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Wednesday, May 15, 2013 -Rest day
Posted: 15 May 2013 06:00 AM   [ Ignore ]
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Rest day on mainsite: 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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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: 15 May 2013 07:21 AM   [ Ignore ]   [ # 1 ]
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Outlaw: 2 pos snatch

7X1 2-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

warm: 10x45
55(3)-65#(4)

Skill:
snatch grip deadlift
95(2)-115(2)-125(2)
kipping pull up practice

$O-
400m
1:55 plank hold

2 in the garage, no metcon for me today.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 15 May 2013 07:48 AM   [ Ignore ]   [ # 2 ]
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WU:
5 min max double unders: 304
stretch and mobility

BBG

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec. 225, 235, 245, 245, 245, 250, 255 (F)

2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO 275, 325, 325, 325, 325

2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec. VIDEO DEMO 275(F), 255, 265, 275, 285


Conditioning

3 rounds for time:

Run 400m
3 Rope Climbs 20’ (try for 3 pulls to the celing)
7 Power Clean & Jerks 205#

time: 14:15

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M 31/6’0”/209 lbs.

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Posted: 15 May 2013 08:03 AM   [ Ignore ]   [ # 3 ]
Big Dawg
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“Breham”

Porch modified

For time:
10 foot Rope climb, 10 ascents
185 pound Back squat, 20 reps
20 Handstand push-ups
Row 40 calories

8:51. Felt REALLY slow. Had a hard time maintaining balance during the HSPU, which is not normal. Not a big fan of “heavy”  (75% of 1 RM) squats during a timed workout.

$ out with 25 minutes on the stairs.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 15 May 2013 08:23 AM   [ Ignore ]   [ # 4 ]
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Tabata

Done whit colleague’s at work, part of the once a week Crossfit inspiration I do second summer now.

Wu: Yes

Skill: Squats, push-ups, burpees

WOD:
Tabata squats, rest at bottom position
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata (yep, the above combined) burpees

MWOD:
K* 8 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: 15 May 2013 08:35 AM   [ Ignore ]   [ # 5 ]
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10:00 AMRAP:

Sprint, 50 m
5 Burpees
Sandbag Run, 25 kg, 50 m
5 Toes-to-bars

8 rounds + 50m + 5 burpees +25m

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M/44/5’10”/173#

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Posted: 15 May 2013 09:36 AM   [ Ignore ]   [ # 6 ]
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Working rest day:

WU - DU practice (prob did 200-250 singles)

SWOD - Press - 45 x 10; 95 x 6; 105 x 5; 115 x 5; 125 x 5; 135 x 4

“Grace” - C&J 30 reps using 95lbs. - time 03:37.4

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 15 May 2013 09:55 AM   [ Ignore ]   [ # 7 ]
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Joined  2013-04-28

Today I participated in the Stroller bootcamp class. I’m very surprised by it, I thought it would be easy but I’m pretty smoked at the end.

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Posted: 15 May 2013 10:02 AM   [ Ignore ]   [ # 8 ]
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Weighted Barbell Step Up 7 RM (7 RT/ 7 LT)
*top of the leg should be parallel when the foot is on the box
40kg 20” Box
Press 3 RM
32.5kg

Complete as many rounds in 7 minutes of:
5 Power Clean to Push Press- 27.5kg
7 Full Glute Ham Raises (Swiss Ball)

5 rounds

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 15 May 2013 10:36 AM   [ Ignore ]   [ # 9 ]
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Active Rest Day

Walk Run 2 miles

Warm Up
Upper body circuit
8 rounds

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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: 15 May 2013 10:44 AM   [ Ignore ]   [ # 10 ]
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5 x deadlift. 5 x power clean. 1 x OHS.

Warmup
2 rounds of
15 sit-ups
15 supermans
10 PVC OHS

Strength
Power clean 5-5-5
In kg: 35-42.5-47.5

Deadlift 5-5-5
In kg: 55-65-72.5

OHS 1-1-1-1-1-1-1
In kg: 20-25-27.5-30(F)-30-32.5(PR) -35(F)

Last PR was 3 x 25 kg, 2013-01-06

Cash-out
Hamstring stretch
Pigeon stretch
Lunge stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 15 May 2013 10:46 AM   [ Ignore ]   [ # 11 ]
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Warm up: walk 400m, 2 rounds of : 20 jumping jacks, 20 squats, 10 plank walk outs, stretch

TUESDAY 130423
“Schmalls”, Self scaled
800-meter run
Then 2 rounds:
25 burpees
20 pull-up progression (jumping pullups)
20 squats
15 kettlebell swings, 20# DB
5 wall walk-ups
Then, 800-meter run
32:45

cashout:
3 rounds:
12 chest press, 20# DBs
12 tricep, rope pull-down, 20#
20 squats

and

3 rounds:
12 chest fly machine, 50#
15 squats
12 dips, assisted
forearm plank with glute raises (15 per leg)

Abs, 2 rounds of:
60 bicycle crunches
20 leg raise/hip raise
20 crunch w/ 3 sec hold
20 reverse crunch
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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Posted: 15 May 2013 10:58 AM   [ Ignore ]   [ # 12 ]
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5 rounds for time of:
5 full squat snatch, 95lb (Rx=115)
7 bent over row, 95lb
then…
not for time:
400m farmers carry, 50lb kb

Time - 6:10

Then
1 set of 20 squats, heavier than last time (160lb)
100 toe tappers on box
100 sit ups
100 leg raises

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 15 May 2013 12:27 PM   [ Ignore ]   [ # 13 ]
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130515 EES: Day 18

A.M.
2 mi run

P.M.
Warm up:

5 min stationary bike
Bear Crawl
Spiderman Crawl
Crab Crawl

Day 18: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 6
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 3
Midline: Off

Cash out:
2 mi run

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 15 May 2013 12:30 PM   [ Ignore ]   [ # 14 ]
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Wednesday: about 12:45PM

10:00 roll what you want - I did thorasic spine, base of skull (with cool new yoga-tune-up toy) bottom of feet with lax

Buy in:
2:00 banded shoulder stretching
1:00 child’s pose
2:00 lacrosse ball rolling on pec
2:00 down dog stretch
1:00 bottom of the squat

Then 3 x
5 push-ups
10 squats
missed this—-doing it now!
breathing hard agian smile

Wod: 10:20
Row 250m 1:06.0
21-15-9
Dumbell snatch @ 25# alternate hands each rep—-unbroken
Pull-ups—-7/7/7, 5/5/5, 5/4
(9:11back at rower)
Then row 250m 1:02.3

very happy with the pull-ups thought I’d do 6/5/5/5 the first set but 6 felt fine, did 7 and I had myself a personal challenge! MET!

Cash out:

Tabatta hang from pull-up bar
OK, my fault, we only did 5 sets, I can’t even read a clock!

Also 5:30AM row about 5k in a mixed 8+ with only 7 people. it actually worked pretty well much to everyones’ surprise.

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 15 May 2013 12:34 PM   [ Ignore ]   [ # 15 ]
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Strength: Deadlift
215x5

WOD: SUNDAY 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

115-125-135-145-155-165(f)-160

Compare to 120409:
45, 65, 85, 105, 115, 125 (fail), 125 (Fail)

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

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