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Monday, August 19th, 2013 - Rest Day
Posted: 18 August 2013 05:51 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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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: 19 August 2013 02:47 AM   [ Ignore ]   [ # 1 ]
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Life enforced but unscheduled rest day yesterday so catch up today.  Ouch!

Warm up 3x10x (pull up, push up, sit up, squat

LBBS 10x45, 10x95, 10x135, 5x185, 3x220, 2x250, 3x5x260
Deadlift up to 5x345 then 15x290

Metcon stolen from BigD and co

10 - 1 rep rounds
Power clean, 135
Wall ball shots, 20lb 10’

9:38 - wall ball unbroken, need to work on my power clean.  Broke them up to keep decent quality

Smoked!!

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: 19 August 2013 03:45 AM   [ Ignore ]   [ # 2 ]
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Monday Aug 19 2013

Felt like a million bucks this morn

Box breathing 10 sets at 4 secs
Held middle split 3 min
Held side split 2 min each
Couch stretch 2 min
Bottom of squat 2 min
10 PVC pass throughs

Did a smooth set of back squat
135 x 10
9 sets of 3 and one set of 4 EMOM back squats at 175 good form

Lowered rings almost to ground and worked on handstand push ups upside down.  Held inverted with feet supported by straps for 2 sets of 1 min.  Did 2 sets of about 135 degree HSPU with feet at door frame.  Tough exercise

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 19 August 2013 04:00 AM   [ Ignore ]   [ # 3 ]
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Strength-Squats & Power Cleans

Squats
12-10-6-5-3-2-1
135-185-225-245-265-285-295(fail)

3 rounds x 10 each
Power Cleans & Elevated Push Ups (chest deeper than hands)
135-135-155

$O: 3 rounds x 10 each
25lb overhead weighted decline situps
60lb barbell curl

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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: 19 August 2013 04:34 AM   [ Ignore ]   [ # 4 ]
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SATURDAY 130817

WU ~ Row 500m, filthy 50 backwards (15’s) about 10-12 min

Back Squat 3-3-3-3-3 reps

205,225,245,255,265
Really felt form was at the breaking point during the last two, but I held it together.

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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: 19 August 2013 04:58 AM   [ Ignore ]   [ # 5 ]
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5 mile run including 8 x 100 meter strides

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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: 19 August 2013 05:03 AM   [ Ignore ]   [ # 6 ]
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Warm up: 500m row

Strength:
Press kg: 10x20, 5x30, 5x40, 5x45, 5x47.5, 5x50
Press 15x35kg

Metcon <20:
20 mins AMRAP of:
400m run,
40 squats,
12 pull ups,
12 bar dips
Score: 3 rounds +400m +16 squats
Pull ups unbroken but had to do dips in sets of 3-5 - need to bring these back into my warm ups

Skills: max push ups: 26, 15 good mornings 20kg

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M/47/80kg

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Posted: 19 August 2013 05:14 AM   [ Ignore ]   [ # 7 ]
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Back Squat - 251lbs = 75%
WU - 145 x 8, 185 x 5, 225 x 5
SWOD - 255lbs - 5 x 3

Press - 113lbs = 75%
WU - 45 x 8, 65 x 8, 95 x 5
SWOD - 115lbs - 115 - 5 x 3

WOD: Backward Filthy Fifty
For time:
150 Double Single unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions (legs wrapped around underside of bench)
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell dumbell swings, 1 pood 40lbs
50 Jumping pull-ups
50 Box jump, 24 22 inch box

Time - 46:14

Bit off more than I could chew today with the WOD. I should have scaled.

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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: 19 August 2013 05:16 AM   [ Ignore ]   [ # 8 ]
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@No Coast

Warm-up
2:00 Hip Mobility
500m Row
4:00 Shoulder Mobility
Group Stretch
Barbell Warm-up

Strength
20:00 to establish heavy 3 position Snatch (high-hang + hang + floor)

Session: 75x1x3, 95x1x2, 125x1x2, 145, 160

Metcon
7:00
3, 6, 9, 12…
Snatch, 115#
T2B

75 reps (finished 15 snatches)
T2B UB throughout.

Cool Down...200m Walk

Then,

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: 19 August 2013 05:26 AM   [ Ignore ]   [ # 9 ]
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Glorybelle - 19 August 2013 04:58 AM

5 mile run including 8 x 100 meter strides

Sounds like a great way to start the day. Good job Glorybelle.  grin

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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: 19 August 2013 05:40 AM   [ Ignore ]   [ # 10 ]
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Back Squat 5 x 10 reps
60-70-70-70-80Kg = 3500Kg

15 min to find max unbroken Double Unders = 51
(Max unbroken ever = 55)

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M/44/5’10”/173#

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Posted: 19 August 2013 05:53 AM   [ Ignore ]   [ # 11 ]
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‘‘Angie’’  50-50-50-50.    Band assisted Pull ups 10-5-5-5-5-5-5-5-5   Pushups 30-10-10   Sit ups 10-10-5-5-5-5-5-5 Air squats 20- 10-5-5-5-5.        time 12:07   Very humid today. Rained last night.                                                              I was just watching a guy do a 185 lbs. Turkish Get up on youtube. Very impressive. I am new to this movement. But the thought of trying to develop a max single over 100 lbs. sounds like fun. I think I will make TGUs part of a warm up .

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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: 19 August 2013 06:46 AM   [ Ignore ]   [ # 12 ]
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130818 Airdnyne, Rope Climb & HSPUs
Warm up:

Bike ride
5 min DROMs

Metcon:
7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″ (regular hspus)
30 sec. Rest
Monitor on Airdyne is broken so no idea of calories but each round was all out. Each round was just 1 rope climb. First 2 rounds of HSPUs were 3 after that 4’s. I did these against the tree and had some difficulty finding my balance for the first few.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 19 August 2013 07:19 AM   [ Ignore ]   [ # 13 ]
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WU:
2 rounds
10 PVC back squats
Run a lap
10 PVC OHD
Shuffle down and back
10 PVC front squats
Kereoke down and back

Strength and skill:
5x250m row
5x10 HSPU

WOD:
20 min time cap w/partner
150 pistols
1000m run carrying 53kg KB
150 KN swings 53kg
150 plate burpees

Score: up to 85 burpees

RX was as a team of 3 so I think the two of us did good.

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M 31/6’0”/209 lbs.

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Posted: 19 August 2013 07:24 AM   [ Ignore ]   [ # 14 ]
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Back Squats (Smolov W3D1); DL, HPC, Push Press, Thrusters, V Ups

Before: s/m

BS (high bar)
135x5, 185x3, 195x2
6x6 @205

EMOM x5
5 DL
4 hang power clean
3 push press
5:00 AMRAP
5 thrusters
5 T2B (subbed v ups)
All weights @95
8 rds

Did our first ever family row on Saturday. Not the prettiest form you’ve ever seen, but pretty special:

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

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Posted: 19 August 2013 07:35 AM   [ Ignore ]   [ # 15 ]
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Monday 130819

Missed a few days due to an eye infection.  Good to be back in the gym.

CFWU, Burgener warm up
50 air squats
10 45# squats
Back Squat 3-3-3-3-3 reps
10 90#
10 135#
10 155#
10 175#
10 195#
3 215#
3 225#
3 245#
3 265#
3 275#

2.5 mile run

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M/45/142#/5’6”
CFBD 08/08/2013

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