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Wednesday, January 8th, 2014 - GHD Sit-ups, Deadlift
Posted: 07 January 2014 05:58 PM   [ Ignore ]
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WEDNESDAY 140108

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps

Post rounds completed 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. 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: 07 January 2014 06:30 PM   [ Ignore ]   [ # 1 ]
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Remember Monday when I said “Usual warning!  IF YOU DON"T REGULARLY DO GHD SIT UPS DO NOT DO THEM IN A WOD!  Yes I am shouting.  Please take this seriously.  On another note for todays WOD.  IF YOU DO NOT REGULARLY DO A LOT OF GHD SIT UPS DO NOT DO THIS WOD AS RX’D.  Its 100 of the buggers.  We want you healthy and able to train Monday.”

Well we are back to the GHD sit ups again and guess what, in this WOD there is no limit to the amount.  Be careful. 

Big Dawgs
as Rx’d

Women - 95

Pack
Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
115 pound Deadlift, 21 reps

Women - 85

Puppies
Complete as many rounds as possible in 12 minutes of:
15 Sit-ups
25-45 pound Deadlift, 15 reps

Buttercups
3 rounds
10 Sit ups
pvc - 15 pound Deadlifts, 10 reps

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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: 08 January 2014 02:24 AM   [ Ignore ]   [ # 2 ]
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Warm up: 500m row

Metcon <20:
Max reps of each on the following with no rest between excercises:
HSPU (head to 14cm block),
GHD back extensions,
Pull ups,
Bar dips,
Squats 60kg,
Toes to bar,
Push ups,
T-bar swings 16kg,
Wall ball 9kg,
Hang power clean 40kg
5 mins rest and then repeat in reverse order

Forward: 18/26/21/10/23/14/15/22/17/9 = 175 reps in 12:22
Reverse: 15/19/13/14/8/9/7/9/14/5 = 113 reps in 9:40

I made this one up cos of my stuffed ankle will still be limiting what I can do for a few weeks..
Scaled for 15-30 reps per exercise with a target of 200 for the first run through, but obviously this plan fell through when they were put back to back. It showed how performance drops when your heart and lungs are pounding and your brain starts fighting with your body.
Doing max reps back to back was really hard mentally - I’m sure I could have managed a few more reps each time but failed to push through the pain. Pushing to an absolute limit 20 times in one session was really hard. I felt like throwing up but didn’t - so maybe didn’t push hard enough !
This was a great learning exercise - I’d recommend it if you want to test your mental fortitude !

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M/47/80kg

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Posted: 08 January 2014 03:48 AM   [ Ignore ]   [ # 3 ]
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140801 WEDNESDAY
WU: 3x10- squats, shoulder dislocates, hip raises, Sampson’s

WOD: AMRAP 12 minutes
15 sit-ups
15 deadlifts,  65#

6 rounds, plus 8 sit-ups

MWOD: 2 minutes/hip hip extensions

CD: 30 seconds each- squat hold, plank hold, up dog, down dog

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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: 08 January 2014 04:55 AM   [ Ignore ]   [ # 4 ]
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Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
85 pound Deadlift, 21 reps

6 rounds

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M/30/5’9”/156

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Posted: 08 January 2014 05:45 AM   [ Ignore ]   [ # 5 ]
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Rest Day.

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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: 08 January 2014 05:58 AM   [ Ignore ]   [ # 6 ]
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ITF WOD 1/8/2014

A. Back Squat
7,7,5,5,3,3
185-185-205-205-225-225

B. 8 min AMRAP
10 Back Squat 135 Rx
30 Double Unders (2:1 singles)

5 rounds (singles)

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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: 08 January 2014 06:38 AM   [ Ignore ]   [ # 7 ]
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WEDNESDAY 140108

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups every odd round, abmat sit-ups every even round
135 pound Deadlift, 21 reps

Post rounds completed to comments.

7 rounds plus 6 abmat sit-ups.

Since I don’t do a lot of GHD sit-ups I knew not to push it, but knew I could work them in.

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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: 08 January 2014 07:10 AM   [ Ignore ]   [ # 8 ]
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Puppies
Complete as many rounds as possible in 12 minutes of:
15 Sit-ups
25-45 pound Deadlift, 15 reps, 45# bar
8 rounds

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43/M/5’8”/160# (180# in early 2012)

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Posted: 08 January 2014 07:45 AM   [ Ignore ]   [ # 9 ]
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Morning all. Deadlift day week 1

Lea Ann went light today said she felt out of it. So something is better than nothing.

Me
Elliptical 5 minute warm up.
Deadlifts
132 x 10
176 x 10
220 x 5
264 x 5
308 x 1
352 x 1
385 x 1
407 x 1
418 x 1
418 x 3 off of blocks         http://vimeo.com/83685558
418 x 3 off of blocks   missed videoing this set
418 x 2 off of blocks
shrugs 220 x 5 x 2
shrugs 242 x 5
I got a shock yesterday stepping on the scales for 1st time since starting last cycle. I was at a 265. the surprise is that my jeans having been just a little tighter in waist but nothing uncomfortable. I have to reassess My future powerlifting program. Since I would prefer to be 250 or below. The extra weight has not effected my cardio capabilities.But I Just don’t want the cost of maintaining a large Body like this. I think some of this can be attributed to the dreaded Holiday splurge eating, So hopefully I can get rid of 10 lbs of it in short order. Have a Great day all.

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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: 08 January 2014 08:18 AM   [ Ignore ]   [ # 10 ]
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Ktm124 - 08 January 2014 06:38 AM

WEDNESDAY 140108

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups every odd round, abmat sit-ups every even round
135 pound Deadlift, 21 reps

Post rounds completed to comments.

7 rounds plus 6 abmat sit-ups.

Since I don’t do a lot of GHD sit-ups I knew not to push it, but knew I could work them in.

Good reads
http://library.crossfit.com/free/pdf/33_05_killer_workouts.pdf

http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf

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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: 08 January 2014 10:17 AM   [ Ignore ]   [ # 11 ]
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4 sets

15 dips
20 wb shots

5:39

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 08 January 2014 10:27 AM   [ Ignore ]   [ # 12 ]
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CFOWU

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Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
115 pound Deadlift, 21 reps

5 rounds + 15 Sit-ups + 10 dl reps

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M/44/6´/185
CF since 08/01/2013

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Posted: 08 January 2014 10:51 AM   [ Ignore ]   [ # 13 ]
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Puppies-ish

Warm up - stretching and 5 hpc 30 kg. stretching.

For time:
65 pound Back squat, 20 reps
20 Sit-ups
65 pound Back squat, 20 reps
20 Back extensions >< subbed to supermans
65 pound Back squat, 20 reps
20 Sit-ups

time 7:26

cash out - stretching.

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Posted: 08 January 2014 11:35 AM   [ Ignore ]   [ # 14 ]
Big Dawg
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W/U
5:00 jumping rope
stretch
3x Samson, shoulder pass, good morning, hollow rock, pull-ups, dips

130105
The Pack
For time:
60 pound Back squat,35 reps
35 Sit-ups
50 pound Back squat, 35 reps
35 Back extensions
30 pound Back squat, 35 reps
35 Sit-ups

13:02

$o
handstand/hspu progression/headstand

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 08 January 2014 11:36 AM   [ Ignore ]   [ # 15 ]
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I had to do something quick, so I did a modified Cindy

As many round as possible in 15 minutes of:
5 pull ups
10 push ups
15 squats

15 rounds even.

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M/34/5’ 10”/182#

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