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Saturday, June 28th, 2014 - Wyk - RIP
Posted: 27 June 2014 04:16 PM   [ Ignore ]
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SATURDAY 140628

Wyk

5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate

Post time to comments.

10325533_10203852546497675_1956290856662831264_n_th.jpg

Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

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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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 28 June 2014 07:19 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx

Women - 165

The Porch
5 rounds for time:
185-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate

Women - 135

Pack
4 rounds for time:
135-lb. front squats, 5 reps
15-foot rope climbs, 3 ascents
Run 400 meters with a 25-lb. plate

Women - 95

Puppies
4 rounds for time:
pvc - 45-lb. front squats, 5 reps
15-foot rope climbs, 1 ascents or 3 beginner rope climbs
Run 200-400 meters with a 10-lb. plate

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

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M/54/5’11”/190

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Posted: 28 June 2014 07:24 AM   [ Ignore ]   [ # 2 ]
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Murph

For veterans and fallen heroes.

Murph (Rx, but time cap 1 h)
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile

Result: After one hour first run and 60+120+180 was done.

First time and very satisfied with this result.

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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: 28 June 2014 09:11 AM   [ Ignore ]   [ # 3 ]
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swedfalcon - 28 June 2014 07:24 AM

Murph

For veterans and fallen heroes.

Murph (Rx, but time cap 1 h)
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile

Result: After one hour first run and 60+120+180 was done.

First time and very satisfied with this result.

Good effort Swed 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: 28 June 2014 09:19 AM   [ Ignore ]   [ # 4 ]
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Weather not cooperating lately high winds 20-30 mph blowing dust. Wind was 15 mph this morning so I got the Bikes out for Wife ,Daughter and myself.  I had them do 6 laps around property =  2 miles. I opted for( 12 laps = 4 miles) to get ready for Bike and Hikes. My legs came alive at 6 laps and started picking pace up from 7.5 mph to 12 mph in 15 mph headwind stretch . felt great to get heart rate up and a good sweat to boot.Glad to change things up a little . Elliptical and C2 getting dull. Miss the free weights but I have to get 30 pounds off Bodyweight. 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: 28 June 2014 09:57 AM   [ Ignore ]   [ # 5 ]
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Much needed rest day.
Heading to Nashville for the weekend.
Have a great weekend everyone.

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M 37
5’ 11”
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CF DOB 2010

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Posted: 28 June 2014 10:24 AM   [ Ignore ]   [ # 6 ]
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Damn, knew i had scaled this a bit too little; did the workout before a scaled version was posted…

Magnus scaling:
Wyk
5 rounds for time:
135-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents(sub: 1 ascent= 5xtowel PU + KTE) - 1st and 2 nd rds with 5 ascents, reduced to 3 ascents for final 3 rds
Run 400 meters with a 45-lb. plate

07:48/12:58/08:38/08:12/08:47
Total time 46:26

The rope climbs sub proved the most chalenging, the FSs were all unbroken and the runs were “ok”. Good to have some “mindset” training with a WoD of this duration.

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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: 28 June 2014 11:11 AM   [ Ignore ]   [ # 7 ]
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OPG57 - 28 June 2014 09:19 AM

Weather not cooperating lately high winds 20-30 mph blowing dust. Wind was 15 mph this morning so I got the Bikes out for Wife ,Daughter and myself.  I had them do 6 laps around property =  2 miles. I opted for( 12 laps = 4 miles) to get ready for Bike and Hikes. My legs came alive at 6 laps and started picking pace up from 7.5 mph to 12 mph in 15 mph headwind stretch . felt great to get heart rate up and a good sweat to boot.Glad to change things up a little . Elliptical and C2 getting dull. Miss the free weights but I have to get 30 pounds off Bodyweight. Have a great day all. wink

Great effort today to all of you!  cool smile  Running is starting to get dull here.  That’s why I’ve been doing SDHPs a little more here and there.

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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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Posted: 28 June 2014 11:12 AM   [ Ignore ]   [ # 8 ]
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jennmedic - 28 June 2014 09:57 AM

Much needed rest day.
Heading to Nashville for the weekend.
Have a great weekend everyone.

Enjoy that rest and have a good trip.  wink

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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

Follow/Post Non-CF related WODs here.

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Posted: 28 June 2014 11:16 AM   [ Ignore ]   [ # 9 ]
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Magnus - 28 June 2014 10:24 AM

Damn, knew i had scaled this a bit too little; did the workout before a scaled version was posted…

Magnus scaling:
Wyk
5 rounds for time:
135-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents(sub: 1 ascent= 5xtowel PU + KTE) - 1st and 2 nd rds with 5 ascents, reduced to 3 ascents for final 3 rds
Run 400 meters with a 45-lb. plate

07:48/12:58/08:38/08:12/08:47
Total time 46:26

The rope climbs sub proved the most chalenging, the FSs were all unbroken and the runs were “ok”. Good to have some “mindset” training with a WoD of this duration.

I was going to scale it almost the same way except I would’ve done hammer grip pull-ups instead of towel pull-ups.  It seems like the fabric softener or the detergent that we use make our towels impossible to grip (especially with sweaty hands).  I considered doing Pack weight (135 lb Squats and 25 lb plate for the run) and Rx Rounds (5).  Great job Magnus!

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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

Follow/Post Non-CF related WODs here.

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Posted: 28 June 2014 11:19 AM   [ Ignore ]   [ # 10 ]
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Trying to decide whether or not to workout today.  I could use the rest, but it’s hard to ignore the 82 degree temperature…  question  Plus, there have been squats or some variation in almost every workout for the last week.  The knees are screamin.

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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

Follow/Post Non-CF related WODs here.

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Posted: 28 June 2014 11:20 AM   [ Ignore ]   [ # 11 ]
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jennmedic - 28 June 2014 09:57 AM

Much needed rest day.
Heading to Nashville for the weekend.
Have a great weekend everyone.

You too Brother 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: 28 June 2014 11:22 AM   [ Ignore ]   [ # 12 ]
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TM79 - 28 June 2014 11:11 AM
OPG57 - 28 June 2014 09:19 AM

Weather not cooperating lately high winds 20-30 mph blowing dust. Wind was 15 mph this morning so I got the Bikes out for Wife ,Daughter and myself.  I had them do 6 laps around property =  2 miles. I opted for( 12 laps = 4 miles) to get ready for Bike and Hikes. My legs came alive at 6 laps and started picking pace up from 7.5 mph to 12 mph in 15 mph headwind stretch . felt great to get heart rate up and a good sweat to boot.Glad to change things up a little . Elliptical and C2 getting dull. Miss the free weights but I have to get 30 pounds off Bodyweight. Have a great day all. wink

Great effort today to all of you!  cool smile  Running is starting to get dull here.  That’s why I’ve been doing SDHPs a little more here and there.

Thanks Trent , Yep, you have to freshen it up . Have great weekend 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: 28 June 2014 11:32 AM   [ Ignore ]   [ # 13 ]
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Body-weight back-squat ladder - 9 rounds @ 185#
Rest 5 minutes
3/4 body-weight push-press ladder - 9 rounds @ 135#
Rest 5 minutes
1 1/2 body-weight deadlift ladder - 6 rounds @ 275# Maybe could have gotten a 7th round, but my left hand started to tear, and I am REALLY sick of my hands being torn up.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 28 June 2014 01:53 PM   [ Ignore ]   [ # 14 ]
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TriggerT - 28 June 2014 11:32 AM

Body-weight back-squat ladder - 9 rounds @ 185#
Rest 5 minutes
3/4 body-weight push-press ladder - 9 rounds @ 135#
Rest 5 minutes
1 1/2 body-weight deadlift ladder - 6 rounds @ 275# Maybe could have gotten a 7th round, but my left hand started to tear, and I am REALLY sick of my hands being torn up.

Great effort TriggerT.  9 rounds with 185 -135 and 6 with 275 was pretty demanding workout. 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: 28 June 2014 02:20 PM   [ Ignore ]   [ # 15 ]
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Saturday 140628 12:00 noon   102 F outside 14 % humidity.  98 degrees in garage with swamp cooler and fans on high. 

WU:  3 rounds of:  Sampson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Ab-mat Sit-ups, 15 good-mornings w/45 pounds, 10 strict pull-ups.  (no dips).

WOD: Ladders - Back squat, Push-press, Deadlift
A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder -  150 pounds = 8 rounds + 5 reps
Rest 5 minutes
1/2 Body-weight push-press ladder -  100 pounds = 7 rounds *
Rest 5 minutes
Body-weight deadlift ladder         -  200 pounds = 10 rounds

* I screwed up and did Strict Presses for the first 5 rounds even when I had written push press on the board - brain function fail. Strict Press 5RM PR is 105 pounds so I was near my limit.  After I realized my error I switched to push presses but shoulders were overworked.

Overall I am happy with the results of this WOD.  grin
The last few rounds of deadlifts were a muscular and a metabolic test for me, my lack of conditioning is showing.
I had a very busy month (work and family activities) and only worked out 4 times so far in June. “A body at rest can stay at rest for a long time.” 
I am in need of a drill sergeant who will get my a** out of bed at 0400hrs 3 to 4 days a week so I can get back into shape.  LOL

Have a great weekend everyone!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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