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130801 - Thursday, August 1st, 2013 - 5km
Posted: 31 July 2013 05:26 PM   [ Ignore ]
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THURSDAY 130801

Run 5K

Post time to comments.

Compare to 130227.

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: 31 July 2013 06:58 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
As RX
Puppies
If you can make a 5k, today go ahead and go the distance and get a time for it.  If you will have trouble making the distance then run 1-2 miles.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 01 August 2013 03:39 AM   [ Ignore ]   [ # 2 ]
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Front Squat 5x3 @ 90% of 3 RM
56kg
Banded Goodmorings 100 reps
2:40 (Blue Band)

As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps
Dynamic Push Ups - 10 reps (Knees)

CGB-30kg

6 rounds, 3 CGB

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 01 August 2013 04:01 AM   [ Ignore ]   [ # 3 ]
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3 rounds for time:
10 hspu
20 pull ups
30 sit ups
40 squats
150 singles (rx=50 double unders)
*rest 2 mins in between each round.
*Post total time of the 3 rounds including the rest time.

Time - 22:20 (compare to June 13, 2013 - 22:45)

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 01 August 2013 04:33 AM   [ Ignore ]   [ # 4 ]
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Rest day today.  I will either Row or Run tomorrow depending on Weather. Windy this morning.                                                                                                                                                                                                                                                                          FedEx showed up with 100 foot 1’’ manila Rope . Time to start training for Pullgatory!  I practiced 4 X 50 foot hand over hand pulls with 135 Lbs. on Sled. So much for rest day. Felt good though. Not looking forward to 40 Burpees on this one other wise its a fun routine cheese .  50 push presses with 95 lbs. ,  50 ft. sled pull , 40 burpees ,  50 ft. sled pull, 30 SDHP 72 lbs KB,  50 ft sled pull. Run back 150 ft to start point for time. Not quite sure of actual pull distance on sled pull at the CF games. That’s why I got 100 ft. rope.  Anyone know the distance?

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 01 August 2013 04:54 AM   [ Ignore ]   [ # 5 ]
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15 min mobility, mainly hips but also rolled pecs and lats.

10 rft
50 singles
10 push ups

11:27

Push ups broke about halfway but that was expected and also the motivation to include them.  Singles could have been faster but am working to get off my toes and recoil using the whole foot.  Did this as the toes version bothers the ankle on my repaired leg.  Going to whole (or at least half) foot instantly reduced the discomfort I was feeling.  Will be interesting to see how the foot feels tomorrow.  I’ll give these another week or so of practice and if all is well will start using double unders again.

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 01 August 2013 05:35 AM   [ Ignore ]   [ # 6 ]
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Front Squat
6 x 3 @ 60%
155, 155, 155, 165, 165, 175
Working off week old 1RM; probably could have gone heavier.

BENCH PRESS REP TEST
After warm up you have one set to get as many reps as possible
Men- 225lbs. - 6 reps

Wide Grip Weighted Pull Up
5RM… then 2 Max Reps @ 85%
5 reps at 35lbs; 5 reps at 40lbs then
35lb - 6 reps, 6 reps

WOD: AMRAP 7 min.
10 Dynamic/ Plyo pushups to 2” plates
20 walking lunges
30 single unders

6 rounds completed

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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: 01 August 2013 06:14 AM   [ Ignore ]   [ # 7 ]
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Front Squat; Burping Sumo

Before: 100 singles, 2x25 DU unbroken, 10 pushups, 10 pullups with green band, shoulder PT

Front Squats
95x5, 115x3, 135x2
1-1-1-1=1
185-205-210-215-225PR

Burping Sumo
21-15-9
95# SDHP
Burpees
4:52

PR is 4:20. Shoulder tolerated this pretty well. But these are dark times. Feel weak and slow. Just got to fight through it I guess.

Switched to my older heavier rope for the warmup to see if that helps. Got more in the tank on FS I think.

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

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Posted: 01 August 2013 06:50 AM   [ Ignore ]   [ # 8 ]
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THURSDAY 130801
Run 5K
29:43
CFWU

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Posted: 01 August 2013 07:04 AM   [ Ignore ]   [ # 9 ]
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5 x 3 Overhead Squat (3RM)

PVC, then thick wooden pole then 10Kg bar.
Still trying to get the technique.

3 RFT:

20 x Back Squat (20kg Sandbag)
15 x Sit Up
10 x Lunges (5 per leg)
5 x Burpees

3:52

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M/44/5’10”/173#

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Posted: 01 August 2013 08:25 AM   [ Ignore ]   [ # 10 ]
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Lots of Stuff

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 2 ascents 18 towel pull-ups
Run 100 meters
90 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
35 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

15:08

Cool-down:

200m farmers carry, 35 lb dumbells (to get them back to the free weight area)
5 freehold HSPU (singles)
5 bar MU
5 freehold HSPU (singles)
20 PU

stretching

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 01 August 2013 08:50 AM   [ Ignore ]   [ # 11 ]
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THURSDAY 130801
Run 5K
32:15

Walk 2 miles

90 min Power Vinyasa Yoga class

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

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Posted: 01 August 2013 09:05 AM   [ Ignore ]   [ # 12 ]
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Buy in: 135# Bench Press/Bent over Rows 95#, 15-12-10

Run 5k - 37:03

I know this is terrible, but it is a PR for me by about 5 minutes.

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M/33/5’11”/245#

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Posted: 01 August 2013 09:32 AM   [ Ignore ]   [ # 13 ]
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WU
1 min jogging in place
1 min jumping jacks
DROMS

WOD - 130724

Pack
Row 10,000 meters

Post2K time and total time to comments

2k - 8:30
5k - 21:40
10k - 43:35 (PR)

Started out at a moderate pace to make sure there was enough in the tank to finish this. The most I’ve ever rowed in one sitting was 5k.  That seat gets uncomfortable quick!

$O: none

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 01 August 2013 09:52 AM   [ Ignore ]   [ # 14 ]
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Monday 130729

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For time:
Complete three rounds of:
5 Muscle-ups
5 Handstand push-ups
Then, 95 pound barbell Overhead walking lunges, 90 feet

8:30 ish?

I had a brain fart when I paced off the distance and ended up doing 165ft before I realized my error. That took 11:13, but I had looked at my watch around 90 feet and think I was around 8:30. Not 100% on that though.

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

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Posted: 01 August 2013 09:54 AM   [ Ignore ]   [ # 15 ]
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5K:  22:37

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