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Tuesday, July 8th, 2014 - The Not Filthy Fifty?
Posted: 07 July 2014 05:02 PM   [ Ignore ]
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TUESDAY 140708

For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extentions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

Post time 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.

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: 07 July 2014 07:17 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rx’d

Women - 14 ib/ 20”

Pack:
For time:
35 pull-ups
35 push-ups
35 sit-ups
35 back extensions
35 wall-ball shots, 20-lb. ball
35 box jumps, 24-inch

Women - 14 lb/ 20”

Puppies:
For time:
20 pull-ups (beginner or assisted okay)
20 push-ups
20 sit-ups
20 back extensions
20 wall-ball shots, 8-12-lb. ball
20 box jumps, 12-15”

Buttercups:
10-15 pull-ups (beginner or assisted)
10-15 push-ups
10-15 sit-ups
10-15 back extensions
10-15 wall-ball shots,6-10-lb. ball
10-15 box jumps, 12-15”

A couple of things:
First usual warnings about the GHD.  If you don’t do these on a regular basis, don’t do them in a metcon.  Add them in to your warm up or cool down routine and get acclimatized to them.
Second on the back extensions.  I am not a fan of these for time.  I would much prefer hip extension where the spine is braced and neutral.  If you choose to do hip extensions instead of back extensions note it as such in your comments.  If you choose to do back extensions be careful.  Better to sacrifice a little bit of time than your lumbar disks.
Finally wall balls.  The wall ball is simply a squat and toss.  Ball held at your chest, perform a good squat on the return to standing about 6"inches from the top, explosively open your hips and toss the ball to the target.  A couple of problems.  People tend to try to catch the ball while they are moving to the bottom of the squat.  If you are very good and have great squats this works.  If you don’t the ball gets away from you and the wall balls become tragic.  It is much better to receive the ball while standing and then do a controlled squat.  The second problem is people try to explode out of the bottom of the squat to throw the ball.  This is exhausting.  Save the explosion for about the same distance you would push press from.  Same effect, less tiring.

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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: 08 July 2014 02:42 AM   [ Ignore ]   [ # 2 ]
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Thanks for the tips on wall balls.  I struggle with those and have never seen these bits of wisdom before.

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35/m/6’2”/170

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Posted: 08 July 2014 03:48 AM   [ Ignore ]   [ # 3 ]
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5 am WOD July 8, 2014
Hanging flutter kicks
Sit ups
Old fashioned jumping jacks

Mobility
Bottom of squat
Pigeon
Center split
Sotts press PVC

5x 2 rep per leg
barbell weighted step ups 20 inch
50, 70, 90, 90, 90
Used 25 kbells, 35 kbells, 45 lb plates

Wod Complete 10 rounds for time of:

-3x front squat 135

-40m suicide sprint (10m x 4 increasing)

*Front squats must be taken from the ground
14:31


Pack:
For time:
35 pull-ups 10-5-5-5-5-5
50 push-ups
50 v sit ups
35 back extensions on stability ball
35 wall-ball shots, 20-lb. ball
35 box jumps, 24-inch
20:14


Butt kicker today

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 08 July 2014 05:14 AM   [ Ignore ]   [ # 4 ]
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W/U
1k row
stretch
handstands
burgener
3x Samson, shoulder pass

deadlift
10 x 95 5 x 135 5 x 145 3 x 155 1 x 185
3 x 215
10 x 95

2/3 mile run

140706
4 rounds
400 m run
2:00 rest
1:47 1:52 1:53 1:50

$o
2/3 mile run

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 08 July 2014 06:03 AM   [ Ignore ]   [ # 5 ]
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140708

Pack:
For time:
35 pull-ups
35 push-ups
35 sit-ups
35 back extensions
35 wall-ball shots, 20-lb. ball (subbed thrusters, 2x15 lb dumbbells)
35 box jumps, 24-inch

Time: 10:07

Pull-ups broken 15-5-5-4-3-3, pushups broken 20-5-5-5, situps unbroken, back extensions (hip) broken 25-5-5, thrusters broken 20-15, box jumps broken 20-15 (step downs).

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M 52/5’10”/180

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Posted: 08 July 2014 06:24 AM   [ Ignore ]   [ # 6 ]
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20140708 Tue
“Bell”
Buttercups Plus
3 rounds
15 deadlifts, 135#
15 pull-ups (green Rogue band)
9 front squats, 95#
12:39

RIP.

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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: 08 July 2014 06:38 AM   [ Ignore ]   [ # 7 ]
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loon - 08 July 2014 06:03 AM

140708

Pack:
For time:
35 pull-ups
35 push-ups
35 sit-ups
35 back extensions
35 wall-ball shots, 20-lb. ball (subbed thrusters, 2x15 lb dumbbells)
35 box jumps, 24-inch

Time: 10:07

Pull-ups broken 15-5-5-4-3-3, pushups broken 20-5-5-5, situps unbroken, back extensions (hip) broken 25-5-5, thrusters broken 20-15, box jumps broken 20-15 (step downs).

I haven’t done this yet, but this looks like a great time.

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35/m/6’2”/170

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Posted: 08 July 2014 07:07 AM   [ Ignore ]   [ # 8 ]
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87 Degrees
53% Humidity

Warm Up
3 Rounds:
Samson Stretch
Quad Stretch with Opposite Hand Holding Pull-up Bar (Alternate)
Hamstring/Calve Stretches

140708
For Time:
50 Pull-ups (First 22 unbroken, PR) 3:11
50 Push-ups 2:12
50 GHD Sit-ups 3:07
50 Back Extensions 2:03
50 Thrusters, 45 lb Barbell 3:27
50 Box Jumps, 24” 4:05

17:55

Comments:  Those Pull-ups felt really good.  The Push-ups, however, were awful.  I need to start working those back into my warm-ups.  I think I only got 20 on the first set, then less than 10 after that.  GHD Sit-ups were done on my bench (20” high) with my feet hooked under a contraption that I made.  I did get a hyper extension, but not a full GHD sit-up.  The Back Extensions were probably more Glute-Back Extensions and were also done on the bench so I only went down about 45 degrees.  Subbed Thrusters for Wall Ball and they were rough.  But not as rough as the Box Jumps to finish it off.  As you can see by the splits, once I got to Thrusters it all just started to unravel.  gulp

I might just take the day off from work and go do that swimming workout.  Great job to everyone 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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Posted: 08 July 2014 07:20 AM   [ Ignore ]   [ # 9 ]
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TM79 - 08 July 2014 07:07 AM

87 Degrees
53% Humidity

Warm Up
3 Rounds:
Samson Stretch
Quad Stretch with Opposite Hand Holding Pull-up Bar (Alternate)
Hamstring/Calve Stretches

140708
For Time:
50 Pull-ups (First 22 unbroken, PR) 3:11
50 Push-ups 2:12
50 GHD Sit-ups 3:07
50 Back Extensions 2:03
50 Thrusters, 45 lb Barbell 3:27
50 Box Jumps, 24” 4:05

17:55

Comments:  Those Pull-ups felt really good.  The Push-ups, however, were awful.  I need to start working those back into my warm-ups.  I think I only got 20 on the first set, then less than 10 after that.  GHD Sit-ups were done on my bench (20” high) with my feet hooked under a contraption that I made.  I did get a hyper extension, but not a full GHD sit-up.  The Back Extensions were probably more Glute-Back Extensions and were also done on the bench so I only went down about 45 degrees.  Subbed Thrusters for Wall Ball and they were rough.  But not as rough as the Box Jumps to finish it off.  As you can see by the splits, once I got to Thrusters it all just started to unravel.  gulp

I might just take the day off from work and go do that swimming workout.  Great job to everyone today!

Great time Trent 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: 08 July 2014 07:21 AM   [ Ignore ]   [ # 10 ]
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Snatch Balance, V Ups, KBS

Before: 500m row, 2x10ea pass throughs, PVC OHS, squat long jumps; 30 pushups

MOW: 3x 10# wrist rolls

S/T: back squats
135x5, 185x5, 225x3, 255x3, 285x2, 300x2PR (previous was 295 in May)

5 RFT
2 snatch balance 135
20 V ups
15 KBS 1.5 pd
10:25

After: two snatch balance 135

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

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Posted: 08 July 2014 07:33 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 08 July 2014 07:20 AM
TM79 - 08 July 2014 07:07 AM

87 Degrees
53% Humidity

Warm Up
3 Rounds:
Samson Stretch
Quad Stretch with Opposite Hand Holding Pull-up Bar (Alternate)
Hamstring/Calve Stretches

140708
For Time:
50 Pull-ups (First 22 unbroken, PR) 3:11
50 Push-ups 2:12
50 GHD Sit-ups 3:07
50 Back Extensions 2:03
50 Thrusters, 45 lb Barbell 3:27
50 Box Jumps, 24” 4:05

17:55

Comments:  Those Pull-ups felt really good.  The Push-ups, however, were awful.  I need to start working those back into my warm-ups.  I think I only got 20 on the first set, then less than 10 after that.  GHD Sit-ups were done on my bench (20” high) with my feet hooked under a contraption that I made.  I did get a hyper extension, but not a full GHD sit-up.  The Back Extensions were probably more Glute-Back Extensions and were also done on the bench so I only went down about 45 degrees.  Subbed Thrusters for Wall Ball and they were rough.  But not as rough as the Box Jumps to finish it off.  As you can see by the splits, once I got to Thrusters it all just started to unravel.  gulp

I might just take the day off from work and go do that swimming workout.  Great job to everyone today!

Great time Trent wink

Thanks 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: 08 July 2014 08:08 AM   [ Ignore ]   [ # 12 ]
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3 min - Singles
500m - Row


Pack:
For time:
35 pull-ups
35 push-ups
35 sit-ups
35 back extensions
35 wall-ball shots, 20-lb. ball
35 box jumps, 24-inch

11:14

felt good.  back of left should was bothering me after the row / burpee jump over the rower workout awhile ago.  feels like it’s on the mend.  been subbing some cycling in to get more rest.  next time i will do 40 reps of all exersizes.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 08 July 2014 08:46 AM   [ Ignore ]   [ # 13 ]
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Warm Up


Strength:
1) 3x squat clean + 1x split jerk: 10 rounds - every 2 minutes, perform 3+1. Work up to a max for the day.
115-125-135-145-155-165-175-185-195-205 3 RM PR

2) Halting clean deadlift (1” above knee) - 5 sets x 3 reps. Work up to 120-130% 1 RM clean. Perform a negative going down after the 3rd rep of each set.
275 x 3 for 5 sets

WOD: Complete 4 rounds for time:
-30x reverse lunges BW
-400 m row
-10 push ups

16:10:80


Conditioning:
3 hrs mistrial arts class PM.

Squat cleans felt awesome today. Elbows were going through and I was transitioning smoothly. I did break the 195 and 205 into three singles with a jerk on last one. Have a good one guys.

Done.

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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: 08 July 2014 09:15 AM   [ Ignore ]   [ # 14 ]
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jennmedic - 08 July 2014 08:46 AM

Warm Up


Strength:
1) 3x squat clean + 1x split jerk: 10 rounds - every 2 minutes, perform 3+1. Work up to a max for the day.
115-125-135-145-155-165-175-185-195-205 3 RM PR

2) Halting clean deadlift (1” above knee) - 5 sets x 3 reps. Work up to 120-130% 1 RM clean. Perform a negative going down after the 3rd rep of each set.
275 x 3 for 5 sets

WOD: Complete 4 rounds for time:
-30x reverse lunges BW
-400 m row
-10 push ups

16:10:80


Conditioning:
3 hrs mistrial arts class PM.

Squat cleans felt awesome today. Elbows were going through and I was transitioning smoothly. I did break the 195 and 205 into three singles with a jerk on last one. Have a good one guys.

Done.

Well done my friend. Would love to see a video of your workouts one of these days, I bet it would be inspirational .we’ll call it Firemen gone wild LOL  Great Numbers 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: 08 July 2014 09:19 AM   [ Ignore ]   [ # 15 ]
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95 Degrees
35% Humidity

Warm Up: 140708

140706
5RFT:
Swim 200 Meters (Freestyle)
Rest 2 Minutes

Splits:
Round 1: 3:00 (PR. First Attempt in Crossfit)
Round 2: 3:00
Round 3: 3:19
Round 4: 3:23
Round 5: 3:35

Total Rest Time: 8:00
Total Time: 24:17

Comments: Sorry about that, Shoulders…  Well, evidently the kids don’t like coming out to the pool in the middle of the day.  I went up to the neighborhood pool and was delighted to see one lady reading her book and nobody in the pool.  I measured off the distance from one side to the other using my feet (one in front of the other, etc.) and left an inch or two of space between them as my feet don’t quite measure one foot.  I counted about 85 feet, or roughly 25 Meters.  So I did 8 laps per round.  That was my first time swimming laps since summer league when I was about 15 years old (so 20 years ago).  Man that was a humbling experience.  Swimming is MUCH harder than running.  On the last round, my arms were pretty much just slapping the water.  The sign said that the pool opens at dawn so I plan to go up there first thing in the morning from here on out as there are no lap lanes.  I will definitely sub swimming in for rowing and running some for the rest of the summer.  This is mainly to give me knees a break and to challenge myself even more. 

A Note on the Multiplier:  Garddawg recommended in his post for this workout to double the distance for running.  It has been my observation that multiplying the distance times 4 may be more like it.  So 1:4 Swim:Run.  At least that is the case for me.

Great job today everyone!

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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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