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Thursday, May 23rd, 2013 - Rest Day
Posted: 23 May 2013 12:55 AM   [ 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: 23 May 2013 03:53 AM   [ Ignore ]   [ # 1 ]
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Hard 5 k.  19:55

Then

2 min banded shoulder traction
2 min some sort of mobility pain thing for shoulder
2 min bottom of squat

Weighted pull ups

Body weight is 202
5 lbs added
7.5 lbs added
10 lbs added
12.5 added fail
Tried 12.5 again not quite there
12.5 with intensity and made it
10 added for remaining sets of 1-1-1-1


Pr for strict weighted

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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: 23 May 2013 04:10 AM   [ Ignore ]   [ # 2 ]
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Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

25#x3, 35#x2, 45#x2, 50#x2, 55#x1, 60#x1, 65#x1, 70#x1, 75#x1

Went straight from the 75# to body weight pull-ups. First pull at body weight I think my belly-button hit the bar, what a great feeling. At body weight did 3 sets of 10, 2 sets of 12, and 1 set of 15.

Stair machine for 25 minutes.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 23 May 2013 05:33 AM   [ Ignore ]   [ # 3 ]
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5K (track) 23:25 PR by :18 from Aug 2011. A little disappointed not to have improved more in that time, but I followed my plan so I shouldn’t complain. I’m always disappointed by my runs anyway.

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

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Posted: 23 May 2013 06:42 AM   [ Ignore ]   [ # 4 ]
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Its part timer Dave with actual time to work out and enough sleep to wake up. 

130523 Thursday 5:00 am start

WU: 3 rounds of; Samson stretch (30 seconds per side), 15 ohs with pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings with 45# bar.  (no pull ups or dips - see wod).

WOD   - did 2 for today

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps
Weighted dips     3-2-2-2-1-1-1-1-1 reps

10 - 15 - 20 - 25 - 30 - 40 - 45 - 50 - 55 PR - 60 f (in pounds)

I figured it would not be too hard to do these as a couplet -  I had done pulls and dips before back to back when subbing for muscle ups and dips didn’t seem to hard to do.  I put weights in a back pack and went from pull up bar to dip stand without a break.  Then rested between sets between 1 to 2 minutes.  I almost got 60 pound pull up - eyes to bar (not chin).  I did 60 pound dip and felt I could have done a bit more. Ran out of time.

Just a note, I finally got a speed jump rope and so the past few days I have been practicing doing unbroken sets of single unders to 100 reps.  Once or twice I was able to do a double under but I get so surprised that I mess up the next rep.  This is fun trying - and I get a little bit of a cardio workout doing them.  First day after my calves were pretty sore.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 23 May 2013 07:00 AM   [ Ignore ]   [ # 5 ]
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Squats & Weighted Pull Ups
5 sets of 5 & 3
Squat: 225-235-245-225-225
Pull Ups:+10,25,25,35,35
+ 1 set of 20 squats heavier than last time x 170lb

Bench Press
5x5+1x20
165, 5x5
105x20

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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: 23 May 2013 07:15 AM   [ Ignore ]   [ # 6 ]
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130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

45-50-55-60-70-75-80-85-90(F)

All dead hang, weight on belt.  The pull up bar I was using is one of those split bars (handles), so it was a judgement call on chin over.  90 was REALLY close, but if I had to bet I’d say my chin didn’t quite make it over.

Finished up with a box jump Annie:
25-20-15-10-5 Box jumps (18”)
50-40-30-20-10 Sit ups (Abmat, hands on floor)

Time: 9:02

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M 52/5’10”/180

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Posted: 23 May 2013 08:38 AM   [ Ignore ]   [ # 7 ]
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“Omar”

Warm-up: rowing/stretching

45 pound barbell Thrusters, 10
15 Bar-facing burpees
45 pound barbell Thrusters, 20
25 Bar-facing burpees
45 pound barbell Thrusters, 30
35 Bar-facing burpees

15:06

Cool-down: stretching

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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: 23 May 2013 08:40 AM   [ Ignore ]   [ # 8 ]
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Jeesh - 23 May 2013 05:33 AM

5K (track) 23:25 PR by :18 from Aug 2011. A little disappointed not to have improved more in that time, but I followed my plan so I shouldn’t complain. I’m always disappointed by my runs anyway.

I don’t think that you can ever be disappointed with a PR!

Well done.

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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: 23 May 2013 08:44 AM   [ Ignore ]   [ # 9 ]
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Buy-In:

Arm Swings
Leg Swings
5 KB one handed swings each arm, 53#
5 KB snatches each arm, 53#
1 KB overhead squat each arm, 53#

21-15-9:
53# KB Goblet Squat
Push-up

Time: 4:43

First and last set of goblet squats unbroken.  Dropped the bell into the hang position at rep 10 of the second set before continuing.
First time doing high rep push-ups since the shoulder rehab. Broke those up quite a bit, but still a little sore.  Will see how it is tomorrow.

Cash-Out:
Another BabyFrosty ruck on the beach

EDIT: I guess 53#x21 goblet squats is a 12 rep PR over 53x9, though I’ve also done 70x9.

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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: 23 May 2013 09:02 AM   [ Ignore ]   [ # 10 ]
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At work + floor press (FP)

First part w colleagues at work

Wu: Yes

WOD:
3 RFT
600 meter run
30 sit ups
30 supermans
We all got in between 15:30 - 16:30 Had to work to “win” today grin Legs like logs after the Omar-wod yesterday.

Then of to the gym to do the planed workout…....

CFSB:
Floor press; establish 1 RM, do todays wod. Result 105

WOD:
Floor press 1-1-1-1-1-1-1
60-70-80-90-100-105-105kg

MWOD:
K* 8 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: 23 May 2013 09:52 AM   [ Ignore ]   [ # 11 ]
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3 RM Seated Box Jump
*Use a box that allows you to sit with the top of your legs at parallel
then…
Sprint
10 x 30 yards
*45 second rest between sprints

28” PR

Power Clean 3 RM, 3x3 @ 95% of 3 RM
50kg 3x3 47.5kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 23 May 2013 10:59 AM   [ Ignore ]   [ # 12 ]
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First WOD in 4+ years….Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# DB)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (12# BALL)
50 Burpees
50 Double unders

22:20...Terrible but beat my 2008 time by about 2:30.

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M/6’0”/160lbs/26

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Posted: 23 May 2013 11:08 AM   [ Ignore ]   [ # 13 ]
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CrossFit Total:

SP 175
BS 325
DL 365

865#

Well off my PR, but pretty much what I expected.  I’ve been neglecting the Deadlift and this is a reminder to include them each and every week, no excuses!

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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: 23 May 2013 12:33 PM   [ Ignore ]   [ # 14 ]
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“Omar” pack-ish

10 thrusters, 24#
15 bar-facing burpees
20 thrusters, 24#
25 bar-facing burpees
30 thrusters, 24#
35 bar-facing burpees

Time:  17:41

My timer was at 12:11 after completing 30 thrusters, so you can see how I struggled through that last set of burpees.  I ended up counting down to the end, instead of the number of reps completed.  That helped tremendously - go figure!

My personal goal time was 20 minutes, an average of “pack” times - and I beat that!  That’s always a good thing!!

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Breathe in.  Breathe out.  Move on.

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Posted: 23 May 2013 12:41 PM   [ Ignore ]   [ # 15 ]
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Warm Up


“Omar” RIP
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

12:58

Wow tough!  Thought my lunch was coming up on the last round of burpees.

Cash Out
2 mi run.

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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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