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Monday, September 16th, 2013 - Rest day
Posted: 16 September 2013 04:20 PM   [ Ignore ]   [ # 31 ]
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Rest day

mwod 32:00 medial and posterior chain

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Posted: 16 September 2013 04:43 PM   [ Ignore ]   [ # 32 ]
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SATURDAY 130914

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

135,135,155,155,175(f),155,165
Tried 175 again, no go.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 16 September 2013 06:09 PM   [ Ignore ]   [ # 33 ]
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6 days of rest after another gastrointestinal bout.

09162013
Dojo 1 hour - Drills, refinements, flexibility work.

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Dawn T

F/52/5’6”/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: 16 September 2013 07:30 PM   [ Ignore ]   [ # 34 ]
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Dawndelion - 16 September 2013 06:09 PM

6 days of rest after another gastrointestinal bout.

09162013
Dojo 1 hour - Drills, refinements, flexibility work.

Hope you get well soon Dawn wink

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 16 September 2013 07:54 PM   [ Ignore ]   [ # 35 ]
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Friday 130913 - out of town
Saturday 130914 - out of town
Sunday 130915 - out of town


Monday 130916
XFit - All Big Dawgs - Post Loads

Squat Clean
1 - 1- 1 - 1 - 1 - 1 - 1 rep
95 - 95 - 95 - 105 - 105 - 115 - 115 lb

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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 16 September 2013 07:55 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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OPG57 - 16 September 2013 07:30 PM
Dawndelion - 16 September 2013 06:09 PM

6 days of rest after another gastrointestinal bout.

09162013
Dojo 1 hour - Drills, refinements, flexibility work.

Hope you get well soon Dawn wink

Thank you kindly.

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Dawn T

F/52/5’6”/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: 16 September 2013 08:39 PM   [ Ignore ]   [ # 37 ]
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60 min bike
110 rpm
290 watts
23.8 mph
All Avg

5k run - 23’15

Then in thought I could do a WOD

WEDNESDAY 130911
“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

Just ran out of time and had to stop at the end of the sit up
It was miserable in my garage @ 104 F and I was gases don I stopped. Right at 30
Minutes!!!!

The KTE messed me up wink

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 16 September 2013 08:44 PM   [ Ignore ]   [ # 38 ]
Top Dawg
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Weightlifting Club @ Roots

failed the 132 twice, I pulled it high enough but didn’t get under it
Squat Clean 5-3-2-1-1-1-1-1 : 1067 lbs | 33 lbs, 83 lbs, 93 lbs, 103 lbs, 113 lbs, 123 lbs, 128 lbs, and 132 lbs (0) | Rx’d
Sets
5 Squat Cleans | 33 lbs
3 Squat Cleans | 83 lbs
2 Squat Cleans | 93 lbs
1 Squat Clean | 103 lbs
1 Squat Clean | 113 lbs
1 Squat Clean | 123 lbs
1 Squat Clean | 128 lbs
0 Squat Cleans | 132 lbs

too slow only got it 4 sets during time allowed
Squat Clean 5x1 at 90% 1RM : Completed | 118 lbs, 118 lbs, 118 lbs, 118 lbs, and 0 lbs (0) | Rx’d
Sets
1 Squat Clean, 90% 1RM | 118 lbs
1 Squat Clean, 90% 1RM | 118 lbs
1 Squat Clean, 90% 1RM | 118 lbs
1 Squat Clean, 90% 1RM | 118 lbs
0 Squat Cleans, 90% 1RM | 0 lbs

to work on speed under the bar , kept feet flat on the ground and started in a wider stance
Squat Clean 5x1 at 85% 1RM : Completed | 113 lbs, 113 lbs, 113 lbs, 113 lbs, and 113 lbs | Rx’d
Sets
1 Squat Clean, 85% 1RM | 113 lbs
1 Squat Clean, 85% 1RM | 113 lbs
1 Squat Clean, 85% 1RM | 113 lbs
1 Squat Clean, 85% 1RM | 113 lbs
1 Squat Clean, 85% 1RM | 113 lbs

still working on speed under the bar so wider stance and keeping feet flat
Squat Clean 5x1 at 80% 1RM : Completed | 103 lbs, 103 lbs, 103 lbs, 103 lbs, and 103 lbs | Rx’d
Sets
1 Squat Clean, 80% 1RM | 103 lbs
1 Squat Clean, 80% 1RM | 103 lbs
1 Squat Clean, 80% 1RM | 103 lbs
1 Squat Clean, 80% 1RM | 103 lbs
1 Squat Clean, 80% 1RM | 103 lbs

Back Squat 2-2-2 : 818 lbs | 123 lbs, 138 lbs, and 148 lbs | Rx’d
Sets
2 Back Squats | 123 lbs
2 Back Squats | 138 lbs
2 Back Squats | 148 lbs


then 5x2 at working weight used 138 as I was fairly sure I wouldn’t make the 148 ran out of time to do the last set
Back Squat 5x2 : 1104 lbs | 138 lbs, 138 lbs, 138 lbs, 138 lbs, and 138 lbs (0) | Rx’d
Sets
2 Back Squats | 138 lbs
2 Back Squats | 138 lbs
2 Back Squats | 138 lbs
2 Back Squats | 138 lbs
0 Back Squats | 138 lbs

pec stretch agains wall
hamstring stretch
lats stretch

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 16 September 2013 08:51 PM   [ Ignore ]   [ # 39 ]
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Cycle Am + Cycle Pm

To work 10km > 25min Ave 125bpm HR

To home 10km > 25.21min Ave 119 bpm HR (+ couple min easy spin C/D)

Body/ throat felt fine during and after cycles.

+ mobility work.

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 17 September 2013 04:41 AM   [ Ignore ]   [ # 40 ]
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Forgot to post yesterday


SUNDAY 130915

Snatch 1-1-1-1-1-1-1 reps

65-75-95-105-115-125f-125f

1stattempt at 125 missed back, 2nd front. Overall felt like I had better technique this time.

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M/47/5’ 11”/210#

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Posted: 17 September 2013 06:54 AM   [ Ignore ]   [ # 41 ]
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8 AM circuit
1 min per station, 30 sec rest
single unders
agility ladder
Puh-ups on agility ladder
wall sit
strikes from the mount
burpees with 14 med ball
squats with front kick
side bridge
step ups on 24 in box

11 AM
4 rounds
Press 95 pounds (8-8-6-7) 3 seconds on way down
Hollow Rock 15 sec
3 rounds
8 Ring Push-ups, rest 30 sec
8 Barbell Row 95 pounds rest 30 sec

MetCon 4 rounds
7 KB shoulder to OH
7 No Push-up burpees
Run 200 m

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M/39/5’7”/165

“Burpees don’t like you either”

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Posted: 17 September 2013 07:52 AM   [ Ignore ]   [ # 42 ]
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A little behind on my posts…

130915 - 2nd day with DOMS, lost the weekend downer

130916 - Split Jerk 1-1-1-1-1-1-1

115-135-145-155-160-165-170

170# was not with good form at all, I mostly muscled it overhead. Need to work on a couple of points here. I think I’m moving into the split a little too soon and some of my splits are pretty weak, as in, not enough distance between the feet. I see a lot of people jumping too far on these, for me, it seemed some were not enough. My best lift was 155#, I actually had to catch the bar on that one because I almost threw it right out of my hands.

Dropped weight down to work on form.

135 x 2
115 x 3

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M/40/5’9/235
CDOB - 120211
Reborn - 130826

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Posted: 17 September 2013 11:01 AM   [ Ignore ]   [ # 43 ]
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I hope I’m doing this right.  I downloaded a workout series from a lady called “clean eats in the kitchen”, another crossfitter, who has a 30 day at home newbie Crossfit workout.  This is what I did today:

10 pushups
10 crunches
10 air squats

repeat for 5 rounds.

Took me about 15-20 mins but it was hard!

Mary B.

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Posted: 17 September 2013 11:46 AM   [ Ignore ]   [ # 44 ]
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MaryB - 17 September 2013 11:01 AM

I hope I’m doing this right.  I downloaded a workout series from a lady called “clean eats in the kitchen”, another crossfitter, who has a 30 day at home newbie Crossfit workout.  This is what I did today:

10 pushups
10 crunches
10 air squats

repeat for 5 rounds.

Took me about 15-20 mins but it was hard!

Mary B.

Good work!

There’s nothing necessarily wrong with the posted workout plan.  Its seems like an honest attempt by a sincere person to put together a very achieveable workout plan for at-home use.  I did see this on the site “Note: I am not a personal trainer or fitness coach.”  There was no reference that I could find to her having been to a Level 1 cert.  So, its not technically CrossFit.

What I like about the plan is that it requires no equipment.  This allows you to jump in and give it your all without having to learn snatches, rope climbs, or turkish getups.  This gets you excited about working out.  Learning other movements can happen later. 

You’re certainly free to train how you feel, but you might consider transitioning to the posted CF WODs after the initial 30 days.

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