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Wednesday, July 2nd, 2014 - 3 couplets
Posted: 01 July 2014 04:47 PM   [ Ignore ]
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WEDNESDAY 140702

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet 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.

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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: 01 July 2014 05:56 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs, and the Porch
as Rx

Women - 14 pounds

Pack
10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch

Women - 14 pounds

Puppies
8-10 rounds for time of:
3 pull-ups (beginner or assisted okay)
3 push-ups

5 rounds for time of:
6 sit-ups
6 back extentions

2 rounds for time of:
15 wall-ball shots, 8-10-lb. ball
15 box jumps, 12-20-inch

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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: 02 July 2014 03:56 AM   [ Ignore ]   [ # 2 ]
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Warmup: 2mi run ~20min
Pack
10 rounds for time of:
5 pull-ups
5 push-ups
5 rounds for time of:
10 sit-ups
10 back extentions
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
Rest as needed between couplets. Post time for each couplet to comments.
6:48, 3:52, 8:50

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43/M/5’8”/155# (180# in early 2012)

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Posted: 02 July 2014 05:06 AM   [ Ignore ]   [ # 3 ]
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Morning all. Wife is doing 1 mile sled pull this morning she is increasing weight to 50 lbs. I am taking another day off because Hike beat my ankles and knees up other day. I like climbing up the hill but the coming down part on steep sections with loose footing puts a lot of stress on my knees. have a great day all. wink  lea Ann did 1 mile with 50 lbs. Sled in 31:46. this is the most she has pulled so it is PR for her. Great job Wife grin  http://vimeo.com/99737552

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 July 2014 05:17 AM   [ Ignore ]   [ # 4 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson, shoulder pass

140630

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

55/65/75/85/95
65/75/85/95/105(2)
65/35/45/45/45 —form got wonky at start so cut wait to work on getting deep into squat

$o
Dips 14 12 9 7 5

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 02 July 2014 06:57 AM   [ Ignore ]   [ # 5 ]
Big Dawg
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OPG57 - 02 July 2014 05:06 AM

Morning all. Wife is doing 1 mile sled pull this morning she is increasing weight to 50 lbs. I am taking another day off because Hike beat my ankles and knees up other day. I like climbing up the hill but the coming down part on steep sections with loose footing puts a lot of stress on my knees. have a great day all. wink  lea Ann did 1 mile with 50 lbs. Sled in 31:46. this is the most she has pulled so it is PR for her. Great job Wife grin

Great job to Lea Ann this morning!  Hope your ankles and knees feel better soon Guy!  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”/185

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Posted: 02 July 2014 06:57 AM   [ Ignore ]   [ # 6 ]
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20140702 Wed
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Post loads to comments.

Worked form on this goat movement, felt pretty good keeping it light.  Squat snatches hit the sore wrist quite a bit more than the other movements due to the additional balance required and my untrained body.
15-22-45-65-70
70-75-80-85-90
45-45-50-50-50

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M/48/6’3”/225

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

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Posted: 02 July 2014 07:08 AM   [ Ignore ]   [ # 7 ]
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swim 600 M

Tabata chin up
32

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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: 02 July 2014 07:15 AM   [ Ignore ]   [ # 8 ]
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WEDNESDAY 140702
10 rounds for time of:
5 pull-ups
5 push-ups

15 min ab class on the beach first then this,

5:06

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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: 02 July 2014 07:15 AM   [ Ignore ]   [ # 9 ]
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TM79 - 02 July 2014 06:57 AM
OPG57 - 02 July 2014 05:06 AM

Morning all. Wife is doing 1 mile sled pull this morning she is increasing weight to 50 lbs. I am taking another day off because Hike beat my ankles and knees up other day. I like climbing up the hill but the coming down part on steep sections with loose footing puts a lot of stress on my knees. have a great day all. wink  lea Ann did 1 mile with 50 lbs. Sled in 31:46. this is the most she has pulled so it is PR for her. Great job Wife grin

Great job to Lea Ann this morning!  Hope your ankles and knees feel better soon Guy!  wink

Thanks Trent.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 July 2014 08:12 AM   [ Ignore ]   [ # 10 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


7 Incline Bench Press (5/5) @ 135#
7 Dips (5/5) @ assisted body weight
- Rest 3 Minutes -
10 Leg Press (5/5) @ 360#
10 Calf Raises (5/5) @ 320#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 02 July 2014 09:58 AM   [ Ignore ]   [ # 11 ]
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Recon Ron, 4 pull-ups: 1-1-1-1

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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: 02 July 2014 10:49 AM   [ Ignore ]   [ # 12 ]
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WEDNESDAY 140625

A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder
Rest 5 minutes
1/2 Body-weight push-press ladder
Rest 5 minutes
Body-weight deadlift ladder

Weighed in at 223 before the WOD.
Back-squat—> 8 rounds + 8 reps @ 170 lbs
Push-press—> 8 rounds + 6 reps @ 115 lbs
Deadlift—> 7 rounds + 1 rep @ 225 lbs

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 02 July 2014 10:57 AM   [ Ignore ]   [ # 13 ]
Puppy Dawg
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Warmup:
3x
2 min @ 6.0 mph on treadmill
quad and hamstring stretching

WOD:
8x
3 pullups
3 pushups
3:16

5x
10 situps
10 superman-type back extensions
5:23

2x
15 thrusters with 35# barbell
15 12” box jumps
3:46

I gotta say, this workout made me push to a new level.  The 8x part made my arms feel like jello, the 5x made my core feel like jello, and after the first set of thruster/box jumps, I’m pretty sure I achieved a new heart rate (any faster and it may have come out of my chest).  Took the 2nd set of thruster/box jumps a little slower because i didn’t have much left.  I’ve never felt better or worse after a workout.

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

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Posted: 02 July 2014 11:18 AM   [ Ignore ]   [ # 14 ]
Big Dawg
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Pack
10 rounds for time of: 3:12
5 pull-ups
5 push-ups

5 rounds for time of: 4:01
10 sit-ups
10 back extentions

2 rounds for time of: 5:23
25 wall-ball shots, 20-lb. ball(sub: 25x 45lbs barbell thrusters)
25 box jumps, 20-inch

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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: 02 July 2014 01:46 PM   [ Ignore ]   [ # 15 ]
Big Dawg
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97 Degrees
41% Humidity
102 Heat Index (Miserable)

Warm Up
3 Rounds:
Samson Stretch
10 OH Squats
5 Pull-ups with Knees to Elbows on each Rep
10 Push-up to “Down Dog” position (Go ahead, laugh.  I was trying to stretch out my back)  rolleyes

140702

10RFT
5 Pull-ups
5 Push-ups
4:00

5RFT
10 GHD Sit-ups
10 Back Extensions
5:22

2 RFT
25 Thrusters, 45 lb Barbell
25 Box Jumps, 24”
6:02

Comments:  It was so hot out there.  I think my two fans just blew the heat toward me faster.  sweating 

Great job to all of you today!

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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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