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Friday, March 14th, 2014 - Deadlifts and Box jumps - 2014 Reebok CrossFit Games Open Workout 14.3
Posted: 13 March 2014 04:39 PM   [ Ignore ]
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FRIDAY 140314

Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Top male and female scores will receive $2,014.

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.

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: 13 March 2014 07:34 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs, The Porch and Pack
as Rx’d

Women - 95/135/185/205/225 - 20”

Puppies
5 Rds
5 Deadlifts, 25-65
10 Box jumps, 15-20”

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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: 14 March 2014 03:55 AM   [ Ignore ]   [ # 2 ]
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3-14-2014

5 am WOD

Flexibility

20 Front Leg Swings on each leg
20 Back Leg Swings on each leg
Foam roller on glutes 1 min
Ball on hamstring 2 min
Hold Bottom of squat 2 min

Shoulder press
75 x 10
85 x 5
95 x 20
105 x 1
115 x 1
125 x 1
135 x 3

WOD
10 rounds

10 wall balls
8 double unders
6 sit ups
4 push ups
2 ring pull ups chest to ring

Started off easy and ended up sucking but a good WOD!  Open tonight,

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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: 14 March 2014 04:45 AM   [ Ignore ]   [ # 3 ]
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WU: roll; stretch; jump rope; 10 box jumps; 10 sit ups on GHD; 8 strict pullups

SWOD: Power Clean
95lbs x 5; 95lbs x 3; 135lbs x 3;
155lbs x 5; 175lbs x 3; 195lbs x 3; 195lbs x 5

Max Chin-ups:
13; 12; 15

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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: 14 March 2014 05:12 AM   [ Ignore ]   [ # 4 ]
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Rest day here, have a Great weekend all 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: 14 March 2014 07:47 AM   [ Ignore ]   [ # 5 ]
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Open 14.3

Before: 500m 20-22-24-22-20, knee PT, dyn WU, 3 C2B

14.3 110 reps (20 @ 275)
Might be my favorite Open WOD ever so far.

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

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Posted: 14 March 2014 09:42 AM   [ Ignore ]   [ # 6 ]
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140304
Pack
4 rounds for time of:
1,000-m row
12 hip extensions
12 GHD sit-ups
32:30.  Hit a PR of 7 seconds on my first 1000m row!

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Oak Ridge, TN
F / 33 / 5’3”/ 127lb
CrossFit-ing since August 2012

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Posted: 14 March 2014 10:31 AM   [ Ignore ]   [ # 7 ]
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TOW WOD 140314:

BBG
5X3 Tall Snatch – work to a heavy (but perfect) triple, rest 60 sec. DEMO VIDEO
Focused on getting the form right on these (not dipping first).  45,75, 85(f), 85, 85

Strength
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
135
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
180, Failed the 3rd reps of round 4 and round 5

Conditioning
3 rounds for time of:
Run 400m
30 KB Snatch (15l/15r anyhow) 24/16kg
10:19 - 40# KB

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 14 March 2014 10:58 AM   [ Ignore ]   [ # 8 ]
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WEDNESDAY 140312

Push press 5-5-3-3-3-1-1-1-1-1 reps

kilos:
50x5/60x5
70x3/72.5x2+/72.5x2+  <—the form started deviate towards a jerk on the 3rd reps, so call it “2+”
75x1/75x1/75x0f/70x1/72.5x1

the same in pounds:
110x5/132x5
154x3/160x2+/160x2+
165x1/165x1/165x0f/154x1/160x1

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M/47/5’10”/160

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Posted: 14 March 2014 11:36 AM   [ Ignore ]   [ # 9 ]
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20130314 Fri
1200
Run 1 Mile
7:08 probably could have gone harder but wasn’t too motivated.

1530
Push Press 5-5-3-3-3-1-1-1-1-1
95-100-105-110-115-120-125-130-135-140 5#PR

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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: 14 March 2014 11:42 AM   [ Ignore ]   [ # 10 ]
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Deadlift - 135x10, 185x5, 225x5, 255x5, 295x3, 325x1, 335x2
225x10
Testing the waters with my DLs. Back still feels pretty good at the moment.

WOD: 3 Rounds for time of
53 lb KB swing x10
Double Unders x15
Pull ups x10
Burpee x10

5:58

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M/34/5’ 10”/182#

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Posted: 14 March 2014 11:55 AM   [ Ignore ]   [ # 11 ]
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AntDawg - 14 March 2014 11:42 AM

Deadlift - 135x10, 185x5, 225x5, 255x5, 295x3, 325x1, 335x2
225x10
Testing the waters with my DLs. Back still feels pretty good at the moment.

WOD: 3 Rounds for time of
53 lb KB swing x10
Double Unders x15
Pull ups x10
Burpee x10

5:58

Nice job; engage the lats, drive through the heels, keep your chest up.

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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: 14 March 2014 12:14 PM   [ Ignore ]   [ # 12 ]
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Murph99 - 14 March 2014 11:55 AM
AntDawg - 14 March 2014 11:42 AM

Deadlift - 135x10, 185x5, 225x5, 255x5, 295x3, 325x1, 335x2
225x10
Testing the waters with my DLs. Back still feels pretty good at the moment.

WOD: 3 Rounds for time of
53 lb KB swing x10
Double Unders x15
Pull ups x10
Burpee x10

5:58

Nice job; engage the lats, drive through the heels, keep your chest up.

Thanks Murph. “Engage the lats” needs to be engraved on my wall.

Good job on the Power cleans!

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M/34/5’ 10”/182#

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Posted: 14 March 2014 12:24 PM   [ Ignore ]   [ # 13 ]
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AntDawg - 14 March 2014 12:14 PM
Murph99 - 14 March 2014 11:55 AM
AntDawg - 14 March 2014 11:42 AM

Deadlift - 135x10, 185x5, 225x5, 255x5, 295x3, 325x1, 335x2
225x10
Testing the waters with my DLs. Back still feels pretty good at the moment.

WOD: 3 Rounds for time of
53 lb KB swing x10
Double Unders x15
Pull ups x10
Burpee x10

5:58

Nice job; engage the lats, drive through the heels, keep your chest up.

Thanks Murph. “Engage the lats” needs to be engraved on my wall.

Good job on the Power cleans!

Thanks AntDawg; here is a vid on engaging the lats (WFS). This guy does a sumo dead, but I think the concept of engaging the lats is a good one to apply to conventional deads too.

http://youtu.be/VmirmbuyRzM

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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: 14 March 2014 12:41 PM   [ Ignore ]   [ # 14 ]
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Warm up: 500m row

WOD Elizabeth
21-15-9 of:
Clean 60kg,
Ring dips
Time: 10:40

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M/47/80kg

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Posted: 14 March 2014 03:25 PM   [ Ignore ]   [ # 15 ]
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Metric - 13 March 2014 04:39 PM

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Question: Should I use a belt having never trained with one?

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M 29 178cm 80kg

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