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Friday, June 6th, 2014 - 400m, Thrusters
Posted: 05 June 2014 04:58 PM   [ Ignore ]
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FRIDAY 140606

5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

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.”
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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: 05 June 2014 07:31 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 65

The Porch
4 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

Women - 65

Pack
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps

Women - 45

Puppies
3 rounds for time of:
400-meter run
15-25-lb. thruster, 12-15 reps

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

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M/54/5’11”/190

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Posted: 06 June 2014 04:45 AM   [ Ignore ]   [ # 2 ]
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140606

Pack:
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps

Post time to comments.

Time: 12:23

Runs on dreadmill, 7:41/mile pace.  Thrusters unbroken all rounds - not exactly banging them out, but unbroken.

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M 52/5’10”/180

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Posted: 06 June 2014 04:53 AM   [ Ignore ]   [ # 3 ]
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Morning all Rest day.  Its the 70th Anniversary of D Day today. The Invasion of Normandy. This is where we established a foot hold in Europe in conjunction with invasion of Italy. A lot of Brave men lost there lives to help defeat the Axis that day. Fly a Flag in there memory if you got one flag

  chest on floor hand raise push ups.  30 reps.  Man those wear you out fast.

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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: 06 June 2014 05:24 AM   [ Ignore ]   [ # 4 ]
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W/U
100 singles, 50 doubles, 75 singles, 25 doubles
stretch
handstand
burgener
3x Samson, shoulder pass

Press
10x 45, 5 x 55, 5 x 55, 3 x 65 1 x 75
3 x 85
10 x 45

140604
Pack:
15-12-9 reps for time of:
75-9585-lb. squat cleans
Handstand pike push-ups

10:20

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 06 June 2014 06:13 AM   [ Ignore ]   [ # 5 ]
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Friday June 6, 2014

Buy in
3 rounds
10 double unders
10 push ups
25 v-ups

Flexibility
10 pvc pass through
1 min snatch grip bent over arms behind back stretch
1 min hip distraction with 25 lb weight
1 min couch stretch each leg
2 min bottom of squat toes on 1 cm mat

WOD Pack
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps

about 15 min

cash out pull ups
6-6-5-5-4-4

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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: 06 June 2014 06:32 AM   [ Ignore ]   [ # 6 ]
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loon - 06 June 2014 04:45 AM

140606

Pack:
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps

Post time to comments.

Time: 12:23

Runs on dreadmill, 7:41/mile pace.  Thrusters unbroken all rounds - not exactly banging them out, but unbroken.

Nicely done.

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35/m/6’2”/170

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Posted: 06 June 2014 08:31 AM   [ Ignore ]   [ # 7 ]
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Rest day.

Well and yard day. Yuck.

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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: 06 June 2014 08:38 AM   [ Ignore ]   [ # 8 ]
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Pack-ish
4 rounds for time of:
400-meter run
45-lb. thruster, 15 reps

BUY-IN:  3x5 CFWU

WOD:  13:37
thrusters broken 10-5 in the last two sets

CASH-OUT:  throw the disc outside for 20 minutes (beautiful sunny day in Paris today, 28C)

Great WOD today, and so nice to be outside in the heat.  It looks like summer is finally in Paris.

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M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
What is INITECH?

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Posted: 06 June 2014 08:40 AM   [ Ignore ]   [ # 9 ]
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Heavy Fran

Before: 500m row, 2x10ea: squats, pushups, pass throughs

10 dead hangs

S/T: OHS
45x5, 95x3, 115x2, 135x5, 155x1, 180x2PR (previous 1RM was 175)

12-9-6
135 thrusters broke 9s 5-4
C2B lots of breaks
6:52 getting really sloppy with my resting, part of the reason metcons have plateaued a bit I think. Psyched about the OHS though. Struggled with 125x3 last week. If I’d been paying attention I would have gone for one or two more.

For today: “On Their Shoulders” video shown at Normandy Cemetary

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 06 June 2014 09:09 AM   [ Ignore ]   [ # 10 ]
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15-12-9 of
185 lb dead lifts
pull-ups

4:59

Ran 1.5 miles

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M/34/5’ 10”/182#

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Posted: 06 June 2014 09:41 AM   [ Ignore ]   [ # 11 ]
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Four rounds for time of:
  Run 400 meters
  65 lb Thrusters, 15 reps
Time = 17:10

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M/44/5’8”/150 lbs

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Posted: 06 June 2014 11:09 AM   [ Ignore ]   [ # 12 ]
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Jeesh - 06 June 2014 08:40 AM

Heavy Fran

Before: 500m row, 2x10ea: squats, pushups, pass throughs

10 dead hangs

S/T: OHS
45x5, 95x3, 115x2, 135x5, 155x1, 180x2PR (previous 1RM was 175)

12-9-6
135 thrusters broke 9s 5-4
C2B lots of breaks
6:52 getting really sloppy with my resting, part of the reason metcons have plateaued a bit I think. Psyched about the OHS though. Struggled with 125x3 last week. If I’d been paying attention I would have gone for one or two more.

For today: “On Their Shoulders” video shown at Normandy Cemetary

Nice job on PR 180 Jeesh!  Great Video. thanks for posting. 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: 06 June 2014 11:11 AM   [ Ignore ]   [ # 13 ]
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Jeesh - 06 June 2014 08:40 AM

Heavy Fran

Before: 500m row, 2x10ea: squats, pushups, pass throughs

10 dead hangs

S/T: OHS
45x5, 95x3, 115x2, 135x5, 155x1, 180x2PR (previous 1RM was 175)

12-9-6
135 thrusters broke 9s 5-4
C2B lots of breaks
6:52 getting really sloppy with my resting, part of the reason metcons have plateaued a bit I think. Psyched about the OHS though. Struggled with 125x3 last week. If I’d been paying attention I would have gone for one or two more.

For today: “On Their Shoulders” video shown at Normandy Cemetary

  Great Job on PR 180 Thanks for posting video also .  flag  sorry about double post , The 1st didn’t appear to go through.

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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: 06 June 2014 11:23 AM   [ Ignore ]   [ # 14 ]
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warm up
MOBs
20min EMOM of: 10 KB swings (24k, RUSSIAN) & 4 push-ups*
*no pain here today!

5min rest, then…

WOD
15—>1rep of:
thrusters, 65#
AbMat butterfly sit-ups
TOTAL TIME=14:20

Goals: 1) unbroken thrusters & 2) sub-15min.  Got ‘em both.

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 06 June 2014 11:36 AM   [ Ignore ]   [ # 15 ]
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jennmedic - 06 June 2014 08:31 AM

Rest day.

Well and yard day. Yuck.

The old Briggs and Stratton WOD.Hey its still physical movement and burns calories LOL

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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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