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Wednesday, January 15th, 2014 - Maggie
Posted: 14 January 2014 06:34 PM   [ Ignore ]
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WEDNESDAY 140115

“Maggie”

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Demo of the movement; http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4

Post time to comments.

We have a new girl.
First one in I don’t know how long.

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: 15 January 2014 04:04 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As RX

Pack
30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (wall walk up if you are unable to handstand)

Puppies
20 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Wall walk up

Buttercups
10-15 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Wall walk up

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All of life’s problems can be solved by heavy deadlifts.

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https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 15 January 2014 04:35 AM   [ Ignore ]   [ # 2 ]
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Complete as many rounds as possible in 12 minutes of:
40kg Deadlift, 15 reps
10 Sit-ups

6 rounds and 15 deadlifts

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SWEDEN
Crossfitting on and off since June 2009
———————————————————
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

“At the end, when your legs are tired and your arms are giving out, get angry! Get angry that you are tired. Then hit it harder.”

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Posted: 15 January 2014 04:49 AM   [ Ignore ]   [ # 3 ]
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20140115 Wed
Pups
15-12-9-6-3-1
Back extension (on exercise ball with feet locked under a dumbbell rack)
Sit-ups
Overhead squats, 38#
9:12

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 15 January 2014 05:00 AM   [ Ignore ]   [ # 4 ]
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Pack
30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (wall walk up if you are unable to handstand)

14:02

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M/30/5’9”/156

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Posted: 15 January 2014 05:07 AM   [ Ignore ]   [ # 5 ]
Big Dawg
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For Time
Pack
95 pound Snatch, 9 reps
Row 2,000 meters
95 pound Snatch, 15 reps
Row 1,000 meters
95 pound Snatch, 21 reps
Row 500 meters

20:48 I scaled this back to Pack even though I usually try for something in the Porch range. Snatch is by far my weakest lift, and I was feeling sluggish to say the least.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 15 January 2014 05:37 AM   [ Ignore ]   [ # 6 ]
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CFOWU

WOD: Pack

30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

18:53

then

45´ spinning class

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M/44/6´/185
CF since 08/01/2013

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Posted: 15 January 2014 06:48 AM   [ Ignore ]   [ # 7 ]
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I’m excited to do this one for some reason.

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35/m/6’2”/170

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Posted: 15 January 2014 06:58 AM   [ Ignore ]   [ # 8 ]
Puppy Dawg
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Wednesday 140115

“Marguerita”

buttercups
10 reps
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand wall walk

harder than it sounds, I’m gassed

6:11.65

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M/43/5’8”/180

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
Galatians 6:9

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Posted: 15 January 2014 07:20 AM   [ Ignore ]   [ # 9 ]
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Maggie
Puppies
20 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Wall walk up
12:58

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43/M/5’8”/160# (180# in early 2012)

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Posted: 15 January 2014 09:01 AM   [ Ignore ]   [ # 10 ]
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Jan 15-2014

Mobility Stuff
2 min pigeon
20 unloaded good mornings
20 bulgarian split squats
2 min bottom of squat
2 min down dog stretch

Back Squat
10 x 155
5 x 165
2 x 175
1 x 185
1 x 195
3 x 205 (pr)

Marguerita

Scaled for me 35 reps for time

Burpee-pushup-jumping jack-situp-handstand

11 min

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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: 15 January 2014 09:02 AM   [ Ignore ]   [ # 11 ]
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On Maggie (Marguerita)

Do take the minute or so to watch the link on this one.  It really shows the way they intend the exercise. 

It’s definitely a lot of ups and downs.

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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: 15 January 2014 09:59 AM   [ Ignore ]   [ # 12 ]
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Morning all Deadlift day

Wife 88 x 10
132 x 5
176 x 5
220 x 5
242 x 2

Me.  Elliptical 10 min.
132 x 5
176 x 5
220 x 5
264 x 1
308 x 1   Nothing felt right today.So I stopped.

I sat down and did some soul searching and decided it didn’t make sense to continue with Conventional style Deadlift when I am working wide stance Box Squats. I will go back to a sumo approach since its in line with muscles I’m using for Squats. My personal best with sumo was 540 in the gym. unfortunately it was more back then leg so it looked pretty ugly form wise .  http://vimeo.com/74466556  but I finished it without hitching so it would have passed a Referees discretion .Mine anyways :lol


Sumo     http://vimeo.com/84243544
132 x 5
176 x 5
220 x 5
242 x 5
242 x 3
I stopped there because I am trying to get used to inner knee stress.  I developed alot of lateral knee shift as a Horseshoer years ago. Yep another one of those weird hats I have Worn. We had a business called G&L Horseshoeing   Never did care for Farrier. You have not worked out until you do a full shod(That’s trimming all 4 hooves and putting shoes on.) under a non cooperative horse on a 100 degree day. beatup  1.5 hours of pure misery! Have a great day all grin

Just got done with 3 x 1000 m with 90 sec rest between sets. 3:42.1 ,  354.5   , 4:04.1, I whimped on 4th set.    I over estimated my abilities based on a 3:23.3 1000m time I did earlier this year. Good cardio session wheeze! tongue laugh

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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: 15 January 2014 10:06 AM   [ Ignore ]   [ # 13 ]
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Warmup: Sprint/walked intervals

100mx6 outside

Puppies
20 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand attempts (first time trying free standing handstands)

Time: 8:09

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M/30/5’3”/163#

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Posted: 15 January 2014 10:06 AM   [ Ignore ]   [ # 14 ]
Big Dawg
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Rx’d 19:35
My butt bumped the wall every few handstands, but I was able to hold most of them without the wall. Yay!

My hat is off to anyone who said this Girl was easy. She made me work.

To keep count I used 5 pennies and moved 1 penny from one pile to another, for every 10 reps.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 15 January 2014 10:50 AM   [ Ignore ]   [ # 15 ]
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Wed WOD
Four rounds of:
Row 1,000 meters
Rest 90 seconds

I averaged 3 min each round, I think. Honestly I was not keeping track too much. That C2 rower is a devil woman lol.

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Donald K. Toro

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