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Friday, January 13th, 2012 - Rest Day
Posted: 12 January 2012 05:16 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: 12 January 2012 06:34 PM   [ Ignore ]   [ # 1 ]
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dips 4,4,4,2(f)
pull-ups 3,3,3,2(f)*

*working the weakness

10min AMRAP
3x deadlifts 95kg
30x jumpropes

8 rounds completed


plus my copy of Mastering the Zone arrived today.  Lots of good stuff for the weekend.

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M/194cm/96.2kg/38y.o

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Posted: 12 January 2012 09:06 PM   [ Ignore ]   [ # 2 ]
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CrossFit Camp Eggers

Thursday - Rest

Friday -

Clean and Jerk - 3-3-3-1-1-1
45, 65, 85, 95, 105, 115

Tabata 5x5
Squat - 15,14,13,14,14
Pushup - 20, 18, 12, 10, 8
Situp - 8,8,7,7,8
Lunge - 8,9,10,7,8
Tuck Jumps (subbed for double unders) - 20,15,15,16,20

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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: 13 January 2012 05:47 AM   [ Ignore ]   [ # 3 ]
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“Filthy Fifty” modified (again)

For time:
35 Box jump, 20”
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, subbed 20# DB thruster
35 Burpees
35 Double unders

Time: 18:00
2:18 longer than yesterday.  Was able to clean it up a bit and limit the modification today.  Not sure where I lost time, I think the wallball/thruster and burpees were actually quicker today than yesterday.  The repeat wasn’t purposful, just worked out that way (following main site yesterday, at an affiliate today)

Yesterday:

Aaron_CO - 12 January 2012 04:54 AM

“Filthy Fifty” (modified)

For time:
35 Box jump, 20”
35 Jumping pull-ups (subbed bent over barbell row, 45#)
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups (butterfly, no ab-mat)
35 Push press, 45 pounds
35 Back extensions (subbed barbell good morning, 45#)
35 Wall ball shots, 4 pound ball
35 Burpees
35 Double unders

Time: 15:42

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 13 January 2012 06:15 AM   [ Ignore ]   [ # 4 ]
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Proudly reprazzentin’ CrossFit Salerno !

2012.12.JAN - active rest day; 7 hours of combat carpentry

2012.13.JAN (Friday the 13th) Tabrizy Death Circuits.  1 min each of:
- swiss ball pass
- Bent row (95-lb BB)
- Mil. Press (30-lb DBs)
- Squat (95-lb BB)
- Bicep curls (30-lb DBs)
- OH French Press (30-lb DBs)
- crunches
- jump rope
- Push-ups
- Suicides (squat/clean/press + burpee jumping over the bar)

with 6 seconds transition inbetween.  So 11 minutes constitutes one round.  Add one minute of rest, and three rounds later i’m about to die.  Hence the name.

Overall, pleased with effort, but still have a long way to go to get back to where i was pre-hiatus.

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M/32/6’0’‘/220

Stand with me, and for the rest of your life you will never stand alone.  Stand against me…....sh*t, brace for impact

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Posted: 13 January 2012 06:42 AM   [ Ignore ]   [ # 5 ]
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Dang, Metric!  They’re moving too fast for you lately.  Tireless battle as a board administrator Warrior.  As the marine snipers say, “Good Hunting”

I hope the board is not a robo target for posting spam.

J

My WOD for 1-13-2012

From Crossfit BrandX trainer Programming Week 2 day 5

2x
1:00 banded shoulder traction
10 stiff legged dead lifts with a 45# bar
10 box step ups
1:00 couch stretch
1:00 low lunge stretch
Strength:  Focus on catching the bar in the full locked out position as opposed to having to press it out
3-3-3-3-3
Power Snatch @80 #  (power snatch means you catch the bar in slightly knee bent position)  Focused hard on form and was really nailing the catches on the power snatch.
Hang power snatch @ 50# for 15-21 reps Catch the bar with knees slightly bent but start with bar at thighs (this was a gasser)
WOD:  (didn’t time these sprints, timed the rest)  Ran them with purpose and good track form; gunslinger hands, came up out of the start fast with chest high and knees stepping high and planting forward accelerating the first 25-30 meters every run and getting to top speed.

3x 40m dash
30 second rest in between
5x100 m dash
1:00 rest in between
7x 200m dash
2:00 rest in between
Cash Out: (did after the WOD because of time)
10x 10 vertical jumps (touched the rim of basketball goal at home
5 x10 relitively high box jumps 30-36 inches (30 inch)

Hamstrings sore after drive to work.

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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: 13 January 2012 07:05 AM   [ Ignore ]   [ # 6 ]
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7 rounds for time of:
3 cleans at 135 lbs
4 handstand pushups.

5 minutes.

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M/42/5’8”/185

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Posted: 13 January 2012 07:50 AM   [ Ignore ]   [ # 7 ]
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Back Squat and Filthy 50

500m Row
DROMS

BS
WU then
3x 205, 205, 205, 205 (75%1RM)
Just testing my back and working on going low.

“50”
50 Box Jumps, to bench
50 Jumping PUs, hand reaches above bar
50 KBs 12kg
50 Abmat sits
50 PP 15#DBs
50 Abmat Back Ex
50 Thruster 15# DBs
25 Burpees
50 Hurdle Jumps
21:40 Down scaled everything to test my motor…not sure I passed.

Ender
Almonds

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Chris Lanfear
M/42/6’/200ish

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Posted: 13 January 2012 08:04 AM   [ Ignore ]   [ # 8 ]
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Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 13 January 2012 08:36 AM   [ Ignore ]   [ # 9 ]
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120112 WOD Back Squat

WU:
~1000m jog
mobility work
core PT

Back Squat
3-3-3-3-3

115 - 115 (focus on depth) - 130 - 145 (failed on rep 2) - 130 (failed on rep 3)

I will keep following the WOD’s and over time my strength will come.

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Posted: 13 January 2012 08:40 AM   [ Ignore ]   [ # 10 ]
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warm Up
Jump Rope
Push-ups
Sit-ups
Ring Rows
Squats

WOD
3 Rounds of:
2 min Heavy Bag Work
:30 Hang Power Snatch 45lb
(Thanks Big D )

$ out
1 mile on treadmill
9:18

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“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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Posted: 13 January 2012 08:45 AM   [ Ignore ]   [ # 11 ]
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Aaron_CO - 13 January 2012 08:04 AM

Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.

They just come in droves.

One thing you can do to help is report it. (see the link upper right in the post)  That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner. 

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 13 January 2012 08:52 AM   [ Ignore ]   [ # 12 ]
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TexasPatrick - 13 January 2012 08:45 AM
Aaron_CO - 13 January 2012 08:04 AM

Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.

They just come in droves.

One thing you can do to help is report it. (see the link upper right in the post)  That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner. 

TP

Sitting in the forest and can’t see the trees.  I never noticed that button for report before.

J

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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: 13 January 2012 09:07 AM   [ Ignore ]   [ # 13 ]
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JohnStJohn - 13 January 2012 08:52 AM
TexasPatrick - 13 January 2012 08:45 AM
Aaron_CO - 13 January 2012 08:04 AM

Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.

They just come in droves.

One thing you can do to help is report it. (see the link upper right in the post)  That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner. 

TP

Sitting in the forest and can’t see the trees.  I never noticed that button for report before.

J

I know, right? It’s funny what will catch your attention.

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 13 January 2012 09:11 AM   [ Ignore ]   [ # 14 ]
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FS, OHS

Wu: F & J, 4 x Bu wu

Skill/strenght: FS work up to 3x50 - 55 - 55 - 55 - 55kg All good deep squat.
OHS skill 3xbar up to 30kg. Very pleased today. have done 30kg OHS earlier, but today a good form, felt sure, confident! All in control! “Only” 30, but thats 30 more than I´ve squated overhead whit control ever.

Sweat it out
3x5 minutes on the sand-bag, today given the name Mr B. Urpee.

Co: Stretch.

Coming up: Good food and beer! Restday tomorrow so it just might be that there will be a few more beers tonight than usual.

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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: 13 January 2012 09:18 AM   [ Ignore ]   [ # 15 ]
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JohnStJohn - 13 January 2012 08:52 AM
TexasPatrick - 13 January 2012 08:45 AM
Aaron_CO - 13 January 2012 08:04 AM

Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.

They just come in droves.

One thing you can do to help is report it. (see the link upper right in the post)  That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner. 

TP

Sitting in the forest and can’t see the trees.  I never noticed that button for report before.

J

Me neither. Thanks for pointing that out Patrick!

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“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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