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Sunday, July 14th, 2013 - Rest Day
Posted: 13 July 2013 04:18 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: 14 July 2013 02:50 AM   [ Ignore ]   [ # 1 ]
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Wu - ran 1 mile in 8 min


For time:
3 Rounds of:
20 Pullups
30 Pushups
40 Situps
50 Squats

17:00

$o - Walk 800m

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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: 14 July 2013 03:16 AM   [ Ignore ]   [ # 2 ]
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3-4-5 (DL)

Wu: yes

CFSB:
DL graduate—» 3x115

WOD:
AMRAP 10
3 DL 100 kg
4 pull ups
5 KTE
8 rounds (+3 DL). Faded faster than a snowball in hell…

MWOD:
K* 10 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: 14 July 2013 06:14 AM   [ Ignore ]   [ # 3 ]
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Anyone else very sore from yesterday’s chipper? I mean, sore down to the joints? I was supposed to run 8 miles this morning, but I think I’m going to skip 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: 14 July 2013 06:48 AM   [ Ignore ]   [ # 4 ]
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Outlaw Way: snatch & clean & jerk

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:
80#

EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.
7x70#

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
105#

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
7x90#

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 14 July 2013 06:49 AM   [ Ignore ]   [ # 5 ]
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Sunday, July 14th, 2013 - Rest Day


Beach Run 6.75 km PR!!

48:50

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 14 July 2013 10:21 AM   [ Ignore ]   [ # 6 ]
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Rest Day

IC Day 8 for yesterday: 20 + 20 = 40 sec
IC Day 9: 25 + 20 = 45 sec

All handstand hold against wall.

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M/48/5’ 11”/220#

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Posted: 14 July 2013 11:01 AM   [ Ignore ]   [ # 7 ]
Big Dawg
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CTB pull-ups, Box jump, GHD

Yesterday: hilly 22 mile bike ride with my daughter.
She kept coaching me to hit the hills harder. Knocked about ten minutes off my time from last week.
Totally wiped when I got home.

Today:

Squats
5x5: 125-135-145-155-165
Form started to suffer at the end.
Up the weight 10# next time.

Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up
Box jump, 20-24 18 inch box
Sit-up (assisted)

Time: 10:01
Could’ve used less assistance on gravitron.
Subbed pushups for the second set when the pullup machine was occupied.
No breaks, except for the first two sets of box jumps.

Clean & Jerk
3x10, 85#
Went for speed. Doable, but tough.
I should work up to a 5x10 & then advance a little.

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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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Posted: 14 July 2013 03:44 PM   [ Ignore ]   [ # 8 ]
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Home from traveling

Easy row…

1:58/500m pace for 2,000m
then
2:13/500m pace for 2,000m

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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: 14 July 2013 04:14 PM   [ Ignore ]   [ # 9 ]
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SUN 07142013 CHIPPER
Puppies - Time:  20:02
25-lb Squat clean x10 reps
Hanging knees to chest x10
Box jump 16-inch box x10
Muscle-up progressions (3 push ups/3 dips) x10 sets
10-lb dumbbell Push press/push jerk x10
Tuck jumps x10
15-lb Thruster x10
Pull-ups beginner x10
Burpees x10
100’ Walking lunge with 10-lb dumbbell held overhead

Sheesh.

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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: 14 July 2013 05:52 PM   [ Ignore ]   [ # 10 ]
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July 14, 2013 (WOD from July 9, 2013)

Warm Up:
Run 1.5 mi 12.01 min

WOD - Pack Light - For Time:
21 - 15 - 9
135lb deadlift (21) (15) (9)
handstand pushup* (10-6-3-2) (5-5-5) (5-3-1)

18:00 minutes

*handstand pushup was assisted - olympic bar set at #9 on squat rack to use as guide / balance.

Happy with the deadlifts. I am able to do the full reps with the weight… maybe time to work up to full pack weight.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 14 July 2013 06:28 PM   [ Ignore ]   [ # 11 ]
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Strength: Backquat
5-5-5
185-205-205

Overestimated my ability on 5 rep sets and had to count one of my warm up sets.  Gonna have to drop it down a touch if I want to do straight sets.

Shoulder press
5-5-5
105-105-105

Did not do CFT today.

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

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Posted: 14 July 2013 07:28 PM   [ Ignore ]   [ # 12 ]
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Samish Loop, 3.68 miles, 31:45 estimated using analog wristwatch. Pretty warm and kind of hilly course, but thought I was going faster than this. Certainly wiped me out.

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

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Posted: 14 July 2013 08:12 PM   [ Ignore ]   [ # 13 ]
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July 14, 2013

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Did them all with 55 lbs. Still trying to strengthen sore shoulders without overdoing it.

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 15 July 2013 01:08 AM   [ Ignore ]   [ # 14 ]
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First day of CFSB. Starting with the front squats to tie in with weekly schedule. To avoid cherrypicking metcons I’m basing them on the WODs starting 1/1/13 onwards

AM strength:
10 mins hip/leg mobilisation and stretching, 2 mins sitting in squat
Front squat kg: 10x20, 5x40, 5x55, 5x60, 5x65
Back squat 15x60kg

PM metcon:
Warm up: 3x Burgener warm up
3 rounds of WOD 130101 Rx’d weight
10 toes to bar,
10 power snatch 35kg,
10 wall ball 20lb
Time: 7:25

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M/47/80kg

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Posted: 15 July 2013 02:38 AM   [ Ignore ]   [ # 15 ]
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WOD “Smykowski”

For time:
Run 4k
30 Burpee pull-ups

23.00

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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