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Friday, August 30th, 2013 - Swim or Run or Row or Bike
Posted: 29 August 2013 06:08 PM   [ Ignore ]
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FRIDAY 130830

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 120811.

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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. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“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.”
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Posted: 29 August 2013 09:48 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx

Pack
8 rounds

Puppies
5 rounds

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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: 30 August 2013 03:41 AM   [ Ignore ]   [ # 2 ]
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Friday aug 30

Flexibility
10 PVC pass through
2 min bottom of squat
Left leg front split
Right leg front split
Center split

Strength
Shrug pull as part of snatch movement
10 x 45
5 x 65
2 x 75
1 x 85
1 x 95
3 x 105

Snatch balance 3 rep max
95 but man this is tough

10 rounds with a 100 meter walk and cool down to 2 min in between
Run 400 meters
1:31,1:31,1:31,1:34,1:35,1:37,1:32,1:37,1:38,1:35

Cash out 3 sets of 15 ctb pull ups
3 sets of 15 ring dips
Body weight for both

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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: 30 August 2013 05:15 AM   [ Ignore ]   [ # 3 ]
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August 30, 2013

1 Mile Run

Warm up - walk .61 miles

Run 1 Mile - 8:38 (old man PB third day in a row)

Cool down - walk .61 miles

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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: 30 August 2013 05:27 AM   [ Ignore ]   [ # 4 ]
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@No Coast

Warm-up
400m Run
4:00 Shoulder Mobility
2:00 Hip Mobility
Group Stretch
Snatch Warm-up

Strength
5-3-1 Deload Week

Deadlift (Snatch Grip), 5@40%, 5@50%, 5@60% (based on 90% of 1RM)
Session: 45x10, 95x8, 165x5, 205x5, 245x5

Weighted PU, 5@40%, 5@50%, 5@60% (based on 90% of 1RM)
Session: BWx5x2, 26x5, 31x5, 36x5

Metcon
15 Snatch, 125#
10 Snatch, 145#
5 Snatch, 165#

Time: 4:48

Immediately following (no break):
5 Snatch, 165#
10 Snatch, 145#
15 Snatch, 125#

Time: 7:11
Brutal!

Then,
4:00 Hip/Hamstring 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 August 2013 06:38 AM   [ Ignore ]   [ # 5 ]
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End of our watered down four-week “Smolov Cycle”

Before: s/m

Squat cleans x5 @50-60% (115)

Back Squat 1RM
135x3, 185x2, 225x1
245-265-275-285PR-295PR-305PR-310PR (previous was 280 with questionable depth)

OK, that worked. Rested a solid 5:00 for the last 5 lifts, then a good 10:00 for my FS.

Felt good so I went for a front squat PR, too.

250PR (not pretty; previous was 225 from a few weeks ago)

Big day.

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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 August 2013 07:22 AM   [ Ignore ]   [ # 6 ]
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Jeesh - 30 August 2013 06:38 AM

End of our watered down four-week “Smolov Cycle”

Before: s/m

Squat cleans x5 @50-60% (115)

Back Squat 1RM
135x3, 185x2, 225x1
245-265-275-285PR-295PR-305PR-310PR (previous was 280 with questionable depth)

OK, that worked. Rested a solid 5:00 for the last 5 lifts, then a good 10:00 for my FS.

Felt good so I went for a front squat PR, too.

250PR (not pretty; previous was 225 from a few weeks ago)

Big day.

nice job on the PRs; don’t ya love it when you are feeling good in the gym.

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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 August 2013 07:43 AM   [ Ignore ]   [ # 7 ]
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Front squat up to 5x225
LBBS 15x225

Emom 10 mins
5 thrusters, 115
5 pull-ups

Tough but all unbroken in under 30 secs

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: 30 August 2013 07:45 AM   [ Ignore ]   [ # 8 ]
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Murph99 - 30 August 2013 07:22 AM
Jeesh - 30 August 2013 06:38 AM

Back Squat 1RM
135x3, 185x2, 225x1
245-265-275-285PR-295PR-305PR-310PR (previous was 280 with questionable depth)

OK, that worked. Rested a solid 5:00 for the last 5 lifts, then a good 10:00 for my FS.

Felt good so I went for a front squat PR, too.

250PR (not pretty; previous was 225 from a few weeks ago)

Big day.

nice job on the PRs; don’t ya love it when you are feeling good in the gym.

Yes indeed. My 280 was from 2011 so I’ve been waiting far too long to break 300. Plus, with all my shoulder issues over the past few months, plus other life crap going on, this was very welcome. The CFSB work I did this year really helped improve my form, build confidence, and solidify my base. The recent Smolov cycle was really hard, even though it was a kiddie version, but it also helped.

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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 August 2013 08:11 AM   [ Ignore ]   [ # 9 ]
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Skills practice:

1 Muscle up
3 x 5 Ring dip
2 Muscle up (still working on these)

Strength work:

Back Squat 5 x 5
60-70-80-90-95Kg = 1975Kg (new PR)

Gym wod:

3 RFT of
500m Run
15 Pendlay Row (50Kg)
50 Double Unders

13:38

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M/44/5’10”/173#

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Posted: 30 August 2013 08:18 AM   [ Ignore ]   [ # 10 ]
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“Murphy”

While wearing water pack…

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Rune 1 mile

46:37

Almost two minutes faster than last time and that was without the water pack.

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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: 30 August 2013 08:24 AM   [ Ignore ]   [ # 11 ]
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Sumo deadlift

Warmup (3 rounds of: 10 sit-ups, 10 supermans, 10 air squats, 10 pull-ups, (-50 kg), 10 dips (-50 kg))

Sumo deadlift 3-3-3-3-3
In kg: 40-50-60-70-80-85(PR)

First time for a 3RM sumo.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 30 August 2013 08:46 AM   [ Ignore ]   [ # 12 ]
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Rest Day today.  Running ,Rowing, Bellow parallel Box Squats , Power cleans, tomorrow. Have a great 3 day weekend all.

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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: 30 August 2013 09:33 AM   [ Ignore ]   [ # 13 ]
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Today is my rest day from running, so I picked the 10 x 500m row. Much tougher than I’d expected.

Warmed up on the rower, then did the sets:
2:17
2:17
2:22
2:15
2:19
Contemplated switching to running, but stuck it out
2:13
2:12
2:12
2:12
2:10

Total meters rowed: 6700

Everyone ready for Hotshots 19 WOD tomorrow?
@OPG, enjoy the rest day today!

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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 August 2013 09:50 AM   [ Ignore ]   [ # 14 ]
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10-9-8…3-2-1
Deadlift 185#
Wall ball 20#
Knees to elbows

11:20

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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: 30 August 2013 10:26 AM   [ Ignore ]   [ # 15 ]
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Glorybelle - 30 August 2013 09:33 AM

Today is my rest day from running, so I picked the 10 x 500m row. Much tougher than I’d expected.

Warmed up on the rower, then did the sets:
2:17
2:17
2:22
2:15
2:19
Contemplated switching to running, but stuck it out
2:13
2:12
2:12
2:12
2:10

Total meters rowed: 6700

Everyone ready for Hotshots 19 WOD tomorrow?
@OPG, enjoy the rest day today!

Good job GloryBelle. I am enjoying it .BBQ weekend grin Lots of Delicious Paleo to cook LOL  I just saw hotshots 19 on CF Mayhem. Looked interesting. have fun with that Glorybelle.

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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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