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Saturday, August 3rd, 2013 - Rest Day
Posted: 03 August 2013 12:04 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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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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Posted: 03 August 2013 12:07 PM   [ Ignore ]   [ # 1 ]
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Buy-In:
Foam roll armpit/shoulder to bottom of lat
Foam roll thoracic and low back
LAX ball to shoulder rotators

Front Squat
175,175
175x5,185x5,190x5,190x5,190x5
5# PR

Jerk Dip Squat
225x5,245x5,265x5,285x5,305x5

Cash-out:
1-arm bent over DB row (45/8)2 each side - 1s pause at the top

2 weeks out from the meet.

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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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Posted: 03 August 2013 12:31 PM   [ Ignore ]   [ # 2 ]
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WU:
barbell skills

O-lifting:
Snatch 145x3, 165x3x2, 170x2x2, 170x2, 185x1x2, 195x1, 215x1 (PR Match)
Clean and Jerk: 185x3+1, 195x3+1x2, 215x2+2x2, 225x1+1, 235x1+1, 245x1+1, 255x1+1(f)
Back squat: 305x3x3, 315x3x2
Good morning: 175x3x5
Press: 135x3x4, 145x3x2, 150x3, 155x3

Gymnastics:
Planche tuck push-ups on paralettes x5x3
Strict Muscle-ups x4x3
ring v-outs x4x5

two hours of near continuous strength work. I am wasted.

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M 31/6’0”/209 lbs.

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Posted: 03 August 2013 12:38 PM   [ Ignore ]   [ # 3 ]
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Front squat up to 5x205lb

Back squat 15x205

7 min ascending ladder

3 hang power cleans, 135lb
3 ball slams, 20lb
6 hpc ...

Got through 15’s and 12 extra hpc

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: 03 August 2013 01:41 PM   [ Ignore ]   [ # 4 ]
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THURSDAY 130801

Run 5K
27:25 included stopping the neighbors dog and carrying her half way home, guessing a 20-30 sec interruption.  I’ll take 27:25 though.

Compare to 130227.
27:33
39 degrees

Last time 32:58 in October.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 03 August 2013 02:30 PM   [ Ignore ]   [ # 5 ]
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Strength: Shoulder Press
3x5 120 (last set was only 4, gonna drop down and work back up)

WOD: would have been shoulder press but I did Bear Complex instead

7-7-7-7-7

45-55-65-75-85

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

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Posted: 03 August 2013 02:56 PM   [ Ignore ]   [ # 6 ]
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Power Clean
5-5-5-5-5

145-155-165-170-170

70 to 82% 1RM

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M/48/5’ 11”/220#

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Posted: 03 August 2013 02:58 PM   [ Ignore ]   [ # 7 ]
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20130804 Sat


Puppy plus
Five rounds of:
15 Pull-ups (70# gravitron)
65 pound Push jerk, 7 reps
12:32
Forgot the row part.  Could have gone higher on the push jerk because lighter weight didn’t translate into better pull-ups very well.

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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: 03 August 2013 04:30 PM   [ Ignore ]   [ # 8 ]
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“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Total 235

  7   7   6   5   5   5   3   3   41 Pull-ups
  8   8   6   6   5   4   4   3   44 Push-ups
  9   8   8   8   8   7   6   7   61 Sit-ups
15 12 11 11 10 10 10 10   89 Squats

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Greg
M/56/5’10”/155 lb

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Posted: 03 August 2013 04:41 PM   [ Ignore ]   [ # 9 ]
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Tired from half marathon Row a lot yesterday.  Practiced   pullups, 10,6,4,4 pushups   29,20,20,11, sit ups14,12,12,10 Air Squats 15,15,15,15 total 219. Puppies for this guy. Hats off to the big number folks doing 8 sets on each yesterday.  Pulled the sled with 185 lbs for 2 x 50 ft . Did 30 Reps SDHP x 70 lbs. to finish. Go for hike in mountains tomorrow with family. Nice relaxing weekend.

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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: 03 August 2013 06:13 PM   [ Ignore ]   [ # 10 ]
Big Dawg
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Fran

Deadlift
5x5, 215#
No touch & go. Went pretty well.

Five rounds, 9 reps
45# Thruster
Pullups (assisted)

Time: 4:43
Compare to
6/12/13 6:01 45#
1/10/13 4:45 35#

Next time, I’ll try 21-15-9 at this weight.

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 03 August 2013 08:54 PM   [ Ignore ]   [ # 11 ]
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High bar box squat
55x10
85x5
135x5
155x5
165x5
175x5
185x5

20:00 AMRAP
5 HSPU
10 Front squats 85#
10 T2B
10 Box jumps 20”

7 rds + 10 reps

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 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: 03 August 2013 09:42 PM   [ Ignore ]   [ # 12 ]
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CFWU X 1

Shoulder Press 5-5-5-5-5 reps
45-65-75-85-75

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Resistite usque ad sanguinem (Resist unto blood)

M/39/5’11”/190

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Posted: 04 August 2013 01:51 AM   [ Ignore ]   [ # 13 ]
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3 mile run
22:50

That sucked.com, haven’t done this in over a year,knee started to play up around the 2 mile mark. Slowest run in a looooooooooooooooong time, thinking the glass of wine before hand didn’t help!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 04 August 2013 05:25 AM   [ Ignore ]   [ # 14 ]
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August 3, 2013

Shoulder Press 5-5-5-5-5

Warm up

Shoulder Press 65 x 5, 70 x 5, 70 x 5, 75 x 5, 75 x 5

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 04 August 2013 10:21 AM   [ Ignore ]   [ # 15 ]
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rest day
usual
4km dog walk
1.25hr yin yoga
costoCo

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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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