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Thursday, January 23rd, 2014 - MU, HSPU, Pistols
Posted: 22 January 2014 05:35 PM   [ Ignore ]
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THURSDAY 140123

Three rounds for time of:
5 Strict muscle-ups
10 Strict handstand push-ups
15 One legged squats, each leg

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.

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“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: 22 January 2014 06:32 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as rx

The Porch
Three rounds for time of:
3 Strict muscle-ups
6 Strict handstand push-ups
12 One legged squats, each leg

Pack
Three rounds for time of:
3 Muscle-ups or 9 pull ups and dips
6 Handstand push-ups or HSPU progressions
12 One legged squats, each leg or progressions

Puppies
Three rounds for time of:
6 Pull ups or 9 Pull up progressions
6 Handstand push-ups or progressions
12 One legged squats, each leg or progressions

one good progression is to sit on a box and stand up using only one leg.

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

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M/54/5’11”/190

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Posted: 22 January 2014 07:07 PM   [ Ignore ]   [ # 2 ]
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Brutal.

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35/m/6’2”/170

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Posted: 23 January 2014 03:43 AM   [ Ignore ]   [ # 3 ]
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Warm up: shoulder band exercises

Strength:
HSPU progressions: 10x head to 17cm, 5 to 14cm, 5 to 11cm, 5 to 9cm, 13 to 14cm
My presses have stalled completely and I still can’t do full ROM on HSPUs so I’m having a go at replacing presses with HSPU progressions for a while. Same as CFSB I figure I’ll work up to a max low rep set and finish with a single high rep set.

Metcon: Jackie
1000m row,
50 thrusters 20kg,
30 pull ups
Time: 8:18 (PR by 10 secs)

Skills:
3 rounds of:
Planche project - 10 wrist rolls and stretch,
5 reps MU transition practice (feet on ground, roll rings from sternum to armpit and back under tension)

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M/47/80kg

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Posted: 23 January 2014 04:36 AM   [ Ignore ]   [ # 4 ]
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Pack
Three rounds for time of:
9 pull ups and dips
6 HSPU progressions
12 One legged squats, each leg progressions

12:40

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M/30/5’9”/156

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Posted: 23 January 2014 04:42 AM   [ Ignore ]   [ # 5 ]
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Good Morning all, Still taking it easy since Squat Deadlift session, I feel the tiniest bit of deep worked feeling , I know better than to push it. I will probably have to modify my stance so its not so wide on Squats and Sumo Deadlift.I will probably wait till Saturday before I work legs and back again. Have a great day all.

I have posted 2 parts of a video I shot for a Power lifting meet that Lea Ann and I put on in 1996. Yes another hat I wore. Meet promoter LOL You have to feel sorry for the Woman.putting up with a guy like me with to many interests. The 2 15 minute segments are in movies section.They will give you an Idea of the type of Videos I did for the powerrlifting community. It also shows a variety of Power lifting squats from 170 lbs to over 700 lbs.  Here is part 2   I uploaded this morning.  http://vimeo.com/84795878

went out and hit Elliptcal . I got 6.2 miles in 29:56 . It felt great to have the heart rate in 140-150 region for the full duration. I maintained 12.2 mph 1st 20 min. and 12.7 - 13.4 till the finish. Good sweat session grin


Lea Ann and our 10 year old daughter just finished there 1 mile jog. Cool watching them run in predawn with head lamps on. Very proud of there effort. 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: 23 January 2014 05:30 AM   [ Ignore ]   [ # 6 ]
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Situps/Back Ext/Thrusters/C&J

Std. Warmup x2

Pack
Four rounds for time of:
15 Sit-ups
15 Back extensions
85 pound Thruster, 10 reps
85 pound Clean & Jerk, 10 reps

Time: 22:15

This kicked my butt, particularly the Clean and Jerks…man. Could not have done another set.

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Run with the big dawgs…
M 25/5’9”/158lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 23 January 2014 06:06 AM   [ Ignore ]   [ # 7 ]
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WU - stretch; roll; 12 air squats; 15 back extensions

SWOD:
Back squat
135lbs x 5 (paused); 135lbs x 6; 185lbs x 5 (paused); 225lbs x 5; 295lbs x 5;
320lbs x 5; 320lbs x 5; 320lbs x 5

Bench press
95lbs x 12; 135lbs x 8 (paused); 185lbs x 5 (paused); 205lbs x 3 (paused);
220lbs x 5; 220lbs x 5; 220lbs x 5

Conditioning:
Complete 5 rounds for time:
Push Press @ 90% of Press 5 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 90% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 90% of Press 5 RM – 1 rep
Chin Ups – 7 reps

Push presses completed at 125lbs from the floor; time was 12:11

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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: 23 January 2014 06:36 AM   [ Ignore ]   [ # 8 ]
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Murph99 - 23 January 2014 06:06 AM

WU - stretch; roll; 12 air squats; 15 back extensions

SWOD:
Back squat
135lbs x 5 (paused); 135lbs x 6; 185lbs x 5 (paused); 225lbs x 5; 295lbs x 5;
320lbs x 5; 320lbs x 5; 320lbs x 5

Bench press
95lbs x 12; 135lbs x 8 (paused); 185lbs x 5 (paused); 205lbs x 3 (paused);
220lbs x 5; 220lbs x 5; 220lbs x 5

Conditioning:
Complete 5 rounds for time:
Push Press @ 90% of Press 5 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 90% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 90% of Press 5 RM – 1 rep
Chin Ups – 7 reps

Push presses completed at 125lbs from the floor; time was 12:11

Busy Guy, Have a good one Chris 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: 23 January 2014 08:49 AM   [ Ignore ]   [ # 9 ]
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Box Jumps, Lunges, OHS

Before: 50 cal on Airdyne, dyn WU

S/T: Press 45x5
Press 5x5 75-95-100-105-110
Push Press 3x3 115-125-135
Push Jerk 3x1 155-165-170

12:00 AMRAP
8 box jumps 30
24 lunges
12 OHS 45
5 rds + 8 box jumps

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

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Posted: 23 January 2014 09:35 AM   [ Ignore ]   [ # 10 ]
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HSPU. Double unders, burpees.

Warmup
Mobility drills
Running drills
Squats

Skill
HSPU
With 3 abmats x 3. First HSPU ever!
Also tried 2 abmats but only no-reps.

WOD
My two worst enemies
AMRAP 12 minutes
10 double unders
5 burpees

Result: 4 rds + 7 double unders

I actually did string together SU+DU x 5. That’s a first too.

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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: 23 January 2014 10:09 AM   [ Ignore ]   [ # 11 ]
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First day of Crossfit - did today as puppy

3 rounds:

9 x Pull up Progression
6 x HSPU Progression
12 One leg squat Progression

10:22

Never thought a 10 minute workout would wipe me out this much, i’m way more out of shape than i realised!

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M/32/6’2”/95kg

Started crossfit 23/01/2014

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Posted: 23 January 2014 11:09 AM   [ Ignore ]   [ # 12 ]
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warm up
MOBs

Lift
SDL
[4@135;4@165;4@195;4@225 warm up]
Attempt 6x4reps @250; got 6x4 (60-90sec b/w sets)
Debrief- Felt decent.

WOD
For time:
100 push-ups
For every break, 15 t2b
(<5sec rest in plank position allowed)
SCORE=90.4

SCORE=(total WOD time in sec / # of breaks) - total # of t2b
TIME=13:47 (827sec)
BREAKS=5 (75 t2b)
Push-up splits=30/16/15/15/16/8

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 23 January 2014 11:30 AM   [ Ignore ]   [ # 13 ]
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JDG - 23 January 2014 11:09 AM

warm up
MOBs

Lift
SDL
[4@135;4@165;4@195;4@225 warm up]
Attempt 6x4reps @250; got 6x4 (60-90sec b/w sets)
Debrief- Felt decent.

WOD
For time:
100 push-ups
For every break, 15 t2b
(<5sec rest in plank position allowed)
SCORE=90.4

SCORE=(total WOD time in sec / # of breaks) - total # of t2b
TIME=13:47 (827sec)
BREAKS=5 (75 t2b)
Push-up splits=30/16/15/15/16/8

Brutal! Great work

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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: 23 January 2014 11:33 AM   [ Ignore ]   [ # 14 ]
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neilb - 23 January 2014 10:09 AM

First day of Crossfit - did today as puppy

3 rounds:

9 x Pull up Progression
6 x HSPU Progression
12 One leg squat Progression

10:22

Never thought a 10 minute workout would wipe me out this much, i’m way more out of shape than i realised!

Welcome! they get easier .Remember to pace your self. We are all puppies or Buttercups starting out. There’s no shame in it. Learn good form before anything else.Good luck to you.

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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: 23 January 2014 11:56 AM   [ Ignore ]   [ # 15 ]
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Sit-up/DL

warm-up: rowing

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

6 rounds, 15 Sit-ups, 9 DL

Then ‘cause I had some gas in the tank:

5 rounds of:
5 press to handstand
10 pull-ups

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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