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Thursday, June 26th, 2014 - Row, GHD sit-ups, Pull-ups
Posted: 26 June 2014 03:24 PM   [ Ignore ]   [ # 31 ]
Mutt
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Puppies
3 rounds for time of:
20 SDHP with 45 lb bar
20 Sit-ups
10 jumping pull ups

18:50

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Posted: 26 June 2014 04:24 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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Puppies
3 rounds for time of:
40-calorie row
20 Sit-ups
10 pull-ups
6:55, 9:55, 11:21 = 28:11
I should note that I had a 30 second walk to and from the rowing machine…. Did that affect my time?  Probably not.
Pull-ups killed me.  Started off 3-3-2-2, then 3 and 1’s and 2’s, then 2,2,2,2,1,1.
Sit-ups were 10, 10 10, 10, 7, 7, 6.
Rows (on a non-standard machine) were about 81-84 strokes and about 2:30 to 3:00 each.
My hat off to any one that could do a sub 4 minute round.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 26 June 2014 04:36 PM   [ Ignore ]   [ # 33 ]
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TM79 - 26 June 2014 02:35 PM
jennmedic - 26 June 2014 09:26 AM

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

Great job Wes!  And thanks for not doing yesterday’s workout as a warm up.  I appreciate that.  LOL

Thanks. Way to go after it today. Those days will make you stronger I think more mentally but also physically. Take care.

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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: 26 June 2014 05:00 PM   [ Ignore ]   [ # 34 ]
Stray Dawg
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Scaled to 2 Rounds instead of 4
20 GHD sit-ups + 20 ab mat sit-ups each round in lieu of 40 GHD
21:15
I really suffered in the heat and am very sore from the last 3 days—probably wise to cut this one short and live to fight another day.

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M/45/5’8”/146.  CrossFit Level 2 Trainer.  Health and Fitness is my passion.

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Posted: 26 June 2014 05:21 PM   [ Ignore ]   [ # 35 ]
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adamc - 26 June 2014 03:05 PM

Pack lite (heeding GD’s warning).

TUESDAY 140624

4 3 rounds for time of:
50 35 squats
40 25 back extensions
30 15 push-ups

6:13

Good call. good work 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 05:23 PM   [ Ignore ]   [ # 36 ]
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eagr - 26 June 2014 11:28 AM

Run Repeat 1200m, 2:00 off until form/pace deteriorates

4 rounds at 7:29 (min/mil pace)

Pack
3 rounds for time of:
400 m running (don’t have a rower)
50 sit-ups
20 pull-ups

6:25:95;    6:57:63;      6:26:20         (total of 19:49:78)

Great job 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: 26 June 2014 06:40 PM   [ Ignore ]   [ # 37 ]
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TUESDAY 140624

The Porch
3 rounds for time of:
50 squats
40 back extensions
30 push-ups
14:02

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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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Posted: 26 June 2014 06:47 PM   [ Ignore ]   [ # 38 ]
Stray Dawg
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Porch / Pack
3 rounds for time of:
40-calorie row [40 x SDLHP with 45#]
30 GHD sit-ups (Sub 50 sit ups if you do not regularly do GHD sit ups) [Sub’d 60 situps]
20 pull-ups
Rnd 1: SDLHP unbroken, situps unbroken, pullups=10+5+5
Rnd 2: SDLHP 20+20, situps unbroken, pullups=5+4+3+3+2+1
Rnd3: SDLHP 15+15+10, situps: 3 x 2 sec breaks, pullups: 5+2+2+ increments of 2’s and 1’s

Pullups were the hardest - doing them on a door frame bar is too low to accommodate kipping.

Time=14:21

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M/57/5’8”/154

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Posted: 26 June 2014 07:11 PM   [ Ignore ]   [ # 39 ]
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Great cycle. 

3 RFT:
40 cal row
50 Abmat situps
20 pullups

22:41

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35/m/6’2”/170

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Posted: 26 June 2014 07:30 PM   [ Ignore ]   [ # 40 ]
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AMRAP in 4 minute of:

35 Double unders
10 Burpees

3 Rounds + 29 reps

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M 29 178cm 80kg

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Posted: 26 June 2014 07:31 PM   [ Ignore ]   [ # 41 ]
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Workout in the Park (22C, clear)

CFWU

3 RFT:
30 Sumo Deadlift High Pull (jme 25lb, Glen/Tony 10lbs, Heather 5lbs)
20 sit ups
10 pull ups (jme unassisted, G/T/H bent-leg assist from coach)

~9:45

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A bunch of neighbours working out in a park…

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Posted: 26 June 2014 09:27 PM   [ Ignore ]   [ # 42 ]
Big Dawg
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WOD:
Puppies
3 rounds for time of:
40-calorie row
20 Sit-ups
10 pull-ups (green band)

Time: 15:41.6

Pull-ups were the biggest time suck, as I could only string together a few reps at a time before getting to the bottom and needing to reset myself. Otherwise, not too bad. I was a little surprised at how long it took me, and I’m curious to see how bad this is going to be against the field.

Cash-out: 20 minutes on the bike

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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Posted: 26 June 2014 10:13 PM   [ Ignore ]   [ # 43 ]
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Puppies
3 rounds for time of:
40-calorie row
20 ghd Sit-ups (past horizontal only)
10 pull-ups assisted

21:56

Paced due to recovering from epic cramp in left quad yesterday

Still getting better

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 26 June 2014 10:20 PM   [ Ignore ]   [ # 44 ]
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MNtiger73 - 26 June 2014 09:27 PM

WOD:
Puppies
3 rounds for time of:
40-calorie row
20 Sit-ups
10 pull-ups (green band)

Time: 15:41.6

Pull-ups were the biggest time suck, as I could only string together a few reps at a time before getting to the bottom and needing to reset myself. Otherwise, not too bad. I was a little surprised at how long it took me, and I’m curious to see how bad this is going to be against the field.

Cash-out: 20 minutes on the bike

To compare I was just short of 2 2 min, ghd not floor sit ups but same green band and using a c2

You kicked my rear, great job my friend

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 27 June 2014 02:49 AM   [ Ignore ]   [ # 45 ]
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dch001 - 26 June 2014 10:20 PM

To compare I was just short of 2 2 min, ghd not floor sit ups but same green band and using a c2

You kicked my rear, great job my friend

Mark

Thanks, man. It just didn’t feel like a good time. Clearly, from looking around, it was a darn good one - and I needed it with all the crap going on. Today, I am looking forward to beating the daylights out of a longer bike ride.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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