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6 rounds for total distance of
Max effort row, 30 secs
Rest 30 secs
Do not count any distance spun up after the interval ends
Got 167, 166, 166 (need to check remainder at home) for a total of 977m. Apparently 1000m is considered good while 1050m would be great. Main limiting factor at the time was hamstrings loaded in lactic. The aftermath was a pretty hefty metcon suck
Gym having a “one week free of charge”-thing, resulting in ppl all over the place. And they all want to do bench. So no place/time to do the scheduld CFSB today.
10 pull ups
10 hang snatch, 60% of 1rm (31kg)
10 box jumps (65 cm)
Gameplan to go as unbroken as far as possible. Short stop btw stations, breahter in btw rounds. Round 4 discomfort sat in. Pull ups from here in 2 sets. Snatches slowing down. In round 4 step up, then back to jumps round 5.
8 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
Run 400 meters
Row 500 meters
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
All runs on dreadmill. Started out too slow (actually ran first one at 1:47 then decided not to count that). Was being conservative, but 2 minutes rest felt adequate (at least until the end), so should have started harder.
Deadlift day week 4, Rest day due to stiff neck from bench Monday. Want to be 100% for Deadlift because top sets are 85- 90- 95 % of 1 rep max = 451 x 1 , 85%=385 x 5 90% =407 x3 95% =429 x1 . Got some welding done on gates for my workout .Heck, Honey do’s burn calories too don’t they
130904 Back Squat
5 min jump rope
5 min DROMs
2 rounds of:
10 push ups
5 pull ups
Strength: HBBS 10X3 @ 85% Plus – rest at least 2 minutes
Metcon: 18 Chest to Bar pull ups
18 Ring Dips (bar dips)
12 Clean and Jerks 155/105 (125#)
15 Chest to Bar pull ups
15 Ring Dips (bar dips)
9 Clean and Jerks 155/105 (125#)
12 Chest to Bar pull ups
12 Ring Dips (bar dips)
6 Clean and Jerks 155/105 (125#)
For time. Time: 16:06
Squats were much harder than they should have been. My strength has taken a hit in the past few weeks when I’ve taken it easy. My body feels better with the exception of tightness in the left knee but the loss of strength sucks. Usually I can do the Outlaw met con as Rx’d but I had to scale the C&J’s today.
Packish - 4 rounds for time
19 power cleans w/65# (women)
run 400 meters
I split this into 8 rounds, hoping to run all 200 meter segments - unfortunately, no go - but I did run the majority!
8 rounds for time:
10 power cleans w/50# (my max weight)
run 200 meters
I ran 200 meters the first two rounds, but from then on I ran 100 meters, walked 50, ran 50 for every segment. I was really wishing I said I’d do the “puppy” version (3 RFT), but forced myself to continue. VERY happy I finished and even happier I did not fall down the stairs afterwards! If this had not been a Hero workout, I would have cut it short. Very glad I pushed through.