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Tuesday, May 7th, 2013 - Rest Day
Posted: 06 May 2013 04:39 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: 07 May 2013 12:19 AM   [ Ignore ]   [ # 1 ]
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06/05/03

Nastry Girls
3 rounds for time of:
35 Squats
15 pull ups
15 ring dips
40kg hang power cleans 10 reps

Time 9’ 29”

I scaled this back quite abit I have been feeling really fatigued of late, gaseed me out and im glad I scaled it back otherwise I dont think I would have finished it.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 07 May 2013 03:49 AM   [ Ignore ]   [ # 2 ]
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Buy in
800 m jog

2 min bottom of squat
2 min down dog
2 min up dog

Strength
5 x 185 dlift
15 x 225 dlift ( pulled broken, 1 set of 10 then 5.  Disappointing

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds. (Per GardDawg’s Fran rant I scaled the weight to 105 which allows proper movement) and unbroken sets with significant exertion.
Ring dips

8:15

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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: 07 May 2013 03:54 AM   [ Ignore ]   [ # 3 ]
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Front Squat 10-10-10-10-10 reps

135#x10, 155#x10, 165#x10, 170#x10, 175#x5 - break 175#x5. I just didn’t have it in me to string all ten together at 175#.

Can’t wait to see how my legs feel tomorrow. After the front squats I cashed out with 30 minutes on the bike, and then rode the motorcycle for the hour commute to work. Nice and stiff as I got off of the motorcycle.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 07 May 2013 04:02 AM   [ Ignore ]   [ # 4 ]
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130506

“Nancy”

Pack:

5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps

Post time to comments.

Compare to 120603.

Time: 15:05

Last time 120603: 15:58 with 65 lbs

Runs on dreadmill, 7:13/mile pace first 4 rounds, 7:03 last.  Could maybe try all rounds 7:03.  All OHS unbroken, could probs go a little heavier.  More of a shoulder challenge than a leg challenge.

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M 52/5’10”/180

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Posted: 07 May 2013 05:10 AM   [ Ignore ]   [ # 5 ]
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@No Coast

Warm-up
750m Row
3x: 10 Hollow Rock, 10 KB Swing @16kg, 10 Goblet Squat @16kg, 10 Kipping Swing
Group Stretch

Strength
1x ME PU…29

Warm-up #2
Clean Barbell Complex
Thruster: 5x45, 3x75, 3x75, 3x95, 3x125

WOD
5x
7 PU
7 Thruster, 95#
7 Burpee

Time: 7:01
PUs and thrusters UB. Burpees were slow. Too much time in transition.

3x: 1:00 Plank Hold/2:00 Rest

3x10 Back Extension

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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: 07 May 2013 05:11 AM   [ Ignore ]   [ # 6 ]
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WOD #2
Puppies
Four rounds for time of:
Row 500 meters
45 pound Bench press, 10 reps.

17’39’‘

I also did a warmup (just one round) with assistance for pull-ups and I did bench dips.

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F/25/5’3”/130 lbs
First WOD on May 6 2013.

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Posted: 07 May 2013 05:52 AM   [ Ignore ]   [ # 7 ]
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Elizabeth

21-15-9

Cleans 89 pounds
ring dips, assisted at the bottom

6:38

My son, Radyn worked out with me today. He’s 10 years old and 84 pounds.

He did the same reps with a 33 pound bar for the cleans
bar dips, he completed being assisted at the bottom

7:26

Woot, woot! star

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“Insanity is doing the same thing over and over again and expecting different results.” Albert Einstein

sunglas

F/5’2”/150/47
XFIT BDAY 082910

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Posted: 07 May 2013 06:42 AM   [ Ignore ]   [ # 8 ]
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Elizabeth

21-15-9
power clean 95# - 85#
ring dips

10:03

Previous: 7/2012
21-15-9
power clean - 55#
12-9-6
ring dips
6:03

Dips were done on handles of ghd. Wrists are still messed up, hampered me a bit.

Monday
Active Rest
2 x 3 pos snatch (high hang + hang + power)
2@45#, 1@55#
20 kb snatch - 20#
20 kb clean

2 in the garage with me, no time or motivation to do full wod.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 07 May 2013 07:08 AM   [ Ignore ]   [ # 9 ]
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21-15-9
Bench Press, 135#
Box Jumps, 24”
Evil Wheels

B/I: CFWUx3

Wod: 10:17

C/O: 3/4 mile run

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M/36/5’7”/157

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Posted: 07 May 2013 08:06 AM   [ Ignore ]   [ # 10 ]
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FS, SU (BS, floor press)

Wu: Yes

CFSB:
BS; graduate—> 3x77.5
Floor press; graduate—> 3x95

Skill: Front squat

WOD:
3 RFT
20 Front squat, 42.5 kg
100 SU
6:25

MWOD:
K* 10 minutes

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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: 07 May 2013 08:07 AM   [ Ignore ]   [ # 11 ]
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Tuesday, May 7th, 2013- Front Squats

Warm Up:

Row 500M
25 Squats
Stretching
PVC pass throughs


WOD:
Front Squat 10-10-10-10-10 reps
[Warmed up with empty bar 10 reps, 95, 95, 105,115, 115]

Form felt good, just have to watch when I rack the weight back on the pins to not put the weight on my wrists, caught myself doing that a couple of times. I thought I could do more but didn’t want to push my luck and be too sore for tomorrow’s running WOD.

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Donald K. Toro

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Posted: 07 May 2013 09:46 AM   [ Ignore ]   [ # 12 ]
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WU:
running drills and mobility

O-lifting:
Back Squat - 250x3, 290x3, 335 x 3 x 2
Power Snatch + Snatch Push Press + OHS - 135 x (3+3+3), 150 x (3+3+3), 160 x (2+2+2) x 3
Power Clean + Front Squat + Jerk - 175 x (3+3+3), 185 x (3+3+3), 205 x (3+3+3) x 3
Snatch Pull - 205 x 4 x 4

mini WOD:
3 sets; no rest:
300m Row
15 DB Push Press 40#

time: 5:00.1

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M 31/6’0”/209 lbs.

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Posted: 07 May 2013 09:49 AM   [ Ignore ]   [ # 13 ]
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Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.

43.5kg

Rack Pull 7 RM
*mid-shin to lockout
90kg
Weighted Pull Ups 5 RM
8.5kg (kipping)

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 07 May 2013 11:18 AM   [ Ignore ]   [ # 14 ]
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Sumo Deadlift
3-3-3-3-3
185-225-245-265-275


HSPU
EMOM for 12 minutes
3-3-3-3-3-3-3-3-3-3-3-3-3

I hadn’t worked on HSPU for awhile so I thought I’d throw them in.

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 07 May 2013 12:07 PM   [ Ignore ]   [ # 15 ]
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warm up: walk 200m, run 1.5 miles, stretch

workout:

3 rounds of:
10 jumping pullups (focus on negative release)
25 air squats
10 pushups

3 rounds of:
10 body rows
25 air squats
21 bicep curls, 20# barbell
15 (per side) standing, oblique crunch, 10# DB

3 rounds of:
12 chest press, 25# DBs
20 leg raise/hip raise on bench
10 (per arm) overhead tricep extension, 10# DB
20 plank jacks

Abs, 2 rounds of:
60 bicycle crunches
20 pilates roll ups
20 reverse crunches
20 plank twists
30 sec headstand with alternating leg drops (15 per leg)

Stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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