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Monday, July 22nd, 2013 - Rest Day
Posted: 22 July 2013 01:04 AM   [ 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: 22 July 2013 04:16 AM   [ Ignore ]   [ # 1 ]
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130715

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

Time: 6:16

I had this figured under 6 minutes - oh well.  First round HPCs unbroken, then 10-5,9-6.  Burpees unbroken but obviously not terribly fast.

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M 52/5’10”/180

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Posted: 22 July 2013 04:30 AM   [ Ignore ]   [ # 2 ]
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Snatch pull – 4 x 2 at 175lbs

Squat – 135 x 6; 225 x 3; 275 x 3; 295 x 3; 315 x 2; 335 x 2; 345 x 1; 350 x 1 (PR)
3 x 1 at 315 lbs (90% 1RM)
1 x 2 at 300 lbs (85% 1RM)

WOD:
Five rounds for time:
10 body weight bench press 185 lbs
10 step quick feet into 20 yard sprint
10 strict pull-ups
10 step quick feet into 20 yard sprint

Time: 16:15

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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: 22 July 2013 04:57 AM   [ Ignore ]   [ # 3 ]
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Warm up: run 1 mile, stretch

5-10-15 Workout
5 rounds of:
5 Pushups
10 Situps
15 Squats
rest 10 sec
5 Deadlifts, 90#
10 walking lunges
15 Reverse Crunches
14:36

cashout:
Abs, 2 rounds of:
15 squat on bosu ball
20 pilates roll ups
20 leg raise/hip raise
forearm plank with alternating glute raises, 15 per leg
forearm plank with alternating hip drops, 10 per side

stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 22 July 2013 05:29 AM   [ Ignore ]   [ # 4 ]
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@No Coast

Warm-up
200m Run + 400m Row
Group Stretch
Barbell Warm-up

Strength
20:00: Heavy Snatch Complete (1 Power Snatch + 1 Snatch)

Session: 75x3, 95x2, 125, 145(f), 145(f), 145, 145(f), 145, 145, 145.
Misses were on the snatch portion.

WOD
10:00
10 WB, 20#
10 T2B
10 Power Snatch, 95#
4+25
WB and T2B unbroken. PS: 5/5, 5/5, 4/3/3, 5/3/2, and 1x5.

Cool Down...200m Walk

4:00 Shoulder Mobility

Accumulate 2:00 Handstand Hold…0:40, 0:30, 0:20, 0:30

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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: 22 July 2013 06:26 AM   [ Ignore ]   [ # 5 ]
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“Tabata This!”

Ex: all rows, then all squats…

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.

Total least score = 5+10+1+3+7= 26

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CF Bday: 2 Oct 09
40+/M/6’2”/205 lbs
08 Jul 10 - 199lbs
19 Jan 12 - 208lbs

“Sic semper tyrannis”

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Posted: 22 July 2013 06:53 AM   [ Ignore ]   [ # 6 ]
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Outlaw: hbbs & pull up/dip, wall ball/du

Sunday
Smolov 3/4
hbbs 10x3 @ 85% - 170#
warm: 3x115, 2x145
work: 5x3@165, 5x3@170
*felt better this week.

then:
18 ctb pull ups
18 ring dips
12 clean & jerk 105# - 75#
15 ctb pull ups
15 ring dips
9 clean & jerk
12 ctb pull ups
12 ring dips
6 clean & jerk

14:39

Monday
Conditioning
For total reps:

2:00 ME Double Unders - 47 (14 ub)

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan) - 62 (30 ub)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan) - 44 (20 ub)

Then (no rest)-

2:00 ME Double-Unders - 55 (8 ub)

total reps: 208

Took some time off to paint and move the kids rooms. Real life CrossFit right there. Thumb still bothering me, need to see doc. Double unders were pretty pathetic but overall nice 10 minute wod.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 22 July 2013 09:56 AM   [ Ignore ]   [ # 7 ]
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Max Time - Isometric Hold Top of Pull Up 4 x 4
(2 min rest between sets) *change grips each rep
20,18,10,10
20,15,15,13
15,13,9,10
15,11,7,9
Squat 1 RM, 3x1 @ 90%, 1x2 @ 85%
85kg 3x1 76kg 1x2 72.5kg

As many rounds as possible in 10 minutes of:
3 Push Press-35kg
5 Ball Slams-9kg

11 rounds 1 Push Press

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 22 July 2013 10:15 AM   [ Ignore ]   [ # 8 ]
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130722 SL5X5: W10D1

Warm up:
5 min DROMs
45# x 10 OHS
45# x 10 Good Mornings

Workout B 5 x 5:
HBBS: 245
Shoulder Press: 140
Deadlift 1 x 5: 315

Currently using 4:20 rests. 3:00 rest for shoulder press. Shocked that the squat is still progressing.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 22 July 2013 11:45 AM   [ Ignore ]   [ # 9 ]
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Strength: Back squat
3x5
195

WOD: FRIDAY 130719

Pack
15 foot Rope climb, 5 ascents
95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135 pound Clean and jerk, 1 rep

12:47

subbed 5 towel pull ups for each rope climb

Compare to 120611:

16:16 starting at 75 pounds and subbed 5 towel KTE and 5 squats per rope climb

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

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Posted: 22 July 2013 12:22 PM   [ Ignore ]   [ # 10 ]
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Back squats/pullups

Backsquats
5-5-5-5-5-5-5 @ 155

pullups
2-2-2-2-2-3-3

cashout:
2 rounds of: 10 pushups, 10 Wilson burpees, 5 pullups

12 lb medicine ball toss

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 22 July 2013 12:28 PM   [ Ignore ]   [ # 11 ]
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warm-up
MOBs
4x 20 good-mornings, 45# & 10 t2b

CFSB ME Work 2013 Cycle4 week8
FS
[5@95;4@135;3@165;2@185;1@200 warm-up]
Attempt 4x4reps@205; got 3
ABORTED
Debrief:
FS- Everything through 200 felt great.  Then, on the up of rep3@205 I felt my L adductor tweek from last week.

5min rest, then…

WOD (from BrandX 7/22/13)
Max. burpees to a 6inch target in 3:30
TOTAL=51

After the first 45sec, they were all jumps off the right leg - stoopid L adductor!
Previous:
1/15/2013=83 (42/41) (2x3min)
10/01/2012=85 (to a 6inch target)
3/26/12=80 (to a 9inch target)

2min rest, then…

$-out
5x
20 double unders
15 SP, 45# bar
20 AbMat sit-ups (unanchored, soles touching)

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 22 July 2013 01:10 PM   [ Ignore ]   [ # 12 ]
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b/i:
cfwu
stretching
ankle & shoulder mobility
50 single-unders

WOD:
21-15-9 reps for time of:
Sit-ups
Wallballs, 10 lb ball

Time: 4:03

c/o:
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 22 July 2013 02:23 PM   [ Ignore ]   [ # 13 ]
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WU:
Running drills
Agility drills

Strength and skill:

5x3 push press @225#

WOD:
5 rounds for time:
5 thrusters 95#
10 knee to elbow
15 double unders

Time: 5:45

Strained my intercostal muscles over the weekend which makes it a tar had to breathe.

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M 31/6’0”/209 lbs.

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Posted: 22 July 2013 03:05 PM   [ Ignore ]   [ # 14 ]
Big Dawg
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Monday 130722 5:10 am start - not too hot today about 84 degrees in the garage gym with swamp cooler on,  humidity was high, not sure what the percentage was but sweat was at maximium !

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

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

Time = 20:45  

First time doing Nancy, I kept a medium slow pace through the runs (about 10 to 11 minute mile pace) figured if I went out too fast I would not be able to finish all 5 rounds. I was surprised that I was able to do the overhead squats for 3 rounds without putting the bar down. a couple of standing rests with bar locked out overhead is all I needed. In 4th round I put bar on my shoulders after 8 reps for a few seconds then finished the round, 5th round was a tough but I managed to get through unbroken.  Since I missed it last week I forced myself to do this today after much internal debate, I dislike running. After finishing I probably could have been faster in the runs and transitions, will keep that in mind for next time.

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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: 22 July 2013 03:24 PM   [ Ignore ]   [ # 15 ]
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Warm Up
20 Pass-Throughs
Stretches
30 Ab Mat Sit-ups
25 Russian Twists
15 Push-ups
30 Squats
75 Single Unders

WOD
“Long Running Fran”
For Time
21-15-9
Thrusters 95/65
Pull-ups
800m-600m-400m
Run

20:27 (65# Thrusters)

I was a little too conservative on saving my energy. I wasn’t completely gassed at the end. WOD felt pretty good though. Thrusters always seem to be one of my weak spots. I need to do them more in skill work. I’m still a little goofy on putting the entire movement together.

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Crossfit Beginner
M/35/145lbs/5’7”

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