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Wednesday, June 12th, 2013 - Rest Day
Posted: 12 June 2013 12:37 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.

The Hope for Cures fundraiser has been announced; July 6, 2013

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Garddawg https://hope.crossfit.com/sponsor?id=U51072&hope=cures is participating if you don’t have anyone else to sponsor.

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: 12 June 2013 01:19 AM   [ Ignore ]   [ # 1 ]
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Much needed Rest Day:
Survived three days of CrossFit in a row after years of abscence!

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CrossFit since 081113, reboot 130609

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Posted: 12 June 2013 02:26 AM   [ Ignore ]   [ # 2 ]
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DB snarch KTE (floor press)

Wu: yes

CFSB:
floor press graduate—» 3x82.5

Skill: kte

WOD:
21-15-9
DB snatch 24kg
KTE
5:07
Not a remake of yesterdays wod, it was on the program.

MWOD:
K* 10 minutes
50 banded good mornings

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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: 12 June 2013 02:58 AM   [ Ignore ]   [ # 3 ]
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Running intervals

4 x run 2 minutes, rest 2 minutes

No distance. Planned on running 4 x 500 m, rest as long as you ran, but couldn’t find the distance marker so did it for time. Measured the last interval at 1:53 for 500 m, so I’m happy with the pacing.

I’ll be layering in some Crossfit Endurance type programming while I’m rehabbing my shoulder.

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 12 June 2013 03:26 AM   [ Ignore ]   [ # 4 ]
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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

As Rx - 10:35.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 12 June 2013 04:33 AM   [ Ignore ]   [ # 5 ]
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10 minute AMRAP
135lb
1 Hang Clean
1 Front Squat
1 Burpee
2 Hang Clean
2 Front Squat
2 Burpee
3 Hang Clean
3 Front Squat
3 Burpee….etc

7 complete rounds = 84 reps

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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: 12 June 2013 04:49 AM   [ Ignore ]   [ # 6 ]
Mutt
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KB Snatch Pullups

6min23secs

21-15-9 25lbs right and left kb
21-15-9 pullups

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27/m/6’3”/240

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Posted: 12 June 2013 05:02 AM   [ Ignore ]   [ # 7 ]
Stray Dawg
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Finally. REST!
I can’t believe I endured 105 minutes of Zumba last night. So much sweat…

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

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Posted: 12 June 2013 05:15 AM   [ Ignore ]   [ # 8 ]
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@No Coast

Warm-up
400m Run
Group Stretch
3x: 5 WB, 10 Kip Swing, 25 DU
Barbell Warm-up

Strength
20:00 to establish Push Press 5RM
45-75-75-95-125-155-175-190

WOD
5x
25 Push Press, 65#
50 DU

Time: 9:44
PP were 25 and 4x 15/10.  DUs were 50, 3x 30/20, and 3/17/20/10.

Then,

6:00 Shoulder Mobility

3x1:00 Plank Hold (1:00 rest)

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

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Posted: 12 June 2013 06:39 AM   [ Ignore ]   [ # 9 ]
Mutt
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Today Rest Day + Flag Football Playoffs

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27/m/6’3”/240

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Posted: 12 June 2013 07:01 AM   [ Ignore ]   [ # 10 ]
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WU:
5 cycles
1 min kb swings 24kg
1 min double unders
Score: 408 reps

Then
Barbell skill warmup

WOD:
EMOTM for 20 min:
1 hang power snatch
2 overhead squats

15@175#
5@185#
Only missed one rep but I made it up withing that minute.

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M 31/6’0”/209 lbs.

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Posted: 12 June 2013 07:05 AM   [ Ignore ]   [ # 11 ]
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Warm up: slow 500m row

WOD 130605 (pack)
20 mins AMRAP of:
250m row,
25 push ups

Score: 7 rounds + 120m
All rows under 1 min. Push ups broken into 3 sets.

10 mins DU practice (max 28)

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M/47/80kg

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Posted: 12 June 2013 08:23 AM   [ Ignore ]   [ # 12 ]
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WOD CrossFit Games Regional Event 6

For time:
100 Single unders
35 Handstand push-ups
30 Toes-to-bar
25 reps ,50kg Shoulder to overhead,
20 Reps Walking lunge with 30Kg pound barbell in front rack

Time 16.00 AM WOD

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 12 June 2013 08:59 AM   [ Ignore ]   [ # 13 ]
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130609

Packish:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 65 pounds
Push jerk, 65 pounds

Post time to comments.

Time: 9:45

All rounds SDHPs unbroken, push jerks unbroken for the 21, 9, 6, and 3

I think I might have misread my starting time on the clock - it felt a lot faster than that - was moving well and only minimal breaks to shake out arms between sets.  Guess we’ll see next time.

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M 52/5’10”/180

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Posted: 12 June 2013 09:31 AM   [ Ignore ]   [ # 14 ]
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working rest day!

Scaled “Linda” aka 3 bars of death
Deadlift 115lbs
Bench BW 185lbs
Clean 115lbs

19:45

Used same weight for DL and Cleans so I didn’t occupy 3 barbells in the gym.

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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: 12 June 2013 09:42 AM   [ Ignore ]   [ # 15 ]
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2 mile run, HB 3/1x3

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You are not a beautiful or unique snowflake.

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