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Thursday, June 26th, 2014 - Row, GHD sit-ups, Pull-ups
Posted: 25 June 2014 04:31 PM   [ Ignore ]
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THURSDAY 140626

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

Post time to comments.

Garddawg has been writing a few articles lately and one of them addresses a trend that threatens to undo the good work that the CrossFit Kids program has and can achieve, people running CrossFit style competitions for young kids.
Find out why this is such a concern here; http://crossfitbrandx.com/crossfit-kids-trainers-should-know-better/


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.”
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.”
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Posted: 25 June 2014 05:44 PM   [ Ignore ]   [ # 1 ]
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Please use caution with the GHD sit ups.  If you do not regularly do them please do not do them in a WOD, sub sit ups instead.

Big Dawgs
as Rx’d

The Porch
3 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

Pack
3 rounds for time of:
40-calorie row
30 GHD sit-ups (Sub 50 sit ups if you do not regularly do GHD sit ups)
20 pull-ups

Puppies
3 rounds for time of:
40-calorie row
20 Sit-ups
10 pull-ups or 20 beginner pull ups

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

M/54/5’11”/190

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Posted: 26 June 2014 04:42 AM   [ Ignore ]   [ # 2 ]
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No rower and GHD, did scaled wod from http://www.customwod.com/mainsite/20140626

Complete 4 rounds of the following as fast as you can:

1. Sumo deadlift high pull 20 Reps with 45 lbs
2. Sit-up 18 Reps
3. Pull-up 12 Reps


Time: 27:12

OMG, that wasn’t easy!

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Posted: 26 June 2014 04:50 AM   [ Ignore ]   [ # 3 ]
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June 26, 2014

Run 1 Mile—10:17

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

- Steve

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

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Posted: 26 June 2014 05:11 AM   [ Ignore ]   [ # 4 ]
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W/U
5:00 jumping rope
stretch
3x samson

140625
Pack
3/4 Body-weight back-squat ladder 135# 9 rds
Rest 5 minutes
1/2 Body-weight push-press ladder 85# 7 rds
Rest 5 minutes
Body-weight deadlift ladder 175# 7 rds
BW=174

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 26 June 2014 05:24 AM   [ Ignore ]   [ # 5 ]
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Morning all, Lea Ann did the WOD for today puppy version. 40 cal. row 20 sit ups and 10 beginner pullups time 22:08. Great job Wife. grin

I would have tried it also but pulled something in my mid back on back extensions doing Squat/Back extension /push up WOD. I opted for Elliptical using program 1 on our Elliptical which is levels 3-4-5-4-3-4-5-4-3-4   3 minutes at each level. I picked up 2/10ths of a mile in 30 min.  last time was 5.5 miles.        5.7 miles today . Great sweat and cardio Session. Have a great day all 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: 26 June 2014 05:29 AM   [ Ignore ]   [ # 6 ]
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Pack
3 rounds for time of:
40-calorie row
30 GHD sit-ups (Sub 50 sit ups if you do not regularly do GHD sit ups)
20 pull-ups

4:13/5:15/5:14
Total 14:44

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 26 June 2014 05:40 AM   [ Ignore ]   [ # 7 ]
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performed WOD from 06-22-14

w/u
3x10
situps
superman
pushups
plus some stretching

12 minute AMRAP
35# bar
5 thrusters
7 HPC
10 SDLHP

5 rounds plus 5/7/1
times: 1:42, 1:56, 1:56, 2:24, 2:40

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

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Posted: 26 June 2014 06:43 AM   [ Ignore ]   [ # 8 ]
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cheesestake - 26 June 2014 05:11 AM

W/U
5:00 jumping rope
stretch
3x samson

140625
Pack
3/4 Body-weight back-squat ladder 135# 9 rds
Rest 5 minutes
1/2 Body-weight push-press ladder 85# 7 rds
Rest 5 minutes
Body-weight deadlift ladder 175# 7 rds
BW=174

$o
headstands

Nice work!

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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: 26 June 2014 06:50 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 26 June 2014 05:24 AM

Morning all, Lea Ann did the WOD for today puppy version. 40 cal. row 20 sit ups and 10 beginner pullups time 22:08. Great job Wife. grin

I would have tried it also but pulled something in my mid back on back extensions doing Squat/Back extension /push up WOD. I opted for Elliptical using program 1 on our Elliptical which is levels 3-4-5-4-3-4-5-4-3-4   3 minutes at each level. I picked up 2/10ths of a mile in 30 min.  last time was 5.5 miles.        5.7 miles today . Great sweat and cardio Session. Have a great day all wink

Great job to you and Lea Ann today!  You’re not kidding about the mid back pain.  Between those back extensions and the Deadlifts yesterday I feel like I have an iron rod sticking into my back.  While I like this week’s workouts, I feel like some of the movements are a bit repetitive.  200 Squats one day followed by a body weight squat ladder the next (and 200 SDHPs the third day for me).  160 back extensions one day followed by deadlifts the next, etc.  I know that it may be hard to avoid wearing out a certain muscle group sometimes, but these three days have been tough back to back.  I’m definitely going to be scaling today’s workout.

Great job to you both again!  cool smile

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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: 26 June 2014 06:52 AM   [ Ignore ]   [ # 10 ]
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Magnus - 26 June 2014 05:29 AM

Pack
3 rounds for time of:
40-calorie row
30 GHD sit-ups (Sub 50 sit ups if you do not regularly do GHD sit ups)
20 pull-ups

4:13/5:15/5:14
Total 14:44

Great work Magnus!  I’m going to join you at Pack today.  Hopefully I can get near your time.

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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: 26 June 2014 07:02 AM   [ Ignore ]   [ # 11 ]
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TM79 - 26 June 2014 06:52 AM
Magnus - 26 June 2014 05:29 AM

Pack
3 rounds for time of:
40-calorie row
30 GHD sit-ups (Sub 50 sit ups if you do not regularly do GHD sit ups)
20 pull-ups

4:13/5:15/5:14
Total 14:44

Great work Magnus!  I’m going to join you at Pack today.  Hopefully I can get near your time.

Rock hard TM79!

The rows got harder than i expected from rd 2, otherwise i just trotted through…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 26 June 2014 07:47 AM   [ Ignore ]   [ # 12 ]
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Took rest day yesterday and went to beach to surf with my three sons. Today I did:
WU- 10 modified sun salutations with ladder from 1 to 5 and back down push ups when in plank. TT=9’54”
WOD-6 sets of 5 BB complex of: deadlift, push press, back squat, Romanian DL and bent over rows.
70#,80#,90#,100#,110#,120# TT=15’27”
$out- 3x15 GHDSU

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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: 26 June 2014 08:24 AM   [ Ignore ]   [ # 13 ]
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Hotel WOD at the Box

Before: 500m row, 2x10 ea back ext, 10 pullup starts, lunges

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

S/T: weighted pullups
15x3, 35x3, 40x2, 45x2, 63x1PR, 70x1F, 70x1F

10 RFT
10 pushups
10 situps
10 squats
8:49 (I lost count and did 11 rounds in 9:41)

After: 8 tabata rounds of 70# USSR KBS 89 reps

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 26 June 2014 08:38 AM   [ Ignore ]   [ # 14 ]
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yesterday evening 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 rounds + 5 thrusters, 6 powercleans.

I was a bit intimidated on this one and due to that I really went too slow.  I just knew it was going to get painful.  Next time i will do more.

-corey

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Posted: 26 June 2014 09:26 AM   [ Ignore ]   [ # 15 ]
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Warm Up

Strength
SDHP work up to 1 RM for the day.
95-115-135-155-165-175-180

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

Body Weight 195

BS 10 rounds +9 @ 195#
Push Press 8 rounds + 6 @ 145#
Dead Lift 6 rounds + 2 @ 290

Was spent when I hit DL.

Cash Out 1000m row

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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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