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Sunday September 8th, 2013 - Rest Day
Posted: 07 September 2013 04:37 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.

I’m sorry, I had posted this as a WOD day as below and GD scaled it accordingly. I have no idea how I got that wrong.
To anyone who did the deadlifts, I hope you enjoyed them.
Sorry.

SUNDAY 130804

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

Post loads to comments.

Compare to 050831.

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: 08 September 2013 11:53 AM   [ Ignore ]   [ # 1 ]
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Be smart don’t hurt yourselves.

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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: 08 September 2013 12:17 PM   [ Ignore ]   [ # 2 ]
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Buy-In:

Arm Swings
Elbow Swings
Wrist Circles
Voodoo Floss on the calves
Foam roll low/mid back and glutes
1:00 bottom of the squat
Front squats with men’s bar

Front Squat
135,155,175,195,205,215,225
PR

225 wasn’t that difficult to stand up, so I think I have 230 or 235 in the tank when I am more up for the grind.
Big win here because the back tolerated it fairly well.

Not sure I’m quite ready to clean yet, but hopefully by Tuesday.

Cash-out:
Keg stretch
KB Hump
Theracane psoas work
Ice

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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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Posted: 08 September 2013 12:30 PM   [ Ignore ]   [ # 3 ]
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SUN 09082013 WOOD WOD
90 minutes split wood 8-lb maul
15 minutes shovel wet goat manure (eesh). 
cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 08 September 2013 12:47 PM   [ Ignore ]   [ # 4 ]
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SUNDAY 130804 Slightly modified into a couplet:

Deadlift 7-7-7-7-7-7-7 reps
Bench Press 7-7-7-7-7-7-7 reps

DL @ 100kg, 110kg, 120kg, 130kg, 150kg, 160kg, 170kg

BP @ 90kg, 95kg, 100kg, 110kg, 120kg, 125kg, 130kg

Rest as needed between sets 30sec - 3mins

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M/41/5’9”/205lbs/UK

Crossfit DOB 1/6/2010

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Posted: 08 September 2013 01:01 PM   [ Ignore ]   [ # 5 ]
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AM: Warm up: 3x (250m row, 15 GHD back extensions, 15 GHD sit ups)

Strength:
DL kg: 10x60, 5x80, 5x100, 5x110, 5x120, 5x133
DL 13x111.5kg

PM: Warm up: 5 mins shoulder mobilisation, 10 C&J 30kg
Metcon <10:
30 C&J 50kg
Time: 6:40

Skills: repeat WOD at 30kg - 2:41
7 mins EMOM: 2 C&J 60kg

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M/47/80kg

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Posted: 08 September 2013 01:50 PM   [ Ignore ]   [ # 6 ]
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Rest Day - active recovery, a few stair drills with my sister

MWOD lastnite
10:00 Glute smash
6:00 Leg flexion with ER, banded
6:00 Hip ER with flexion
6:00 Hip capsule, banded
3:00 Olympic wall squat, banded
4:00 Voodoo terminal knea extension
35:00 total

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Posted: 08 September 2013 01:53 PM   [ Ignore ]   [ # 7 ]
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frosty996 - 08 September 2013 12:17 PM

Buy-In:

Arm Swings
Elbow Swings
Wrist Circles
Voodoo Floss on the calves
Foam roll low/mid back and glutes
1:00 bottom of the squat
Front squats with men’s bar

Front Squat
135,155,175,195,205,215,225
PR

225 wasn’t that difficult to stand up, so I think I have 230 or 235 in the tank when I am more up for the grind.
Big win here because the back tolerated it fairly well.

Not sure I’m quite ready to clean yet, but hopefully by Tuesday.

Cash-out:
Keg stretch
KB Hump
Theracane psoas work
Ice

Sweet! now just hitch a C+J to that and you’re golden grin

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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: 08 September 2013 01:54 PM   [ Ignore ]   [ # 8 ]
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Dawndelion - 08 September 2013 12:30 PM

SUN 09082013 WOOD WOD
90 minutes split wood 8-lb maul
15 minutes shovel wet goat manure (eesh). 
cheese

That’s a very practical Workout! Good job wink Looking forward to Goats of our own one day, Love the milk and cheese.

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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: 08 September 2013 01:58 PM   [ Ignore ]   [ # 9 ]
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Ambiozione - 08 September 2013 12:47 PM

SUNDAY 130804 Slightly modified into a couplet:

Deadlift 7-7-7-7-7-7-7 reps
Bench Press 7-7-7-7-7-7-7 reps

DL @ 100kg, 110kg, 120kg, 130kg, 150kg, 160kg, 170kg

BP @ 90kg, 95kg, 100kg, 110kg, 120kg, 125kg, 130kg

Rest as needed between sets 30sec - 3mins

Now that’s a proper workout! Well done grin

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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: 08 September 2013 02:04 PM   [ Ignore ]   [ # 10 ]
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Dawndelion - 08 September 2013 12:30 PM

SUN 09082013 WOOD WOD
90 minutes split wood 8-lb maul
15 minutes shovel wet goat manure (eesh). 
cheese

Now THIS sounds like a good workout!

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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: 08 September 2013 02:05 PM   [ Ignore ]   [ # 11 ]
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Day of Rest on the Lords Day.  Bench tomorrow.

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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: 08 September 2013 02:09 PM   [ Ignore ]   [ # 12 ]
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Glorybelle - 08 September 2013 02:04 PM
Dawndelion - 08 September 2013 12:30 PM

SUN 09082013 WOOD WOD
90 minutes split wood 8-lb maul
15 minutes shovel wet goat manure (eesh). 
cheese

Now THIS sounds like a good workout!

Tell hubby to grab you an ax off one of the trucks and go for it. LOL

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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: 08 September 2013 02:23 PM   [ Ignore ]   [ # 13 ]
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Hotshots19 - RIP

Bench press
5x10, 30# dumbbells

Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Women - 65

75# for the cleans. Subbed 500m row for the running.
Time: 28:46
6:01 (1:00, 1:32, 0:58, 2:31)
7:06 (1:28, 1:51, 1:13, 2:33)
8:01 (1:36, 2:33, 1:21, 2:30)
7:39 (1:17, 2:35, 1:09, 2:36)

A break or two in the cleans, except for first round.

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 08 September 2013 02:28 PM   [ Ignore ]   [ # 14 ]
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OPG57 - 08 September 2013 02:09 PM
Glorybelle - 08 September 2013 02:04 PM
Dawndelion - 08 September 2013 12:30 PM

SUN 09082013 WOOD WOD
90 minutes split wood 8-lb maul
15 minutes shovel wet goat manure (eesh). 
cheese

Now THIS sounds like a good workout!

Tell hubby to grab you an ax off one of the trucks and go for it. LOL

Thanks, both of you - one of the things I look forward to the most come autumn and this was the first time I pulled the tarp off the pile in months.  Indeed, it’s a good workout, complete with spiders and insects I don’t have names for, a bull snake I relocated to the garden, and a pack rat who kept me company the entire time.  She was NOT leaving that wood pile, LOL!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 08 September 2013 02:43 PM   [ Ignore ]   [ # 15 ]
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Dawndelion - 08 September 2013 02:28 PM
OPG57 - 08 September 2013 02:09 PM
Glorybelle - 08 September 2013 02:04 PM
Dawndelion - 08 September 2013 12:30 PM

SUN 09082013 WOOD WOD
90 minutes split wood 8-lb maul
15 minutes shovel wet goat manure (eesh). 
cheese

Now THIS sounds like a good workout!

Tell hubby to grab you an ax off one of the trucks and go for it. LOL

Thanks, both of you - one of the things I look forward to the most come autumn and this was the first time I pulled the tarp off the pile in months.  Indeed, it’s a good workout, complete with spiders and insects I don’t have names for, a bull snake I relocated to the garden, and a pack rat who kept me company the entire time.  She was NOT leaving that wood pile, LOL!

These are the things one should stay fit for. I’m sure that was one heck of a sweat fest with an 8 Lbs maul at 6000 + elevation. My hats off to you Dawn. wink

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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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