“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6776/
I had to substitute regular dips, but I'm getting stronger at least. I can actually do all the dips myself and no longer need that weighted assist machine.
Final Time: 11:56
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6751/
Well, I did the Big Dawg workout, but had to modify it with the weighted assist machine (70lbs) because my pullups still suck.
Final Time: 14:28
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6738/
WOOHOO! My first real WOD where I did everything as prescribed. Yay big dawg Joe!
Total time: 30:51
Buy in:
Pullups, Pushups, Situps all to failure (1 round)
Squats:
275, 300, 315, 330, 350 all for 3 reps
Cash out:
Legs to bar 2 sets of 5 reps
All together this workout took about 20 minutes from start to finish. I do want to say one thing about the legs to bar exercise. I thought this was going to be a really simple thing, but what a surprise! My arms were worked, my legs and abs were worked, it's really a surprising movement that engages way more than just your lower abdominals as I expected.
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
50 Inverted Burpees
Puppies:
25 Inverted Burpees
“Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6678/
Big Dawgs:
as rx’d
women 35#
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#
Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)
Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
http://www.crossfitbrandx.com/index.php/forums/viewthread/6657/
My goal for today is the following:
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
I can do the deadlifts with 155, but the power cleans I can barely manage with 135, so I'll have to go a bit lighter.
UPDATE:
This workout is amazingly brutal. In fact, I'd say it's the hardest one I've done yet.Judging by what I saw on the Brand X forums tonight, I'm doing something wrong both with warm-ups and cool-downs. I need to do a better job of both. I'm also slow doing the reps or I'm resting too much based on everyone else's times. However, I did have a lot of weight changing going on so that's probably a large part of it right there. I guess the idea behind this is to be fast, only use the heaviest weight that you can do on the lightest exercise, which in my case is the cleans. Next time this comes around I'm gonna have to review my notes here.
Well today pretty much sucked. I got some well needed rest, but the gym was closed for the holiday and I didn't get to work out. I even ran all over trying to find my pull-up bar, but Walmart didn't have what I was looking for, another Walmart was closed, Target was closed, and Dick's Sporting Goods was closed. So now I'm faced with a dilemma:
Option A: I do today's workout tomorrow and push everything back a day
Option B: I skip today's WOD and just continue as normal
Option C: I do today's workout in the morning and then tomorrow's WOD after class.
I'm thinking C. Doubly so since I just pigged out a while ago and feel pretty bad about it.
Today's Workout of the Day, straight from the main site at www.crossfit.com:
I like that they have an alternative if you don't have rings available, although I think that's a wee too much for most folks. Thankfully the Brand X people are on the case:30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups
Wow. Same as the main site. Looks like Puppies it is.
Puppies:That's much more reasonable ;)
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.
Buttercups:
3 rounds for time of:
Row 250 meters
10 squat thrusters
Run 200 meters
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
http://www.crossfitbrandx.com/index.php/forums/viewthread/6592/
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Holy crap! I thought I was pretty strong and in decent shape. WRONG!
I did 5 minutes on the treadmill to get warmed up mixing run and walk and varied inclines. Then I did some rotator-cuff exercises to get them loosened up, as well as a quick set of 10 of 135 on shoulder presses. Then came the real work...
Shoulder press was 185, 165, 165, 175, 175 all for 1 rep.
Push Jerk was 95 lbs for all 5 sets since this was the first time I've ever encountered this lift.
Rest for the duration of the workout was 2 minutes between sets and all together I was in the gym for almost exactly 60 minutes. Granted that includes checking my boy into daycare and changing, but the bulk of that was actually me working out.
