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Wednesday, January 8th, 2014 - GHD Sit-ups, Deadlift
Posted: 08 January 2014 07:36 PM   [ Ignore ]   [ # 46 ]
Total Posts:  521
Joined  2012-07-02

Back at it.
Dojo 75 minutes -
Combination drills, medicine ball tossing, jogging, punching ourselves in the stomach in V-sit, punching ourselves in the stomach while jogging, punching ourselves in the stomach with medicine ball while jogging, 50 push ups, 10 sit ups, Ippon Kumite with bruising, lay on the floor, get up real fast, swallow the barf, bowing. A lot of bowing.


Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012

One can never know for sure what a deserted area looks like.
-George Carlin

Posted: 08 January 2014 08:03 PM   [ Ignore ]   [ # 47 ]
Pack Member
Total Posts:  148
Joined  2013-05-02

Complete as many rounds as possible in 15 minutes of:

  15 x Sit-up
  21 x Deadlift @ 115 lbs. w/ FatGripz

Rounds: 4 + 12 deadlifts



Posted: 08 January 2014 08:26 PM   [ Ignore ]   [ # 48 ]
Big Dawg
Total Posts:  370
Joined  2013-07-07

8 rounds + 11 more GHD sit ups
GHDs not to ground, but below parallel
Scaled to 90 pound DLs

@Murph and Jennmedic, thanks for the thoughts yesterday!


Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Posted: 08 January 2014 11:04 PM   [ Ignore ]   [ # 49 ]
Top Dawg
Total Posts:  1042
Joined  2011-03-07

CAG week 1/4 day 2

Said I would post not only the good..

Wu: Row 3 min, stick mob., banded dislc (shoulders)
Reflection: Should work hamstrings here, and the Bergeron wu.

Snatch 5X2
Snatch pull 3X3
FS 3X3

In my head I could do 40 kg snatch (and having not done that many squat snatch before don´t know where that number came from). Started w. only the bar, and whooo, did that go ugly! The bar pass over my head, pulling me along, just let go of it and it chrashed in to the wall. So for the rest, just the bar and for form (paying no attention to the staring from others).
Snatch pull; 50 kg, did see good form and good execution (also new lift for me)
FS; 60 kg. Good form, good execution

-Burpee pull ups
Like a old Volvo from the 80´s.. The gas meter goes from full to empty faster than the speedometer from 0 - 100 km/h. 38 reps.

30 sit ups

5 min row


CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 48/218/6,2

Posted: 09 January 2014 04:07 AM   [ Ignore ]   [ # 50 ]
Big Dawg
Total Posts:  443
Joined  2013-03-11

Day 2
Front Squat 7x5: 125,135,145,155,165,165,175 (Only 3 reps on last round. Felt a sharp pull on L knee. Could handle the weight, but played it safe.)
Snatch-grip DL off blocks 5x8 (blocks below knee) 145,185,185,195,195

GHD situps; 4X12 Ran out of time

Notes: Could have started heavier on both exercises.  Maybe add a couple more warm up sets.



“Burpees don’t like you either”

Posted: 09 January 2014 06:03 AM   [ Ignore ]   [ # 51 ]
Big Dawg
Total Posts:  361
Joined  2012-10-15

Porch - Pack
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 30” box
12 Kettlebell swings, 1.5 pood

9 Rounds plus 5 pull ups. Missed the box jump on round 5 and scrapped the hell out of my right shin.


M 42/5’9”/180#/ CFBD 10-11-2012

Posted: 09 January 2014 06:12 AM   [ Ignore ]   [ # 52 ]
Total Posts:  689
Joined  2013-03-15
Gur0 - 08 January 2014 11:51 AM
Garddawg - 08 January 2014 08:18 AM
Ktm124 - 08 January 2014 06:38 AM


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



In the last article Mr. Glassman mentions “... Elite CrossFitters are performing 18,000 foot-pounds of work per minute for three or four minutes (that’s nearly half of one horsepower!).” How do you calculate that number? I do personally, now and then, count the numbers of kilos I lift and divide it with minutes used for the workout. A number that does not include my bodyweight. But my question is. How do you get a number like 18000? How do you measure it?

kind regards


Hi Gur0, I saw your question and I’ll give it my best shot to answer. The formula for work capacity is (weight x distance)/ time. weight x distance is where Coach gets the foot-pounds (likely measuring the distance in feet and weight in pounds) and time appears to be minutes. You have used the formula partially right; you just did not account for the distance. You need to account for the distance the weight travels to quantify the work performed (foot-pounds per minute). As an example, a 135lbs power clean for a 5’10” person would be the approximate distance the weight moved from the floor to the shoulders. For a pullup, distance would be approximately the length of your arms from hands to top of chest (chest to bar pullups). Thus, in a workout like Fran, you could calculate work by using the weight of the thruster, body weight for the pullups, and multiplying each by the distance the bar travels for the thrusters and the distance the body travels for the pullups (The distance would be multiplied by the number of reps also). Divide by the time it took you to complete all the reps and you have it.

You could measure the weight in kilos and meters if you want and the result would be meter-kilograms of work per minute, presumably. The goal of Crossfit is to maximize the results of that formula across broad time and modal domains. In other words, you want to increase your work capacity for any given functional movement(s) on any given day(s). Hope that helps! Best, 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.

Posted: 09 January 2014 09:38 AM   [ Ignore ]   [ # 53 ]
Puppy Dawg
Total Posts:  5
Joined  2012-08-13

2 rounds cfwu

20 min amrap
15 bench decline sit-ups
21 deadlift 85#

Didn’t throw up. Didn’t die. smile

Posted: 09 January 2014 11:36 AM   [ Ignore ]   [ # 54 ]
Puppy Dawg
Total Posts:  8
Joined  2013-12-31

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

I did 5 rounds + 15 sit-ups.


D. Starman

Posted: 09 January 2014 12:46 PM   [ Ignore ]   [ # 55 ]
Total Posts:  535
Joined  2012-11-24

Motocross @ QMP

Warm up: Stadium MX, 6 laps, body control drills

Natural Terrain MX, one long moto: 68 Minutes


M 29 178cm 80kg

Posted: 10 January 2014 11:45 AM   [ Ignore ]   [ # 56 ]
Total Posts:  41
Joined  2010-01-12

Deadlifts and sit-ups - puppies lite:
5 rounds plus 10 deadlifts in 10 min
30 lb deadlifts - 10 reps
15 sit-ups


CFDOB 12/29/09

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