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Monday, September 17th, Rest Day
Posted: 16 September 2012 05:38 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.

And trying something out to see if anyone notices:
Garddawg used to be able to post here a lot more than he does and almost all of what he wrote was incredibly useful to any CrossFitter.
To get that back in front of people again, here’s a blast from the past that might inspire or educate some of you.

From http://www.crossfitbrandx.com/index.php/forums/viewthread/4292/P15/#54784

Garddawg - 21 May 2008 12:42 PM

Doug,
All I need to know in life I learned from my first CrossFit Journal.

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Pretty much all I need to know about diet.  Diet is the way I eat not something I do.  I eat to fuel my day (why I drink may be another story).

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Learn to lift, move and control external objects, learn to control our own body in space, move quickly.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
Keep workouts short and intense.

There is enough stuff in the list above to keep me busy for the rest of my life.  When I get good at something its time to break it down again and start over.

■ Regularly learn and play new sports.

I wonder if chasing BBoJ around constitutes a sport.

2. It amazes me that GD and some of these other monsters can box jump 40+ inches and lift small houses over their head. I don’t let it intimidate me, I just use it as proof of what’s possible.

Working out in a globo gym does suck, but after watching Gonzos video (where he’s working out in a war zone) I have vowed to never * about my gym again.

Radiosound makes two important related points and let me meander on for awhile.  When I started CrossFit I was 43 years old.  I had:
■ Bad knee from a martial arts accident
■ Trouble with my hips from a horseback injury
■ Back problems from a rodeo injury
■ I had broken two vertebrae in my back in the martial arts
■ Dislocated one shoulder
■ Separated the other shoulder
■ I worked a full time job and ran the gym at night not much sleep time
■ Oh almost forgot I have/had asthma

When I started CF Helen caused an asthma attack every time.  So bad that I would still be wheezing a couple of days later.  My first Fran was with 15# dumbells, did not appx. full ROM and took over 15 minutes.  I couldn’t do Diane, deadlifting anything caused my back to spasm for days.  It was painful, but I got up everyday and went back at it.  After a couple of years was able to do most workouts as rx’d.  Every couple of months I would review where I was at and set reasonable goals and work towards achieving them.  When I hit a goal I reset, pick a new weakness and start over.
So I have hit a few goals along the way:
We have someone in our gym who every time box jumps came up would very publicly bray about how bad I was at them.  Okay, pretty much have buried that I think.
15 muscle ups
60 pull ups
2:39 Fran
3:58 Diane
9:50 Helen
If I can do it, anyone can.  Radiosound hit it on the head, what we do proves its possible.

We had a long time student, we will call “Slothful” LOL used to make a big deal of saying “Well you can do that because your Jeff (later Slothful would pick on Connor as well).  Slothful tried to minimize the dedication and hard work it takes to improve.  Slothful had none of the problems listed above.  Plenty of time to workout, unhampered by injury etc.  But Slothful didn’t have any perseverance, self discipline, work ethic and possessed a dearth of character.  Slothful eventually self-immolated.

Why I say Radiosounds two points are related is everyday people here prove it can be done, from an old broken down guy to someone stuck in a war zone with crappy equipment.  In the end character drives us.

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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: 16 September 2012 11:56 PM   [ Ignore ]   [ # 1 ]
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Rest Day today.

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M 48YO 6’2” 182lb

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Posted: 17 September 2012 12:25 AM   [ Ignore ]   [ # 2 ]
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120914

Yesterday 10K run 49 mins.

Today:

£in:
400m Run & 400m Row
Shoulder dislocations
Forward rolls

SWOD:
HSPU Max reps x5
2-2-2-1-2

WOD:

Four rounds for time of:
10 Pull-ups
30 Push-ups
30 Sit-ups

17.43

Push ups were the time killer!  Makes such a differences going chest and hips to the floor.

£out:
Thoracic mobility

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Male 36, 6’1” and 80K
Cambridge, UK
First WOD 18th Sep 2010 and completely addicted!

2012 Goals
-HSPU
-CFSB (aim to be able to do WOD as RXD)

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Posted: 17 September 2012 02:23 AM   [ Ignore ]   [ # 3 ]
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Workout 31.1
Day 1 on travel

Warm-up
800m Run
S/D-S Series
RTC Series

WOD
Tabata (8x 0:20 work/0:10 rest)
Push-up: 16-16-11-11-7-7-6-6
Bent Over DB Row (35#): 10-10-10-10-10-10-10-10
Pull-up Sit-up: 10-10-10-10-10-10-9-9
DB Push-Press (35#): 8-8-8-8-8-8-8-8

Subbed the PUs because hotel gym has no bar.

Then,

8 DB/KB Swing (50#) EMOM for 10:00

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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: 17 September 2012 02:42 AM   [ Ignore ]   [ # 4 ]
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One-hour run
11 km (1h03)
Soaking wet run under Florida’s heavy rainfall…

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F/29/5’10/100

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Posted: 17 September 2012 03:09 AM   [ Ignore ]   [ # 5 ]
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WOD 120910

Split snatch 2-2-2-2-2-2-2 reps

Alternate legs for each rep.

30-35-40-45-50-55 (F 2nd) - 50 kg

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M43/180cm/80kg

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Posted: 17 September 2012 03:10 AM   [ Ignore ]   [ # 6 ]
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Snatches, farmers carry (BS)

WU:
Diesel crew, pass troughs, simpson stretch
200 SU

SWOD:
BS 3x5x62.kg
GHD sit ups 3 x 13 (used a contraption at the gym, not a GHD, but some sort of sit-up thing, where u could get the head lower than the hips)

DWOD:
As many rounds as possible in 15 minutes:
5 One Arm DB Power Snatches - 26 kg
50 yard Farmers Walk with 26 kg x 2 DBs
7 rounds + 5 snatch + 25 y
Did grip become an issue on this one?
Scaled from 100# dumbbells.

MWOD:
K* stuff 10 minutes, special attention to wrists

P.S.
Good reading Metric! Thx for posting!

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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: 17 September 2012 04:51 AM   [ Ignore ]   [ # 7 ]
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Front Squat 5 @ 60%, 5 @ 70%, 4 @ 75%, 4x4@ 80%
40kg,47.5,51,55
GHD Sit Ups 3x12 (swiss ball)

As many rounds as possible in 15 minutes:
5 One Arm DB Power Snatches - 16kg
50 yard Farmers Walk with 16kg DBs

11 rounds, 3 snatches

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 17 September 2012 04:51 AM   [ Ignore ]   [ # 8 ]
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•    Hartslag
Nr.  Sport   Duur   Afstand   Gem. HF   Gem. tempo   Calorieën  

•  Zones
    Tijd in HF-zones   Onderlimiet   Bovenlimiet  
              Zone 3   0%
              00:00:00   131hsm   148hsm  
              Zone 2   36%
              00:25:23   115hsm   130hsm  
              Zone 1   56%
              00:39:18   98hsm   114hsm  
One hour cardio, try keeping it just under 130,  felt like a sponge that was squeezed out wink

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M/56y/1.80m/100kg.
If you want to become number one, train like you are number two.

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Posted: 17 September 2012 04:51 AM   [ Ignore ]   [ # 9 ]
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WU:
3 rounds
10 row pulls
10 squats
10 situps
10 pushups
10 walking lunges

Catalyst training:
Back squats 3x3 240#
Hang Snatch: 5x3 135# (mid thigh)
Halting Snatch Deadlift: 3x3 165# (hip)
Overhead Squat: 5x3 160#

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M 31/6’0”/209 lbs.

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Posted: 17 September 2012 05:05 AM   [ Ignore ]   [ # 10 ]
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Metric - 16 September 2012 05:38 PM

http://www.crossfitbrandx.com/index.php/forums/viewforum/36/

Garddawg - 21 May 2008 12:42 PM

  In the end character drives us.

Thanks, Metric.

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Posted: 17 September 2012 07:29 AM   [ Ignore ]   [ # 11 ]
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30 clean and jerks for time 135lbs (5:41)  Legs were feeling it especially after walking lunges
cashout OHS 2-2 155, front squat 2-3 175, Back squat 3-5 205,205,215

Wife did “seven”
5RFT
7 HSPU progressions, 7 thrusters@30lbs, 7 knee ups, 7-50lb deadlifts, 7 burpees, 7-20lb dumbbell swings, 7 assisted pullups 20lb assist (25:11)

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M36/5-9/160 started strictly following wods 12/09/2011 weight was about 175 workout at global gym

When the going gets tough, the tough try crossfit, then the tough realize they aren’t that tough.

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Posted: 17 September 2012 07:50 AM   [ Ignore ]   [ # 12 ]
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Cindy
5 pull ups
10 pushups
15 squats
AMRAP 20 minutes
Did 10 rounds

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M/22/5’11”/178#
Been working out for about 8 years
New to cross fit

Goals:
50 push-ups without stopping - some where around 30
20 pull ups, no kipping - at about 9
1 mile run under 6:30 - probably around 7:30 now
Bench Press 225#s - did 205 in the spring.
AND MY NUMBER 1 GOAL IS TO COMPLETE 1 HSPU!

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Posted: 17 September 2012 08:03 AM   [ Ignore ]   [ # 13 ]
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Was headed out the door to run some 200m repeats when I got invited to play tennis again, so ended up playing 1hr of singles tennis.

Cold is mostly gone, but still a bit of stuff rattling around in my chest.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 17 September 2012 08:22 AM   [ Ignore ]   [ # 14 ]
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Why Stop Here - 17 September 2012 05:05 AM
Metric - 16 September 2012 05:38 PM

http://www.crossfitbrandx.com/index.php/forums/viewforum/36/

Garddawg - 21 May 2008 12:42 PM

  In the end character drives us.

Thanks, Metric.

Ditto.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 17 September 2012 08:31 AM   [ Ignore ]   [ # 15 ]
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Garddawg - 21 May 2008 12:42 PM

In the end character drives us.

Can’t find the LIKE button. LIKE!

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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