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Thursday, July 18th, 2013 - Rest Day
Posted: 17 July 2013 06:05 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: 17 July 2013 11:17 PM   [ Ignore ]   [ # 1 ]
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17/07/13

Omar

Pack
65 pound barbell Thrusters, 10
15 Bar-facing burpees
65 pound barbell Thrusters, 20
25 Bar-facing burpees
65 pound barbell Thrusters, 30
35 Bar-facing burpees


Time 13’ 17”

My 2 favorite exercises in one workout, NOT!!!!! Horrendous.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 17 July 2013 11:27 PM   [ Ignore ]   [ # 2 ]
Puppy Dawg
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THURSDAY 130718

WU:
3 x Barbell complex @ 45#
Stretching

Strength:
Squat Clean
2-2-2-1-1-1-1-1
75#-90#-100#-115#-120#-125#-130#-135#(failed)-135#

BW (135#) squat clean today was a PR… best birthday present ever!

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F - 27 - 5’6” - 135#
CrossFit DOB: 23 June 2013

“Without the bitter, the sweet ain’t as sweet.”

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Posted: 18 July 2013 04:56 AM   [ Ignore ]   [ # 3 ]
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WU – run 400m; 2 rounds of 15 airsquats, pushups, and back extensions; burgener warm up

SWOD:
Front Squat – 115 x 6, 135 x 3, 155 x 3, 175 x 3, 185 x 3, 205 x 3, 225 x 2, 235 x 1
5 x 1 at 90% of 1RM – 215, 215, 215, 215, 215

Bench – 135 x 10, 155 x 10, 165 x 10 x 3 sets

WOD:
3 Rounds for time of:
15 Hang Power Clean at 135lbs
15 Burpees

Time was 9:40. Slow, probably due to fatigue from SWOD volume.

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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: 18 July 2013 06:25 AM   [ Ignore ]   [ # 4 ]
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“Nancy” (Run/OHS)

Std. Warmup x2 (extra stretching)

Pack:
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

Time: 15:24

Felt pretty good about this one. About the time I was expecting.

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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: 18 July 2013 06:49 AM   [ Ignore ]   [ # 5 ]
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Warm up: dips, pull ups, mobility

130716

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Rx’d 18:41

Last time was 18:59. So this is a PR.

Cash out: 3x15 sit ups, back extensions.

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Posted: 18 July 2013 12:20 PM   [ Ignore ]   [ # 6 ]
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Deadlift 5X5

280-280-280-280-280

70% 1RM

IC#12: 20+20+20 = 60 Sec

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M/47/5’ 11”/210#

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Posted: 18 July 2013 12:48 PM   [ Ignore ]   [ # 7 ]
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warm-up
5x 10 good mornings, 45# & 10 slam ball, 20#
BRIEF MOBs


CFSB ME Work 2013 Cycle4 week7
BS
[5@45;5@95;5@125;5@155;3@185;3@215 warm-up]
Attempt 3x5reps @235; got 3x5 (3min rest b/w sets)
cDL
[5@135;5@175;5@215;5@255;1@275 warm-up]
Attempt 3x5reps @295; got 555 (3min rest b/w sets)
Debrief:
BS- All belted.  Felt pretty good considering various leg tweeks.
cDL-  All OH grip.  Felt good.

10min rest, then…

WOD (SCALED from BrandX 7/10/13)
15-12-9-6-3reps of:
DL@95#
5-4-3-2-1reps of:
thruster, 95#
muscle-up
TOTAL TIME=9:08 (2:42/2:20/1:53/1:27/0:46)

Only one barbell @home.  Went VERY light.  Shoulder and adductor made it through…

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

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Posted: 18 July 2013 01:45 PM   [ Ignore ]   [ # 8 ]
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Back squat
45 x 10
95 x 5
135 x 5
165 x 5
185 x 5
2 x 195 x 5

Weighted Pullups
25 x 5
35 x 5
3 x 45 x 5

Warmup
10 pullups
15 air squats
5 pullups
15 air squats

Cashout
Walk with wife and kiddos

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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: 18 July 2013 02:42 PM   [ Ignore ]   [ # 9 ]
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I want to thank Metric and GardDawg for that last chipper WOD
It truly was a real butt kicker….. I did this Tuesday and for the last 2 days
My legs (Quads & butt muscles ) are completely trashed…
Those 200+ feet of walking lunges with the overhead 45# plate did the trick
smile

Today:
60 min recovery bike
273 watts
107 rpm
22.7 miles

Then 30 min run with lead legs wink - 4.06 miles @7’23 pace

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 18 July 2013 05:23 PM   [ Ignore ]   [ # 10 ]
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“Diane”
Packish

21-15-9

135-155-175 pound deadlift
Bridged Handstand push-ups on feet

10 ish minutes

I should have done 185 pounds for all three, it was a bit too light. And the bridged push-ups were a bit easier than I was expecting, I guess I didn’t think I’m progressing as quickly as I am.

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 18 July 2013 05:29 PM   [ Ignore ]   [ # 11 ]
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HPC, Burpees

Three rounds for time of:
95 pound Hang power clean, 15 reps
15 Burpees

7:28

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M / 55 / 5’ 7” / 170 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 18 July 2013 05:47 PM   [ Ignore ]   [ # 12 ]
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AM
Front Squat: 45x10/115x1/130x5/145x5/160x5
Back Squat: 140x10

PM
WU
500m row, kb, PVC OHS, sit-ups, supermans, dips

WOD

TUESDAY 130716

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Pack+
5 rounds for time of:
400 meter run (Treadmill @ 10.5+ mph)
65 80 pound Overhead squat, 15 reps

Time
14:52 (2:49, 2:57, 2:57, 3:07, 3:01)

Compare to 130506: 13:23 @ 70 pounds


$O
forward rolls, back rolls
MWOD couch (or whatever) stretch - 4 min each leg

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M/46/5’10”/155

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Posted: 18 July 2013 06:26 PM   [ Ignore ]   [ # 13 ]
Big Dawg
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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: 6 @ 145#
Dips: 6@ 150#
Squats (regular pace) : 10 @ 135#
Calf Raises: 10 @ 180#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 18 July 2013 06:35 PM   [ Ignore ]   [ # 14 ]
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w/u
30’s arms 30’s legs

Snatch to a moderately heavy single
5@15, 3@25 2@30, 1’s 3-37-39-41-42f-42f-42

2x1@40, 21x1@38

Clean and jerk
3@15, 2@35
9x1 @ 47

thats it

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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: 18 July 2013 07:12 PM   [ Ignore ]   [ # 15 ]
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Well, the thumb got all swollen and purple, so I got it checked out.  No fractures, just a bad sprain.  No idea how I did that without my hand leaving the bar, but whatever. hmmm

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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