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Wednesday, July 10th, 2013 - Rest Day
Posted: 09 July 2013 04:15 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.

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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: 10 July 2013 02:20 AM   [ Ignore ]   [ # 1 ]
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Snatch, ring row (press)

Wu: yes

CFSB:
Press graduate—» 3x57.5(F3) Will make new attempt next week. If still fail I go to 65% of 1rm and sets of 5???

Skill: Power snatch

WOD:
Max rep strict pull ups: 15

Then…

10-9-8-7-6-5-4-3-2-1
Power snatch 40kg
Ring row
10:29

MWOD:
K* 8 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: 10 July 2013 03:32 AM   [ Ignore ]   [ # 2 ]
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10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

On vacation; pull-ups as rx’d; box jumps up to picnic tabletop (no idea how high); reg sit-ups for GHD

11:42

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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: 10 July 2013 05:51 AM   [ Ignore ]   [ # 3 ]
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Outlaw: airdyne/kbs/push ups

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg - 35# - 15-15-14-15-15
30 sec. Rest
30 sec. ME HR Pushups - 18-16-13-15-15
30 sec. Rest

total: 104 reps
*calorie function does not work on my airdyne

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 10 July 2013 07:37 AM   [ Ignore ]   [ # 4 ]
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Spin cycling for 45:00 in lieu of rest.
Will also practice strict pull-ups today.

Great news: my 15 year old daughter has started doing CF Kids WODs and she’s into it.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 10 July 2013 07:50 AM   [ Ignore ]   [ # 5 ]
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Glorybelle - 10 July 2013 07:37 AM

Great news: my 15 year old daughter has started doing CF Kids WODs and she’s into it.

Very nice.  cool smile

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Posted: 10 July 2013 07:55 AM   [ Ignore ]   [ # 6 ]
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21-15-9 For Time:

Ring Dips
Back Squat (40kg)
Squat Jumps

6:44

The ring dips add a whole new dimension!  More practice required.

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M/44/5’10”/173#

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Posted: 10 July 2013 08:59 AM   [ Ignore ]   [ # 7 ]
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130709

“Diane”

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 130410.

Did Not Finish

Last time 130410: 6:22 at Pack scaling.

I was hesitant to do this since I tweaked my back about a week ago, but it’s been feeling better so I had a go at it - obviously a mistake.  Felt a twinge on the 8th rep of the second round and called it there.  I went ahead and did the round of 12 HSPUs just to feel like a got something done, but my back is pretty sore again.

I like this scaling for this.  First round DLs unbroken, HSPUs kipped, abmat under head, broken like 5-4-3-3, 4-3-3-2.  The HSPUs are a bit of a time sink, but I think with more kipping practice I should at least keep the metcon high.

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M 52/5’10”/180

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Posted: 10 July 2013 09:09 AM   [ Ignore ]   [ # 8 ]
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20 min row
4250 m

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 10 July 2013 09:37 AM   [ Ignore ]   [ # 9 ]
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warm-up
BRIEF MOBs

CFSB ME Work 2013 Cycle4 week6
BrandX programming…
SP
Attempt 3x10reps; got 45/75/95/115 & ONLY 4@135
Debrief:
SP- OK with this, had 5@125 week.  No shoulder pain.

then…

WOD (from BrandX 7/9/13)
3 rounds for time of:
10 db SP RIGHT, 40#
15 KB swings, 24k
20 box jumps, 24inch
15 KB swings, 24k
10 db SP, 40#
TOTAL TIME=11:27 (3:23/3:57/4:07)

SP with 22% bwt.  No breaks, just slothy jumps.

$-out
Attempt 3x10reps barbell row; got 45/65/85/115
Max set of strict pull-ups; got 13

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 10 July 2013 10:30 AM   [ Ignore ]   [ # 10 ]
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Monday, July 8th, 2013- Elizabeth

WOD:
21-15-9 reps of:
95# Hang Power Cleans
Ring Dips

TIME: 5 Mins
I wanted to run 2 miles after that but it just wasn’t going to happen.  I was beat down tired!

Tuesday, July 9th, 2013- Front Squats

WOD:
Front Squats, 3, 3, 3, 3, 3 reps, post loads to comments
Warmed up with empty bar 5 reps, {95, 105, 115, 125, 135} Form felt good and depth was there.

I have been doing the WODs just slacking on posting lately. I bought some lifting shoes and they help me out a lot, I never would have thought that before but they make a difference. I messed around and got really sick today so I am going to take two force rest days and get back at it again. Hopefully, I will have a hot date with “Diane” on Friday. I will have to play it by ear and see if my body will cooperate with me.

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Donald K. Toro

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Posted: 10 July 2013 10:45 AM   [ Ignore ]   [ # 11 ]
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15-12-9
100 pound Deadlift
Handstand push-ups

—>12:26

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M/40/5’4”/137

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Posted: 10 July 2013 11:27 AM   [ Ignore ]   [ # 12 ]
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Strength: Deadlift
5-5-5
190-210-230

WOD: SUNDAY 130707

“Elizabeth”

Pack
21-15-9 reps of:
Clean 115 pounds
Ring dips 2x Bar dips (no rings)

9:50

Compare to 130504.

9:47 with no strength work before hand, and a shorter distance between cleans and dips.

After doing cleans last week at a box on high quality equipment, then going back to the cheap stuff at my globo gym, I must say a quality barbell makes a big difference on lifts like this.

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

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Posted: 10 July 2013 11:35 AM   [ Ignore ]   [ # 13 ]
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Travel Workout

Warm-up
400m Run
5:00 Hip Mobility

Annie
50-40-30-20-10
DU
Sit-up

Time: 8:09

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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: 10 July 2013 11:39 AM   [ Ignore ]   [ # 14 ]
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Wednesday 130710 5:00 am start

WU: 3 rounds of: Sam stretch, 15 pvc ohs, 15 abmat sit-ups, 15 goodmornings w/ 45# bar, 12 pull-ups.

WOD:
“Elizabeth”  - pack weight

21-15-9 reps of:
Clean 135 pounds - 95 pounds - power clean from floor.
Ring dips

Time = 10:43

First time doing this with ring dips - they were the slog here.  Power cleans were working ok.

Last time = 9:27   with 75 pounds , bar dips (equal reps) - all things considered I think the jump in weight and difficulty in dips is still an improvement, even if time was a little longer. 

Bonus round : $O: 

Front Squat 3-3-3-3-3

95 - 105 - 115 - 125 - 145 - 155

Felt good on form till 145 and 155 on last reps.  seems like my right side leans forward a little trying to push up out of the bottom of the squat. Upper shoulders were better this time.

Good session.

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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: 10 July 2013 12:01 PM   [ Ignore ]   [ # 15 ]
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130710 SL5X5: W8D2

Warm up:
5 min DROMs
10 Burpees

Workout A 5x5:
HBBS: 225
Bench Press: 170
Barbell Row: 130

Midline:
Ab rollouts 5 x 3

Squat rests 3:30; Bench rest 2:30; Row rest 1:30; Ab rollouts 1:30.

Squats were brutally tough today. Part of it may have been the 7hrs of sleep last night, but I think I’m approaching the plateau.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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