1 of 2
1
Saturday, June 8th, 2013 - Rest Day
Posted: 07 June 2013 11:43 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9929
Joined  2007-01-08

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.

 Signature 

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

Profile
 
 
Posted: 08 June 2013 01:40 AM   [ Ignore ]   [ # 1 ]
Stray Dawg
Avatar
RankRank
Total Posts:  30
Joined  2013-05-28

Completed @ 1000 on 8 June 2013
Warm up
DROM
20 SU
5 push-ups
10 situps
20 OHS w/ broomstick

Skill: Double arm hang 30 sec x3
Tried to do a hand stand. Yeah, not gonna happen. I about broke my neck trying to push my shoulders up! I don’t think a headstand will do much for me except hurt my neck. I’ll stick to pike push-ups or shoulder presses for now.

WOD (Wednesday’s WOD)
AMRAP: 15 mins
60 Single Unders
25 push-ups (scaled to knees)
Rounds: 8 + 36 single unders

Cool down and stretch
Lots of shoulder and back soreness from yesterday’s pull-ups and snatch squats. Wow. Those push-ups were a lot of work! Also, that jump rope is terrible. I need a inexpensive speed rope. Feeling good and ready for my rest day tomorrow!
Take it easy!

 Signature 

—————————————————————-
Q-29-157-5’4’‘
CrossFit BDay: Aug 2010, Resurrection: May 2013

Profile
 
 
Posted: 08 June 2013 03:24 AM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Four hundred for fun (bs)

Wu: yes

CFSB:
BS; graduate—> 3x87.5

WOD:
5 rft of
50 yard walking lunges
150 yards backwards run
200 yards “sprint”
* if you think you look good in a weighted vest, wear one.
18:08 and since I know I look good in a vest I had a 10 kg on. Think I will feel this one.

MWOD:
K* 10 minutes

 Signature 

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

Profile
 
 
Posted: 08 June 2013 06:04 AM   [ Ignore ]   [ # 3 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

Strength: shoulder press
3-3-3-3-3
85-95-105-115-125(f)

WEDNESDAY 130605

Complete as many rounds as possible in 20 minutes of:
Row 250 meters 25 SDHP
25 Push-ups

8 rounds, 10 push-ups

 Signature 

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

Profile
 
 
Posted: 08 June 2013 06:36 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  824
Joined  2010-08-12

Annie

Friday 6/7
Puppies:
25-20-15 and 10 rep rounds of:
Double unders - tuck jumps
Sit-ups

Karen - 5:10
Elaine- 7:47 (single unders)

Raining and no room in garage for 2 to jump rope subbed tuck jumps. Also not feeling well. Rest day today.

 Signature 

F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

Profile
 
 
Posted: 08 June 2013 08:57 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Active Rest day bike ride with the boys.

 Signature 

“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

Profile
 
 
Posted: 08 June 2013 09:12 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

Warm-up
2x: 10 GHD, 10 Good Morning
500m Run
Group Stretch
3x: 5 PU, 8 Push-up, 10 Squat

WOD
With a partner, work only counts when partner B is in static hold position:
50 Push-up, partner holding a plank
50 WB, partner holding a wall sit
50 PU, partner hanging from bar
50 KB swing, partner plate pinch
500m Buddy Carry

Time: 13:27
Did this with my wife. I carried the push-ups and WBs, she carried the KB swings, and we split the PUs fairly even. Since she is about 110# and I am about 200# (more than 40# above her back squat max), I did the buddy carry. Out the door at 8:31, did the entire carry UB.

Then,

21-15-9
T2B
GHD Sit-up

NFT

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 08 June 2013 09:45 AM   [ Ignore ]   [ # 7 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  363
Joined  2013-03-11

WU: couch stretch-5 min each side, arm circles, 20 shoulder dislocates, .25m jog, some static holds, pull-ups, shoulder dumbbell presses, dumbbell squat snatch with 15 lb. and 20 lb.

Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups (unbroken)
7 Chest to bar pull-ups (unbroken)
35 pound Dumbbell squat snatch, 10 reps, alternating (unbroken)

7 + 5 HSPU
HSPU all strict.  HSPUs and pull-ups were not bad. Dumbbell squat snatches were killers.
8 more chest to bar pull-ups.  Should have kept going to 20 min for Big Dawg

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 08 June 2013 10:24 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
Stretch and mobility

WOD:
teams of 3

3 rounds
400m run carrying 1 team member
30 hover ball tosses
(Average weight of my team: 220#)
Then
3 rounds
30 pull ups
30 push ups
Then
30 calorie row
30 KB swings

Time: 17:16

$ out:
WTTJ
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Time: 4:16

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 08 June 2013 11:08 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Buy-In:
Run 200m
Leg Swings
Arm Swings
10 Push-ups
10 GHD Sit-Ups
10 Air Squats

Weighted Pull-Ups

10x3,15x3,20x3,20x3,15x3

strap used for the left hand.

EMOTM 5 mins:
40yd Prowler Push, 90#

Made it through, but just barely.

Cash-out:
2:00 KB Hump
2:00 Seated Twist

 Signature 

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.

Profile
 
 
Posted: 08 June 2013 11:53 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1592
Joined  2009-06-24

First Rowing 101 class with the wife this morning. No sign of divorce papers, so it must not have gone too badly.

 Signature 

The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 08 June 2013 12:21 PM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2008-05-23

3KM Aerobic Road Run

warm up > 5-7min rubble roll whole body + 10 Pulll up/ Push up/ Sit up/ Air Squat then….

3KM Road Run @ Aerobic Pace (sub 151 bpm)=

15.25 @ 144 Ave/ 151 Max

Left hip and right calf tight/ sore ‘ish’/ tight.

Will be doing Psoas, hip, calf and chest mobs today

 Signature 

GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

Profile
 
 
Posted: 08 June 2013 01:04 PM   [ Ignore ]   [ # 12 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  579
Joined  2012-06-10

WEDNESDAY 130605
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

8 rounds

 Signature 

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

Profile
 
 
Posted: 08 June 2013 02:27 PM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  998
Joined  2011-02-01

Muck Fest Philly Mud Run—5 mile mud run/obstacle course

Good fun!!!

 Signature 

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

Profile
 
 
Posted: 08 June 2013 02:50 PM   [ Ignore ]   [ # 14 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  763
Joined  2009-06-02

West valley cycle group ride - windy and hot
Did 1/2 half + back to gym ~40 miles

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 08 June 2013 02:52 PM   [ Ignore ]   [ # 15 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  423
Joined  2009-09-10

2013 CrossFit GamesRegional Event 5

run 2 miles to the gym.
0:30 on, 0:15 off for 5 min
0:30 on, 0:30 off for 10 min
0:30 on, 1:00 off for 10 min

Puppies:
15-12-9 reps for time of:
25-55155 pound Deadlift
18” Box jump

Time: 7:34 (2:14, 3:16, 2:02)
Dreadful

Overhead press
5 @ 45#
5 @ 65#
5 @ 85#

Back extension
2 x 10

 Signature 

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

Profile
 
 
   
1 of 2
1