1 of 2
1
Saturday, May 31st, 2014 - Karen
Posted: 30 May 2014 04:53 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9983
Joined  2007-01-08

SATURDAY 140531

Karen

For time:
150 wall-ball shots, 20-lb. ball

Post time to comments.

Compare to 130112.

 Signature 

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

Profile
 
 
Posted: 30 May 2014 07:20 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14237
Joined  2004-06-18

Big Dawgs:
as Rx’d to 10’ target
Women 14# Ball

The Porch:
100 Wallball shots, 20 pound ball to 10’ target
Women 14# Ball

Pack:
150 Wallball shots, 14 pound ball to 10’ target
Women 10” ball

Puppies:
100 Wallball shots, 10 pound ball to 8’ target
Women 6-8” ball

Buttercups:
50 Wallball shots, 4-6 pound ball to 8’ target

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 30 May 2014 07:20 PM   [ Ignore ]   [ # 2 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14237
Joined  2004-06-18

Front squat
185 x 10

Box squat @ 12”
195 x 16

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 30 May 2014 08:40 PM   [ Ignore ]   [ # 3 ]
Top Dawg
RankRankRankRankRankRankRankRankRank
Total Posts:  1015
Joined  2010-08-25

Warm up: 500m row

Metcon: Tabata this
Tabata row, 1 min rest
Tabata squat, 1 min rest
Tabata pull up, 1 min rest
Tabata push up, 1 min rest
Tabata sit up
Score: 6+16+5+7+9=43  

Row: 6,7,6,7,7,7,7,7
Squat: 17,16,16,16,16,16,17,16
Pull up: 10,8,7,7,7,5,6,6
Push up: 11,11,10,10,9,9,9,7
Sit up: 11,11,10,9,9,9,9,9
I didn’t go all out but still didn’t get the targets right for a max score - next time I’ll aim for and stop at 7/16/7/9/9 hopefully for a score of 48

 Signature 

M/47/80kg

Profile
 
 
Posted: 31 May 2014 01:14 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  874
Joined  2012-07-04

D. T.

Recon Ron, 2 pull-ups: 2

Warmup
Running drills

Skill
Deadlift, power clean and push jerk.

1 round D. T. at 17 kg

1 round D.  T. at 25 kg

D. T.
5 RFT
12 deadlift, 25 kg
9 hang power clean, 25 kg
6 push jerk, 25 kg

Coach stopped me on the 4th round because of a rounding back. Finished that round without half of the deadlifts and then ended the workout at four rounds in about 14 minutes.

 Signature 

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

Profile
 
 
Posted: 31 May 2014 05:00 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26

Morning all,  Sled pulls   1 mile no breaks

Lea Ann   26:07   using 43 lbs sled   PR by 2:51 !!!  clap Awesome job Wife!!

Me       25:05   using 90 lbs. sled   Slow,  what can I say. I’m old and decrepit LOL

perfect temp we started at 5:19 AM   we almost beat the sunrise

  I had a little energy left so I did Karen.  50 wall ball shots @  10 ft. using 20lbs. ball. time 3:44   Took it easy with a buttercup modified version. 10 reps x 5sets. I am an old Geezer afterall wink


Have a great day all grin                                Just checked weight after Workout. I weighed 268 lbs even. Lost 4.5 lbs!!  Things are looking up grin

 Signature 

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

Profile
 
 
Posted: 31 May 2014 10:32 AM   [ Ignore ]   [ # 6 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  376
Joined  2013-05-08

Pack:
150 Wallball shots, 14 pound ball to 10’ target

13:23

Compare to 130112:

150 Thrusters, 15 pound dumbbells
14:54

I’m not sure if this counts as a PR or not.  My rough calculations indicate that a thruster (on me) takes a 4 foot path from top to bottom (3’ from the floor at the bottom of the squat to 7’ from the floor with my hands over my head) and that a wallball shot takes a 7’ path (3’ to 10’).  One thruster thus represents 120 foot-pounds of work and one wallball shot represents only 98 foot-pounds of work.  Multiply out the 150 reps and divide by time and 130112 was ~ 1200 foot-pounds per minute of work and this time was only ~ 1100 foot-pounds per minute of work.  A wallball shot does take a bit more skill though than a thruster, and it’s probably impossible to quantify that.  Thoughts?

 Signature 

Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

Profile
 
 
Posted: 31 May 2014 10:56 AM   [ Ignore ]   [ # 7 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  313
Joined  2013-02-23

Saturday 140601 10:00 am start - beautiful 91 degrees and sunny out.  garage temp 91 F at start time .

1st -  walked / jogged 1 mile with my two sons riding their bikes.  my youngest son kept the pace slow.  just some fun with the boys.

WU:  3 rounds of: Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Abmat Sit ups, 15 good-mornings w/45 pounds, 10 strict pull-ups, 12 strict dips on dip stand.

SWOD:
Back Squat (low bar):  125 x 10,  165 x 5, 185 x 5, 195 x 5,  205 x 5 PR
          High Rep :  156 x 13

rested about 7 minutes then:

Karen -  heavy buttercup ????

70 wall balls 15 pound ball to 10 food target  

Time =  4:17

Was a great leg day,  I’m sure I’ll feel that later. cheese 
Form felt good on the squats until final rep at 205, a little shaky going up.
On Karen I was planning on going to 100 reps but right at 70 reps my youngest son slammed his finger in a door and needed care so that stopped it.  Duty calls! He’s ok.  wink
I have never done more than 50 wall balls at one time before, I realized after 60 reps I was having trouble getting the ball to 10 feet without jumping.  So my arms were giving out on the press/throw. A lesson learned to use more leg/hip drive next time. 
Jelly legs now.  tongue rolleye

Have a great weekend everyone !

 Signature 

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.”

Profile
 
 
Posted: 31 May 2014 11:00 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

Pack
Row 500 meters
10 progressions on parallette (used some bumper plates)
Row 500 meters
15 progressions
Row 500 meters
20 feet elevated push ups

14:10

I have a non C2 rower.  Not sure it is properly calibrated, but it will have to do for now.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 31 May 2014 11:09 AM   [ Ignore ]   [ # 9 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  313
Joined  2013-02-23
AtomicDawg - 31 May 2014 10:32 AM

Pack:
150 Wallball shots, 14 pound ball to 10’ target

13:23

Compare to 130112:

150 Thrusters, 15 pound dumbbells
14:54

I’m not sure if this counts as a PR or not.  My rough calculations indicate that a thruster (on me) takes a 4 foot path from top to bottom (3’ from the floor at the bottom of the squat to 7’ from the floor with my hands over my head) and that a wallball shot takes a 7’ path (3’ to 10’).  One thruster thus represents 120 foot-pounds of work and one wallball shot represents only 98 foot-pounds of work.  Multiply out the 150 reps and divide by time and 130112 was ~ 1200 foot-pounds per minute of work and this time was only ~ 1100 foot-pounds per minute of work.  A wallball shot does take a bit more skill though than a thruster, and it’s probably impossible to quantify that.  Thoughts?

I think thrusters are easier by a large margin. Unless you toss the dumbbells up and catch them (I thought I read someone was doing that not too long ago).  LOL
But, since you have to wait a short time for the ball to travel up and down, wall balls take more time to do each rep. So it paces you a little slower.
I am still not real good at keeping the ball shots even and smooth when tired so I have some (wild pitch) reps were I have to lunge forward to catch the ball. So control of the ball is a big factor on keeping the movement efficient.
Not as hard with the old thruster.
Final thought,  I’d say it’s a PR !  grin

 Signature 

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.”

Profile
 
 
Posted: 31 May 2014 11:28 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05
David J H - 31 May 2014 11:09 AM
AtomicDawg - 31 May 2014 10:32 AM

Pack:
150 Wallball shots, 14 pound ball to 10’ target

13:23

Compare to 130112:

150 Thrusters, 15 pound dumbbells
14:54

I’m not sure if this counts as a PR or not.  My rough calculations indicate that a thruster (on me) takes a 4 foot path from top to bottom (3’ from the floor at the bottom of the squat to 7’ from the floor with my hands over my head) and that a wallball shot takes a 7’ path (3’ to 10’).  One thruster thus represents 120 foot-pounds of work and one wallball shot represents only 98 foot-pounds of work.  Multiply out the 150 reps and divide by time and 130112 was ~ 1200 foot-pounds per minute of work and this time was only ~ 1100 foot-pounds per minute of work.  A wallball shot does take a bit more skill though than a thruster, and it’s probably impossible to quantify that.  Thoughts?

I think thrusters are easier by a large margin. Unless you toss the dumbbells up and catch them (I thought I read someone was doing that not too long ago).  LOL
But, since you have to wait a short time for the ball to travel up and down, wall balls take more time to do each rep. So it paces you a little slower.
I am still not real good at keeping the ball shots even and smooth when tired so I have some (wild pitch) reps were I have to lunge forward to catch the ball. So control of the ball is a big factor on keeping the movement efficient.
Not as hard with the old thruster.
Final thought,  I’d say it’s a PR !  grin

My thoughts exactly.  Nice work AtomicDawg.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 31 May 2014 11:41 AM   [ Ignore ]   [ # 11 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  376
Joined  2013-05-08
Mike D - 31 May 2014 11:28 AM
David J H - 31 May 2014 11:09 AM
AtomicDawg - 31 May 2014 10:32 AM

Pack:
150 Wallball shots, 14 pound ball to 10’ target

13:23

Compare to 130112:

150 Thrusters, 15 pound dumbbells
14:54

I’m not sure if this counts as a PR or not.  My rough calculations indicate that a thruster (on me) takes a 4 foot path from top to bottom (3’ from the floor at the bottom of the squat to 7’ from the floor with my hands over my head) and that a wallball shot takes a 7’ path (3’ to 10’).  One thruster thus represents 120 foot-pounds of work and one wallball shot represents only 98 foot-pounds of work.  Multiply out the 150 reps and divide by time and 130112 was ~ 1200 foot-pounds per minute of work and this time was only ~ 1100 foot-pounds per minute of work.  A wallball shot does take a bit more skill though than a thruster, and it’s probably impossible to quantify that.  Thoughts?

I think thrusters are easier by a large margin. Unless you toss the dumbbells up and catch them (I thought I read someone was doing that not too long ago).  LOL
But, since you have to wait a short time for the ball to travel up and down, wall balls take more time to do each rep. So it paces you a little slower.
I am still not real good at keeping the ball shots even and smooth when tired so I have some (wild pitch) reps were I have to lunge forward to catch the ball. So control of the ball is a big factor on keeping the movement efficient.
Not as hard with the old thruster.
Final thought,  I’d say it’s a PR !  grin

My thoughts exactly.  Nice work AtomicDawg.

Thanks, @David J H and @Mike D.  I’m perfectly fine with being told what I want to hear.  LOL

 Signature 

Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

Profile
 
 
Posted: 31 May 2014 12:00 PM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
David J H - 31 May 2014 10:56 AM

Saturday 140601 10:00 am start - beautiful 91 degrees and sunny out.  garage temp 91 F at start time .

1st -  walked / jogged 1 mile with my two sons riding their bikes.  my youngest son kept the pace slow.  just some fun with the boys.

WU:  3 rounds of: Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Abmat Sit ups, 15 good-mornings w/45 pounds, 10 strict pull-ups, 12 strict dips on dip stand.

SWOD:
Back Squat (low bar):  125 x 10,  165 x 5, 185 x 5, 195 x 5,  205 x 5 PR
          High Rep :  156 x 13

rested about 7 minutes then:

Karen -  heavy buttercup ????

70 wall balls 15 pound ball to 10 food target  

Time =  4:17

Was a great leg day,  I’m sure I’ll feel that later. cheese 
Form felt good on the squats until final rep at 205, a little shaky going up.
On Karen I was planning on going to 100 reps but right at 70 reps my youngest son slammed his finger in a door and needed care so that stopped it.  Duty calls! He’s ok.  wink
I have never done more than 50 wall balls at one time before, I realized after 60 reps I was having trouble getting the ball to 10 feet without jumping.  So my arms were giving out on the press/throw. A lesson learned to use more leg/hip drive next time. 
Jelly legs now.  tongue rolleye

Have a great weekend everyone !

Great job on the 205 x 5 PR Squat Papa Bear. Sounds like the boys enjoyed time with Dad. Very cool grin

 Signature 

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

Profile
 
 
Posted: 31 May 2014 12:06 PM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
AtomicDawg - 31 May 2014 10:32 AM

Pack:
150 Wallball shots, 14 pound ball to 10’ target

13:23

Compare to 130112:

150 Thrusters, 15 pound dumbbells
14:54

I’m not sure if this counts as a PR or not.  My rough calculations indicate that a thruster (on me) takes a 4 foot path from top to bottom (3’ from the floor at the bottom of the squat to 7’ from the floor with my hands over my head) and that a wallball shot takes a 7’ path (3’ to 10’).  One thruster thus represents 120 foot-pounds of work and one wallball shot represents only 98 foot-pounds of work.  Multiply out the 150 reps and divide by time and 130112 was ~ 1200 foot-pounds per minute of work and this time was only ~ 1100 foot-pounds per minute of work.  A wallball shot does take a bit more skill though than a thruster, and it’s probably impossible to quantify that.  Thoughts?

Your Physicist side is showing, How many Newton Meters is that anyways? LOL  .Good job on the 150 shots David wink    Neither are any fun to me, especially doing 150 reps. ohh  but I’m old and lazy compared to you young studs grin

 Signature 

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

Profile
 
 
Posted: 31 May 2014 12:30 PM   [ Ignore ]   [ # 14 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  666
Joined  2010-03-16

Shoulder Press
65x10, 95x5
115x3, 125x3, 135x3

Then:
3 RFT

5 Curtis P , 95#
10 Burpees

9:30

 Signature 

M/48/5’ 11”/215#

Profile
 
 
Posted: 31 May 2014 01:04 PM   [ Ignore ]   [ # 15 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  297
Joined  2013-09-14

WU: 10 X 45 LBS FRONT SQUAT
    10 X 45 LBS BACK SQUAT
    10 X 45 LBS OHS
    10 X 45 SDLHP

WOD: 3 ROUNDS OF:

    50 X 45 LBS SDLHP
    20 PUSH UPS
    800 m RUN
    20 PULL UPS

34:03

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
   
1 of 2
1