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Friday, January 17th, 2014 - MU, C&J, Row
Posted: 16 January 2014 05:29 PM   [ Ignore ]
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FRIDAY 140117

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

Post time 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: 16 January 2014 06:33 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and The Porch
as Rx’d

Women - 95

Pack
For time:
10 Muscle-ups -or- 20 C2B Pull ups + 20 Ring dips -or- 40 Pull ups + 40 push ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

Women - 65

Puppies
25 Pull ups (assisted okay)
25 Push ups
20-35 pound Clean & Jerk, 15 reps
Row 1,000-1,500 meters

Buttercups
15 Pull ups (assisted okay)
15 Push ups
20-35 pound Clean & Jerk, 15 reps
Row 750-1,000 meters

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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: 17 January 2014 04:21 AM   [ Ignore ]   [ # 2 ]
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WU: 20 x 35 lbs dumbbell swing
    25 x 50 lbs dumbbell swing
    2 x 5 TTB
    10 x 35 lbs dumbbell lunges in place
    30 feet 50 lbs farmer walk

WOD: Pack_ pies
For time:
40 Pull ups + 40 push ups
65 pound Clean & Jerk, 21 reps
Row 1000 meters subbed by 100 x 45 lbs barbell SDLHP

20:54

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M/44/6´/185
CF since 08/01/2013

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Posted: 17 January 2014 05:29 AM   [ Ignore ]   [ # 3 ]
Mutt
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For time:
40 Pull ups + 40 push ups + 40 dips
75 pound Clean & Jerk, 21 reps
Run 1 mile (no rowing machine)

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M/30/5’9”/156

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Posted: 17 January 2014 06:03 AM   [ Ignore ]   [ # 4 ]
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WU - 10 walking lunges; 10 box jumps; 20 SDHP; 10 shoulder pass thrus; 10 burpees; wrist mob; 100 single unders

SWOD: Power Clean
95lbs x 3; 95lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 155lbs x 3; 185lbs x 3;
195lbs x 3; 195lbs x 3; 195lbs x 3; 195lbs x 3; 195lbs x 3

3 sets of max chin-ups: 17, 13, 13

Out of time there…..

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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: 17 January 2014 06:30 AM   [ Ignore ]   [ # 5 ]
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20140717 Fri
Pack Light
For time:
40 Pull ups (85# gravitron)
40 push ups
65 pound Clean & Jerk, 21 reps (full squat clean)
Row 2,000 meters
22:33

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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: 17 January 2014 06:53 AM   [ Ignore ]   [ # 6 ]
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Morning all, Rest day, Squats tomorrow.

Old video from 1991 training my 14 year old son with a group of some of my lifters.  http://vimeo.com/84355281

Sumo lifts wednesday   http://vimeo.com/84243544 

Have a Great Weekend everyone! grin

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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: 17 January 2014 08:33 AM   [ Ignore ]   [ # 7 ]
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WU: 1.5mi jog

For time
Puppy plus
25 Pull ups (20,5 - new PR for unbroken pullups)
10 dips (5,3,2)
45 pound Clean & Jerk, 15 reps
Row 1,500 meters
16:29

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43/M/5’8”/155# (180# in early 2012)

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Posted: 17 January 2014 09:39 AM   [ Ignore ]   [ # 8 ]
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20 minutes Airdyne
Tabata airdyne
(1 mile)

5 rds
5 Good mornings, 125
20 GHD sit 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: 17 January 2014 09:49 AM   [ Ignore ]   [ # 9 ]
Big Dawg
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Pack
For time:
10 Muscle-up Progressionss -or- 20 C2B Pull ups + 20 Ring dips -or- 40 Pull ups + 40 push ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

12:10
(7:24.3 for the row, a PR)

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 17 January 2014 10:22 AM   [ Ignore ]   [ # 10 ]
Big Dawg
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WU: Gymnastic WU#1 - My kick-up to handstands are great now since doing “Maggie”.

SWOD:
Was supposed to be my heavy deadlift day, but my warm up sets were feeling super heavy. While doing Maggie the other day, I was kicking up, and landing my handstands with the same leg each time, which has my left upper hip awkwardly sore. That feeling was screwing up my head, since it almost resembled minor nerve pain after many of my herniated disk issues long ago. Long story short, I wimped out. I needed to get busy with something so I did a heavy-ish Metcon.

Metcon:
AMRAP in 10 of:
255 lbs Dead lift x3
24” box jump x8
Toes to bar x6
Push up x8

5 rounds + 3 DL + 7 box jumps

A week break may be in order soon.

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M/34/5’ 10”/182#

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Posted: 17 January 2014 10:25 AM   [ Ignore ]   [ # 11 ]
Puppy Dawg
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Puppies
25 Pull ups (Broken up)
25 Push ups
45 pound Clean & Jerk, 15 reps
Run 1 Mile

Time: 19:46

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M/30/5’3”/163#

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Posted: 17 January 2014 10:48 AM   [ Ignore ]   [ # 12 ]
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1000 m row. Ring dips, pull-ups, HSPU.

Warmup
Mobility
500 m row
Running drills

Test
1 000 m row
Time: 3:48 (PR by 1 s.)

WOD
AMRAP 8 minutes
3 ring dips, blue band
3 pull-ups, green band
3 kettlebell shoulder presses, 12 kg (sub for HSPU)

Result: 5 rds (blue + red band on last round of ring dips)

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 17 January 2014 11:25 AM   [ Ignore ]   [ # 13 ]
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MAGGIE!
Puppies - 20 reps for time of: 11:15
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

bigsmile

Good to be back at it.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


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

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Posted: 17 January 2014 11:36 AM   [ Ignore ]   [ # 14 ]
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Dawndelion - 17 January 2014 11:25 AM

MAGGIE!
Puppies - 20 reps for time of: 11:15
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

bigsmile

Good to be back at it.

Glad you’re back! I was wondering where you’ve been.

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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: 17 January 2014 11:42 AM   [ Ignore ]   [ # 15 ]
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40 pull ups
40 push ups
done as 4+4 x 10
21 clean and jerk @ 40kgs
1 mile run
16.48
w really went for it on this one, good fun and felt very strong throughout raspberry

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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