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Friday, September 20th, 2013 - Rest Day
Posted: 19 September 2013 06:46 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: 19 September 2013 11:21 PM   [ Ignore ]   [ # 1 ]
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Travel WOD

10 push-ups, 10 squats, 10 rounds.

6:47

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M/47/5’10”/162

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Posted: 20 September 2013 03:17 AM   [ Ignore ]   [ # 2 ]
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A couple of days out with head and chest cold.  Not totally rid of it yet but close

Am session

Deads up to 5x360 then 15x305 - high rep felt fast and slick today

“Jackie”
Row 1000m
50 thrusters, 451/1/1
30 pull ups

7:51 - 3:30/5:45/7:51

Row would have been 3:23 but I jumped off and let it run and it stopped at 999!!  Broke thrusters 29/21 then pull ups 6/6/5/1/3/3/3/1/1/1

59 secs off old PB but still pretty happy with this for now

Front squats and high rep back squat tonight and that’s me back on track.

Cheers, kempie

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Take a deep breath ... Now do it again!
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BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
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Posted: 20 September 2013 03:17 AM   [ Ignore ]   [ # 3 ]
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Sept 20, 2013

5 am morning WOD

Flexibility

2 min pike stretch
1 min left leg split
1 min right leg split
2 min bottom of squat
1 min each arm shoulder traction

Deadlift 5 x 135
10 x 225 tap and go

Three rounds for time of:
Knees to elbows, 21 reps
Kettlebell swing, 21 reps
Push-ups, 21 reps
Pull ups 21 reps
20 inch Box jump, 21 reps
Back extension, 21 reps
Vertical jump touch 18 inches above reach 21 reps

22 min and change

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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: 20 September 2013 03:24 AM   [ Ignore ]   [ # 4 ]
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Went to the gym ready to tackle “Griff” only to find half od the gym shut down as they are starting to refinish the floors. So what to do….go lift heavy shit, that’s what!

Hadn’t tried for 1RM on the bench in a long time: 135#x5, 185#x3, 205#x1, 225#x1 PR! 230-FAIL. Not only is that a new PR for me since I started working out regularly about 18 months ago, but it ties my lifetime PR for the bench from when I was in college…over 20 years ago.

Decided to them work on Snatch: 75#x5, 95#x3, 115#x1, 125#x1, 135#-FAIL, 115#X1X7. Still need to work on getting under the bar and not trying to pull the bar up to me as much.

Strict Pull-Ups: 7, 6, 5, 5, 5, 6

Not what I had planned on for the day, but better than expected.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 20 September 2013 04:26 AM   [ Ignore ]   [ # 5 ]
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7 Minute AMRAP:

3 x Toes To Bar
5 x Back Extensions
7 x 15kg Plate Lunges (overhead)

11 rounds + 5 Back Ext.

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M/44/5’10”/173#

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Posted: 20 September 2013 04:56 AM   [ Ignore ]   [ # 6 ]
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TriggerT - 20 September 2013 03:24 AM

Went to the gym ready to tackle “Griff” only to find half od the gym shut down as they are starting to refinish the floors. So what to do….go lift heavy shit, that’s what!

Hadn’t tried for 1RM on the bench in a long time: 135#x5, 185#x3, 205#x1, 225#x1 PR! 203-FAIL. Not only is that a new PR for me since I started working out regularly about 18 months ago, but it ties my lifetime PR for the bench from when I was in college…over 20 years ago.

Decided to them work on Snatch: 75#x5, 95#x3, 115#x1, 125#x1, 135#-FAIL, 115#X1X7. Still need to work on getting under the bar and not trying to pull the bar up to me as much.

Strict Pull-Ups: 7, 6, 5, 5, 5, 6

Not what I had planned on for the day, but better than expected.

Congrats on the Bench PR TriggerT.  Be patient on the snatches and practice them as often as possible. Once you get comfortable with the movement the poundages will go up . Check out (Mikes Gym) a.k.a. Coach Burgener. He has a 12 week Olympic lifting program. My wife and I used it for 5 years of training 2000-2005. Good stuff. Its worth a look if you want increase your Olympic lifts. Happy training grin

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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: 20 September 2013 05:08 AM   [ Ignore ]   [ # 7 ]
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JohnStJohn - 20 September 2013 03:17 AM

Sept 20, 2013

5 am morning WOD

Flexibility

2 min pike stretch
1 min left leg split
1 min right leg split
2 min bottom of squat
1 min each arm shoulder traction

Deadlift 5 x 135
10 x 225 tap and go

Three rounds for time of:
Knees to elbows, 21 reps
Kettlebell swing, 21 reps
Push-ups, 21 reps
Pull ups 21 reps
20 inch Box jump, 21 reps
Back extension, 21 reps
Vertical jump touch 18 inches above reach 21 reps

22 min and change

Hey John, Good to see your Deadlift is doing so well now, You’ve come a long way from 2 years ago.  wink

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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: 20 September 2013 06:02 AM   [ Ignore ]   [ # 8 ]
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Death by swing (FP)

Wu: yes

CFSB:
Floor press 3x92.5 then 15x72.5

WOD:
Death by kb swing
Used 2 pood (a first). Starting round 10 I added pull ups as an active death help (10 swing, 1 pu, 11 swing, 2 pu osv).
Ended at 14 minutes

MWOD:
To be done

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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: 20 September 2013 08:11 AM   [ Ignore ]   [ # 9 ]
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Strength:

Find Max for 2 Deadlifts + 1 Clean - 185

C&J x 5 x 165

WOD:
15-12-9
C&J 95lb
Box Jumps 24”
7:04

$O: 1k row - 3:50

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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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Posted: 20 September 2013 08:38 AM   [ Ignore ]   [ # 10 ]
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18/09/13

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

All at 30kg, im still trying to get these down, getting there but wont put much more weight on it for awhile i dont think.

19/09/13

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time 16’ 10”

Burpees, uch!!! nuff said

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 20 September 2013 08:39 AM   [ Ignore ]   [ # 11 ]
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18/09/13

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

All at 30kg, im still trying to get these down, getting there but wont put much more weight on it for awhile i dont think.

19/09/13

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time 16’ 10”

Burpees, uch!!! nuff said

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 20 September 2013 10:00 AM   [ Ignore ]   [ # 12 ]
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Five rounds for time of:
45 poundbarbell Overhead walking lunges, 50 feet
21 Burpees

12:04

100 percent humidity and 92 degrees makes for a soupy sweaty workout.

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 20 September 2013 10:18 AM   [ Ignore ]   [ # 13 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
scaled Multi-round Chipper
Three rounds for time of:
10 Hanging knee raises
10 Dumbbell swings, 20 lbs
10 Push-ups
10 Chin-ups
10 Squats
10 Box jumps, 16” box
10 Back extensions
Walking lunge, 75 ft

Time: 15:38

C/O:
stretching

No way to do rope climbs, so I subbed 10 chin-ups & 10 squats for each trip.

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 20 September 2013 11:17 AM   [ Ignore ]   [ # 14 ]
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Rest day for me; i need it!

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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: 20 September 2013 11:46 AM   [ Ignore ]   [ # 15 ]
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W/U
5:00 jumpin rope

Three rounds
  Sampson Stretch
  Air Squat
  Upright Row
  Dips

THURSDAY 130919
Pack/Puppy
Three rounds
Knees to elbows, 10 reps broken all over place, first set at 15
1.5 pood Kettlebell swing, 15 reps
Push-ups, 15 reps
Towel Pullups 10 reps broken in to 3-4 for first two sets and 2s for third, uggh.
20 inch Box jump, 15 reps
Back extension, 15 reps
Walking lunge, 100 ft

34:13

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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