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Wednesday, June 4th, 2014 - Squat cleans, HSPU
Posted: 04 June 2014 12:21 PM   [ Ignore ]   [ # 16 ]
Stray Dawg
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Hi….

Just a “little” workout

5 minuts row ( good intesity)
1 minute rope jumping

2 rounds of:

45 seconds rope jumping
15 sit up
15 hypertensions

Just a 15 minutes of rest

DL : rest time between sets about 3 minutes
10 reps x 60 kg ( 132 lb )
10 reps x 60 kg
5 reps x 80 kg (176 lb )
1 rep x 90 kg ( 198 lb )
1 rep x 90 kg
1 rep x 100 kg ( 220 lb )

And then i died😂😂😂😂😂😂😂

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Posted: 04 June 2014 12:48 PM   [ Ignore ]   [ # 17 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

7 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
7 Shoulder Press (5/5) @95#
10 Deadlifts @ 135#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 04 June 2014 12:59 PM   [ Ignore ]   [ # 18 ]
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89 Degrees, 50% Humidity, Heat Index 91 degrees

Modified CFWU
3 Rounds:
Samson Stretch
10 OH Squats
20 Sit-ups
10 Pull-ups
10 Push-ups

140604 (Porch/Pack-ish)
21, 15, 9 Reps:
Squat Cleans, 115 lbs
HSPUs (with feet piked on 30” Box)
Then an additional 45 HSPUs (Piked)
18:57

I haven’t done any HSPUs in a while.  Before, I could comfortably get 2 or 3 but today when I tried them on the round of 21 it was pathetic.  So I did all the rest of the HSPUs piked and threw in an additional 45 at the end as a “punishment.”  I’m not good at either of these movements and my knees are not exactly feeling good so this was a rough one for me.  Great job to all of you!  OPG, hope you are enjoying a well-deserved day off.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 04 June 2014 01:28 PM   [ Ignore ]   [ # 19 ]
Top Dawg
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Warm up: 500m row

WOD140531 Karen (Rx’d)
150 wall balls 9kg
Time: 8:47

Skills: MU transition practice

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M/47/80kg

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Posted: 04 June 2014 03:51 PM   [ Ignore ]   [ # 20 ]
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TM79 - 04 June 2014 12:59 PM

89 Degrees, 50% Humidity, Heat Index 91 degrees

Modified CFWU
3 Rounds:
Samson Stretch
10 OH Squats
20 Sit-ups
10 Pull-ups
10 Push-ups

140604 (Porch/Pack-ish)
21, 15, 9 Reps:
Squat Cleans, 115 lbs
HSPUs (with feet piked on 30” Box)
Then an additional 45 HSPUs (Piked)
18:57

I haven’t done any HSPUs in a while.  Before, I could comfortably get 2 or 3 but today when I tried them on the round of 21 it was pathetic.  So I did all the rest of the HSPUs piked and threw in an additional 45 at the end as a “punishment.”  I’m not good at either of these movements and my knees are not exactly feeling good so this was a rough one for me.  Great job to all of you!  OPG, hope you are enjoying a well-deserved day off.

Good work . My down day turned into a welding project.  Take care TM79 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: 04 June 2014 03:53 PM   [ Ignore ]   [ # 21 ]
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Giorgio - 04 June 2014 12:21 PM

Hi….

Just a “little” workout

5 minuts row ( good intesity)
1 minute rope jumping

2 rounds of:

45 seconds rope jumping
15 sit up
15 hypertensions

Just a 15 minutes of rest

DL : rest time between sets about 3 minutes
10 reps x 60 kg ( 132 lb )
10 reps x 60 kg
5 reps x 80 kg (176 lb )
1 rep x 90 kg ( 198 lb )
1 rep x 90 kg
1 rep x 100 kg ( 220 lb )

And then i died😂😂😂😂😂😂😂

Good effort giorgio. I like the new Avatar ,much better. 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: 04 June 2014 04:55 PM   [ Ignore ]   [ # 22 ]
Hound
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SATURDAY 140531

Packish. A little light on the weight.

Karen

For time:
150 wall-ball shots, 11-lb. ball

13:34

Legs were fine with this. Shoulders wanted to quite by 100….

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Posted: 04 June 2014 04:56 PM   [ Ignore ]   [ # 23 ]
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15-12-9
95# squat cleans
30-24-18
pushups

20:06—95 is a big load for me; timed, but not in a hurry.

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35/m/6’2”/170

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Posted: 04 June 2014 05:00 PM   [ Ignore ]   [ # 24 ]
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Rowing and GHD
Pack
7 rounds for time of:
Row 250 meters
20 Sit-ups (butterfly, touching floor behind head & toes)
18:19
Kyla
20:57

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 04 June 2014 05:01 PM   [ Ignore ]   [ # 25 ]
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20140604 Wed
Run/hike at Petersburg Battlefield, VA.  Probably ran 5-6 miles and hiked a couple more, 1.5 hours or so.  90 degrees and 60 percent humidity, this Idaho boy not used to that.  My sweat was sweating.

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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: 04 June 2014 05:22 PM   [ Ignore ]   [ # 26 ]
Big Dawg
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Alexander

Deadlifts
5x5, 145#

assisted pullups
green band, 14x3

3 rounds for time of:
21 back squats, 45 lb.
9 power cleans, 65 lb.
6:23 (1:48, 2:17, 2:17)

Bar Hang
3 x 20 sec

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 04 June 2014 05:23 PM   [ Ignore ]   [ # 27 ]
Big Dawg
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WOD:
Puppies:
21-15-9
Barbell cleans, 40#
Shoulder press, 20# per side, dumbbells

Time: 8:06.5

This one was a real battle today. I was fighting the carb flu and a sore shoulder. There were a LOT of no-reps in the shoulder presses as a result of the shoulder trouble, plus they were badly broken. The cleans weren’t that much trouble, and indeed in the 21 set I accidentally did power snatches instead of power cleans. I am taking at least one day clean off on Saturday to rest the shoulder and my case of occasionally dead legs. In my cash out on the stationary bike, it took a long, long time to get moving to an appropriate pace.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 04 June 2014 05:37 PM   [ Ignore ]   [ # 28 ]
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Active rest day. Installed two new bathroom cabs,vessel sinks,fixyures and played monkey in the middle with my wife and three kids in the pool. I got stuck in the deep end (9 feet)!

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 04 June 2014 05:38 PM   [ Ignore ]   [ # 29 ]
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7 rounds for time:
Row 250m
15 GHD
15:50
Hip flexors were on fire after this one!

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Posted: 04 June 2014 07:44 PM   [ Ignore ]   [ # 30 ]
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Deadlifts 7x3

315-335-355-365-355-335-315

Expresso stationary bike: 1 hr 15 min.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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