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Saturday, May 11th, 2013 - Rest day
Posted: 10 May 2013 09:19 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: 11 May 2013 12:39 AM   [ Ignore ]   [ # 1 ]
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Unfortunately I came down with a really nasty cold yesterday. I have to take a couple of days off to get back on the mend. I will see you all in a few days when I get better.

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Donald K. Toro

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Posted: 11 May 2013 02:57 AM   [ Ignore ]   [ # 2 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

40#, 45#, 50#, 55#, 60#-During the push presses at 60# I tweaked my upper back and had to stop immediately. That was about 2 hours ago and my back is now seizing up. I just hope that taking it easy for the next couple of days will do the trick and I will be able to get back to the WOD’s on Monday morning. Bad form will get you every time when working with heavier weights. (Well, heavier weights for me anyway.)

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 11 May 2013 02:59 AM   [ Ignore ]   [ # 3 ]
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Power Snatch 6x2 @ 92.5% of 2 RM
30kg

Complete 6 rounds:
10 reps of Sandbag Shouldering - 25kg plate
100 yard shuttle

8:07

Nearly met pukie, very green around the gills!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 11 May 2013 03:27 AM   [ Ignore ]   [ # 4 ]
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The Porch
For time:
95 pound Shoulder press, 10 reps
95 pound Overhead squat, 15 reps
95 pound Push press, 20 reps
95 pound Front squat, 25 reps
95 pound Push jerk, 30 reps
95 pound Back squat, 35 reps

Time 13’ 59”

Overhead squats, Dam they are cheeky!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 11 May 2013 04:19 AM   [ Ignore ]   [ # 5 ]
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Boxjumps (Press, DL)

Wu: Yes

Skill: Snatch (stick-work)

CFSB:
Press; graduate—> 3x55
DL; graduate—> 3x135

WOD:
Find your 1RM boxjump:

92 cm

MWOD:
K* 10 minutes
50 hollow rocks

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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: 11 May 2013 06:46 AM   [ Ignore ]   [ # 6 ]
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WU- Run 500m, 2rds (13 GHD situps, Back extensions, Pushups, Squats, 7 bar dips and 5 pullups)

Michael - Pack

3 RFT
Run 800m
35 Back Ext
35 Situps

18:12.58

CO- Light stretches and laying on the ground.  I was completely gassed at the end.  It was on the treadmill however…

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Male 28/ 6’ 1’‘/ 167lbs 14% BF (According to Army Tape)/ Pack Member.
Maxes for:

Back Squat: 205lbs
Bench press: 165lbs
The Press: 100lbs
Deadlift: 185lbs (been awhile since I have tested this)
Pushup max in 2min: 51
Situp max in 2min: 82
2 mile Run: 12min 24sec
5K run: 21min 15sec

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Posted: 11 May 2013 07:51 AM   [ Ignore ]   [ # 7 ]
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Bike in to work, 8 miles
36:03

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 11 May 2013 07:52 AM   [ Ignore ]   [ # 8 ]
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“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

B/I: Mobility, 500m row

Wod As Rx’d: 6:48

C/O: 500m row, 30 evil wheels

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M/37/5’7”/161

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Posted: 11 May 2013 08:04 AM   [ Ignore ]   [ # 9 ]
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Wednesday 130508

Pack
12-9-6 reps for time of:
Handstand push-ups
Pull-ups

2:54

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 11 May 2013 08:17 AM   [ Ignore ]   [ # 10 ]
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B/I: 2 mile run, stretches, 3x(15 situps, 15 back extensions, 15 squats, 5 dips, 5 straight pull ups)

WOD:

Five rounds of:
5 Dumbbell deadlifts (100#x5)
5 Dumbbell hang cleans (3x45#, 2x40#)
5 Dumbbell push presses (2x35#, 2x40#)
5 Dumbbell squats (2x40#, 3x45#)

C/O:
2x(30 ab crunches, feet in the air, some oblique work, 15x 45# KB swings)
500m jog

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M/30/5’9”(180cm)/215#(98kg)
—————————————————————————
If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 11 May 2013 09:35 AM   [ Ignore ]   [ # 11 ]
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130509
Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions (Broken 30/5, 20/15,20/15)
35 Sit-ups

17:29 I think the splits were 5:58, 11:48 Don’t know how I got faster

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Posted: 11 May 2013 09:40 AM   [ Ignore ]   [ # 12 ]
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Michael

3 rft
run 800 m
35 back ext (supermans)
35 sit-ups
time: 24:06

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Posted: 11 May 2013 10:31 AM   [ Ignore ]   [ # 13 ]
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WU:
One lap around the park (I would say about a mile)
Mobility

Str and Skill:
15 min to establish 1RM Snatch:
205 attempted 215 several times but elbow was giving me problems.

WOD:
Team of two:
Run 800m
50 wallball 20#
50 C2B pull-ups
50 Pistols
50 one arm KB snatches 70#
Run 800m

Time: 16:36

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M 31/6’0”/209 lbs.

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Posted: 11 May 2013 10:35 AM   [ Ignore ]   [ # 14 ]
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WEDNESDAY 130508

500 M row
CFWU minus a few pull-ups
Shoulder stretches

Pack
12-9-6 reps for time of:
Handstand push-ups - 1st time doing REAL HSPU’s without assistance.
Pull-ups

7:49

MU practice with banded assist - 5x2

1000M slow jog

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 11 May 2013 10:55 AM   [ Ignore ]   [ # 15 ]
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Warm-up
500m Run
Front Squat: 45x5x2, 95x5, 135x5, 185x3, 225x3

Strength
Front Squat, 80% of 1RM (315#)
3-3-3-3-3
255-255-255-255-255

WOD
500 DU
*3 Burpee every break
800m Run

Time: 29:27
Finished DUs at 23:52, was not moving fast at the beginning of the run. Small number of 5-15 DU sets, majority of sets between 15-30 DUs, and 6-7 DU sets at 30+. Probably did close to 100 burpees.

Cool Down...300m Walk

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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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