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Wednesday, September 4, 2013; rest day
Posted: 04 September 2013 07:26 AM   [ 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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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: 04 September 2013 07:29 AM   [ Ignore ]   [ # 1 ]
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Rest day met con

Sale Sharks rowing test

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

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: 04 September 2013 08:29 AM   [ Ignore ]   [ # 2 ]
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Pull up, snatch, box jump

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.

Wu: yes

WOD:
5 rft
10 pull ups
10 hang snatch, 60% of 1rm (31kg)
10 box jumps (65 cm)
8:29
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.

MWOD:
K* 10 min
50 banded good mornings

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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: 04 September 2013 08:29 AM   [ Ignore ]   [ # 3 ]
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New PR for single set unbroken Double Unders = 67

Back Squat 5 x 3 all at 80Kg = 1200Kg


15min AMRAP:

5 x Left Arm KB Snatch (20Kg)
5 x Right Arm KB Snatch
5 x Strict Pullups
5 x Left Leg Split Squat (12kg)
5 x Right Leg Split Squat

11 rounds + 10 KB Snatch.

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M/44/5’10”/173#

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Posted: 04 September 2013 08:34 AM   [ Ignore ]   [ # 4 ]
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“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time- 25:58 I should have scaled this back, but I really didn’t think I would be this slow. The pull-ups were the killer for me; they took close to 12:00 alone.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 04 September 2013 08:34 AM   [ Ignore ]   [ # 5 ]
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RMcommando - 04 September 2013 08:29 AM

New PR for single set unbroken Double Unders = 67

NICE!

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 04 September 2013 09:09 AM   [ Ignore ]   [ # 6 ]
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Annie

Warmup
Running with medball
Carrying medball on straight arms + burpees and squats

Buy-in
AMRAP
Push-ups 1 mim
Reps: 16

DU skill practice

WOD
Annie
50-40-30-20-10
SU
Abmat sit-ups

Time: 11:50 (or 10:50)

Cash-out
3 rounds
30 sec plank hold
20 push-ups
30 s squat hold
Holds starts when first team members has done all reps. I was a little behind so I did a little less.

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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: 04 September 2013 09:34 AM   [ Ignore ]   [ # 7 ]
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130904

CFWU/Burgener WU

Push press 45# 10 reps, push press 65# 10 reps

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 75#/95/105(f)/95/95/95
PP 95#/95/95/95/95
PJ 95#/95/95/95(4)(f)/85

2:30 rest between sets and 4:00 between SP, PP, PJ

Run 6.2 miles 49:00 7’49” ave. pace
__________________

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 04 September 2013 10:43 AM   [ Ignore ]   [ # 8 ]
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130830

Pack:

8 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.

8x400m run

Times: 1:38-1:35-1:30-1:28-1:26-1:25-1:24-1:23

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.

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M 52/5’10”/180

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Posted: 04 September 2013 10:58 AM   [ Ignore ]   [ # 9 ]
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Real honest to goodness rest day.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 04 September 2013 11:04 AM   [ Ignore ]   [ # 10 ]
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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 LOL

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 04 September 2013 11:05 AM   [ Ignore ]   [ # 11 ]
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jennmedic - 04 September 2013 10:58 AM

Real honest to goodness rest day.

About time there Superman LOL

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 04 September 2013 11:12 AM   [ Ignore ]   [ # 12 ]
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130904 Back Squat
Buy in:

5 min jump rope
5 min DROMs
2 rounds of:
10 squats
10 push ups
5 pull ups

Strength:
HBBS 10X3 @ 85% Plus – rest at least 2 minutes
215#

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.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 04 September 2013 11:37 AM   [ Ignore ]   [ # 13 ]
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Stength/WOD: SUNDAY 130901

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

105-115-125-135(f)-135(f)
115-125-135-145-150(3rd rep fail)
115-125-135-145-150(pulled the plug after 3 because I was getting some pain in my right wrist when I lowered the weight)

Compare to 130428.

95-105-115-125-135(f)
105-115-125-135-145
115-125-135-145(5th rep fail)-145(5th rep fail)

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

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Posted: 04 September 2013 12:36 PM   [ Ignore ]   [ # 14 ]
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Hotshots 19
Packish - 4 rounds for time
          30 squats
          19 power cleans w/65# (women)
          7 pull-ups
          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:
    15 squats
    10 power cleans w/50# (my max weight)
    4 pull-ups
    run 200 meters
  Time:  43:34

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.  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 04 September 2013 12:51 PM   [ Ignore ]   [ # 15 ]
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warm-up
3x 20 t2b & 20 good-mornings, 75#
MOBs

Lifts
cDL
[2@135+grn;2@155+grn;2@175+grn;2@195+grn warm-up]
Attempt 8x2reps@210+grn; got 10x2reps
Debrief:
cDL- Sit back further…

10min rest…

WOD (from BrandX 9/4/13)
2x 15-12-9reps of:
power clean, 155#
ring dips
[REST 2min]
TOTAL TIME=29:01 (13:09/13:52)

As expected: still reworking cleans and these are the first multiple-rep dips since ~April.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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