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Friday, May 3rd, 2013 - Rest Day
Posted: 02 May 2013 05:41 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 May 2013 01:53 AM   [ Ignore ]   [ # 1 ]
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WOD MU and Run

3 rounds FT

7 muscle-ups
400-meter run

Time 12.00

Got 5 MU unbroken in all 3 rounds, thats a PB.  Really think iv got the technique almost nailed down

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 03 May 2013 02:29 AM   [ Ignore ]   [ # 2 ]
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WOD 28 April

Shoulder press 1-1-1-1-1
40kg-45-50-55-60

Push Press 3-3-3-3-3
40-40-40-40-40

Push jerk 5-5-5-5-5
45-45-45-45-45

Still gaining flexibility in my wrists, so couldn’t go heavy on the 2nd and 3rd exercise without getting some pain.

Finished with:

Bench press
5x5 @ 60kg

Pull ups
3 reps emom for 10 mins

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M 28 / 6’4” / 215lbs

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Posted: 03 May 2013 03:55 AM   [ Ignore ]   [ # 3 ]
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It’s freakin 35 degrees here!  I can’t believe this!

5 am workout

20 Shoulder Passes
2 minutes of flag practice (1 min each side)
2 min bottom of squat
15 Bridge ups

Deadlift
10-165
3-175
2-185
1-195
2-205
1-215
3-225

4 rounds
10 chin ups strict
30 secs l-sit
10 chin ups strict
30 secs l-sit
10 l-sit pull ups

Main site WOD was 100 L sit pull ups.  My L sit bites so I scaled.  Made most of the strict ones as a half hearted attempt to keep knees pulled up but I don’t look like a graceful gymnast doing these.

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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: 03 May 2013 04:15 AM   [ Ignore ]   [ # 4 ]
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5 rounds for time of:

- 400 m run

- 10 push-ups

- 5 burpees

-> 12:37, i’m happy with that result

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started crossfit 03/11/2013
worked out and played american football for 3 years
also doing yoga once a week

M/20/5’8/154

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Posted: 03 May 2013 04:24 AM   [ Ignore ]   [ # 5 ]
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500m Run – 25 x Deadlift (80kg)
500m Run – 25 x Hand Stand Push Up (Progression)
500m Run – 25 x Hand Release Push Up
500m Run – 25 x Kettlebell Swing (24kg)
500m Run – 25 x Burpee

17:42

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M/44/5’10”/173#

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Posted: 03 May 2013 04:51 AM   [ Ignore ]   [ # 6 ]
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WOD 130424

Overhead Squat1-1-1-1-1-1-1 reps

19 - 24 - 26.5 - 29 - 31.5 - 34 - 36.5 kg

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M43/180cm/80kg

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Posted: 03 May 2013 05:26 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
500m Row
2x: 10 GHD Sit-up, 15 Good Morning (unloaded)
Shoulder Pass Thru-Press Series
Group Stretch
3/3/3 DL, HPC, Push Jerk: 45, 75, 75, 95, 115, 135

WOD
DT
5x
12 DL, 155# (scaled to 135#)
9 HPC
6 Push Jerk

Time: 10:52
0:21 over PR at 135#. Wasn’t feeling it today. Too much time staring at the barbell and too many breaks.

Then,

8:00 Shoulder Mobility

Death By Ring Dip: 9:00 + 8 reps...hit a wall in minute 9.

100 Sit-up: 3:34

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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: 03 May 2013 07:06 AM   [ Ignore ]   [ # 8 ]
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Thrusters; Run, Thrusters

Before: dyn wu

Thrusters
45x5, 95x3, 115x2
135-155-165-175-180F

3 RFT
400m run
10 thrusters @75% of today’s max (120)
8:10

Right shoulder still bugging me.

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

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Posted: 03 May 2013 09:41 AM   [ Ignore ]   [ # 9 ]
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Chipper

Puppies
Walking lunge, 50’
20 push-ups
20 double-unders or 40 single-unders
15 knees-to-elbows
2 rope climbs, 15’, or 4 beginner rope climbs
20 box jumps, 12”-24”
20 overhead squats, PVC-45#
15 pull-ups, progressions OK
20 sit-ups

Karen - 12 min, 45# ohs
Ali - 14 min, progressions on most

Was correcting form throughout, times are approx.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 03 May 2013 10:02 AM   [ Ignore ]   [ # 10 ]
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130503 EES: Day 9

Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 9: 2 x 5:
Press: Bench 160-165
Pull: Batwings 30# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210
Squat: HBBS 160-165
Farmer Carry: 80# DBs x 7-9
Midline: Ab Rollouts 3-1

Cash out:
5 min Pull-ups

Everything felt a little easier. The rollouts are giving me an issue though. I tweaked my lower left abs last time and its still a bit tender.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 03 May 2013 11:30 AM   [ Ignore ]   [ # 11 ]
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Regular warm up followed by

Chipper from Tuesday
Pack
Walking lunge, 80’
40 push-ups (4x10)
40 double-unders (still having trouble with double unders)
20 knees-to-elbows (10, 5, 5)
3 rope climbs, 15’
40 box jumps, 18” (4x10)
40 overhead squats, 65#/45# (2x10@ 46#, 2x10@ 37#)
20 regular pull ups, (5,4,3,2,2 for 16 plus 4 purple band assist)
40 4 count flutter kicks

28 min

followed by a 4.5 mile ruck run, further today than I’ve run in a while, again with 3 bricks and 3 liters of water for roughly 25 pounds and a 12.30 pace, not great, but the WOD kicked me hard

Adam

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Posted: 03 May 2013 11:52 AM   [ Ignore ]   [ # 12 ]
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Got BabyFrosty’s cold, but figured I’d warm up and see how it goes.

Buy-In:
Row 500m
Leg Swings x10
Leg Side to Sides x10
Shoulder PT Series 1

Hang Clean 125/2, 145/2, (165/2)3
Rack Jerk 125/2, 145/2, (165/2)2
Back Squat 180/2, 205/2, 235/2 (250/2)2
Snatch Deadlift 115/3, (135/3)3

That hang clean is a 40# PR for a double and 10# PR for a single.

Cash Out:
4 rounds of:
Row 250m
Rest 1:30

48.5+51.7+54.6+50.8=3:25.6

Realized that I didn’t do the stretches I had planned until I was already on the ice.

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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: 03 May 2013 11:57 AM   [ Ignore ]   [ # 13 ]
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Db Clean & Jerk 5x5

CFWU

DB Clean & Jerk 5-5-5-5-5

Total weight: 60-70-80-90-100

Cool-down: Max-rep PU = 30, Handstands, stretching

Really pleased with this.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 03 May 2013 12:23 PM   [ Ignore ]   [ # 14 ]
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Rest day 4 me

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 03 May 2013 12:33 PM   [ Ignore ]   [ # 15 ]
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130422

Pack:

Three rounds for time of:
Run 800 meters
30 Wall ball shots, 20 pound ball (subbed thrusters, 45lb bar)

Post time to comments.

Time: 15:42

Runs done on dreadmill, 7:24/mile pace.  Thrusters broken 20-10 all rounds. Lying on floor sucking wind unbroken.

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M 52/5’10”/180

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