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Thursday, September 12th, 2013 - Rest Day
Posted: 12 September 2013 12:27 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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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: 12 September 2013 02:41 AM   [ Ignore ]   [ # 1 ]
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20130912 Thu

Packish
21-15-9 reps of
Hang squat clean, 30 pound dumbbells
Dumbbell shoulder press
13:00

Should have gone a bit lighter to keep it under ten minutes.  Harder than it looked in print.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 12 September 2013 03:46 AM   [ Ignore ]   [ # 2 ]
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@Home

10:00 Row
2,421m

Rest Day/Recovery Row. Started out with easy pulls, 2:06 to 2:10 pace. Picked it up after the first 5:00 to 2:01 to sub 2:00 pace. Then went 1:54’ish for final 500m.

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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: 12 September 2013 05:02 AM   [ Ignore ]   [ # 3 ]
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Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max

45#x5, 70#x3, 90#x1 (standing PR)

Back Squats - 135#x5, 185#x3, 225#x1, 245#x1, 275#x1 PR, 285#x1 - 20#PR!, 290#-FAIL. If I can manage to get to 290# for my max on the back squat by 10/31/13, I will have increased my 1 rep max by 100 pounds in the year since I started doing Crossfit.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 12 September 2013 05:39 AM   [ Ignore ]   [ # 4 ]
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WOD 20130909
20130912 Thu
First day back from semi-couch-potatoness
puppy 1 rd cf wu
15-12-9 reps of
Hang squat clean, 15 pound dumbbells
Dumbbell shoulder press
4:50

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M49/6’1”/215-ish
FIDO!
(Forget It, Drive On!)

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Posted: 12 September 2013 06:02 AM   [ Ignore ]   [ # 5 ]
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Warm Up


“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

40:50

This one hurt. Burpees were the slog for me.
RIP.

Done

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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: 12 September 2013 07:16 AM   [ Ignore ]   [ # 6 ]
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WU - stretching, mobility, jump rope singles

SWOD: Front Squat: 195lbs
95, 135, 185, 195lbs x 5
Back Squat - 135lbs x 21 reps

Bench: 195lbs
135, 165, 185, 195lbs x 5

WOD: 21-15-9 reps of
Hang squat clean, 50 pound dumbells (sub’d barbell w/ 95lbs)
Handstand push-ups (feet on 22” bench in pike position)

Time - 8:05

Full squat cleans kicked my ***!

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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: 12 September 2013 07:18 AM   [ Ignore ]   [ # 7 ]
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jennmedic - 12 September 2013 06:02 AM

Warm Up


“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

40:50

This one hurt. Burpees were the slog for me.
RIP.

Done

That’s a great time! good work

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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: 12 September 2013 07:35 AM   [ Ignore ]   [ # 8 ]
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jennmedic - 12 September 2013 06:02 AM

Warm Up


“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

40:50

This one hurt. Burpees were the slog for me.
RIP.

Done

Jenn you’re a freak of nature! Unreal time !  gulp Great WOD!

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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: 12 September 2013 07:37 AM   [ Ignore ]   [ # 9 ]
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Rest day grin  I’m old what can I say LOL

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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: 12 September 2013 07:56 AM   [ Ignore ]   [ # 10 ]
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Snatch-day (BS)

Wu: yes

CFSB:
BS 3X87.5 then 15X72.5

WOD:
Not for ME

Snatch grip dealift
3x60-3x80-3x90-3x100

Snatch low pull
3x40-3x50-3x60-3x70

Snatch
3x20-3x30-3x40-3x45

Then….

3 rounds
25 push ups
25 back x

MWOD:
K* 8 minutes

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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: 12 September 2013 08:31 AM   [ Ignore ]   [ # 11 ]
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Back Squats; DU, HSPU, SDHP, Ring Dips

Before: s/m, 200m run

BS 6x6 @70%
Went high bar today
135x5, 165x3, 185x2, 205x2
6-6-6-6-6-6 2:00 rest
217.2 across

For time:
50 DU
25 HSPU (45, 25 plate, plus abmat, kipped some, 15-10)
50 SDHP @45
25 ring dips (leg assisted, 10-5-5-5)
50 DU
7:16

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 12 September 2013 08:34 AM   [ Ignore ]   [ # 12 ]
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Falkel - God bless.

Not quite Pack
Complete as many rounds as possible in 25 minutes (sub 15 minutes) of:
8 Handstand push-ups or 16 Push ups (against wall, down to folded towel)
8 Box jump, 20-24 inch box (onto bench press bench)
15 foot Rope climb, 1 ascent or 3 beginner rope climbs (no rope, sub 5 towel pullups, unassisted)

6 rounds + 5 HSPU

By the final HSPU, my arms were failing. I had 30 seconds left of the 15 minutes, but I couldn’t get another one out. I think 51 HSPU in one WOD is a PR for me!

I also did KTE practice, and for the first time ever I actually touched knees to elbows!!! Feeling psyched! grin

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F/32/5’5”/128lbs

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Posted: 12 September 2013 08:38 AM   [ Ignore ]   [ # 13 ]
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Good morning all.

Thursday 130912 -  5:10 am start,  81 degrees in garage with cooler on.  nice!  finally.

WU: 3 rounds : Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Ab-mat sit-ups, 15 good-mornings w/45# bar, 12 pull-ups (strict), 12 dips.

WOD:
Pack
21-15-9 reps of
Hang squat clean, 30 pound dumbells - oops - realized I did hang power clean - not squatting down much.
Handstand push-ups - sub strict press with 30 pound dumbells

Time = 9:51

Hang power cleans were ok, first set unbroken,  second set broken 5-5-5, thrid set 5-4
Dumbell presses were harder than I thought they would be,  had to break up even first round 11-5-3-2,  second round 5-3-2-2-2-1, third round 3-2-2-2. 
Both were shoulder / upper arm burners for me.

$0:  5:00 minutes - jump rope single unders,  broken - longest unbroken set to 45 reps. Need more practice on these.

I plan on doing 130911 wod “Don” on saturday morning when I have more time. 

now it’s back to work.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 12 September 2013 09:33 AM   [ Ignore ]   [ # 14 ]
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Murph99 - 12 September 2013 07:18 AM
jennmedic - 12 September 2013 06:02 AM

Warm Up


“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

40:50

This one hurt. Burpees were the slog for me.
RIP.

Done

That’s a great time! good work

Thanks Murph. First time in a long time that I have laid down in floor at the end of a WOD.

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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: 12 September 2013 09:37 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 12 September 2013 07:35 AM
jennmedic - 12 September 2013 06:02 AM

Warm Up


“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

40:50

This one hurt. Burpees were the slog for me.
RIP.

Done

Jenn you’re a freak of nature! Unreal time !  gulp Great WOD!

Thanks OPG.

 Signature 

“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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