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Thursday, July 3rd, 2014 - TGU, 400m
Posted: 02 July 2014 05:20 PM   [ Ignore ]
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THURSDAY 140703

5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters

Post time to comments.
Compare to 120319.

I can’t find this on YouTube yet so I’ll link the Facebook video and hope that it’s accessible outside Facebook.
Mikki and Jeff Martin at CrossFit Brand X explaining why CrossFit competitions for young kids are counterproductive.
https://www.facebook.com/photo.php?v=290107874505028

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: 02 July 2014 07:34 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 18 March 2012 08:09 PM

Big Dawgs
As rx’d

Pack
Five rounds for time of:
Turkish Get-up, 25-35 pound barbell, 21 reps
Run 400 meters

Puppies

Five rounds for time of:
Turkish Get-up, unloaded - 10 pound dumbbell, 15 reps
Run 200 meters

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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: 03 July 2014 01:55 AM   [ Ignore ]   [ # 2 ]
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Back squat.

Buy-in
3 rounds 
Braking sit-ups x 10 
Hip lifts x 12

3 rounds 
Sit-ups with leg spikes x 10 
Side knee lifts x 12 (both legs) 

Strength
Back squat 7-7-7
In kg: 45-50-55(PR)

Hi-rep set, 21 x 30 kg: 21

Recon Ron, 3 pull-ups: 2-1

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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: 03 July 2014 06:03 AM   [ Ignore ]   [ # 3 ]
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140702

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 (subbed 20 lb dumbbell)
25 box jumps, 20-inch

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

Time: 3:33, 3:46, 4:46

All sets unbroken.  Pull-ups kipped, Abmat BrandX standard sit-ups.  BEs from the hip.  Wall balls with a 20 lb dumbbell thrown to maybe 9 feet (don’t want to risk 50 catches from 10’), box jumps were step down.  Legs didn’t want to “fire” for box jumps after wall balls.

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M 52/5’10”/180

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Posted: 03 July 2014 06:28 AM   [ Ignore ]   [ # 4 ]
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6/28
Squat
45 x 10
95 x 10
135 x 10
185 x 5
3 x 205 x 3
185 x 5

Bike 4 miles with kids in trailer


6/30
Deadlift
95 x 10
135 x 10
185 x 5
215 x 5
240 x 11

3 sets of max weighted pullups @ 25#
11-8-7

5 hill sprints


7/1
Shoulder Press
45 x 10
65 x 10
95 x 5
110 x 5
120 x 10

Annie
10:30

5 rds
15 supermans
10 pushups

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 03 July 2014 06:29 AM   [ Ignore ]   [ # 5 ]
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1000 M swim

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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

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Posted: 03 July 2014 07:17 AM   [ Ignore ]   [ # 6 ]
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dannyrod - 03 July 2014 06:28 AM

6/28
Squat
45 x 10
95 x 10
135 x 10
185 x 5
3 x 205 x 3
185 x 5

Bike 4 miles with kids in trailer


6/30
Deadlift
95 x 10
135 x 10
185 x 5
215 x 5
240 x 11

3 sets of max weighted pullups @ 25#
11-8-7

5 hill sprints


7/1
Shoulder Press
45 x 10
65 x 10
95 x 5
110 x 5
120 x 10

Annie
10:30

5 rds
15 supermans
10 pushups

Great to see you back Danny grin  Fixing up and moving into a new house can be pretty draining. Glad your recovered

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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: 03 July 2014 07:26 AM   [ Ignore ]   [ # 7 ]
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Lea Ann Rest day.  I was going to do weeding but daughter had chores using wheel barrow and square point shovel that I use for the job. Decided to make up a routine. started walking our sled /running track. At every corner I would alternate 20 pushups next corner 20 air squats.  My property is 100 yards wide x 200 yards deep.  I did 5 laps total for 200 push ups   200 air squats. 1.66 miles.  Nice little workout actually, I will have Lea Ann do this tomorrow. I will challenge myself to be able to jog this instead of walking in future.  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: 03 July 2014 07:32 AM   [ Ignore ]   [ # 8 ]
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Garddawg - 03 July 2014 06:29 AM

1000 M swim

Dog Paddle? 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: 03 July 2014 10:35 AM   [ Ignore ]   [ # 9 ]
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Burping Annie

Before: 500m row, 2x bear crawl, 35# plate lunge, 10 pushups

MOW: 3x:30 bottom of squat hold 20kg KB :30 rest

S/T: straight leg DL
45x5x2, 95x10, 135x8, 165x6, 185x3, 205x3, 225x3

50-40-30-20-10
Burpees
Situps
18:17

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

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Posted: 03 July 2014 10:46 AM   [ Ignore ]   [ # 10 ]
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MONDAY 140630

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

45-45-50-55-65
65-70-75-80-85
45-50-50-50-50

Trying to find the sweet spot on the snatch. Found it on a couple reps. Felt good!

Bonus at the end. Got into a headstand for the first time since junior high! Long way to go to push it up to a handstand yet…

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Posted: 03 July 2014 11:53 AM   [ Ignore ]   [ # 11 ]
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Puppies
10 rounds for time of:
3 pull-ups (27 lb assist)
3 push-ups
4:27

5 rounds for time of:
6 sit-ups
6 back extentions
3:52

2 rounds for time of:
15 wall-ball shots, 8-10-lb. ball (10 lb dumbbell thrusters)
15 box jumps, 12-20-inch (onto bench press bench)
3:12

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F/32/5’5”/128lbs

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Posted: 03 July 2014 12:37 PM   [ Ignore ]   [ # 12 ]
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OPG57 - 03 July 2014 07:26 AM

Lea Ann Rest day.  I was going to do weeding but daughter had chores using wheel barrow and square point shovel that I use for the job. Decided to make up a routine. started walking our sled /running track. At every corner I would alternate 20 pushups next corner 20 air squats.  My property is 100 yards wide x 200 yards deep.  I did 5 laps total for 200 push ups   200 air squats. 1.66 miles.  Nice little workout actually, I will have Lea Ann do this tomorrow. I will challenge myself to be able to jog this instead of walking in future.  Have a great day all wink

Nice job 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”/190

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Posted: 03 July 2014 12:44 PM   [ Ignore ]   [ # 13 ]
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83 Degrees
60% Humidity

Warm up:
Trying to remember how to do a Turkish Get-up

140703
5RFT
30 lb Dumbbell Turkish Get-ups, 21 Reps
Run 400 Meters

1:03:38

Comments:  I was confused when I had started the last 400 meter run and looked at my watch.  I’d never seen it go over an hour.  Evidently it just starts over again…  I was deliberately slow on the TGU’s as I have a habit of dislocating my shoulders.  My splits varied between 11 minutes per round and 14 minutes per round.  While the overall workout was physically taxing, that was definitely more of a mental workout.  I had to sub the 30 lb dumbbell as our garage ceiling is only 8 feet and I kept hitting it with a barbell.  Time to go drink a gallon of water.

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”/190

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Posted: 03 July 2014 01:40 PM   [ Ignore ]   [ # 14 ]
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Squats, Back extensions, Push-ups
Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups
10:50
Kyla 15:47 Push up progressions

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 03 July 2014 02:00 PM   [ Ignore ]   [ # 15 ]
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TM79 - 03 July 2014 12:44 PM

83 Degrees
60% Humidity

Warm up:
Trying to remember how to do a Turkish Get-up

140703
5RFT
30 lb Dumbbell Turkish Get-ups, 21 Reps
Run 400 Meters

1:03:38

Comments:  I was confused when I had started the last 400 meter run and looked at my watch.  I’d never seen it go over an hour.  Evidently it just starts over again…  I was deliberately slow on the TGU’s as I have a habit of dislocating my shoulders.  My splits varied between 11 minutes per round and 14 minutes per round.  While the overall workout was physically taxing, that was definitely more of a mental workout.  I had to sub the 30 lb dumbbell as our garage ceiling is only 8 feet and I kept hitting it with a barbell.  Time to go drink a gallon of water.

Great job to all of you today!

Heck of a Job with that humidity level. Just curious. Did you alternate arms on 21 reps TGU or do 21 with each arm? I’ve done that myself.  check out this version of TGU. I like his choice of KBs LOL    http://youtu.be/uDQUlshxO_8    Heres a guy doing TGU with 185 lbs barbell. Unreal!!!  http://youtu.be/bwLJT5MV8cs

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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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