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Sunday, May 19th, 2013 - Rest Day
Posted: 18 May 2013 07:13 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: 19 May 2013 01:33 AM   [ Ignore ]   [ # 1 ]
Top Dawg
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Regional 2/OHS, EMOM pull-ups, 3 x back squat.

Warmup
2 rounds of
10 sit-ups
10 supermans
10 PVC OHS
5 pull-ups (-50 kg)
5 wall squats

Strength
Back squat 3-3-3+
In kg: 42.5-47.5-55(6, PR)

Crossfit Games Regional Event 2
OHS 1-1-1 (max 7 minutes)
In kg: 20-25-30

After time was up: 1 x 35 kg (PR)

EMOM 1 pull-ups for 7 minutes
Reps: 1-1-1-1-1-0-0

Same reps as last time but almost made it on round six, so still an improvement.

Max pull-ups (-45 kg)
Reps: 16 (PR)

Cash-out:
Hamstring stretch
Pigeon 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: 19 May 2013 02:45 AM   [ Ignore ]   [ # 2 ]
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Strength (kg): Press 9x20, 7x30, 5x40, 3x56 (fail on 3rd)
DL 11x60, 9x80, 7x100, 5x120, 3x135
Squat 11x20, 9x40, 7x60, 5x80, 3x109

WOD 130508 (pack)
15-12-9 of:
HSPU to 16cm block,
Pull ups
Time: 3:47

Picked a scaling I could do unbroken

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M/47/80kg

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Posted: 19 May 2013 03:53 AM   [ Ignore ]   [ # 3 ]
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Box jump (DL)

Wu: Yes

CFSB:
DL; graduate—> 3x137.5

WOD:
Death by box jumps, 55 cm
16 minutes

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: 19 May 2013 05:40 AM   [ Ignore ]   [ # 4 ]
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19/05/13

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Times-13.51
      14.60
      12.96
      14.50
      13.26
      15.04
      13.31
      15.65
      13.63
      15.12

A 1% incline at the most on a local football pitch didn’t do my times any good as you can tell on the return leg, I am NOT built for sprinting I can safely say!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 19 May 2013 07:07 AM   [ Ignore ]   [ # 5 ]
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Regional Event 5

Self scaled

21-15-9

70 kg deadlifts
18” box jumps

4:40

Did the only remaining games workout my shoulder would take, in anticipation of what’s coming on the main site. Self scaled, we’ll see what GD comes up with (I’m usually Pack).

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 19 May 2013 09:48 AM   [ Ignore ]   [ # 6 ]
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Strength: backsquat
205x5
205x3

WOD: Thursday 130516
3-2-2-2-1-1-1-1-1
25-30-40-50-60-65-70-75-80

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

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Posted: 19 May 2013 11:25 AM   [ Ignore ]   [ # 7 ]
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SUN 05192013 WOD
12 pieces of Angie
12 rounds:
5 pullups (sub 57-lb bent barbell rows)
5 pushups
5 situps
5 squats
(Source: Crossfit PC)

Stretch/pull weeds/planting

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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: 19 May 2013 11:29 AM   [ Ignore ]   [ # 8 ]
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SATURDAY 130518

2013 CrossFit GamesRegional Event 2

Complete the following in 7 minutes: 3 Overhead squats

Begin with 135, 185, 225 or 255 65 pounds and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Postloads to comments.

65, 85, 95, 105

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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: 19 May 2013 12:09 PM   [ Ignore ]   [ # 9 ]
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Buy-In:
Row 1000m
Leg Swings
Arm Swings
Foam roll lats
1:00 bottom of goblet squat

Snatch High Pull + Snatch 100/2+2,115/2+1,135/2+1,140/2+1
Hang Power Clean 105/3,125/3,135/3,145/3
Front Squat 135/2,160/2,180/2,190/2,180/2
Clean High Pull (135/2)4
Bench Press 185/3,195/3,205/2,195/3

Cash Out:
Loading the truck for vacation! grin

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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: 19 May 2013 12:10 PM   [ Ignore ]   [ # 10 ]
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Clean and Jerk

10 squats
10 pushups
10 pullups
10 dips
10 kbell swings
10 back extension
10 leg raises
sampson stretch


Clean and Jerk 1-1-1-1-1-1-1 reps
65-75-85-95-105-115-125-130(PR)


Deadlift 5x5 @ 185

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 19 May 2013 12:50 PM   [ Ignore ]   [ # 11 ]
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2.25 mile jog/run whatever

5 rounds:

10 push press 35lb
10 kbs 20lb
10 box step ups

The run beforehand just made it super sucky.  And the steak and ale pie that I ate an hour prior probably didn’t help the suck much.

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Posted: 19 May 2013 01:37 PM   [ Ignore ]   [ # 12 ]
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warm-up
MOBs
EMOM for 10min: 5 thrusters, 45# & 5 t2b

CFSB ME Work 2013 Cycle3 week6
BS
[4@135;3@185;2@215;1@235 warm-up]
Attempt 5reps @240#; got 5 (+1 with 1min rest)
3min rest, then…
Attempt 2reps PAUSED BS @175 EMOM; got 10x2
5min rest, then…
cDL
[4@135;3@185;2@215;1@235 warm-up]
Attempt 5reps @255; got 5
Debrief-
BS: Knees in on 4th and 5th reps; may move to 2x3reps to keep form intact.  Paused were fine.
cDL: felt smooth.

10min rest, then…

WOD from BrandX 5/17/13)
Resty Helen
3rounds for time:
400m run
21reps Kettlebell swing, 24k
12reps Pull-ups
3min REST b/w each round.
5/19/13=15:34 (work splits=3:07/3:13/3:14=9:34)

After 3days of lounging…  Running was the slow point.  Pitiful.

4/2/1013 HAZEL=11:14 (5:22/2:48/3:04)
3/24/2013 resty helen(2min rests)=13:24 (work splits=2:54/3:10/3:20=9:24)
2/25/2013=10:44 (3:25/3:37/3:42) *injury recovery
12/2/2012 HAZEL=10:23 (5:06/2:32/2:45)
9/28/2012=11:46 (3:41/3:58/4:07) C2-500m row for run
7/24/2011=9:06 (2:40/3:11/3:16)
5/9/2010=9:06 (2:45/3:09/3:11)
11/15/2009=8:41 (2:43/2:57/3:01)
9/30/2009=10:39 (3:21/3:38/3:39) [C2, mvmvt splits=1:46, 1:34/1:49.5, 1:48/1:51.2, 1:48]
5/24/2009=8:58 (2:47/3:02/3:10)
4/16/2009=11:13 [C2, mvmvt splits=1:48.6,1:45/1:51.4,2:02/1:52.5,1:54]
3/1/2009=9:47 (2:58/3:23/3:26)
11/17/2008=10:44 [C2, mvmvt splits=1:48.3,1:32/1:50.3,1:56/1:51.3,1:48]
7/30/2008=9:06 [run,mvmt splits=1:34,1:15/1:49,1:20/1:53,1:16]
7/29/2008=9:37 [run,mvmt splits=1:44,1:19/1:50,1:23/1:55,1:27]
5/13/2008=9:21 (2:50/3:12/3:19)
3/27/2008=9:29 (2:53/3:15/3:21)
12/31/2007=10:07 (2:56/3:28/3:42)
7/24/2007=9:38 (2:56/3:24/3:18)
3/3/2007=9:52 (2:45/3:30/3:37)
1/16/2007=11:47 (3:21/4:15/4:11) w/ ROW
6/23/2006=12:29 (3:30/4:31/4:28) w/ ROW
5/1/2006=11:09 (3:29/3:54/3:46 ) w/ ROW

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 19 May 2013 01:59 PM   [ Ignore ]   [ # 13 ]
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SATURDAY 130518
2013 CrossFit GamesRegional Event 2
Complete the following in 7 minutes: 3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scaleas needed) and increase by10 pound increments to asheavyasyou can within the seven minutes. Do not usea rack.
Postloads to comments.

WU - jump rope; ride bike; skill transfer w/ bar

OHS - 95, 95, 115, 135, 135, 155

WOD - 5 rounds for time 135lb. clean and press and burpees - reps/ round 5,4,3,2,1

Time: 3:30

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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: 19 May 2013 02:37 PM   [ Ignore ]   [ # 14 ]
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2013 CrossFit Games Regional Event 3
For Time:

30 Burpee Muscle-ups (jumping, rings at nose)

7:49

-2:18 over last time

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M/48/5’ 11”/220#

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Posted: 19 May 2013 03:02 PM   [ Ignore ]   [ # 15 ]
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WU:
4 x (4x15sec) various; PVC OHS

Deadlift:
230x3, 240x3, 250x3

SATURDAY 130518

2013 CrossFit GamesRegional Event 2

Complete the following in 7 minutes: 3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Post loads to comments.

135x3 - 145x3 - 155x3 - 165x0 (just managed to get the bar overhead)

$O:
handstand practice

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M/47/5’10”/160

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