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Sunday, June 22nd, 2014 - Thrusters, HPC, SDHP
Posted: 21 June 2014 06:56 PM   [ Ignore ]
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SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Post rounds completed to comments.

Compare to 100901.

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: 21 June 2014 06:57 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 31 August 2010 07:40 PM

Big Dawgs:
as Rx’d
women - 65#

The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

women - 65#

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

women - 45#

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

women - 25#

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps

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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: 22 June 2014 05:12 AM   [ Ignore ]   [ # 2 ]
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Front squat

Warmup
Five-way shoulder mobility

3 rounds of
10 braking sit-ups
10 supermans
10 side leg lifts, each leg
10 air squats

Recon Ron, 7 pull-ups: 2-2-1-1-1

Strength
Front squat 7-7-7
In kg: 30-35-40

Hi-rep set 21 x 25: 21

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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: 22 June 2014 05:16 AM   [ Ignore ]   [ # 3 ]
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Lords Day. Rest for us. Have a Great day all 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: 22 June 2014 08:19 AM   [ Ignore ]   [ # 4 ]
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Did Saturday 15th workout for pups. First day of trying crossfit. Working out at home.
Warmup plus 3 rounds 10 35# barbell cleans + 400m run.

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32, male, 5’10, started crossfit at home 06-22-14 at 215 lbs

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Posted: 22 June 2014 08:28 AM   [ Ignore ]   [ # 5 ]
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SATURDAY 140621

10 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

14.19/14.15/13.88/14.12/14.26/14.28/14.12/14.18/14.60/14.66


Running on a school track, so the distance measurement is precise.
Self-timing with a wrist watch, so the timing precision is questionable.
Rest 2-3min first rounds, 3-4min in the middle, 4-5min at the end.

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M/47/5’10”/155

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Posted: 22 June 2014 08:46 AM   [ Ignore ]   [ # 6 ]
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Vaulty Monk - 22 June 2014 08:28 AM

SATURDAY 140621

10 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

14.19/14.15/13.88/14.12/14.26/14.28/14.12/14.18/14.60/14.66


Running on a school track, so the distance measurement is precise.
Self-timing with a wrist watch, so the timing precision is questionable.
Rest 2-3min first rounds, 3-4min in the middle, 4-5min at the end.

Great times Vaulty 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: 22 June 2014 09:33 AM   [ Ignore ]   [ # 7 ]
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June 22 2014

3 rds
1 min shadow boxing
Hit the tackle dummy hard for 8 hits
5 handstands

Flex
Pigeon stretch 1 min each leg
Couch stretch 2 min
Samson stretch 2 min
Banded shoulder 1 min
Bottom of squat 2 min

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

5 rounds 5thrusters, 7 hpcl

Finished out 10 sdhp after 20 min

5 k run carrying 30 lb PVC tube filled with wet sand and capped
34:21

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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: 22 June 2014 10:22 AM   [ Ignore ]   [ # 8 ]
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Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

11 rds + 5 thrusters

After a weekend of decadense, this was NOT what i wanted; but definetively what i needed… Slogged through the entire WoD…

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 22 June 2014 11:34 AM   [ Ignore ]   [ # 9 ]
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warm up
MOBs

Lift
FS
[5@95;5@135;5@155 warm up]
Attempt 10x3reps@170; got 10x3 in 13:45

10min REST, then…

WOD (Inspired by BrandX 6/21/14)
EMOM for 20min, alternating:
EVEN: 10 pull-ups
ODD: AMRAP of- (10 push-ups 10 AbMat butterfly sit-ups 10 squats)
TOTAL=10complete + 10/10/- of the AMRAP

No breaks in any movements.
Squats to med. ball for depth.

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

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Posted: 22 June 2014 11:35 AM   [ Ignore ]   [ # 10 ]
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TUESDAY 140617

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Count….. After the second round I no longer had the cognitive ability to count….

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Posted: 22 June 2014 11:59 AM   [ Ignore ]   [ # 11 ]
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Vaulty Monk - 22 June 2014 08:28 AM

SATURDAY 140621

10 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

14.19/14.15/13.88/14.12/14.26/14.28/14.12/14.18/14.60/14.66


Running on a school track, so the distance measurement is precise.
Self-timing with a wrist watch, so the timing precision is questionable.
Rest 2-3min first rounds, 3-4min in the middle, 4-5min at the end.

Impressive times, good job Vaulty!

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 22 June 2014 01:55 PM   [ Ignore ]   [ # 12 ]
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CFSWU

Gym flooded from heavy rains and it basically sucks outside today here in MN. I opted to recreate yesterdays WOD with a pair of treadmills:

Ranger Run
10 sets
60 sec 2.5mph
30 sec 6.5 mph at 15 degree incline

Cashout
100 14# medicine ball slams

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Posted: 22 June 2014 02:27 PM   [ Ignore ]   [ # 13 ]
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WOD: FILTHY FIFTY (35)

Pack:
For time:
35 Box jump, 24 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 supermans
35 Wall ball shots, 20 pound ball
35 Burpees
35 x 3 single unders

19:04 (LAST TIME 19:36 MARCH 28, with 20 inch box, 11 pound ball)

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M/44/6´/185
CF since 08/01/2013

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Posted: 22 June 2014 02:57 PM   [ Ignore ]   [ # 14 ]
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eagr - 22 June 2014 02:27 PM

WOD: FILTHY FIFTY (35)

Pack:
For time:
35 Box jump, 24 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 supermans
35 Wall ball shots, 20 pound ball
35 Burpees
35 x 3 single unders

19:04 (LAST TIME 19:36 MARCH 28, with 20 inch box, 11 pound ball)

Nice improvement eagr 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: 22 June 2014 03:23 PM   [ Ignore ]   [ # 15 ]
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WEDNESDAY 140618

First WOD or exercise since Monday
Pack
3 rounds for time of:
25 sit-ups
135-lb. clean and jerks, 5
6:50

Have drank too much and washed away my energy. Ready for winter I think to slow down on all the fun.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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