1 of 4
1
Tuesday, June 24th, 2014 - Squats, Back extensions, Push-ups
Posted: 23 June 2014 06:01 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9932
Joined  2007-01-08

TUESDAY 140624

4 rounds for time of:
50 squats
40 back extensions
30 push-ups

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.

 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: 23 June 2014 07:20 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14223
Joined  2004-06-18

Word to the wise, this one is going to leave a mark. At the top end thats 200 squats, 160 back ext and 120 push ups.  We want to train tomorrow, pick a scaling that will allow you to do that.

Big Dawgs
as Rx

The Porch
3 rounds for time of:
50 squats
40 back extensions
30 push-ups

Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups

Puppies
3 rounds for time of:
15-20 squats
10-15 back extensions
5-10 push-ups

 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: 24 June 2014 01:57 AM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  860
Joined  2012-07-04

Power clean + Sit-ups, clean and jerk.

Warmup
2 rounds of
10 braking sit-ups
10 supermans
10 air squats
10 push-ups

Strength
Power clean 3-3-3
In kg: 47.5-52.5-57.5(PR)

Metcon
3 RFT
25 sit-ups
5 clean and jerk, 35 kg

Time: 6:14 (unbroken)

Cash-out
Recon Ron, 5 pull-ups: 2-2-1

 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: 24 June 2014 02:34 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1277
Joined  2010-01-30

6-24-2014

Warm up
Breathing
3 rounds
10 tire flips
5 x 45 lb or PVC snatch balance

4 rounds for time of:
50 squats
40 back extensions
30 push-ups
16:09

6-6-5-5-4-4 pull ups

 Signature 

“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.

Profile
 
 
Posted: 24 June 2014 04:18 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
JohnStJohn - 24 June 2014 02:34 AM

6-24-2014

Warm up
Breathing
3 rounds
10 tire flips
5 x 45 lb or PVC snatch balance

4 rounds for time of:
50 squats
40 back extensions
30 push-ups
16:09

6-6-5-5-4-4 pull ups

4 minutes per round was a pretty gnarly pace.. Nice job John wink

 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: 24 June 2014 04:42 AM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  659
Joined  2011-10-06

20140624 Tue
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

8 rounds + 5 thrusters + 7 cleans

 Signature 

M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 24 June 2014 05:03 AM   [ Ignore ]   [ # 6 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  312
Joined  2009-03-13

June 24, 2014

Back Squats 3-3-3-3-3

Warm up

Back Squats 205-205-215-215-215

 Signature 

M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

Profile
 
 
Posted: 24 June 2014 05:07 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26

Rest day for Olypowergal and myself. Have a great day all wink

Changed my mind and did a puppy version of todays WOD   20 squats   20 back extensions   30 push ups x 3 sets time 6:44   Push ups really built lactic levels quick.

 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: 24 June 2014 05:17 AM   [ Ignore ]   [ # 8 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  326
Joined  2013-08-15

W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, shoulder pass

Press
10 x 45, 5 x 55, 5 x 55, 3 x 65, 1 x 75
3 x 100
10 x 45

140622
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
6 rds + 5 thruster + 7 power cleans + 2 SDHP

$o
shoulder mobility
foam roller

 Signature 

M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

Profile
 
 
Posted: 24 June 2014 05:54 AM   [ Ignore ]   [ # 9 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14223
Joined  2004-06-18

Box squat
250 x 5

Then a basic math error resulted in deadlifting, almost 2x bodywieght:
360 x 10 (pr)

3x
5 Good mornings, 155
20 GHD sit ups

2x
16 Box step ups, 45
20 GHD sit ups

 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: 24 June 2014 05:58 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
Garddawg - 24 June 2014 05:54 AM

Box squat
250 x 5

Then a basic math error resulted in deadlifting, almost 2x bodywieght:
360 x 10 (pr)

3x
5 Good mornings, 155
20 GHD sit ups

2x
16 Box step ups, 45
20 GHD sit ups

360 x 10!  Careful you’re starting to sound like a powerlifter LOL  Good numbers GD wink

 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: 24 June 2014 06:03 AM   [ Ignore ]   [ # 11 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  90
Joined  2014-06-23

done on 06-23-14

Saturday 140621
10 sprints for time:
Run 100 meters

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

Compare to 070529.

10:79/11:63/16:15/12:24/12:25/12:12/14:85/13:00/12:63/14:81

outrageously fast - must’ve measured a little short. also, all slightly downhill except rds 8 and 10 slightly up. had trouble finding stop button on iphone on rds 3, 7, and 10 - results skewed slower.

 Signature 

M/32/5’9”/159

Profile
 
 
Posted: 24 June 2014 06:11 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
adamc - 24 June 2014 06:03 AM

done on 06-23-14

Saturday 140621
10 sprints for time:
Run 100 meters

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

Compare to 070529.

10:79/11:63/16:15/12:24/12:25/12:12/14:85/13:00/12:63/14:81

outrageously fast - must’ve measured a little short. also, all slightly downhill except rds 8 and 10 slightly up. had trouble finding stop button on iphone on rds 3, 7, and 10 - results skewed slower.

100 Meters in 10:79!!!  is your last name Bolt?  LOL  Welcome to the site. Great times wink

 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: 24 June 2014 06:38 AM   [ Ignore ]   [ # 13 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  90
Joined  2014-06-23
OPG57 - 24 June 2014 06:11 AM
adamc - 24 June 2014 06:03 AM

done on 06-23-14

Saturday 140621
10 sprints for time:
Run 100 meters

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

Compare to 070529.

10:79/11:63/16:15/12:24/12:25/12:12/14:85/13:00/12:63/14:81

outrageously fast - must’ve measured a little short. also, all slightly downhill except rds 8 and 10 slightly up. had trouble finding stop button on iphone on rds 3, 7, and 10 - results skewed slower.

100 Meters in 10:79!!!  is your last name Bolt?  LOL  Welcome to the site. Great times wink

Haha. Thanks!  I’ve been snooping around here for about a year now, but just starting to post.

 Signature 

M/32/5’9”/159

Profile
 
 
Posted: 24 June 2014 06:45 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1592
Joined  2009-06-24

Filthy 50

Before: 500m row, 2x10 ea back ext, pullup starts, lunges

MOW: 10 ea squats, wall squats, PVC OHS, three point PVC

Filthy 50 28:15 rx’d PR (previous was 28:34 from last October)
Very strategic about my pacing, but it was good to PR a metcon.

 Signature 

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

Profile
 
 
Posted: 24 June 2014 07:11 AM   [ Ignore ]   [ # 15 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  610
Joined  2014-05-18

76 degrees
75% Humidity

Warm up:
Leg Stretches

140624
4RFT:
50 Squats
40 Back Extensions
30 Push-ups

Rx’d, 12:25

Probably should’ve scaled this one, but I try to do body weight WODs as Rx’d if at all possible.  Definitely going to be feeling those back extensions tomorrow.  Was aiming for sub 3:00 rounds, but fell off pace on the last two.  Still, it was a good workout.

Great job to all of you today!

 Signature 

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

Profile
 
 
   
1 of 4
1