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Friday, July 26th, 2013 - Rest Day
Posted: 26 July 2013 05:12 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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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 26 July 2013 05:16 AM   [ Ignore ]   [ # 1 ]
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@No Coast

Warm-up
400m Run
Group Stretch
3x: 10 OHS (PVC), 0:10 Handstand Hold

Skill/Strength
20:00 to work up to a heavy 6 step, overhead walking lunge

Session: 45, 45, 75, 95, 115, 135, 145

WOD
21-15-9
OHS, 95#
PU

Time: 3:53
All OHS unbroken. PUs were 21, 5x3, 9x1.  Probably shouldn’t have gone UB on the round of 21 PUs.  Grip was shot getting back to the PUs in the round of 15.

6:00 Hip Mobility

1:00 Hanstand Hold

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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: 26 July 2013 08:21 AM   [ Ignore ]   [ # 2 ]
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Clean & Jerk
8 x 3 @ 65% – 135lbs (actually did 10 sets)

3 Rounds:
Row 1000m – sub’d 100 SDHP for 1000m row
25 Wall Wall Shots – 20lb ball
25 Box Jumps 22″ bench

Time – 25:47.0

Abs, your choice – 25 evil wheels

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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: 26 July 2013 09:24 AM   [ Ignore ]   [ # 3 ]
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b/i:
cfwu
stretching
ankle & shoulder mobility

WOD:
For time:
10 Front squats, 40 lbs
15 Box jumps, 16 inch box
20 Dumbbell swings, 10 lbs
25 Wall ball shots, 10 lb ball

Time: 3:17

c/o:
stretching

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M/35/6’0”/170 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: 26 July 2013 09:28 AM   [ Ignore ]   [ # 4 ]
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20 mins Gymnastic skills

Tabata Deadlift-70kg
43 reps

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 26 July 2013 10:38 AM   [ Ignore ]   [ # 5 ]
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warm-up
MOBs
5x 10 slam ball, 20# & 10 t2b

WOD (from BrandX 7/26/13)
3x
200m run
Max. set of push-up
TOTAL=54 (22/17/15)

then…
3min max box jumps, 24inch=57 (all step downs)(tied previous result)
2min rest
2min max burpees, 6inch target=30 (PR by 2reps)
2min rest
1min max shuttle runs, 10m=18

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

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Posted: 26 July 2013 10:49 AM   [ Ignore ]   [ # 6 ]
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130725

Pack plus and minus
For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 2 4 ascents
Run 100 meters
85 pound 2 x 35 lb dumbbells Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
35 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Time: 9:20

DUs broken several times, but under 2 minutes.  Everything else unbroken.  Lightened the squats because still have back issues and only had dumbbells.  Could have gone heavier on farmers walk and snatches.

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M 52/5’10”/180

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Posted: 26 July 2013 10:58 AM   [ Ignore ]   [ # 7 ]
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20130726 Fri


Row 21,097 meters
Post 2K time and total time to comments
9:18
1:41:07
Ouch, that seat gets hard after a bit.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 26 July 2013 12:21 PM   [ Ignore ]   [ # 8 ]
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3 RFT:

10 Chest to Bar
5 Push Press (50Kg)

2:21

First wod in 2 weeks since I pulled my rhomboid muscle.

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M/44/5’10”/173#

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Posted: 26 July 2013 12:45 PM   [ Ignore ]   [ # 9 ]
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Chipper - not quite pack

65 pound Squat clean, 10 reps
20 Toes to bar (toes above head)
20 Box jump, 20 inch box (onto bench press bench)
10 Muscle-ups (or progressions) (35 lb assist)
15 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
45 pound Thruster, 10 reps
20 Pull-ups (27.5 lb assist)
20 Burpees
200’ Walking lunge with 10lb plate or bar held overhead (67 walking lunges is approx 200’)

20:35

Phew!  I tried doing 75 lb Squat clean as Rx’d for Pack, but I didn’t feel secure with it, so I went down to 65 lbs.  That’s still a PR for me in a WOD grin
DUs were only broken once, 12-8.

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F/32/5’5”/128lbs

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Posted: 26 July 2013 02:20 PM   [ Ignore ]   [ # 10 ]
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Tuesday, July 23rd, 2013 - Front squat, Box jump, KB swings, Wall ball

Puppies
10-25 pound Front squat, 20 reps - 20#
30 Box jump, 12-15 inch box - 13”
40 Kettlebell swings, 10-15 pound - 15#
50 Wall ball shots, 6-8 pound ball - 12#

6:23

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 26 July 2013 02:48 PM   [ Ignore ]   [ # 11 ]
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Friday 130726   5:00 am start  

WU: 3 rounds of; Sam stretch, 15 ohs w/pvc pipe, 15 abmat sit-ups, 15 goodmornings, 12 pull ups, 12 dips.

WOD:
Diane,
Pack
21-15-9 reps of:
Deadlift 185 pounds
HSPU - bridged with feet on 30” plyobox,  body in L position.

Time = 7:57
Compared to last time = 6:26 at puppies scale (15-12-9 reps at 135 pounds) 

Happy with the time,  I added more reps and more weight and didn’t add too much more time.
Dl’s broken 15-6 , 10-5, 5-4
HSPU broken 10-5-6, 5-5-5, 5-4

Picked something from a few weeks go that focused on upper body movements,  my legs got more than enough work already this week.

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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: 26 July 2013 04:54 PM   [ Ignore ]   [ # 12 ]
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chipper wod
shoulder press
dips
toes to bar
deadlifts
box step ups
All for 30 reps. Should of timed it .My football playing 17yr son joined us tonight. He loved it and couldnt believe this is what is dad and sister have been doing cause it was alot harder than he thought it would be. He will be joining us full time after football season is over to help cut down his weight for boot camp next august and keep him self in shape. Crossfit = good for the whole family!!

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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: 26 July 2013 05:15 PM   [ Ignore ]   [ # 13 ]
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@TRIAZRICAN: Brick house:
60 min bike
288 Watts avg
108 rpm avg
23.5 mph avg

10k run - 45’55 @ 7’24 pace

That was though…. But is out of the way smile

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M/37/6’/185#(Was) I’m know 194#and decreasing smile (started this year @ 222#)

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

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 26 July 2013 05:49 PM   [ Ignore ]   [ # 14 ]
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Strength: shoulder press
3x5 115 pounds

WOD: TUESDAY 130723

Pack
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 14 pound ball

9:31

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

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Posted: 26 July 2013 07:54 PM   [ Ignore ]   [ # 15 ]
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Thursday and Friday both

w/u

Then
  Snatch 5@15kg 3@25, 2@30 1@35 1@38(opener)

Clean and Jerk
3@15kg 2@35, 1@40-45-50(opener)

Meet on sunday CO state games in CO springs

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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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