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Tuesday, July 2nd, 2013 - Rest Day
Posted: 01 July 2013 04:37 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: 01 July 2013 10:29 PM   [ Ignore ]   [ # 1 ]
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Completed 2 July 2013 @ 1030

Warm up, approx 15 mins: 200 single unders (100 each consecutively), set up and sweeping
DROM, Samson stretch, 20 push ups, 20 air squats, 10 OHS w/ pvc

Puppy-ish
1500m bike (about 4.5 mins of biking, no display)
35 KB Swings @ 16kg
800m row (about 3.5 mins of rowing, no display)
40 WB Shots, 8 feet @ 14#
~600m run
15 kipping pull ups (still struggling to do strict)
Time: 21:26

I had to scale this one to fit it all in the estimated 30 mins I have for a WOD. I initially wanted to skip it, but I know the less I want to do a workout, the more I need to do it.
Our stationary bike and rower have no working display, so I guessed how long it would take me… (went with 2 different song lengths on my playlist since I was using my timer for the WOD)

Cool Down, approx 15 mins: Rest for a brief amount of time, stretching, 10 handstand-ish push ups, 5 dips, cleaning up area

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

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Posted: 01 July 2013 11:47 PM   [ Ignore ]   [ # 2 ]
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01/07/13

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

I used 18kg dumbells for all the rounds, found it quite cheeky and form started to fall apart when i went heavier.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 02 July 2013 03:01 AM   [ Ignore ]   [ # 3 ]
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Rope, BS (press, BS)

Wu: yes

CFSB:
Press graduate—» 3x55
BS graduate—» 3x82.5

WOD:
3 rft
25 BS 50 kg
9 beginners rope climb
7:46

MWOD:
K* 10 minutes

My thoughts goes to the famillies of the 19 firefighters who lost their life figthing a fire in Arizona, protecting the civilians lifes and homes.

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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: 02 July 2013 03:44 AM   [ Ignore ]   [ # 4 ]
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First workout in a while, I have had a cough, fever and upper respiratory infection that laid me out for nearly 10 days.  Haven’t felt that bad physically in years.  Damn Euboea virus or something.


7-2-2013

1 min Foam roll on it band each leg
1 minute of Hamstring each leg
Hold Pike Stretch for 2 minutes
Bottom of squat 2 min

WOD
Behind the neck Jerk 1-1-1-1-1-1-1
Buergner practice with ad and pvc then 45 lb bar then 95 lb warm up x 10 for split jerk landing practice

115-125-145-155-165-175 fail’ 175 fail. 175 landed it. 20 lb pr!

10 min pistol practice

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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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Posted: 02 July 2013 04:12 AM   [ Ignore ]   [ # 5 ]
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WU- 2 rounds (11 GHD situps, Back Extensions, Pushups, Squats (need pvc pipe OHS next time), 5 pullups (deadhang))

C/I Strength Training

Back Squats
45x5, 95x5, 135x5, 155x3, 165x3 (Goal)

Need to work on my squat mobility, barely making it to 90 degrees on the down position.  I need more mobility period.

WoD
Packish

21-15-9
155lbs Deadlift
95 75lbs OHS

23:05

I started with heavier weight to just mess with, but I need more strength.  This was horrible.  I felt sluggish after the first sets, and probably went too hard.  Gassed before I even started.  However, it was still putting me in overdrive and sweating like crazy.

I will drop weight next time to get the conditioning down for continuous reps are better than a bunch of rest in between it seems.  Any suggestions?

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Male 28/ 6’ 1’‘/ 167lbs 14% BF (According to Army Tape)/ Pack Member.
Maxes for:

Back Squat: 205lbs
Bench press: 165lbs
The Press: 100lbs
Deadlift: 185lbs (been awhile since I have tested this)
Pushup max in 2min: 51
Situp max in 2min: 82
2 mile Run: 12min 24sec
5K run: 21min 15sec

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Posted: 02 July 2013 04:12 AM   [ Ignore ]   [ # 6 ]
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DL/OHS

Std. Warmup x2

Pack
15-12-9 reps of:
135 pound Deadlift
65 pound Overhead squat

Time: 6:32

Still getting back to it, these are two of my harder lifts. Light pack weight, with fewer reps.

Cashout: 30min of shooting a basketball

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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: 02 July 2013 05:57 AM   [ Ignore ]   [ # 7 ]
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5 Rounds for Total:

1 min Handstand Hold
1 min Air Squats
1 min Pull Ups

Score Total Pull Ups and Air Squats

217 + 108 = 325

Can’t hold a HS for a minute as I can’t “stack” and my arms won’t lock out so it is a feat of musculature endurance.

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M/44/5’10”/173#

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Posted: 02 July 2013 06:51 AM   [ Ignore ]   [ # 8 ]
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Dynamic stretch
Oh squat
Dl 3x1 then 5 rm
Sledge hammer shovels x20
Co:
7 min jog

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Posted: 02 July 2013 06:54 AM   [ Ignore ]   [ # 9 ]
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Outlaw Way: pull ups/gh raises/reverse hypers

Strength 2 (con’t of yesterday)

1a) 4XME Strict Pullups – rest 60-90 sec. 12-9-10-6
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.*

*had to modify. 2 rounds w/blue band standing calf ext. 2 rounds laying on 30” box holding weight (4,12,20# med balls) between feet.

Tricky sub, got as close as I could with what I had to use.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 02 July 2013 07:35 AM   [ Ignore ]   [ # 10 ]
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Im not sure if theres a name for this wod but it almost kill my daughter so I named it that.
bentover row 95lbs - 25lbs
overhead press 95lbs-25lbs
box step ups (17” box)
21-15-9-3
dad 6.57
emily 9.35
It was the hardest wod we done yet.
This is the first time my baby girl has been exposed to weights. Most of the time she’d just cheer us (my two sons and I are powerlifters) on at powerlifting meets.  their two weeks in and raising the bar each time.

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 02 July 2013 07:47 AM   [ Ignore ]   [ # 11 ]
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SWOD:
Hang Clean + 1 Power Jerk + 2 Split Jerk
1, 1, 1, 1, 1, 1

95-115-125-135-145-155

WOD: AMRAP 6 minutes
8 kettle bell swings with 20.8kg dumbell
8 pull-ups
8 lat jump over dumbell

Rest 3 Minutes
THEN, REPEAT A SECOND 6 MINUTE ROUND

Rnd 1 – 4 rounds plus 8 swings plus 8 pull-ups
Rnd 2 – 4 rounds even

100 upright rows with 45 lb bar

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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: 02 July 2013 08:43 AM   [ Ignore ]   [ # 12 ]
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TUE 07022013
Behind the neck Jerk 1-1-1-1-1-1-1
35-35-45-45-55-55-55 lbs
WU Practice split jerk form 14 lb bar x10

First time on split jerks - LIKING.

cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 02 July 2013 09:42 AM   [ Ignore ]   [ # 13 ]
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WU:
Run drills
Mobility

3 rounds w/barbell
10 deadlifts
10 front squats
10 presses

Strength and Skill:
EMOTM for 10 min: 10 KB power cleans 32kg
Rest 3 min
EMOTM for 10 min: 6 pistols

WOD:
5 rounds
10 chest to bar pull-ups
10 HRPU clapping hands over head every rep

Time: 3:40

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M 31/6’0”/209 lbs.

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Posted: 02 July 2013 10:06 AM   [ Ignore ]   [ # 14 ]
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Power Snatch 1 RM, 3x2 @ 85% of 1 RM
32.5kg 3x2 28.5kg
Bent Over Rows 3 x max reps-30kg
7,8,7

21, 15, 9 reps of:
Barbell Lunges LT-20kg
Barbell Lunges RT-20kg
Toes to Bar

10:01

Rhomboids still tender, so subbed DWOD snatches. Dreading the physio pain massage tomorrow.

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 02 July 2013 10:16 AM   [ Ignore ]   [ # 15 ]
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10 km walk. Varied terrian, mostly flat.

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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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