“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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.

Big Dawgs:
As Rx’d

women - 105#

The Porch:
Three rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

women - 105#

Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps

women 65-75#

Puppies:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Buttercups:
Three rounds for time of:
pvc-25 pound Deadlift, 12 reps
pvc-25 pound Hang power clean, 9 reps
pvc-25 pound Push jerk, 6 reps

Brand X
Buy in
2 x
20 Toes to Bar
3 Handstand Attempts

Cash out
20 Knees to elbows
1:00 total L-sit

HPC + Jerk 1RM

Worked on my technique so I did more than 1RM’s… more like 2-3 for each weight.

Max was 57.5kg

Then:

3 rounds

10 Ring dips (cos I got my new rings!)
10 Wipers (50kg)

7:01

Puppies
3rft
row 250m
10 burpies
run 200m
around 11m (forgot stopwatch)

probably could have done pack this workout. Although the burpies killed me.

“DT”

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

17:23

3 rounds for time.
500m row
21 Burpies
400m run

22:30   This was a tough one to do after Easter weekend. Just a little too much of kids candy.

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups

40 jumping pull-ups and 40 bench dips, split into 10 partitions, of 4/4.

7:21

30 pullups

5:17

Had planned on doing 30 pullups and 30 bar dips, but shoulder sore in dip warmup so cut that out and went with the pullups. Split 4 x 3, 4 x 2 and 10 x 1.

Row-Burp-Run-(barf) and recent pleasures

First wave of invasion of the relatives complete; everyone wants to come to Italy - where were they when we were stationed in the Middle East for four years? Managed to work out almost every day, just couldn’t get to computer to log it. So, here goes partial recap.

Today, did three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Time was 19:44. Way tougher than I imagined. Lost a little bit of breakfast, some banana-n-cafe pukie-foam (bananacino?)

[Note to self for next time - don’t do the first round in 5’, or you might just go ahead and die]

w/u: Row 1k,
80 pushups, first 60 no pause, rested briefly in up position breaking up last 20. last week did 79 no rest, first sign today was going to hurt.
100 situps, feet anchored. also had to pause a few times on this, earlier and more often than usual, sign two.

13 April
Ran 6.4 k with 2k w/u, 1.5 mile timed, 2k cool down.
mile and a half was in 10:01, on target given sore legs and hangover

12 April
Rest

11 April
Ran 6.4 k, 2k w/u,  with 3 sets of 3 min intervals, building with one minute rest after each set, then cool down.
push-ups: 79 no pause
situps: 100

10 April
That walking lunge 100’, pull-ups, sit ups (21, 18, 15, 12, 9, 6) thing from last week.
14:56
(legs and a$$ sore for three days)

9 April
Did something but can’t remember, must not have been very important

I was looking for my results from yesterdays WOD and I couldn’t find them…I guess I forgot to post them!  So here goes.  Done at 0300 on 090413.

Puppies:
3 rounds for time of:
Row 250 meters
10 Burpees
Run 200 meters

12:17.  I am pretty sure that was my time.  I am annoyed that I didn’t post right away like I usually do.

cfsb intro, week 4, day 2, am: deadlifts

WU: 2 min double under practice (barefoot, it really makes missing one suck.)
then some joint loosening (arm circles and whatnot) then..DL: 10x105,7x195
Work:
5x285,5x305,5x315
21x215

felt strong today. I had to really stop myself from doing a fourth set of 5 and then again from adding sets of 15 & 9 for the high rep stuff.

Hey, I’ve got a stupid question, but I’m new so oh well =) is the weight for the workout the weight with the bar included, or the weight you’re putting on the bar?

mbstat6 - 14 April 2009 05:15 AM

Hey, I’ve got a stupid question, but I’m new so oh well =) is the weight for the workout the weight with the bar included, or the weight you’re putting on the bar?

If you lift it, you count it.  Weights = Total weight, including bar.

TP

Muscle up sub: 60 pull ups, 60 dips
Assisted with #6 and #8, respectively (I think that’s 24# and 36# but I could be wrong)
10:29

I was just glad I finished. I really had to talk myself into continuing toward the end. My arms are still killing me.

CFT-

BS:  225, 245, 265
SP:  155, 165 (ties PR), 170(F)
DL:  345, 365, 385