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Friday, June 28th, 2013 - Rest Day
Posted: 27 June 2013 06:16 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: 27 June 2013 06:29 PM   [ Ignore ]   [ # 1 ]
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I went to the brandx fundraising page for crossFit for hope. But Ester got my donation sorry GD she was just so far behind

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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: 27 June 2013 09:59 PM   [ Ignore ]   [ # 2 ]
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Joined  2013-05-28

Completed 28 June 2013 @1030
Warm-up: 800m jog, DROM, 20 Push-ups, 5 pull-ups, 5 chin-ups, 10 sit-ups

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

7 Rounds + 5 Burpees

Lots of sweat. My running shoes got in the way of the rope, so I kicked them off.
I typically use Five Fingers for this type of workout, but I had jogged during my warm up and forgot to change them.
My socks kept rubbing and now I have toe blisters. Perfect. :/

Cool Down, stretch and some pull-ups and chin-ups.

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

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Posted: 27 June 2013 11:15 PM   [ Ignore ]   [ # 3 ]
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Press + 30/30 Metcon WB/KBS/DU 15min

w/up 3min rower + 25min mobility everywhere!

10 Pull up, 10 Push up, 10 GM bar, 10 WB @ 7kg

Press:
5xbar, 2x25kg,2x32.5kg - working sets 2 x 3-2-1 reps @35kg with 20s b/t rep sets and 3min b/t main sets

Mecton:
30s on 30s off - 5 rounds
WB @7kg     15,15,15,15,15
AKBS @20kg 15,15,15,15,15
DU’s         30,30,30,30,50

Completed 30DU then singles for remaining time

Effort levels after > Round 1= 70% R2= 72% R3= 75% R4= 78% R5= 75%

HR after last ex,last round 168 BPM

5min C/D row + 20min mobility @ home

Metcon felt great! Looking to add 1-2 rounds per week until up to 10 rounds…

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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

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Posted: 28 June 2013 03:44 AM   [ Ignore ]   [ # 4 ]
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Run/Squat/Jerk

Std. Warmup x1

Pack-ish
Four rounds for time of:
Run 400 meters
95 pound Back squat, 15 reps
75 pound Jerk, 15 reps

Time: 20:37

Still easing back into it….

$out: Basketball shooting (10min)

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 28 June 2013 04:11 AM   [ Ignore ]   [ # 5 ]
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“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 30kg (Reps)
Box Jump, 20” box (Reps)
Push-press, 30kg (Reps)
Row—subed for run (Calories)

Done this 24 Jan 2013 in the PM, total score of 311

Today in AM score of 273.  Difference was the box I use now is almost 30” and before was about 18”.  Scored higher on all other excercises.

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 28 June 2013 04:28 AM   [ Ignore ]   [ # 6 ]
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“Nancy”
5 rft:
400m run
OHSx15 - 75lb
time-20:02

Felt good going through it but ended up with a poor time. Everything was unbroken, I guess I’m just slow.

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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: 28 June 2013 05:25 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
500m Run
5:00 Hip Mobility
Group Stretch
8x (each) @45#: Shoulder Press, Push Press, Front Squat, Thruster

Strength
3 rep Heavy Thruster

Session: 75x6, 95x6, 125x4, 165x3, 195x3, 205x3

WOD
100 WB, 20#, 10-ft Target
*10 Burpees every pause, break, or if ball touches ground.

Time: 6:44
Broke at 56 (1:42), 70, and 82. Burpees took ~1:00 each time.

Cool Down...Peel up off the floor and 200m walk.

Then,

20-15-10-5
AbMat Sit-up
Hip Extension
NFT

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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: 28 June 2013 05:41 AM   [ Ignore ]   [ # 8 ]
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Outlaw Way: clean & jerk, pendlay row/split press

BBG

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
warm: 65
work: 85(2), 90(5)

Strength
1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec. - 65-70-75-75#
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. - 65-75-85-85#

Haven’t done either in 6 months, could have done all at highest.

Conditioning tomorrow.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 28 June 2013 06:09 AM   [ Ignore ]   [ # 9 ]
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Blessed rest

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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: 28 June 2013 07:18 AM   [ Ignore ]   [ # 10 ]
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Power Cleans; 400s and Squats

Before: 100 singles, 60 DU (eight misses!), shoulder PT

Power Cleans
95x5, 115x3, 135x2, 155, 165, 175

4 RFT
400m run
50 squats
12:57 PR is 12:29 from May 2010, so that’s a little disappointing. Should have checked that before I did it.

First 400 was 1:34. 3 and 4 were 1:50ish. Feel like I dogged it on 2 and the first definitely could have been faster. Probably left at least 20 seconds on the table.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 28 June 2013 07:24 AM   [ Ignore ]   [ # 11 ]
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Yesterday
12:00 AMRAP
1 Thruster (95) 100m run
2 Thrusters-100m run
3 Thrusters- 100m run…

9 rds + 2 thrusters

That was a good one!

Front squat
95 x 3
115 x 3
5 x 135 x 3

Warmup
Jumping rope
Thrusters, 45 x 10 and 65 x 10
Jumping jacks

Cashout
100 situps

In other news, I ordered a 160lb set ( 45 / 25 / 10) of bumpers yesterday and they’ll be by the time I get off work tomorrow morning. It only took me a couple years of not wanting to spend the money to buy them!

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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: 28 June 2013 07:57 AM   [ Ignore ]   [ # 12 ]
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Hope

154

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 28 June 2013 08:19 AM   [ Ignore ]   [ # 13 ]
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Bruck. EMOM pull-ups.

Warmup
3 rounds of
5 pull-ups (-45 kg)
5 push-ups
5 tuck jumps

Gluteus and hamstring smashing

Strength
EMOM 2 pull-ups (-23 kg) 
Rounds: 2-2-2-1-0

Metcon
Bruck
3 RFT
400 m
15 back squat, 30 kg
15 jerk, 20 kg

Time: 27:32 (run on treadmill 12.5 km/h, squats 15/9-6/6-6-3, split jerks 8-7/6-5-4/4-4-3-4)

This was a hard and fun hero. I think it was scaled just right.

Also a very suitable hero for me today. I have enrolled for part time service in the National Home Guard again. My unit will be operating in coastal regions in Sweden, so a Coast Guard petty officer is in a way a brother in arms.

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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: 28 June 2013 08:59 AM   [ Ignore ]   [ # 14 ]
Big Dawg
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Helen
Warm-up: Rowing

Helen
3 RFT:
400m run
21 35lb db swings
12 Pull-ups

14:03

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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: 28 June 2013 09:12 AM   [ Ignore ]   [ # 15 ]
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Tuesday 130624

Pack
Five rounds for time of:
185 pound Deadlift, 5 reps
25 Sit-ups

6:56

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

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