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Friday, June 20th, 2014 - Descending pull-ups
Posted: 19 June 2014 04:14 PM   [ Ignore ]
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FRIDAY 140620

10 rounds for time of:
3 weighted pull-ups, 45 pounds
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 120729.

WOD Demo with Brick CrossFit

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: 19 June 2014 04:15 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 28 July 2012 04:31 PM

Big Dawgs
as Rx’d

women - 35#

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

women 20#

Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

Puppies if you are unable to kip at all, max hang each round

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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: 20 June 2014 03:10 AM   [ Ignore ]   [ # 2 ]
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Flexibility
10 pancake sit ups
Center split 2 min
Bottom f squa 2 min

Shoulder press
85 x 10
95 x 5
105 x 2
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1-trying for three.  Failed


Pack
Ten rounds for time of:
3 Weighted Pull-ups, 10 lbs
5 Strict Pull-ups
7 Kipping Pull-up

Whole thing was busted.  Could fire off the three but the five strict was broken every set and several 7 kips had death by fatigue toward the end.

2 mile tough run cash out

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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: 20 June 2014 04:56 AM   [ Ignore ]   [ # 3 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson, shoulder pass

Press
10 x 45, 5 x 55, 5 x 55, 3 x 65, 1 x 75
3 x 95
10 x 45

140618
3 rounds for time of:
25 sit-ups
115-135 95-lb. clean and jerks, 5 reps
9:10

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 20 June 2014 05:21 AM   [ Ignore ]   [ # 4 ]
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Morning all, I just got done making the wife do intervals on rower. I had her doing 20 seconds of pulling with 40 second recovery.20 intervals resistance setting 5.
500m warmup                          
                                                              My workout .  500 meter warm up .  20 second pull. 40 second rest
  1. 56 meters   2:53 average pace                     1.  111 meters     1:30 = average pace  
  2. 58 m                                                           2’  112 m           1:29
  3. 60 m                                                           3.  108 m           1:32
  4. 59 m                                                           4.  113 m           1:28
  5. 59 m                                                           5.  112 m           1:29
  6. 61 m         2:43                                           6.  111 m           1:30           660 meters total
  7. 64 m                                                           I wanted to do 20 intervals but started way to hard. 
  8. 67 m                                                           I used 10 setting on damper.
  9. 68 m                                                         I finished with 4 miles in 19:50 on Elliptical. Good workout for both
10. 69 m                                                         of us. 
11. 72 m         2:18
12. 75 m
13. 76 m
14. 77 m
15. 78 m
16. 79 m         2:06
17. 81 m
18. 79 m
19. 82 m She averaged 2:01.9 on this pull. That’s the best she’s ever done!
20. 75 m   1695 total meters.  Great Job Wife.

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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: 20 June 2014 05:26 AM   [ Ignore ]   [ # 5 ]
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Active rest day.

Taking the boys to the pool.

Have a good one guys.

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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: 20 June 2014 05:35 AM   [ Ignore ]   [ # 6 ]
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20140620 Fri
Pack
3 rounds for time of:
25 sit-ups
115-lb. clean and jerks, 5 reps
6:38
Happy Friday!

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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: 20 June 2014 06:50 AM   [ Ignore ]   [ # 7 ]
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WU: 10 X 45 LBS DEADLIFT
    1-1-1-1-2-1-1 PULL UPS
    10 X 135 LBS DEADLIFT

DEADLIFT

          1 X 225 LBS DEADLIFT
          1-1-1-1-1-1 245 LBS DEADLIFT

PULLUPS
   
        7-6-5-6-7 PULL UPS

BENCH PRESS

              5 X 10 X 95 LBS BENCH PRESS

SIT UPS

              4 X 25 SIT UPS

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M/44/6´/185
CF since 08/01/2013

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Posted: 20 June 2014 06:58 AM   [ Ignore ]   [ # 8 ]
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jennmedic - 20 June 2014 05:26 AM

Active rest day.

Taking the boys to the pool.

Have a good one guys.

Sounds like fun grin Enjoy the day Wes.

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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: 20 June 2014 08:26 AM   [ Ignore ]   [ # 9 ]
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Pack-ish
3 rounds for time of:
95lb. clean and jerks, 5 reps
25 sit-ups

BUY-IN:  1x10 CFWU
5 x 45# Clean and Jerk
5 x 65# Clean and Jerk

WOD: 6:18
last set of C&J split-jerk

CASH-OUT:  tossing the frisbee outside

Great sprint-type WOD.  I’ll move up in weight once I can do all of them without the split.

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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: 20 June 2014 09:53 AM   [ Ignore ]   [ # 10 ]
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Went rockclimbing instead.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 20 June 2014 10:15 AM   [ Ignore ]   [ # 11 ]
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Ten rounds for time of:
1 Weighted Pull-up, 35 pounds
3 Strict Pull-ups
5 Kipping Pull-up

about 35 minutes… very sloppy on the 10th round, my grip was cashed out.

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M/34/5’ 10”/182#

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Posted: 20 June 2014 10:19 AM   [ Ignore ]   [ # 12 ]
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TUESDAY 140610

Overhead squat 10-10-10-10-10 reps

20-25-30-35-45

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Posted: 20 June 2014 11:27 AM   [ Ignore ]   [ # 13 ]
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Pack-ish
Ten Five rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

39:30

Definitely didn’t follow the rule about coming off the bar, etc.  This was very broken.  However, I did do 2x 35, which is a PR, and this is the most pull-ups I’ve ever done in a WOD.

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

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Posted: 20 June 2014 01:12 PM   [ Ignore ]   [ # 14 ]
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warm up
MOBs
100 lunges
30 HSPU, STRICT in minimum number of breaks; 5 breaks in 8:10 (60-90sec rest b/w sets; 7,6,5,5,5,2)
30 pull-ups STRICT in minimum number of breaks; 4 breaks in 3:40 (30sec rest b/w sets; 12,6,4,5,3)

Lift
SDL
[4@135;4@185;4@235;4@265 warm up]
Attempt 6x4reps@280; got 6x4 in 8:04
Debrief- ALL bandy horizontal distraction.  Felt good.

10min rest, then…

WOD (from BrandX 6/19/2014)
3min C2 row for Max. meters=874m (-5m from last & best)
90sec rest
2min box jumps, 24in Max. reps=39 (0 from last, -6 from best)
90sec rest
1min burpees, 9in target Ma. reps=17 (-1 from last & best)

$-out
Accumulate 6min of plank
10 t2b for every break of plank POPs
TOTAL BREAKS=4

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

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Posted: 20 June 2014 02:39 PM   [ Ignore ]   [ # 15 ]
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Day of Rest here.  2 hours of surfing.  Not much of a workout as the waves were very small.

WB1_zpsdf7598f5.jpg

Great job to all of you!

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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”/190

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