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Monday, May 27th, 2013 - Rest Day
Posted: 26 May 2013 05:20 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: 26 May 2013 08:42 PM   [ Ignore ]   [ # 1 ]
Puppy Dawg
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5K Run - 23:20 (Personal Record)

Happy Memorial Day!!

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“Stay thirsty my friends”

M 30
200 lbs
6’0 ft
16.5% BF

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Posted: 26 May 2013 09:05 PM   [ Ignore ]   [ # 2 ]
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Backyard AMRAP

30 min. Amrap

Sled 40 ft
Weighted push-up 5 reps
75 lb back squat from floor, 5 reps
5 pull-ups
30s rest

14 rounds

Cash out - lunges, deadlifts, push-ups

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 27 May 2013 01:12 AM   [ Ignore ]   [ # 3 ]
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Warm up: 2x (100 single unders, 25 squats, 25 sit ups)

WOD 130421 Omar (porch)
10 thrusters 35kg,
15 bar facing burpees,
20 thrusters 35kg,
25 bar facing burpees,
30 thrusters 35kg,
35 bar facing burpees
Time: 13:55

Thrusters broken 10, 14/6, 10/10/10. Burpees constant pace with minimal breaks.

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M/47/80kg

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Posted: 27 May 2013 03:00 AM   [ Ignore ]   [ # 4 ]
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In a 24 hour period.

1. Ride 615 miles in 10.5 hours as part of a motorcycle endurance rally.

2. Spend 1.5 hours doing the paperwork to get scored for rally.

3. Ride another 320 miles home.

4. Get 2.5 hours of sleep.

5. For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups / pull-ups 50/50 more or less
100 Stepping up on 30” box using single leg as much as possible
50 pound Dumbbell snatch, alternating, 100 reps

39:38

I feel AWFUL! I think the combination of everything, and this WOD was a major kick in the goods, and I feel like hammered crap. Need to get some more sleep now.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 27 May 2013 03:41 AM   [ Ignore ]   [ # 5 ]
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Anyone doing Murph today?

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 27 May 2013 03:56 AM   [ Ignore ]   [ # 6 ]
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Warm up- Run 1k, 3x (10 GHD situps, back extensions, squats, pushups; 5 pullups straight)

Omar - Pack

65lb Thrusters 10-20-30
Burpees 15-25-35 (tent too small for jumping around with people all over_

14:58

This was royally horrible…but I am getting faster and stronger..

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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: 27 May 2013 04:12 AM   [ Ignore ]   [ # 7 ]
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Squat 3 RM
70kg
Press 2 RM
33.5kg 35F 2nd

Complete 4 rounds:
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

20kg,22.5,25,25

Hangover cured!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 27 May 2013 04:17 AM   [ Ignore ]   [ # 8 ]
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DROMS

“Murph”

Run 1 mile
100 pull upa
200 push ups
300 squats
Run 1 mile
in 20# vest

Time - 46:38

RIP, Lt Murphy!

Happy Memorial Day to all!

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 27 May 2013 05:21 AM   [ Ignore ]   [ # 9 ]
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CF Warm Up + 3min Heavy bag

185# DL
13” box jump (highest boxes I have)

15-12-9

5:18

Low boxes made this an artificially fast time.

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M/47/5’11”/212

“Do what you like - like what you do” Jake, Life is Good

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Posted: 27 May 2013 07:48 AM   [ Ignore ]   [ # 10 ]
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“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

1 hr 15 min

First time ever doing Murph. Wow. Everything but the first mile were limiting factors lol

Thank you to all who paid the ultimate sacrifice for our country.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 27 May 2013 08:04 AM   [ Ignore ]   [ # 11 ]
Big Dawg
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Burpee Bar MU

Warm-up:  Rowing

For Time:  30 Burpee Bar MU

12:15

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M/43/6’0/150

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 27 May 2013 08:31 AM   [ Ignore ]   [ # 12 ]
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Scaled Murph  

Buttercups:
1/2 mile Run   walked 1/2 mile
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run  Had to row.  Lost legs during the last round of squats.  I was getting overheated, which just saps all my strength. Stupid MS.
However, I rowed 1000m

Partition the pull-ups, push-ups, and squats as needed.

Final Time: 35:36   flag

Doing this WOD in honor of our fallen soldier, is better than any picnic or BBQ, hands down.

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Posted: 27 May 2013 08:53 AM   [ Ignore ]   [ # 13 ]
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Monday, May 27th, 2013   flag Memorial Day   flag

‘Murph’

For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partitioned into 20 rounds of 5 pullups (assisted 1/2 red band), 10 pushups, 15 squats

56:49

RIP Michael and to all our fallen soldiers.  flower

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 27 May 2013 09:10 AM   [ Ignore ]   [ # 14 ]
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Omar. 531 x press.

Warmup
2 rounds of
10 thrusters, 5 kg
5 burpees

Strength
Press 5-3-1+
In kg: 32.5-35-40(2, PR)

Metcon
Omar
10 barbell thrusters, 20 kg
14 bar facing burpees
17 barbell thrusters, 20 kg
21 bar facing burpees
25 barbell thrusters, 20 kg
30 bar facing burpees

Time: 24:24

Cash-out
Calf stretch
Banded shoulder stretch

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M 30/1.79 m/76 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: 27 May 2013 09:50 AM   [ Ignore ]   [ # 15 ]
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WU:
Stretch and roll

WOD:
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Time: 44:24 (last year 47:40)
This year I did it in full tack gear. BDU’s boots and body armor with light assault load out (3 rifle mags). Vest weighed in at 25# with armor.

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M 31/6’0”/209 lbs.

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