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Tuesday - July 30th, 2013 - Rest Day
Posted: 30 July 2013 06:42 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: 30 July 2013 06:48 AM   [ Ignore ]   [ # 1 ]
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@No Coast

WL Intro Program: Week 2/Day 1

Warm-up
3x: 200m Run, 10 Kick-up to Handstand, 15 KB Swing
Stretch

Snatch, 1@50%, 1@60%, 1@70% x3
Burgener Warm-up x3, 75x1x5, 95-115-135-135-135

Clean Pull + Clean (hip), 1@50%, 1@60%, 1@70% x3
95x1x5, 125-145-175-175-175

2 Behind the Neck Jerk, 1@50%, 1@60%, 1@70% x3
95x5x2, 115-135-165-165-165

Squat, 5@60% x3
135x8, 215-215-215

WOD
5-4-3-2-1 Cluster, 95#
10-8-6-4-2 PU

Time: 2:40

4:00 Shoulder Mobility

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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: 30 July 2013 06:57 AM   [ Ignore ]   [ # 2 ]
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WU:
barbell skills

O-Lifting:
Power Clean: 195x3x2, 205x3, 215x3, 225x3
Power Jerk: 185x3x2, 195x3, 205x3x2
Push Press: 175x5x2, 185x5, 195x5x2

Gymnastics:
Strict pull-ups x10x2
Strict chin-ups x10x2
Handstand holds :50 sec x 3

Supplementary work:
3 rounds for completion (no rest)
2 min jump rope (singles)
10 pull-ups
10 push-ups

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M 31/6’0”/209 lbs.

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Posted: 30 July 2013 07:21 AM   [ Ignore ]   [ # 3 ]
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Clean + 5 second Pause at bottom before standing + 2 Split Jerk
1, 1, 1, 1, 1, 1, 1
135, 155, 155, 165, 175, 185, 185
195 – failed second jerk
195 – failed first jerk
195 – failed second jerk
185 – success

“GFY” Tabata Deadlift Challenge
You have 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.
Weight – 315 lbs(m)/225lbs(w)

warmed up – 225 x 5; 285 x 7
scaled to 225 – 10, 7, 5, 5, 5, 5, 5, 5 – 47 reps
like to try this again and see if i can do 1 rep each round at 315lbs

Abs – 100 v-ups

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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: 30 July 2013 07:41 AM   [ Ignore ]   [ # 4 ]
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Rest day   DB Curls   3 x 20 x 45 lbs.  BWT dips 3 x 10 done after each set of Curls.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 July 2013 07:49 AM   [ Ignore ]   [ # 5 ]
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Row/Pullups/Push-jerk

Std. Warmup x2 (minus pullups)

Pack:
Row 1 K
Five 4 rounds of:
25 15 Pull-ups
95 pound Push jerk, 7 reps

Time: 20:28

Worried about losing the callouses on my hands due to the high number of pullups, so I ended early. Tough nevertheless…

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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: 30 July 2013 09:06 AM   [ Ignore ]   [ # 6 ]
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Snatch; Annie

Before: 100 singles, 50 DU (two breaks), 10 pushups, 10 pullups w/green band, shoulder PT

Wanted to see where I was with my shoulder and snatches so I did some hang snatch @45, then some 2-3 singles at 75, 95, 105, and 115. A little rusty, felt fine while I was doing them. Maybe a little twinginess back around the shoulder blade afterwards, but overall I was encouraged.

Annie
50-40-30-20-10
DU
Situps
7:26 anchored

PR is 6:35. Last May I did anchored with an abmat in 7:12, so I’m totally going in the wrong direction here. Not a single set of unbroken DU, although left shoelace came loose during set of 30 and right lace came loose during set of 20, causing misses, so lesson learned there. Really confused why my DU skill seems to be deteriorating, even after working on them in warmups. Overall, I’m really in a trough right now, some of it due to shoulder effing up my routine, some of it just cyclical. Going to try working DUs with heavier rope in warmup to see if that makes WODing with my Rx rope go better.

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

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Posted: 30 July 2013 09:26 AM   [ Ignore ]   [ # 7 ]
Big Dawg
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Made up yesterday’s WOD today.
First 5.25 mile run
Pack - Women
16:31
5 Muscle-ups (subbed 3 jumping pull-ups + 3 MU progressions on rings)
5 Deficit Handstand push-ups (knees elevated on platform, used 9 inch foot stools)
Then, 65 pound barbell Overhead walking lunges, 90 feet (45 lb bar + 20 lb kettlebell in backpack)

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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: 30 July 2013 09:43 AM   [ Ignore ]   [ # 8 ]
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Monday 130729
Pack - 3RFT
5 MU (1MU = 3 PullUps+3 Dips)
5 HSPU feet bridged at 60inches
Then, 85 pound barbell Overhead walking lunges, 90 feet
9:48
CFWU

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Posted: 30 July 2013 10:03 AM   [ Ignore ]   [ # 9 ]
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a.m. workout

10 Shoulder Presses, 20 kg
5 Shoulder Presses, 40 kg
5 Push Press, 45-50-55-60-65-70 kg.  Failed to clean at 75Kg

p.m. workout

3 rounds of:
Shuttle Run, 200 m
10 Box Jump (24”)
15 Push-ups
20 Wall Balls, 9 kg

6:52 of leg-tastic work!

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M/44/5’10”/173#

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Posted: 30 July 2013 02:01 PM   [ Ignore ]   [ # 10 ]
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Strength: Deadlift
1x5 245

WOD: Saturday 130727

Legless

Pack
For time:
65 pound Thruster, 27 reps
15 foot rope climb, 4 ascents 20 towel pull-ups
65 pound Thruster, 21 reps
15 foot rope climb, 3 ascents 15 towel pull-ups
65 pound Thruster, 15 reps
15 foot rope climb, 2 ascents 10 towel pull-ups
65 pound Thruster, 9 reps
15 foot rope climb, 1 ascent 5 towel pull-ups

11:37

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

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Posted: 30 July 2013 02:48 PM   [ Ignore ]   [ # 11 ]
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Pack
For time:
Complete three rounds of:
5 Muscle-ups (Jumping, rings at nose)
5 Handstand push-ups
Then, 95 pound barbell Overhead walking lunges, 90 feet

10:57

6 min for MU/HSPU rounds. But the Bar down 3 times on Lunges.

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M/48/5’ 11”/220#

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Posted: 30 July 2013 03:29 PM   [ Ignore ]   [ # 12 ]
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took the day off yesterday, well other than rowing. grin

So done today/tuesday
Buy in:
3:00 down dog
2:00 bottom of the squat
1:00 banded shoulder traction

Then

2x Cindy rnds
5 pull-ups
10 push-ups
15 Squats


Wod
Amrap in 12 mins
12thrusters @65#/30kg
6 ring dips - used the red band

Me - 5 rds

Daughter #2 - 6rds +6 ring dips red band +2 push jerks at 20kg

Cash out:

30 toes to bar for time

Me - 3:28
daughter #2 5:35

Rest 2 mins

2x max plank hold

Me - 1:25, two minutes rest, 1:05
daughter #2 - 1:05, two minutes rest, :30

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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: 30 July 2013 03:30 PM   [ Ignore ]   [ # 13 ]
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a.m.
3-2-1-go
2000m C2 row
7/30/2013=7:32 pleased for ~warm-up

Previous 2000m:
12/18/2012=7:36.5 end of a WOD
8/31/2012=7:30.1 & 7:41.9 in WOD
8/19/2011=7:14.4 time trial
7/28/2010=7:14.3 time trial
7/22/08=7:25.8 time trial
2/26/2007=7:28 time trial
7/26/2006=7:47 end of WOD
6/3/2004=7:16 time trial

p.m.

warm-up
3x 2x16ft lateral shuffle with tripled purple band & 15 push-ups
MOBs

WOD (SCALED from BrandX 7/30/2013)
100 double-unders
50 DL, 135
100 double-unders
TOTAL TIME=7:28 (1:53/3:34/2:01)

Lowered the weight to not push injuries, but increased the reps to equal the total pounds moved last time.

12/4/2012=6:32 (1:56/2:22/2:14) with 255#

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

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Posted: 30 July 2013 03:45 PM   [ Ignore ]   [ # 14 ]
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Cleans/pullups/dips

6 rounds:

55 lb squat cleans, 6 reps
3 pullups
5 dips

Didn’t record time

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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: 30 July 2013 04:16 PM   [ Ignore ]   [ # 15 ]
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It is a rest day, but I’ve missed a bunch of WODs being on vacation twice this month.  I decided to work out today and catch the next rest day.  I picked a WOD that I missed a few weeks ago when I was in the OBX, that I didn’t think would mess me up for tomorrow.

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups*, 10 GHD back extensions, 11 dip, 2 chin-ups)
* holding a basketball (working up to a medicine ball)

WOD - 130627

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

5 rounds + 2 burpees…

$O: 800m jog

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M/33/6’3”/245lbs CFBD: 3/1/13

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