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Tuesday, March 18th, 2014 - Daniel
Posted: 17 March 2014 04:32 PM   [ Ignore ]
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TUESDAY 140318

Daniel

For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

Post time to comments.

Compare to 060615.

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: 17 March 2014 04:53 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 16 September 2009 08:26 PM

Big Dawgs:
As rx’d

Porch:
For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups

Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

Puppies:
25 Pull-ups (or progressions)
200 meter run
25-45 pound Thruster, 21 reps
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)

Buttercups:
15 Pull-ups (or progressions)
200 meter run
15-35 pound Thruster, 15 reps
400 meter run
15-35 pound Thruster, 15 reps
200 meter run
15 Pull-ups (or progressions)

Puppies and Buttercups, use combination of beginner or assisted to get your pull up numbers.

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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: 18 March 2014 02:09 AM   [ Ignore ]   [ # 2 ]
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internet issues again….so getting caught up on the last three days of posts:

16 Mar 14 – Run a mile
w/u – 10 min walk/jog on treadmill
then run 1 mile: 1st ¼ @ 7:30 pace in 2:01
                    2nd ¼ @ 8:00 pace @ 3:55
                    3rd ¼ @ 8:30 pace @ 5:35
                  last ¼ @ 9:00 pace (9:30 last 1/10) = Total time:  7:19

$ out: wtd incline sit-ups: 10@ 40#, 10@ 30#, 15@20#


17 Mar 14 – Rest

18 Mar 14 – Open 14.3 – Deadlift/Box Jumps

w/u: CFWU x 1; 1st round @ 135 + 11 24” box jumps - crashed and burned on 12; foot slipped off of wooden box, recovered, over-balance, and fell…I thought I had moved all of the other equipment out of the way, but in my oh-so-graceful fall to the ground, I managed to take a couple of small divots out of the back of my left leg just above the Achilles tendon after whacking it on a stupid preacher curl bench!  shut eye  Luckily it wasn’t bad; bandaged it up so that I didnt bleed all over the box and the floor, then went back and did:

AMRAP in 8:00: 
      Deadlift x 10 @ 135#’s
      Box jump x 15 @ 20” (crashed using 24” box, so dropped down for safety reasons!) grin
      Deadlift x 15 @ 185#
      Box Jump x 15 @ 20”
      Deadlift x 20 @ 225#
      Box Jump x 15 @ 20”
      Deadlift x 25@ 275#
      Box Jump x 15 @ 20”
      Deadlift x 30 @ 315#
      Box Jump x 15 @ 20”
      Deadlift x 35@375#
      Box Jump x 15 @ 20”

Total reps = 75

I was hoping to at least get into the 275# deadlifts which would have broken my goal of at least 90 reps, but since I had almost finished the first round before wiping out, I decided to be happy with my score…
form quickly degenerated after the first 5 225# deads, so I went to a triple, then several doubles and finished with singles in an effort to be able to both walk and work out tomorrow…I can honestly say I didn’t leave much if anything in the tank.  I was a little more deliberate on the box jumps, but not enough to be considered ‘resting’…time ran out as I dropped the bar after 20 and turned towards the box…liked this one, may have to revisit it another day!

$ out: max abmat situps - 55

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 18 March 2014 03:01 AM   [ Ignore ]   [ # 3 ]
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wu
jogging, droms, cfwu-1

deadlift (kilos)
95*5/105*5/115*5
90*21

pounds - (209.44, 231.49, 253.53, 198.42)

wod

SUNDAY 140316

Ryan

5 rounds for time of:
7 muscle-ups
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

pack
Five rounds for time of:
5 Seated Muscle-ups (or progression of your choosing) <—sub: 3 pull-ups + 3 dips for 1 muscle-up
15 Burpees <—plain vanilla, no target above the max reach


time
15:47 (‎2:‎16, ‎2:‎58, ‎3:‎16, ‎3:‎29, ‎3:‎48)

$o
3 rounds of 32kg db farmers carry
handstand practice
3 min stretching

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M/47/5’10”/160

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Posted: 18 March 2014 03:37 AM   [ Ignore ]   [ # 4 ]
Top Dawg
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March 18 2014

Flex
2 min bottom of squat
3 min couch stretch
2 min hamstring
1 min banded shoulder traction

Porch:
For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups

After a couple of tough open WODs videoed I can see that pull ups are a true weakness.  I don’t know how to kip and my interval of pull ups is at most 5 from a dead hang at a time eventually dropping to one then drop and reset.  Have never managed a chest to bar.  Got the technique down for muscle ups but that’s radically different to me from pull ups.  I did a recon ron a year ago but still was doing the pull ups as dead hangs.  I need to focus and learn a true kip in one of gymnastics WODs progressions. 

So many choices on where to improve!

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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: 18 March 2014 04:19 AM   [ Ignore ]   [ # 5 ]
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Puppies:
25 Pull-ups
200 meter run, subbed 200m row
25-45 pound Thruster, 21 reps
400 meter run, subbed 400m row
25-45 pound Thruster, 21 reps
200 meter run, subbed 200m row
25 Pull-ups
14:12

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43/M/5’8”/155# (180# in early 2012)

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Posted: 18 March 2014 04:19 AM   [ Ignore ]   [ # 6 ]
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TopMac - 18 March 2014 02:09 AM

internet issues again….so getting caught up on the last three days of posts:

16 Mar 14 – Run a mile
w/u – 10 min walk/jog on treadmill
then run 1 mile: 1st ¼ @ 7:30 pace in 2:01
                    2nd ¼ @ 8:00 pace @ 3:55
                    3rd ¼ @ 8:30 pace @ 5:35
                  last ¼ @ 9:00 pace (9:30 last 1/10) = Total time:  7:19

$ out: wtd incline sit-ups: 10@ 40#, 10@ 30#, 15@20#


17 Mar 14 – Rest

18 Mar 14 – Open 14.3 – Deadlift/Box Jumps

w/u: CFWU x 1; 1st round @ 135 + 11 24” box jumps - crashed and burned on 12; foot slipped off of wooden box, recovered, over-balance, and fell…I thought I had moved all of the other equipment out of the way, but in my oh-so-graceful fall to the ground, I managed to take a couple of small divots out of the back of my left leg just above the Achilles tendon after whacking it on a stupid preacher curl bench!  shut eye  Luckily it wasn’t bad; bandaged it up so that I didnt bleed all over the box and the floor, then went back and did:

AMRAP in 8:00: 
      Deadlift x 10 @ 135#’s
      Box jump x 15 @ 20” (crashed using 24” box, so dropped down for safety reasons!) grin
      Deadlift x 15 @ 185#
      Box Jump x 15 @ 20”
      Deadlift x 20 @ 225#
      Box Jump x 15 @ 20”
      Deadlift x 25@ 275#
      Box Jump x 15 @ 20”
      Deadlift x 30 @ 315#
      Box Jump x 15 @ 20”
      Deadlift x 35@375#
      Box Jump x 15 @ 20”

Total reps = 75

I was hoping to at least get into the 275# deadlifts which would have broken my goal of at least 90 reps, but since I had almost finished the first round before wiping out, I decided to be happy with my score…
form quickly degenerated after the first 5 225# deads, so I went to a triple, then several doubles and finished with singles in an effort to be able to both walk and work out tomorrow…I can honestly say I didn’t leave much if anything in the tank.  I was a little more deliberate on the box jumps, but not enough to be considered ‘resting’…time ran out as I dropped the bar after 20 and turned towards the box…liked this one, may have to revisit it another day!

$ out: max abmat situps - 55

Ouch! You get points for carrying on though.Good job Top!

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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: 18 March 2014 04:43 AM   [ Ignore ]   [ # 7 ]
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140318

Daniel

Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

Time: 14:03

Pull-ups kipped, first set 17-8, second set 10-5-3-3.  First set thrusters unbroken, second set 15-6.  Runs on dreadmill, average 8:00/mile pace.  Had to drop that a little in the middle of the 800, but picked it back up and went faster at the ends of the 400s.  Good workout.

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M 52/5’10”/180

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Posted: 18 March 2014 04:52 AM   [ Ignore ]   [ # 8 ]
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WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

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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: 18 March 2014 06:41 AM   [ Ignore ]   [ # 9 ]
Big Dawg
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Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

You know you’ve made some major leaps forward when your deload for Deadlifts are in the 300’s. smile Awesome!

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M/34/5’ 10”/182#

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Posted: 18 March 2014 06:43 AM   [ Ignore ]   [ # 10 ]
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AntDawg - 18 March 2014 06:41 AM
Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

You know you’ve made some major leaps forward when your deload for Deadlifts are in the 300’s. smile Awesome!

Thanks AntDawg; I’m impressed with your gains too.

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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: 18 March 2014 08:55 AM   [ Ignore ]   [ # 11 ]
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25 Pull-ups (or progressions) green band
200 meter run
45 pound Thruster, 21 reps
400 meter run
45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions) green band

27:45

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Willis
M/60/6’0/187

flag

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Posted: 18 March 2014 10:07 AM   [ Ignore ]   [ # 12 ]
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Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

31:37

RIP, Sergeant.  flag

Slow and steady the whole way.  Seems like my pull-ups are somewhat improved.

A couple hours later…

Concept 2 Mud Season Madness

Row 5K:

22:42.8

Just a little bit faster each day.

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg Challenge.  The challenge runs 15 March through 15 April, but it’s not too late to sign up.  We have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

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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: 18 March 2014 10:38 AM   [ Ignore ]   [ # 13 ]
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WU: 10 MIN BIKE SPIN
    10 X 65 LBS THRUSTERS

WOD: DANIEL - Pack:

For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

20:47

THEN

2 MILES RUNNING

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M/44/6´/185
CF since 08/01/2013

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Posted: 18 March 2014 10:54 AM   [ Ignore ]   [ # 14 ]
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KB Swings, Pushups, Lunges

Before: 500m row, knee PT, DROMs

S/T:
Alternate strict press 3x5 @75% (115) with ME pullups
45x5, 95x3, 115x3x5
C2Bs: 5-4-4 (semi ME semi working on form/technique)

12:00 AMRAP
15 KBS 2 pood (both 70s were taken so I used 60# DB)
15 pushups
15 lunges ea leg (supposed to be jumping, but tweaked groin over the weekend)
5 rds + 15 KBS

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

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Posted: 18 March 2014 12:09 PM   [ Ignore ]   [ # 15 ]
Big Dawg
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Squat - 45x10, 135x5, 185x5, 225x5, 275x3, 330x3

4 rounds with 30sec rest between: 135 squat clean x5

4 rounds for time of:
Run .40 miles
1.5 pood KB swing x15

15:57

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M/34/5’ 10”/182#

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