Morning Crossfit @ Brand X

Buy in - Box Squats

WOD
For time:
45 Double Unders
45 Power Snatch #95/65
45 Ring Push ups

Cash out - Handstand work

prinze79 - 10 August 2010 03:39 AM

CFFB day 5
SWOD

Strict Pullups 3 x max reps(3 mins rest between sets)
12,10,9=31 reps

DWOD
10 rounds for time of:
3 Deadlifts,315lbs
5 Clapping pushups
7 Ghd situps(subbed incline situps)
Time=9.40

I haven’t done strict pullups in ages! I always do pullups using a grip with my hands supinated. CFFB programs both types(supinated and pronated) so I gotta get used to em. The metcon went really well for me today. The deadlifts were heavy but I got rounds 1 and 2 unbroken and after that in singles with only a short stance and grip reset inbetween reps. I don’t have bumper plates or padded flooring so all my deadlifts are done dead stop style, no bouncing or dropping. This costs me time and energy im sure but in competing with myself it works just fine! Overall a great workout and im loving the CFFB program!

Gr8 job bud

“ADAMBROWN” - Scaled to ~ Pack

Two rounds for time of:
155 pound Deadlift, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 20 pound ball, 8’
Push Ups (no bench), 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 20 pound ball, 8’
95 pound Clean, 24 reps

Time: 17:33

Supposed to be:
Puppies:
Three rounds for time of:
20 Double-unders
10 Wallball “2-fer-1s”

Men 10-14#/Women 6-10#

Actually did:
3 rounds for no time of:
20 tuck jumps
20 wall balls plus 20 squats with 5 lb. ball

Sunday, August 8th, 2010 - Back Squat/DB OH Walking Lunch/Burpees/OH Walking Lunge

Pack -5lb & 5 minutes
Complete as many rounds as possible in 15 minutes of:
95 pound Back squat, 7 reps
20 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
20 pound dumbbell Overhead walking lunge, 10 steps (left hand)

AMRAM 15 minutes
5 rounds + 20 pound dumbbell Overhead walking lunge, 10 steps (right hand), + 2 Burpees

08/09/2010

Rxd: 3 rounds
500m Row
30 Box Jumps
25 Back Extensions
20 Deadlifts (205#)

scaled WOD:
SDL-HP/BOX/BACK-ext/DEADLIFTS
3 rounds for time
40 Sudo-Deadlift-High Pulls
20 Box Jumps
20 Back extentsions
15 Deadlifts (205#)

Time = 21:40

Great workout.  Tougher than looked on paper.  Felt good though, “good” stiffness this morning…not sore, just knew I had a good workout.

warm up:  max reps pull-ups - 14 (PR)

Back Squat:  5 x 225, 5 x 245, 5 x 255 (maybe a PR?  not sure gotta go check old records)

then,
Complete as many rounds as possible in 12 minutes of:
155 pound Back squat, 7 reps
35 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
35 pound dumbbell Overhead walking lunge, 10 steps (left hand)

3 rounds + 7 BS + 9 WL(RH)

legs are dead now.  stoked about my pull-up PR, gonna start testing this first thing every monday (didn’t work yesterday so today is my monday) when i’m fresh off 1 or 2 rest days.  much more rewarding than judging my progress based on how they go in the middle of met-cons.

Ambiozione - 10 August 2010 07:56 AM

prinze79 - 10 August 2010 03:39 AM

CFFB day 5
SWOD

Strict Pullups 3 x max reps(3 mins rest between sets)
12,10,9=31 reps

DWOD
10 rounds for time of:
3 Deadlifts,315lbs
5 Clapping pushups
7 Ghd situps(subbed incline situps)
Time=9.40

I haven’t done strict pullups in ages! I always do pullups using a grip with my hands supinated. CFFB programs both types(supinated and pronated) so I gotta get used to em. The metcon went really well for me today. The deadlifts were heavy but I got rounds 1 and 2 unbroken and after that in singles with only a short stance and grip reset inbetween reps. I don’t have bumper plates or padded flooring so all my deadlifts are done dead stop style, no bouncing or dropping. This costs me time and energy im sure but in competing with myself it works just fine! Overall a great workout and im loving the CFFB program!

Gr8 job bud

Cheers dude!

Packish
Two rounds for time of:
205 pound Deadlift, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball
185 pound Bench press, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball
95/65 pound Clean, 24 reps

47:22

2nd round I had to lower the clean to 65 pound and then did power clean for the last 12 reps.  Totally sapped of energy.

15k Cycle Ride

Alot of hill work

Workout from last week…

Three rounds for time:
500m Row (sub 50 SDHP with 25lbs bar)
20 box jumps (16” box… I’m a wuss with these after the scrapes I endured last year down my shins)
15 back extensions
15 deadlifts (95lbs)

16:40

box jumps right after SDHP = no fun :(

Adam Brown - pack

Two rounds for time of:
  155 lb deadlift, 24 reps
  24 box jumps, 20”
  24 wall ball shots, 15 lb ball
  135 lb bench press, 24 reps
  24 box jumps, 20”
  24 wall ball shots, 15 lb ball
  95 lb clean, 24 reps
Time = 28:16

“ADAMBROWN”-1 armed(except deadlifts)
2 rounds
45kg deadlift, 24 reps
20” box jump, 24 reps
6kg 1 arm dumbbell thrusters, 24 reps
8.5kg 1 arm dumbbell bench press, 24 reps
20” box jump, 24 reps
6kg 1 arm dumbbell thrusters, 24 reps
8kg 1 arm kettlebell cleans, 24 reps

19:08

Gutted, shoulder very sore today and think it’s time I went to see a physio. Will be doing 1 arm wod’s for the next few cycles.

Cash Out
3 rounds
30 sec hollow rocks
10kg decliine sit ups, 10 reps

Abs were the only part of body not sore, decided they needed some pain too

RIP Adam Brown

DONE….. my gym was an oven after the Deadlifts I was going to yack…
I did 1 round all as Rx
time 19:32. The heat is on full blast in salem mo the only good part of this week is that we have football practice at night

CFSB Cycle 2 Day 9

Deadlift
3x3

390x3, 395x3(PR), 400x3(PR)

12=>15 Reps

255x15

Metcon less than 10 min:

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

as Rx’d: 4:48 (PR)

Gym/Skill Development: worked on butterfly pullup cyclical speed, DUs, 1:30 L-Sit x 3

* I started my 1st attempt at a train much earlier in the day and my mind wasn’t in the right place…I couldn’t even pull 380lbs off the floor for a single and everything up to that point felt really heavy….I stopped and walked away..I came back about 4hours later for a 2nd attempt and stripped the bar and started with 155lbs and worked my way back up and got my mind and focus on track…It is really amazing how your mind controls the body SOOO much…If the mind says NO…the body wont GO!

Anyway….I am happy that I came back and had some PRs…AND most importantly that I came back to it and finished my train.