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Sunday, December 4th, 2011 - Rest Day
Posted: 03 December 2011 09:07 PM   [ Ignore ]
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Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com

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: 03 December 2011 09:09 PM   [ Ignore ]   [ # 1 ]
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Currently 8116 votes right now. Up from 7985 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 83388. Up from about 77949 yesterday.

If you’re a US resident, please vote and spread the word.

Garddawg - 25 October 2011 07:31 PM

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

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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: 04 December 2011 12:35 AM   [ Ignore ]   [ # 2 ]
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WOD 111129 (Pack)
3 RFT of:
5 Hanging ring extensions (5 each side),
5 forward rolls,
5 backward rolls - didn’t finish
10 Sots press 25lb
Time: 16 mins

Only got through 2 backward rolls on round 2 and then gave up - made me feel too nauseus - had to break for a couple of mins after each one. Gave up on the time. I’ve never felt so sick during a crossfit workout.

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M/47/80kg

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Posted: 04 December 2011 02:14 AM   [ Ignore ]   [ # 3 ]
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got to start sometime!  nailbiting

111203 - WOD but with:

220m run instead of row
20 push-ups per round

result: 6 rounds + 110m run

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Posted: 04 December 2011 02:52 AM   [ Ignore ]   [ # 4 ]
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WOD 111128

60 kg Deadlift, 21 reps
Handstand walk 21 meters HSPU Progression 21
60 kg Deadlift, 15 reps
Handstand walk 15 meters HSPU Progression 15
60kg Deadlift, 9 reps
Handstand walk 9 meters HSPU Progression 9

5:31

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M43/180cm/80kg

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Posted: 04 December 2011 05:49 AM   [ Ignore ]   [ # 5 ]
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Rest day today.

Stabbed hand with screwdriver today, so will be very legs and cardio orientated for a while.

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25/M/5’11’‘/91kg

‎“I lift weights… I dont fucking count them” - Paul Murray.

Stats:
Max Deadlift = 165.3kg/364#    Fran = 12:30  
Max Back Squat = 100kg         Helen = 11:20
Max Clean = 75kg               Run 5K = 20:45
Max Snatch = 55kg               Diane = 13:30
Max Heaves = 12        
Max HSPUs = 9

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Posted: 04 December 2011 05:55 AM   [ Ignore ]   [ # 6 ]
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Dumbbell Grace

Wu: Stretch, 4 x Bu Wu, shoulder mobility, 2 x 10 pull up, back extension, sit up

Skill/strenght: Front squat dumbbell work up to 2x22 - 2x22 - 2x22 - 2x22 - 2x22kg

Wod dumbbell Grace
30 clean and jerk for time, 16kg
3:10 Plan was to use 40kg barbell, but it was occupied. Deducted 20% from 40kg. Don´t know if thats right, but I know that 20kg dumbbells would be hard!

Co: 3 x 10 hang power snatch 27kg for form, stretch

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 04 December 2011 07:16 AM   [ Ignore ]   [ # 7 ]
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Voted.

Front Squat 82kg x5 PR

Metcon AMRAP 10
- 30 DU’s
- 25 push-ups
4Rds + DU’s
Damn DU’s are push-up killers!

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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric

“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound

“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick

M/44/5’10”/75kg

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Posted: 04 December 2011 07:26 AM   [ Ignore ]   [ # 8 ]
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Complete 5 rounds:
10 Lateral KB Swing RT - 12kg
40m Shuttle Run
10 Lateral KB Swing LT - 12kg
40m Shuttle Run
Rest 60 secs between rounds

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 04 December 2011 07:29 AM   [ Ignore ]   [ # 9 ]
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21, 15, 9
135# deadlift
handstand walk meters

9:15

I lowered the weight to try to work through some knee and hip pain. Took a little time off, now I am picking my way through the wods I missed to do things that will help with recovering.

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There are no problems, only opportunities.
M 37/5’9”/160

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Posted: 04 December 2011 08:10 AM   [ Ignore ]   [ # 10 ]
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Gymnastics:
10 min Practicing -
- Backward Rolls
- Forward Rolls
- Back Extension Rolls

WOD -
AMRAP 20 mins:
Row 250m
25 Pushups
Rx’d
8 Rounds + 250m Row + 23 Pushups

Arghh, 2 pushups short of 9 rounds! All pushups were full chest to deck gymnastic style pushups. Tried to tuck my shoulders back and cue external rotation on each rep. Rows were 52-54 secs, took them as more of an active rest as i knew pushups would be the main workout.

Cashout:
- 100 Superman Rocks
- 100 Hollow Rocks

1 min Planche Progressions - Frog Stand - 44s/11s/5s (3 sets)
1 min Front Lever Progressions - Tuck - 45s/10s/5s (3 sets)

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Crossfit Birthday: April 25th 2010
M/20/5’10/168

Stats:
385lb Deadlift             Fran = Rx’d 5:00 mins        
275lb Back Squat         Helen = Rx’d 8:21 mins
200lb Clean               Run 5K = 20:02 mins
170lb Snatch             Jackie = Rx’d 6:54 mins
Pullups - 31               HSPUs - 21

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Posted: 04 December 2011 08:55 AM   [ Ignore ]   [ # 11 ]
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December 4, 2011

Back Squats 5-5-5-5-5

Warm up

Back Squats 205 lbs x 5, 225 x 5, 235 x 5, 240 x 5(PB), 225 x 5

Total load all lifts 5550 lbs (PB)

Cool down - 5K Walk 43:15 (PB)

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 04 December 2011 09:19 AM   [ Ignore ]   [ # 12 ]
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CFSB3 & incline dbs, tricep pressdown, barbell row, ab rollouts (saturday & sunday)

Saturday
warmup:
10 snatch balance
10 ohs
10 good mornings

CFSB3 w1/d3
Deadlifts
warmup: 5x85, 105, 125#
work: 5x135, 165, 175#(5)
last set max reps
*No metcon*

Sunday
warmup:
w/16.5# bar
10 good mornings
10 ohs
10 c&j
10 snatch
stretching

CFSB3 w1/d4
Bench Press
warmup: 5x35, 40, 50#
work: 5x55, 60, 70#(10)
last set max reps

Recon Ron Pull ups
Step 7/13: 4-4-2-2-2

WOD - nft
2x15 incline dumbbell - 15#
2x10 tricep pressdown - blue band
2x10 curl grip barbell row - 45, 55#
2x15 ab rollouts

Cashout
Hanging lights, lights and more christmas lights

Deadlifts felt extremely heavy… like they were nailed to the ground. Today felt good. Ab rollouts were killer.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 04 December 2011 09:37 AM   [ Ignore ]   [ # 13 ]
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WOD 111125

Hang power snatch 3-3-3-3-3 reps

85-95-95-105-115 (failed on 3rd rep)  + for good measure:  120F

c/o:  2x5 deadlift 185 lbs, 2x3 back squat 225, 50 situps

Voted

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M/42/5’9”/180
First WOD 23 Aug 2011

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Posted: 04 December 2011 10:12 AM   [ Ignore ]   [ # 14 ]
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Voted

BC Day 4

DU prax

1 mile jog (POSE) in VFFs

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 04 December 2011 01:03 PM   [ Ignore ]   [ # 15 ]
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Rest day

Went ice skating at our local arena.  Well, held onto the side and tried not to fall down, about ten times around the rink in 45 minutes.  tongue rolleye

Decided that next time, I will let go of the sidewall - so I need a helmet.  I wonder if I can wear my bike helmet…  question  I’ll find out.

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F/38

“Rivers know this: there is no hurry. We shall get there some day.”
― A.A. Milne, Winnie-the-Pooh

Goal: full plank push-up

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