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Tuesday, September 24th, 2013 - Rest Day
Posted: 23 September 2013 05:22 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: 24 September 2013 03:45 AM   [ Ignore ]   [ # 1 ]
Big Dawg
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21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups

Time - 13:01

Should have scaled this down to 35# DB’s, and that became apparent after about the first 12 reps at 50#. By the end my form for the cleans SUCKED, and then it took me a good minute or so to get the last rep on the HSPU’s. As always, lots and lots to work on.

Deadlifts: 135#x5, 225#x3, 275#x1, 315#x1, 335# - FAIL, backed it off to 225# to work on form 225#x5 X3.

$ out with 20 minutes on the stair machine and some ab work.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 24 September 2013 04:47 AM   [ Ignore ]   [ # 2 ]
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“Fight Gone Bad!”

Warmup: Std x1 (light on everything)

Three rounds of:
Row (Calories) [17,16,17]
Wall-ball, 7kg (heaviest available), 10 ft target (Reps) [21,18,15]
Sumo deadlift high-pull, 65 pounds (Reps) [15,15,15]
Box Jump, 20” box (Reps) [26,30,27]
Push-press, 65 pounds (Reps) [16,15,12]

Total: 275
Previous Best: 238 (Nov ‘12)

BOOM! I’m pretty sure when I looked last night to see what workout was this morning, I lost sleep over this. It has been a while, but I feel great about the improvement. I scaled the weight down just a bit. But I’m very happy with the results. Definitely made some reps on the Box Jumps. I had to swap the order around a bit. I also had an untimed run in between the Wall-ball and the SDHP, running between the ERG room and the weight room.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 24 September 2013 04:50 AM   [ Ignore ]   [ # 3 ]
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Warm up: 1000m row, 10 mins hip/leg mobilisation and stretching

Strength:
Front squat kg: 10x20, 5x40, 5x60, 5x80, 5x87.5
Back squat 16x70kg

Metcon <10:
10 mins AMRAP of:
5 shoulder to o/h 50kg,
10 DL 50kg,
15 box jump 24”
Score: 155 (5 rounds + 5 o/h)

Last time (march) was 199 reps with 35kg

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M/47/80kg

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Posted: 24 September 2013 04:53 AM   [ Ignore ]   [ # 4 ]
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WU - 50 single unders; The following progression was completed with PVC then a 45lb bar:
Jump Shrug x5
High Pull x5
Muscle Snatch x5
Drop Snatch To Power Position x5
Overhead Squat x5
Sotts Press x5
Duck Walk: 5 steps forward and backward
Tall Snatch x5

SWOD: Deadlift 275lbs
135lbs x 8, 225lbs x 5, 275lbs x 5
High Rep - 205lbs x 21 unbroken reps

WOD: Three Two rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps (sub’d 55lb dumbbell)
Push-ups, 21 reps
Rope climb, 3 trips (sub’d towel pullups 5x per climb)
2022 inch Box bench jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Time 24:46

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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: 24 September 2013 05:24 AM   [ Ignore ]   [ # 5 ]
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@No Coast

Warm-up
500m Row
Group Stretch

Barbell
Power Clean
Session: 45x10, 95x5, 135x5, 165x3, 185x3, 215x3, 235x2

2 Part Skill + 1 Part Strength + Dash of Metcon
20:00
1 MU and 1 PC, 205
2 MU and 2 PC
3 MU and 3 PC
4 MU and 4 PC
etc.
Result: 7 round + 8 MU + 5 PC

Cool Down...200m Walk

4x 200m Row (rest as needed)
0:35.0, 0:34.0, 0.34.3, 0:34.5

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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: 24 September 2013 06:21 AM   [ Ignore ]   [ # 6 ]
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“Fight Gone Bad!”

Puppies:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - subbed airdyne (no rep count)

Karen: @45#
26-25-25
14-12-9
15-15-15
19-18-18
-na

total: 211

Elaine
10-15-15
25-20-19 (20# kb)
13-13-11 (16# bar)
17-20-17
-na

total: 195

Tough to score without airdyne calorie count and coaching partner but still a good one.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 24 September 2013 07:48 AM   [ Ignore ]   [ # 7 ]
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Active rest day

1 hr martial arts PM

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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: 24 September 2013 07:49 AM   [ Ignore ]   [ # 8 ]
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130924 Clean & Jerk

BBGymnastics
Take 20 minutes to establish a 1RM Clean & Jerk.
185#

Metcon
“Amanda”
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.

Compared to 110529
95# Snatch
Time: 11:19

Didn’t notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 24 September 2013 07:53 AM   [ Ignore ]   [ # 9 ]
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Rest day, Touch of soreness from a strain in right bicep insertion from Deadlift max yesterday. I will leave it alone and baby it,  . I will be dropping weights down for start of power cycle next week. Considering Sumo form again.  Starting my squats this Saturday. 220 lbs. range for sets of 10, Feel pretty good about getting my Raw Squat up to 400 lbs this cycle.. Have a great day all.

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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: 24 September 2013 08:00 AM   [ Ignore ]   [ # 10 ]
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Jerk Triples; Burpee Pullups, Walking Lunges

Before: s/m

5x3 work to heavy as possible
115-125-135-145-155

4 RFT
10 burpee pullups
10 walking lunges @105# (Rx’d was 95#)
8:57

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

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Posted: 24 September 2013 08:37 AM   [ Ignore ]   [ # 11 ]
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Squats (press)

Wu: yes

CFSB:
Press 3x55 then 15x35
BS; do todays wod

WOD:
BS
3-3-3-3-3-3-3
60-70-75-80-85-90-90

FS
5-5-5-5-5
40-45-50-60-65(losing form)

OHS
10-10-10
20-30-35

Sigh… Squating… Something so natural can be so damn hard. Work, work

MWOD:
K* 8 min

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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: 24 September 2013 09:14 AM   [ Ignore ]   [ # 12 ]
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Strength:
5x5 incline bench - 155-165-165-175-175
weighted pull ups: (+25)x5-(+35)x3-(+45)x3-(+25)x5-(+25)x5

WOD:
5 rounds for time:
5 cleans x 135
10 push ups
15 box jumps (24”)
time - 12:07

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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: 24 September 2013 09:29 AM   [ Ignore ]   [ # 13 ]
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Run, muscle-ups, push-ups

Warmup
500 m row
Mobility drills
Hollow rocks

Skill work
Muscle-up progressions
Kipping ring pull-ups


WOD
AMRAP 20 minutes
400 m run
8 muscle-ups (from bottom of pull to bottom of dip, feet touching the ground)
16 knee push-ups (10+5 standard)

Rounds: 3 + half the run

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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: 24 September 2013 09:54 AM   [ Ignore ]   [ # 14 ]
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W/U

5:00 jumping rope
CFWU

Fight Gone Bad
Three rounds of:
Wall-ball, 12 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 45 pounds (Reps)
Row (Calories)

210

C/O

Handstand and split work

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 24 September 2013 10:24 AM   [ Ignore ]   [ # 15 ]
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Incline Bench Press 5RM
37.5kg

3 x 15 @75% of 5RM
27.5kg

4 x 25 DB Incline Bench Press
7kg

10 x 3 Jerk (split)
37.5kg

75 DB Flyes on Incline Bench
6kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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