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Thursday, August 15, 2013 - Rest Day
Posted: 15 August 2013 06:21 AM   [ Ignore ]
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As Metric would say:

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

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Posted: 15 August 2013 06:26 AM   [ Ignore ]   [ # 1 ]
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Deadlifts; KB Front Squats, Suitcase Carries

Before: went back to our old-school group warmup, will do shoulder PT later

Deadlifts
135x5, 185x3, 225x2
5-5-5-5-5
255-255-255-255-275
Got better as I went along. Left arm problem I was having on heavy DLs seems to be gone.

4 RFT 8:00 cap
10 KB front squats (2x20kg)
100m suitcase carry (both KBs in one hand, switch sides as necessary)
6:39

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

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Posted: 15 August 2013 07:35 AM   [ Ignore ]   [ # 2 ]
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Helen this morning   0602   400 meter run   21 reps   57 lbs. KB swings     12 reps band assist pull ups   x 3       12:37                                     Deadlifts   week 1.  132 x 10 , 176 x 5, 220 x 5, 264 x 3, 308 x 5, 330 x 5, 352 x 3.                                          Power clean + jerks 176 x 3 x 2.  Ring rows with false grip 1 x 10.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 15 August 2013 07:36 AM   [ Ignore ]   [ # 3 ]
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130813

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130512

135-140-145-150-155 (jerk fail)-155-155 (jerk fail)

Last time 130512: 1354-145-145-150-155-160-165

Jerk wasn’t happening today.  I need to back off the weight and work the form - not getting nearly enough dip.  I think part of the problem is with lack of grip.  The catch after the clean always leaves me with the bar barely on two or three fingers in the front rack position.  I don’t get a better grip until after the dip drive, so I don’t think I’m really in position to push myself under the bar.  Could probs use some legit coaching.  And more flexibility.

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M 52/5’10”/180

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Posted: 15 August 2013 07:41 AM   [ Ignore ]   [ # 4 ]
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Jackie

Wu: yes

Skill: OHS w stick, facing wall

WOD:
Jackie
9:47
Gameplan was rowing in 4 min, thrusters split in 10:s, and pull ups 10-10-what I can get.
Worked up to pull ups. Way to much time spent there.
Previous:
May 2011 12:01, july 2011 10:30, february 2013 11:34
The girls allways get me nervous all day up until the wod starts

MWOD:
K* 10 minutes
30 superman
30 sit ups

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 15 August 2013 08:43 AM   [ Ignore ]   [ # 5 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
10 stiff-legged deadlifts, 30 lbs
10 standing calf raises, 30 lbs
10 overhead squats, 30 lbs
5 clean & jerks, 30 lbs

WOD:
Clean and Jerk 1-1-1-1-1-1-1 reps

40-50-60-70-80-86-92 lbs

C/O:
50 single-unders
stretching

Did these as a power clean & jerk since it wasn’t specified. All reps lowered under control, no bumper plates. Small PR at 92 lbs. Previous was 86. Not much, but i’ll take it.

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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: 15 August 2013 09:18 AM   [ Ignore ]   [ # 6 ]
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Front squat 10x45, 10x95, 5 x135, 5x155, 3x185, 3x205, 5x215

LBBS 15x215

Two rounds of Barbara
20 pull ups
30 push ups
40 sit ups
50 squats

Rest three minutes in between rounds

4:19, 5:54

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: 15 August 2013 09:54 AM   [ Ignore ]   [ # 7 ]
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Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings
12 Pull-ups

—>15:21

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M/40/5’4”/137

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Posted: 15 August 2013 10:06 AM   [ Ignore ]   [ # 8 ]
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AcidSWE - 15 August 2013 07:41 AM

Jackie
9:47

Previous:
May 2011 12:01, july 2011 10:30, february 2013 11:34

Nice work, sir!!

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Posted: 15 August 2013 12:53 PM   [ Ignore ]   [ # 9 ]
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Monday 130812
Backward Filthy Fifty

Pack:
For time:
35 Double unders
35 Burpees
35 Wall ball shots, 18 pound ball
35 Back extensions
35 Push press, 45 pounds
35 Ab-Mat Sit-ups
Walking Lunge, 35 steps
35 Kettlebell swings, 1 pood
35 Jumping pull-ups
35 Box jump, 18 inch box

18:45

Wasn’t able to do this one in January, but the last forward one I did was 19:54 on 120805.

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

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Posted: 15 August 2013 01:29 PM   [ Ignore ]   [ # 10 ]
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60 min bike
107 rpm
303 watts
24.5mph
All avg on a road bike PR
The recovery run at midnight helped
smile

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M/36/6/185#

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

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Posted: 15 August 2013 02:01 PM   [ Ignore ]   [ # 11 ]
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Sumo dead lift high pull, dips

Pack
Five rounds for time of:
65 pound Sumo deadlift high-pull, 15 reps
15 Dips
Time 13:13

Dips were killers at the end.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 15 August 2013 02:06 PM   [ Ignore ]   [ # 12 ]
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Thoroughly needing and dragging through a rest day.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 15 August 2013 03:20 PM   [ Ignore ]   [ # 13 ]
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AM

Front Squat:
45x12/95x3
140x3/150x3/160x3/170x3/180x3

Back Squat:
155x16


PM
WU
500m row, Burg/1, 3x95 each: snatch pull, snatch high pull, power snatch, OHS

WOD

AMRAP 7
7 KBS 53/35
7 Box Jumps 24/20
7 Burpees

Subbed/scaled 45 DB for 53 KB

Results
6 rounds + 4 burpees

$O
3x10 shrugs 70# DB
50 bosu sit ups
Straddle Press to Handstand progression practice
5 min each side split

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M/46/5’10”/155

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Posted: 15 August 2013 04:00 PM   [ Ignore ]   [ # 14 ]
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“Helen”

Pack:
3 rounds for time
Run 400 m
21 kettlebell swings, 44#
12 pull ups

17:08

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 15 August 2013 05:14 PM   [ Ignore ]   [ # 15 ]
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Barbell Club - 2 days out

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Taper week day 2
Snatch (75/2)5
Clean & Jerk (115/2)5

Cash-out:
Plank 0:30, 0:30
Plank w/ 45# plate on back 0:30, 0:30
Plank w/ 70# of plates on back 0:30

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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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