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Sunday, June 16th, 2013 - Rest Day
Posted: 15 June 2013 06:40 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.

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: 16 June 2013 02:24 AM   [ Ignore ]   [ # 1 ]
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16/06/13

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

50KG for the shoulder press and the push press, 40KG for the Push Jerk, unfortunately the lack of weights and a rack made this a bit of a tricky one, I just concentrated on form for today more than anything else.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 16 June 2013 04:37 AM   [ Ignore ]   [ # 2 ]
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Tabata (DL PC)

Wu: yes

CFSB:
DL graduate—» 3x110
PC graduate—» 3x72.5

WOD:
Tabata push ups
Rest 1 min
Tabata box jumps 70 cm
Rest 1 min
Tabata sit ups
Score: 6 - 4 - 6 first time I did box jump to 70 cm in a wod. Have a nice 30 cm scar now.

MWOD:
K* 10 min

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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: 16 June 2013 07:49 AM   [ Ignore ]   [ # 3 ]
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KB Swings and pull ups


The Porch:
21-15 and 9 rep rounds of:
Left-arm DB snatch, 35 lbs
Right-arm DB snatch, 35 lbs
Pull-ups

Time 11:15

Happy Fathers Day!!

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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: 16 June 2013 08:18 AM   [ Ignore ]   [ # 4 ]
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Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

6 rounds + 250m + 7 pushups

Rows were no problem, 0:45-0:50 each time. Pushups suck for me, I was breaking em up in 5s and 3s after unbroken first round.

Happy papa’s day to all the dads!

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 16 June 2013 08:50 AM   [ Ignore ]   [ # 5 ]
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FRIDAY 130614

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up

9:38!!  45# kb x 2

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M/31/6’1/185

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Posted: 16 June 2013 10:49 AM   [ Ignore ]   [ # 6 ]
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Father’s Day small brick
Bike/Run
12.5 miles bike - 31 min @ 23.5 mph
PR on road bike not On TT bike
5K run - 23’08 @ 7’28 pace

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M/36/6/185#

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

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Posted: 16 June 2013 11:50 AM   [ Ignore ]   [ # 7 ]
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Happy Father’s Day!

Muscle-ups, 9,9,6,6
Wall ball throws (22 lb.) 20,15,10,5

Happy with the number of muscle-ups since it is my second time doing them.  Need to work on maintaining grip after each rep.  Right now, I do one, re-grip the rings and I do the next rep.

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M/39/5’7”/165

“Burpees don’t like you either”

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Posted: 16 June 2013 12:41 PM   [ Ignore ]   [ # 8 ]
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-OHS to a 2RM
M 5@15, 3@25, 3@30, 2@35-40-43-46-48-50-52-54- 55 failed to get under the jerk
D 5@15, 3@25, 3@30, 2@35-38-39-40-41-42-43-44

Clean extensions 5x4@45kg

Press 3x4@35kg

Snatch grip high pulls 5x2@37kg

Then:  Thanks for the WOD Frosty wave
21-15-9
Globlet squat @ 16kg
push-ups
M- 3:30
D- 5:28

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 16 June 2013 02:18 PM   [ Ignore ]   [ # 9 ]
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Magdawg2020 - 16 June 2013 12:41 PM

Then:  Thanks for the WOD Frosty wave
21-15-9
Globlet squat @ 16kg
push-ups
M- 3:30
D- 5:28

Seems you “enjoyed it” for about 13s less than I did!  Nice work!

Rest Day
High Bar Back Squat
185,205,225,245,255

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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: 16 June 2013 05:00 PM   [ Ignore ]   [ # 10 ]
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Mags,

BTW, if you liked that one, this one is similarly lovely:

21-15-9
Ball Slams 20/14
Abmat sit-ups

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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: 16 June 2013 06:05 PM   [ Ignore ]   [ # 11 ]
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THURSDAY 130613

“Gallant”
Pack
Run 1 mile with a 14 pound medicine ball
40 Burpee pull-ups
Run 800 meters with a 14 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 14 pound medicine ball
10 Burpee pull-ups

28:23

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

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Posted: 16 June 2013 06:21 PM   [ Ignore ]   [ # 12 ]
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frosty996 - 16 June 2013 05:00 PM

Mags,

BTW, if you liked that one, this one is similarly lovely:

21-15-9
Ball Slams 20/14
Abmat sit-ups

both just happen to hit things I like to do IE not my goats.  cool smile

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 16 June 2013 06:25 PM   [ Ignore ]   [ # 13 ]
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Patio project

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For God has not given us a spirit of timidity, but of power and love and discipline. (2 Timothy 1:7)

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Posted: 16 June 2013 06:34 PM   [ Ignore ]   [ # 14 ]
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130614

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For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
30-24-18
Pull ups
Dips

Time: 15:10

All rounds thrusters broken, 11-4, 7-5, 5-4.  45 lbs was heavy for this.  Pull ups and dips broken into alternating sets of 5.  Pull ups kipped and reset (home bar), dips kipped on rings.  Pretty tough workout.

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M 52/5’10”/180

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Posted: 16 June 2013 07:33 PM   [ Ignore ]   [ # 15 ]
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Hang power snatch

16 mile Father’s Day bike ride with my older daughter in the morning.

Hang power snatch 3-3-3-3-3 reps
65-75-85-85-95(F)

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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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