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Monday, September 16th, 2013 - Rest day
Posted: 15 September 2013 11:27 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.

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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: 16 September 2013 03:40 AM   [ Ignore ]   [ # 1 ]
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Mon sept 16, 2013

Flexibility

2 min bottom of squat
1 min shoulder
1 min each leg front split
2 min center split

Double buergner warm up with bamboo pole.  10 reps in each go through

Snatch.
1-1-1-1-1-1-1
65-75-85-95-105-115-120

Fran 2 rounds at 65 goal was under 5 min with 5 min rest
21-15-9
65 lb thruster
Chin ups

4:22, 4:58


Followed Gardawgs advice to get full rom with the weight and intensity.  At 95 lbs I’ve never broken 10 min before with thrusters that dropped below hip crease.  With this weight I could do it unbroken and have full rom.  Ill work up to the 95 lbs eventually.  It’s nice to do Fran in under 15 min without it turning into 3 reps, stare at bar, 2 reps, stare at bar at 95 lbs,

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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: 16 September 2013 04:02 AM   [ Ignore ]   [ # 2 ]
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Bench day week 4     Elliptical 30 min. 6.3 miles   Bench 44 x 10, 88 x 10 , 132 x 10, 176 x 5, 220 x 3, 248 x 10 , 259 x 8,  270 x 5.                                    ( Video is of 248 x 10 today [vimeo]http://vimeo.com/74632569[/vimeo])                          Decided to do ( 130901 ) shoulder press 1-1-1-1-1 Push press 3-3-3-3-3 Push Jerk 5-5-5-5-5.    Shoulder press 132-143-154-165-176   Push press 132-143-154-165-176   Push Jerk 132-143-154-165-176   This took about 10 minutes doing load and go.  Have a great day all grin          Thanks TriggerT for doing this WOD today. It was a good finish for my bench routine.

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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: 16 September 2013 04:51 AM   [ Ignore ]   [ # 3 ]
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Warm up 3x10(pull up, push up, sit up, squat)

LBBS 10x45, 10x110, 10x165, 5x200, 2x250, 3x5x275 (3 mins rest)

For time
21-15-9
SDHP, 95
42-30-18
Squats

3:48 -SDHP unbroken and smooth, squats a little slow with a few discomfort breaks.  A little under the weather so this will do

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: 16 September 2013 04:55 AM   [ Ignore ]   [ # 4 ]
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SWOD: Back Squat 275lbs
135, 185, 225, 275lbs x 5 ea.

Press 135lbs
95, 115, 135lbs x 5 ea.

WOD: 10 Min. AMRAP of
10 wall ball shots 20lb ball
10 pullups
10 V-ups
Sprint 20 yards

5 rounds completed

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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: 16 September 2013 05:04 AM   [ Ignore ]   [ # 5 ]
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press: 95#x1, 115#x1, 125#x1, 135#x1 (PR!), 135#x1
Push Press: 115#x3, 135#x3, 145#x3, 155#x3, 165x3, 175#x1 - Fail (1 Rep PR!)
Push Jerk: 135#x5, 145#x5, 155#x5, 165#x5, 170#x4 - Fail.

For Fun, Split Jerk: 135#x1, 155#x1, 175#x1, 185#FAIL, 185#Fail (180# is my standing PR)

Cash out with 30 minutes on the elliptical machine.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 16 September 2013 05:31 AM   [ Ignore ]   [ # 6 ]
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@No Coast

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Strength
20:00 to establish a heavy 1 rep of the Snatch Complex
Snatch Complex = 1 Snatch + 1 Hang Snatch + 1 OHS
Session: 75-95-95-125-145-165-175-195

175 and 195 were pretty ugly.  Couldn’t decide/commit to a full squat snatch and ended up doing some ugly, deep power snatches with awkward press-outs.

Metcon
5-4-3-2-1 Rope Climb
10-8-6-4-2 Squat Snatch, 135#
Time: 14:31

Mobility
8:00 Pain Ball Tissue Work

Skill
2 MU EMOM for 10:00

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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: 16 September 2013 06:20 AM   [ Ignore ]   [ # 7 ]
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TenDon

Puppies
30 Deadlifts, 25 pounds
30 Box jump, 10 inch box
30 Kettlebell swings, 15#
30 Knees to elbows
30 Sit-ups
30 Pull-ups
30 Thrusters, 15 pounds
30 Wall ball shots, subbed 10 lb dumbbell
30 Burpees
30 Double-unders subbed 90 single unders

19:17.2

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F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 16 September 2013 07:12 AM   [ Ignore ]   [ # 8 ]
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130916 Run

3.5 mi run in 29:03

Then…

5 min Airdyne

Then…

3 x 10 Back Extensions
3 x 10 GHD sit-ups
3 x 10 35# KB Shoulder presses

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 16 September 2013 07:46 AM   [ Ignore ]   [ # 9 ]
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TriggerT - 16 September 2013 05:04 AM

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

Shoulder Press: 95#x1, 115#x1, 125#x1, 135#x1 (PR!), 135#x1
Push Press: 115#x3, 135#x3, 145#x3, 155#x3, 165x3, 175#x1 - Fail (1 Rep PR!)
Push Jerk: 135#x5, 145#x5, 155#x5, 165#x5, 170#x4 - Fail.

For Fun, Split Jerk: 135#x1, 155#x1, 175#x1, 185#FAIL, 185#Fail (180# is my standing PR)

Cash out with 30 minutes on the elliptical machine.

Good work. You motivated me to do it myself.

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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: 16 September 2013 08:22 AM   [ Ignore ]   [ # 10 ]
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GHD/Back Ext/OHS

Warm-up: rowing

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
65 pound Overhead squat, 9 reps

6 rounds (dropped to 45lbs for 4,5,6)

Cool-down: rowing

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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: 16 September 2013 08:31 AM   [ Ignore ]   [ # 11 ]
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FRIDAY 130913

Split Jerk 1-1-1-1-1-1-1 reps

CFWU and warm up with a few 45lb bar split jerks

55, 60, 65, 70, 75, 80F, 80F, 75

PR stands at 75lbs

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F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 16 September 2013 09:02 AM   [ Ignore ]   [ # 12 ]
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3-Position Cleans+Jerk; T2B, OHS

Before: s/m

3-Pos cleans + jerk
115, 135, 145, 155, 155, 165, 1 CJ @ 165

Out of practice on the jerks

10-9-8…1
Toes to Bar
95# OHS
9:51

T2B felt OK on shoulder, but I’ve lost capacity. Only got 8 kipped unbroken in rd 1 and kip fell apart pretty fast from there and was basically gone by 5th rd. Still, mildly encouraged.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 16 September 2013 09:28 AM   [ Ignore ]   [ # 13 ]
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Start of our 4 wods over 4 weeks internal box competition.

For time:
200m Row
21-15-9 Burpee Box Jump & Pull Ups
200m Row

8:55

absolutely honking!

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M/44/5’10”/173#

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Posted: 16 September 2013 10:12 AM   [ Ignore ]   [ # 14 ]
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Wall climbs, pull-ups

Warmup
Bear crawl variations
Running drills

Buy-in
Handstand skill practice

WOD
AMRAP 15 minutes
3 wall climbs
3 pull-ups (green wide band)
6 wall climbs
6 pull-ups…

Results: 3+3+6+6+9+9+9

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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: 16 September 2013 10:52 AM   [ Ignore ]   [ # 15 ]
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Strength:
5x5 complex
back squat & strict press
squat - 185-205-225-245-255x4, fail on 5
press - 95-105-115-120-125

WOD:
4 Rounds
1 min Power Clean 95 Rx
1 min Burpees
1 min Double Unders (sub singles)
1 min Rest

Rd1: 14-14-118
Rd2: 13-14-93
Rd3: 13-14-125
Rd4: 13-15-100
total reps = 546

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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