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Thursday, May 29th, 2014 - Rowing and HSPU variations
Posted: 28 May 2014 05:10 PM   [ Ignore ]
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THURSDAY 140529

For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

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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“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: 28 May 2014 08:14 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx

The Porch
For time:
Row 500 meters
10 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Pack
Row 500 meters
5 parallette handstand push-ups -or- 10 progressions on parallette
Row 500 meters
10 strict handstand push-ups -or- 15 progressions
Row 500 meters
15 kipping handstand push-ups -or- 20 feet elevated push ups

Puppies
3 rounds
500 m row
Max super strict push ups -or- 10 roll up push ups

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

https://www.facebook.com/GarddawgandBBoJ

M/54/5’11”/190

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Posted: 29 May 2014 03:20 AM   [ Ignore ]   [ # 2 ]
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Clean. Burpee pull ups/ ghd sit ups

Clean 5*1 rest 2 sec in bottom position 60 kg

Wod
4 rounyds
10 burpee pull ups
10 ghd sit ups

Mwod
K*
30 back x

Out
5 min jogging

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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: 29 May 2014 03:29 AM   [ Ignore ]   [ # 3 ]
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Test Pike Stretch
2 minutes Hamstring Floss
20 Sit Up to Pikes
Re-Test and Hold Pike Stretch for 2 minutes

For time:
3 rope climbs
5 negative handstand push-ups
50 sdhp 45 lb
3 rope climbs
10 strict handstand push-ups
50 sdhp 45 lb
3 rope climbs
15 kipping handstand push-ups
50 sdhp 45 lb

Cash out
150 v ups


Pull ups
5-5-4-4-3-3

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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: 29 May 2014 03:49 AM   [ Ignore ]   [ # 4 ]
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Pack
Row 500 meters
5 parallette handstand push-ups -or- 10 progressions on parallette
Row 500 meters
10 strict handstand push-ups -or- 15 progressions
Row 500 meters
15 kipping handstand push-ups -or- 20 feet elevated push ups
12:52 (no HSPUs, all alternates as described)

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43/M/5’8”/160# (180# in early 2012)

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Posted: 29 May 2014 03:58 AM   [ Ignore ]   [ # 5 ]
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Alexander - PORCH

5 rounds for time of:
31 back squats, 115 lb.
12 power cleans, 155 lb.

Time - 35:42

I honestly wanted to quit even after the first round of this. Got a blood blister on my left hand during the 3rd round of cleans. Blood blister tore or popped, despite my best efforts to change my grip, on the 2nd rep of the last set of cleans. I probably should have gone lighter on this, but at the end I was really happy to be hurting so bad.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 29 May 2014 03:58 AM   [ Ignore ]   [ # 6 ]
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Run/Pullups

Std. WU x1
Burg. WU x2

Pack:
Run 800 meters
10 L pull-ups (tuck instead of “L”)
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

Time: 19:11

Cashout
Romanian DL:
5-5-5-5-5
135-165-175-175-175

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Run with the big dawgs…
M 25/5’9”/153lbs
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: 29 May 2014 04:57 AM   [ Ignore ]   [ # 7 ]
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Morning all, Another year older today , 57 doesn’t sound so bad, that’s my birth year also. So I consider it a good number in my life. I think God has Blessed me greatly when I look at folks in my age group and see the poor Health they are in. An Active life style is the only way to go. I think I will enjoy this week and have My steak and Lobster dinner with Carrot cake.After that its time to reverse the scale back to 250 and drop the 400+ Deadlifts 300+ benches and do some old bodyweight type movements. Pushups,sit ups Airsquats,and the dreaded Burpees shock  Have a great day all


  Just got a surprise.3 new baby bunnies will have the same birthday as me. We just got the doe 1.5 weeks ago and didn’t know she was pregnant. Surprise! LOL  hope they make it since we didn’t have a birthing box in the cage so the wife is trying to warm them up ,hopefully the mom won’t reject them.If you rub vicks on the mothers nose it makes it so they can’t smell your scent, Yeah I know. This is a fitness site not 4H LOL


Row 5500 meters
100m rest 1 min
200m r 1
300m r1
400m r1
500m r1
600m r1
700m r1
800m r1
900m r1
1000m
maintain 900+ calories per hour pace 32:35.4 - 9:00 from rest 23;35.4 easy pace but got a good sweat going. won’t feel so guilty eating Steak , lobsrter, Cake Mostly Paleo cheese

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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: 29 May 2014 06:19 AM   [ Ignore ]   [ # 8 ]
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OPG57 - 29 May 2014 04:57 AM

Morning all, Another year older today , 57 doesn’t sound so bad, that’s my birth year also. So I consider it a good number in my life. I think God has Blessed me greatly when I look at folks in my age group and see the poor Health they are in. An Active life style is the only way to go. I think I will enjoy this week and have My steak and Lobster dinner with Carrot cake.After that its time to reverse the scale back to 250 and drop the 400+ Deadlifts 300+ benches and do some old bodyweight type movements. Pushups,sit ups Airsquats,and the dreaded Burpees shock  Have a great day all


  Just got a surprise.3 new baby bunnies will have the same birthday as me. We just got the doe 1.5 weeks ago and didn’t know she was pregnant. Surprise! LOL  hope they make it since we didn’t have a birthing box in the cage so the wife is trying to warm them up ,hopefully the mom won’t reject them.If you rub vicks on the mothers nose it makes it so they can’t smell your scent, Yeah I know. This is a fitness site not 4H LOL

HAPPY BIRTHDAY GUY ! 
Have a great day! Enjoy the good steak and lobster.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 29 May 2014 06:19 AM   [ Ignore ]   [ # 9 ]
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Today is Veteran Day in Sweden. I’m proud to serve and grateful for the services of our veterans. They deserve a lot more attention here

Press. Jackie.

Warmup
Mobility
500 m row

Strength
Press 3-3-3
In kg: 36-38.5-41(F, 2)

Hi-rep set, 15+ x 25 kg: 16(PR)

Metcon
Jackie
1000 m row
50 thrusters, 20 kg
30 pull-ups, green band

Time: 18:46

I did it on about the same time last September, but then with more support on the pull-ups and no press set just before. I was aiming for a bigger performance improvement, but I think I should be satisfied with the result.

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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: 29 May 2014 07:29 AM   [ Ignore ]   [ # 10 ]
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David J H - 29 May 2014 06:19 AM
OPG57 - 29 May 2014 04:57 AM

Morning all, Another year older today , 57 doesn’t sound so bad, that’s my birth year also. So I consider it a good number in my life. I think God has Blessed me greatly when I look at folks in my age group and see the poor Health they are in. An Active life style is the only way to go. I think I will enjoy this week and have My steak and Lobster dinner with Carrot cake.After that its time to reverse the scale back to 250 and drop the 400+ Deadlifts 300+ benches and do some old bodyweight type movements. Pushups,sit ups Airsquats,and the dreaded Burpees shock  Have a great day all


  Just got a surprise.3 new baby bunnies will have the same birthday as me. We just got the doe 1.5 weeks ago and didn’t know she was pregnant. Surprise! LOL  hope they make it since we didn’t have a birthing box in the cage so the wife is trying to warm them up ,hopefully the mom won’t reject them.If you rub vicks on the mothers nose it makes it so they can’t smell your scent, Yeah I know. This is a fitness site not 4H LOL

HAPPY BIRTHDAY GUY ! 
Have a great day! Enjoy the good steak and lobster.

Thank you David my friend. have a great day yourself. 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: 29 May 2014 07:32 AM   [ Ignore ]   [ # 11 ]
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swedfalcon - 29 May 2014 06:19 AM

Today is Veteran Day in Sweden. I’m proud to serve and grateful for the services of our veterans. They deserve a lot more attention here

Press. Jackie.

Warmup
Mobility
500 m row

Strength
Press 3-3-3
In kg: 36-38.5-41(F, 2)

Hi-rep set, 15+ x 25 kg: 16(PR)

Metcon
Jackie
1000 m row
50 thrusters, 20 kg
30 pull-ups, green band

Time: 18:46

I did it on about the same time last September, but then with more support on the pull-ups and no press set just before. I was aiming for a bigger performance improvement, but I think I should be satisfied with the result.

Good job stepping up and wearing your countries uniform Swedfalcon. Happy Veterans day wink

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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: 29 May 2014 09:14 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 29 May 2014 04:57 AM

Morning all, Another year older today , 57 doesn’t sound so bad, that’s my birth year also. So I consider it a good number in my life. I think God has Blessed me greatly when I look at folks in my age group and see the poor Health they are in. An Active life style is the only way to go. I think I will enjoy this week and have My steak and Lobster dinner with Carrot cake.After that its time to reverse the scale back to 250 and drop the 400+ Deadlifts 300+ benches and do some old bodyweight type movements. Pushups,sit ups Airsquats,and the dreaded Burpees shock  Have a great day all


  Just got a surprise.3 new baby bunnies will have the same birthday as me. We just got the doe 1.5 weeks ago and didn’t know she was pregnant. Surprise! LOL  hope they make it since we didn’t have a birthing box in the cage so the wife is trying to warm them up ,hopefully the mom won’t reject them.If you rub vicks on the mothers nose it makes it so they can’t smell your scent, Yeah I know. This is a fitness site not 4H LOL

Happy Birthday!!!!!😎

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 29 May 2014 09:21 AM   [ Ignore ]   [ # 13 ]
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Warm Up

Core Work.
4 rounds 1 min per station.
55 lb farmers walk.
Plank with feet elevated with single arm 15 lb DB row focus on flat back
K2E

Strength
1) Box jump - Establish a 1 RM.
40”

2) Deadlift - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
275x3-305x3-345x4

WOD: Complete the following for time:
Bike 1600 m
50x back squat (135)
30x shoulder to overhead (95)

Conditioning: 10 rounds - Every 60 seconds, perform 1 rope climb. 15 foot

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 29 May 2014 09:46 AM   [ Ignore ]   [ # 14 ]
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jennmedic - 29 May 2014 09:14 AM
OPG57 - 29 May 2014 04:57 AM

Morning all, Another year older today , 57 doesn’t sound so bad, that’s my birth year also. So I consider it a good number in my life. I think God has Blessed me greatly when I look at folks in my age group and see the poor Health they are in. An Active life style is the only way to go. I think I will enjoy this week and have My steak and Lobster dinner with Carrot cake.After that its time to reverse the scale back to 250 and drop the 400+ Deadlifts 300+ benches and do some old bodyweight type movements. Pushups,sit ups Airsquats,and the dreaded Burpees shock  Have a great day all


  Just got a surprise.3 new baby bunnies will have the same birthday as me. We just got the doe 1.5 weeks ago and didn’t know she was pregnant. Surprise! LOL  hope they make it since we didn’t have a birthing box in the cage so the wife is trying to warm them up ,hopefully the mom won’t reject them.If you rub vicks on the mothers nose it makes it so they can’t smell your scent, Yeah I know. This is a fitness site not 4H LOL

Happy Birthday!!!!!😎

  Thanks Wes 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: 29 May 2014 09:51 AM   [ Ignore ]   [ # 15 ]
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jennmedic - 29 May 2014 09:21 AM

Warm Up

Core Work.
4 rounds 1 min per station.
55 lb farmers walk.
Plank with feet elevated with single arm 15 lb DB row focus on flat back
K2E

Strength
1) Box jump - Establish a 1 RM.
40”

2) Deadlift - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
275x3-305x3-345x4

WOD: Complete the following for time:
Bike 1600 m
50x back squat (135)
30x shoulder to overhead (95)

Conditioning: 10 rounds - Every 60 seconds, perform 1 rope climb. 15 foot

Done.

Don’t know where you get your energy Wildman. Nice box jump and Deadlifts. Take care Brother wink

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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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