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Tuesday, May 27th, 2014 - Running and pull-ups
Posted: 26 May 2014 09:14 PM   [ Ignore ]
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TUESDAY 140527

For time:
Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups

Post time to comments.

Compare to 090603.

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: 26 May 2014 09:15 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 02 June 2009 07:36 PM

Big Dawgs:
as Rx’d

The Porch:
Run 800 meters
20 L pull-ups
Run 800 meters
30 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

Puppies:
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 400 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total

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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: 27 May 2014 03:47 AM   [ Ignore ]   [ # 2 ]
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May 27 2014

Flexibility
10 pancake sit ups
Center split 2 min
Bottom of squat 2 min

Clean 1 rep max
95 x 10
105 x 5
115 x 2
125
135-145-155 fail.  155

For time:
Run 800 meters
20 knee tuck pul ups
Run 800 meters
30 strict pull-ups
Run 800 meters
40 kipping pull-ups

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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: 27 May 2014 06:03 AM   [ Ignore ]   [ # 3 ]
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Regionals WOD 5
10 rds
1 Legless rope climb
200 foot run

7:00

Box squat 14”
215 x 8

15:00 swim

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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: 27 May 2014 06:06 AM   [ Ignore ]   [ # 4 ]
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Morning all, Lea ann got a 1 mile run in yesterday, Leisure pace so no time.. We have decided shedding some unwanted weight is in order. I was surprised to find I had crept up to 272.5 lbs. Strength training has got to go!  Its time to focus on mobility again. I will be looking at some Puppy scaling and actually hitting some WODs with more frequency. Anybody that noticed my pre Boot camp picture will notice a skinny me with way to much hair , That and I was also a smoker as a Teen, the older gentleman in picture is my Step Grandfather George. I gave up the tobacco in early 20s when I started Powerlifting. I was 150 lbs in the picture which is 122 lbs. less than now. What a difference 40 years makes LOL Have a great day all grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 27 May 2014 06:25 AM   [ Ignore ]   [ # 5 ]
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WU: 1,2 K

WOD:  - Pack:
Half Murph

For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

RUN + 10 X (5 PULLUPS - 10 PUSH UPS - 15 SQUATS) + RUN

21’15” (LAST TIME 21´49” IN APR/14/2014)

THEN

2 X 10 X 65 LBS BENCH PRESS
2 X 10 X 95 LBS BENCH PRESS
10 X 5 X 115 LBS BENCH PRESS

10 X 15 HANGING LEG RAISES

2 X 10 X 45 LBS SHOULDER PRESS
5 X 5 X 65 LBS SHOULDER PRESS
3 X 5 X 75 LBS SHOULDER PRESS
3 X 5 X 85 LBS SHOULDER PRESS
95 LBS SHOULDER PRESS (TIED PR)
105 LBS SHOULDER PRESS (FAILED)

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M/44/6´/185
CF since 08/01/2013

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Posted: 27 May 2014 06:55 AM   [ Ignore ]   [ # 6 ]
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it’s a beautiful morning, yall!

slightly modified pup scaling today:

800m run
20 assisted strict pullups
15 sec knee tuck hold
800m run
20 assisted strict pullups
15 sec knee tuck hold
800m run
20 kipping pullups
15 sec knee tuck hold

22:10

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F/31/5’2”/145ish
CF Birthday: 7/2012

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Posted: 27 May 2014 07:50 AM   [ Ignore ]   [ # 7 ]
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Pack:
Run 800 meters - approx 2:57
10 L pull-ups - 1:00
Run 800 meters - 3:15
20 Strict pull-ups - 1:39
Run 800 meters - 3:24
30 Kipping pull-ups - 1:58

Total time 14:16

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 27 May 2014 08:15 AM   [ Ignore ]   [ # 8 ]
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Deadlifts, Med Ball Cleans

Before: 500m row, 2x duck walk, tin soldiers, floor pass throughs

MOW: ring plank holds, tabata

S/T: Overhead Squat triples
45-75-95-115-120-125
Surprisingly shaky on these, though haven’t done them in a while. Very nearly failed on last set. 5RM is 137.5 so seem to have lost some ground, although pretty wiped from Murph and still a little under the weather.

15:00 cap
5-10-15-20-15-10-5
BW deadlift (205)
30# med ball cleans
Got through five rounds and did not push it at all.

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

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Posted: 27 May 2014 08:34 AM   [ Ignore ]   [ # 9 ]
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Recon Ron, 6 pull-ups: 3-2-1

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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: 27 May 2014 09:24 AM   [ Ignore ]   [ # 10 ]
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Deadlift
Ort/Mag Week 1

4 x 4 @ 70% 210#
2 x 2 @ 80% 240#
1 x 8 @ 70% 210#

Since I don’t have a 1RM, I just picked 300 out of the air as a goal weight. These weights were doable, but fairly challenging… probably because they’re a bit on the heavy side and I was still a little sore/tight from yesterday’s Murph. Possible I may repeat these weights next week. My lower back is quite cross with me as I write this.

Burpees EMOM for 9 minutes
  101 total (mostly sets of 11, a couple sets of 12)

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M/43 yo/5’7”/154#

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Posted: 27 May 2014 09:26 AM   [ Ignore ]   [ # 11 ]
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P clean row/pushups

Box jumps

Power clean 3*3 @ 75 kg

Wod
EMOM 10th
100 m row
6 uneven push ups (one hand on elevated surface)

Mob
K*
40 sit ups

Out
Foam roller

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 27 May 2014 10:24 AM   [ Ignore ]   [ # 12 ]
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Alexander - Pack Scaled

5 rounds for time of:
21 back squats, 95 lb.
9 power cleans, 135 lb.

17:05

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M/34/5’ 10”/182#

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Posted: 27 May 2014 10:51 AM   [ Ignore ]   [ # 13 ]
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McGhee

Complete as many rounds in 20 minutes as you can of:
185 pound Deadlift, 5 reps
13 Push-ups
9 step ups

9 rounds

Took this one slow and steady, as I didn’t want to lose form on the DL and hurt my back again. Still not doing box jumps and DL’s together, cause I like my shins.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 27 May 2014 11:06 AM   [ Ignore ]   [ # 14 ]
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Red Beard - 27 May 2014 10:51 AM

McGhee

Complete as many rounds in 20 minutes as you can of:
185 pound Deadlift, 5 reps
13 Push-ups
9 step ups

9 rounds

Took this one slow and steady, as I didn’t want to lose form on the DL and hurt my back again. Still not doing box jumps and DL’s together, cause I like my shins.

Good job RedBeard. weights and volume were a solid choice for maintaining form and elevated Cardio component.  wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 27 May 2014 11:09 AM   [ Ignore ]   [ # 15 ]
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rouxleone - 27 May 2014 06:55 AM

it’s a beautiful morning, yall!

slightly modified pup scaling today:

800m run
20 assisted strict pullups
15 sec knee tuck hold
800m run
20 assisted strict pullups
15 sec knee tuck hold
800m run
20 kipping pullups
15 sec knee tuck hold

22:10

Well done. Keep it up wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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