push-ups
30 second pull-up bar hold

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Posted: 07 January 2014 04:44 AM   [ Ignore ]   [ # 5 ]
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Three rounds for time of:
10 strict dumbbell shoulder press (35#)
12 strict bar dips
9 Strict push-ups
8 Strict pull-ups

12 mins

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M/30/5’9”/156

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Posted: 07 January 2014 06:06 AM   [ Ignore ]   [ # 6 ]
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WU - jumprope; 15 back extensions; 25 SDHP; 15 back extensions; 8 strict pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 370lbs x 5; 370lbs x 5; 370lbs x 5

WOD: For Time:
2 pood Russian KB Swings – 150 reps
Toes to Bar – 50 reps
*Can be broken into any combination of reps or sets.
Post times and best pull to comments.

Time - 17:22 as Rx’d

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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: 07 January 2014 06:25 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 07 January 2014 06:06 AM

WU - jumprope; 15 back extensions; 25 SDHP; 15 back extensions; 8 strict pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 370lbs x 5; 370lbs x 5; 370lbs x 5

WOD: For Time:
2 pood Russian KB Swings – 150 reps
Toes to Bar – 50 reps
*Can be broken into any combination of reps or sets.
Post times and best pull to comments.

Time - 17:22 as Rx’d

Good weight.

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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: 07 January 2014 06:29 AM   [ Ignore ]   [ # 8 ]
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TUESDAY 140107

Pack
Three rounds for time of:
3 Strict handstand push-ups or 10 strict dumbbell shoulder press
6 Strict ring dips or 15 strict bar dips
9 Strict push-ups or 20 roll up push ups
12 Strict pull-ups or Assisted pull ups
** Note your scaling and progressions
7:30

Scaled to pack today since the ring dips were a slog a few days ago and didn’t have all morning to push through 90 strict pull-ups. I’ve been working towards Porch, but not this one.  I love the short rep wods.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 07 January 2014 06:37 AM   [ Ignore ]   [ # 9 ]
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Wu: 2,5 k

RUN WOD: 6 x 1200 m in 3:10 (200m r.i.)

CROSSFIT WOD: Pack
Three rounds for time of:
10 strict dumbbell shoulder press (35 and 25 lbs)
15 no that strict bar dips
9 Strict push-ups
12 Strict chin-ups

11:13

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M/44/6´/185
CF since 08/01/2013

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Posted: 07 January 2014 06:38 AM   [ Ignore ]   [ # 10 ]
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Three rounds for time of:
10 strict shoulder press 55# barbell
10 parallette dips
10 knee push ups
10 Assisted pull ups 90# bands

15:42

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Willis
M/60/6’0/187

:n_flag:

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Posted: 07 January 2014 07:11 AM   [ Ignore ]   [ # 11 ]
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1-7-2014

5 am WOD with workout buds at 11 degrees.  Starting to get a bigger crew at the morning shed; 4 of us now.

Flexibility
In a round fashion (2 min per station)
1 min each leg front split
1 min banded hamstring stretch each side
1 min Foam roller IT band each leg
2 min bottom of squat-toes on a 1 cm board

Pack Scaling 1-7-14 WOD
Three rounds for time of:
3 Strict handstand push-ups (against a wall so had support-none of us can hold a true handstand for push ups)
6 Strict ring dips (no kip, chest at bottom of rings each time)
9 Strict push-ups (reposition hands each time maintain perfect plank with head facing forward)
12 Strict pull-ups (no kipping)

8:28

We all agreed that this was deceptively suckish in how hard it was

Cash Out

3 x 400 m run very hard-first part downhill second part back up the hill.  200 m each way

1:39, 1:43, 1:41

The cold made the runs very very tough

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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: 07 January 2014 07:18 AM   [ Ignore ]   [ # 12 ]
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140101

Pack-ish:
Five rounds for time of:
15 Strict dips
105 95 pound Thruster, 9 reps

There should be no bend of the leg or hip in the strict dip.

Time: 13:50

Total slogfest.  First rd dips broken 10-5, then 5-3-3-2-2, then 3-2-2-2-2-2-2 for last 3.  All rds thrusters broken 6-3.  I scaled back 10 lbs on the thrusters but 95 is still heaviy for me for multiple reps.

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M 52/5’10”/180

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Posted: 07 January 2014 08:28 AM   [ Ignore ]   [ # 13 ]
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Rest day

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Posted: 07 January 2014 09:15 AM   [ Ignore ]   [ # 14 ]
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BrockF - 06 January 2014 09:26 PM

I don’t want to quibble or seem ungrateful, but why no dips for us Puppies/Buttercups?

The presses and pushups more or less cover it, but you can always add them.

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

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Posted: 07 January 2014 09:20 AM   [ Ignore ]   [ # 15 ]
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T2B, Burpees, Deadlifts

Before: Airdyne, dyn WU

S/T: Hang squat cleans
Burgener clean warmup
Triples 95, 115, 135, 155, 165, 175

Tabatas with 1:00 rest
T2B (47)
Burpees (48)
Deadlifts 175j (46)

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

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