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Thursday, June 20th, 2013 - Rest Day
Posted: 19 June 2013 06:23 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: 19 June 2013 07:25 PM   [ Ignore ]   [ # 1 ]
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Back squats/sit-ups

140 lb back squats 8-8-8
Sit-ups 20 reps
150 lb back squats 5-5
Sit-up 20 reps
170 lb back squat 2-2
Sit-ups 20 reps
180 lb back squats 1
20 reps

*
volume was too high, 3 days after this workout I am still sore. Next time start at 120 lbs.

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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: 19 June 2013 08:14 PM   [ Ignore ]   [ # 2 ]
Puppy Dawg
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“Rest Day”
1 hour Power Yoga at work
and the workout for the push up challenge I’m in at work:
Sets of 20-25-15-15-26

I think all those pushups negated my rest day. Push ups are not my friend….

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Posted: 20 June 2013 12:28 AM   [ Ignore ]   [ # 3 ]
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19/06/13

Deadlift 3x3x3x3x3

All at 100kg, pleased with the form and the weight really, 3 months ago I was struggling with 60 kg so happy with that and I felt I could have gone heavier.

20/06/13

35 L-Pull ups
35 Pull Ups

Time 9’ 56”

This was horrible, L Pull Ups are not nice I’m glad I scaled this one back, did the L pull ups from a sitting position, and the pull ups using an under arm grip.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 20 June 2013 01:18 AM   [ Ignore ]   [ # 4 ]
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Completed: 20 June 2013
Warm-up, DROM
10x10xFailure
push-ups, sit-ups, strict pullups

WOD: Hanging Power Clean
3-3-3-3-3-3-3, Warm up and Form practice w/ 45#

65-85-95-100(Fail)-95-70-70

Tried to maintain as best of form as I can manage on my own. Focused on getting my body under the bar, elbows up and not using my arms to pull.

Ended with 3 Rounds of 10 pike pushups w/ feet on box and 5 burpees

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

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Posted: 20 June 2013 02:19 AM   [ Ignore ]   [ # 5 ]
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On the minute

Wu: yes

Skill: snatch balance, stick

WOD:
EMOM 12
3 beginners rope climb
6 “un-even” push ups
12 squats
Fun.

MWOD:
K* 12 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: 20 June 2013 03:49 AM   [ Ignore ]   [ # 6 ]
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Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Time - 20:23

$ out, 30 minutes on the bike.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 20 June 2013 04:05 AM   [ Ignore ]   [ # 7 ]
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No warm up

WOD 130611 Gallant (pack)
1600m run with 6.5kg med ball,
40 burpee pull ups (bar at fingertip height),
800m run with 6.5kg med ball,
20 burpee pull ups,
400m run with 6.5kg med ball,
10 burpee pull ups

Time: 32:35

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M/47/80kg

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Posted: 20 June 2013 04:08 AM   [ Ignore ]   [ # 8 ]
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130618

Packish:
21-15-9-3 rep rounds of:
135 115 pound Front squat
GHD Decline Sit-up

Time: 5:24

During warm up I did a set of 5 at 135 and figured 21 reps was not going to happen without breaking the set and form breaking down, so dropped to 115.  No GHD so did situps on the decline bench at max height + a 45 lb plate.  All rounds squats and sit ups unbroken.  Should maybe try more weight or more rounds if it comes up again.

Followed up with….....

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M 52/5’10”/180

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Posted: 20 June 2013 04:09 AM   [ Ignore ]   [ # 9 ]
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130619

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

115-135-145-155-165-165(2)F-155

5 minutes after 130618 above.

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M 52/5’10”/180

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Posted: 20 June 2013 05:22 AM   [ Ignore ]   [ # 10 ]
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Front squat/ghd

Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up
women - 95#

7:51

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 20 June 2013 06:56 AM   [ Ignore ]   [ # 11 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Inclinde/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises


Incline Bench Press: 7 @ 135#
Dips: 5.5 @ 165#
Squats: 10 @ 155#
Seated Calf Raises: 10 @ 50#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 20 June 2013 07:00 AM   [ Ignore ]   [ # 12 ]
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Thursday 130620 5:00 am start

WU: 3 rounds of:  Samson stretch, 15 OHS w/pvc pipe, 15 abmat sit ups, 15 goodmornings w/45# bar, 12 pull ups (kipped-sort of), 12 dips on dip stand.
Also did some hang power clean warm ups with pvc pipe and arm stretches with rubber band to improve arm flexiblitly in front rack position. 

WOD:

Hang Power Clean 3-3-3-3-3-3-3

75-95-115-125-135-145-150(2)  did extra round at 125 after that - working on form - need to get bar up and snap elbows under it. Seems I am slow in that snap under motion.

On the positive side 145 and 150 are above my previous 1RM (135) so I have made some progress !

$O
Chest to ring pull ups - starting from seated L position on floor 5-5-5 reps
Ring dips 5 reps
ran out of time.

Good session. That was fun.

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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: 20 June 2013 07:36 AM   [ Ignore ]   [ # 13 ]
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WU:
PVC warmup
Mobility and stretching
5 rounds
10 barbell good mornings
10 toe to bar

Barbell skills

Strength and Skill:
EMOTM for 15 min
3 hang snatch @155#

WOD:
Run 1000m in elevation mask @9k feet

Time: 4:10

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M 31/6’0”/209 lbs.

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Posted: 20 June 2013 09:31 AM   [ Ignore ]   [ # 14 ]
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Crossfit Total

Warmup
2 rounds of
10 sit-ups
10 supermans
10 PVC OHS

Strength
Back squat 5-3-1-1-1-1-1
In kg: 20-50-60-70-75-77.5-80(PR)

Press 5-3-1-1-1
In kg: 20-30-35-40-42.5(F)

Deadlift 5-3-1-1-1-1-1
In kg: 40-60-85-90-95(PR)-100(F)-100(PR)

Crossfit Total: 80+40+100 kg = 220 kg = #485

Last time was August 2012: 75+40+65 kg = 180 kg = #396

Taking extra rest days this week paid off!

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M 31/1.79 m/72 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: 20 June 2013 09:55 AM   [ Ignore ]   [ # 15 ]
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June 20, 2013

My crossfit workout buddy’s wife does something called Camp Gladiator and she is triaining for something ccalled the Gladiator Games.  I worked out with them for moral support this morning

I did mobility of 3 min bottom of squat
2 min hamstring on box
2 min couch stretch
2 min banded shoulder

Followed by a bizarre set of metcon exercises:

Throw a 12 pound sandbag with feet planted, run and pick it up then throw it again for 120 yards on a football field

Drag a 50 lb sandbag 120 yards in bear crawl (this really bit because the shoulder straps ran across my legs and I couldn’t actually lift my rear so the entire crawl was with my legs in a crouch taking about 3 inch steps

shuttle back and forth knocking over and setting up cones 20 lengths of 10 meters

400 m run carrying 50 lb sandbag

100 meter run

1 mile run

not my cup of tea but I helped a bit.

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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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