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Wednesday, October 2nd, 2013 - Rest Day
Posted: 01 October 2013 04:26 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: 02 October 2013 03:06 AM   [ Ignore ]   [ # 1 ]
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Floor press, swing (FP)

Wu: Yes

CFSB:
Floor press; do todays wod

Skill: Ring pull ups

WOD:
max rep pull ups: 20

then..

21-15-9
Floor press 75 kg
KB swing 1 1/2 pood
6:45
Had picked the 2 pood:er but changed my mind. Shouldn´t have.

Then..

30 m farmers walk R arm, 1 1/2 pood
30 m farmers walk L arm, 1 1/2 pood

MWOD:
K’ 8 minutes
50 russian twist, 14 kg

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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: 02 October 2013 03:28 AM   [ Ignore ]   [ # 2 ]
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Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Warm up easy row 1000m 3:58.
Warm up core planks etc
Shoulder mobility
Hip mobility

50kg, 60kg, 70kg, 70kg, 70kg, 70kg, 72.5kg, 72.5kg, 72.5kg, 72.5kg - perhaps could have gone a little heavier but just conscious of the calf issue.

stretch - quads, glutes, hams, calf/achilles

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 02 October 2013 04:11 AM   [ Ignore ]   [ # 3 ]
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20 Min AMRAP
100m Run
2 Burpees
2 Deadlifts 185lb
2 Pull-ups
100m Run
4 Burpees
4 Deadlifts 185
4 Pull-ups
100m Run
6 Burpees…etc.

Reps = 150 Rx (12 full rounds + 14 burpess + 10 deadlifts)

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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: 02 October 2013 04:50 AM   [ Ignore ]   [ # 4 ]
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Rest day for me.

BTW, have I mentioned that I hate rest days; they are a necessary evil.  cool grin

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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: 02 October 2013 04:58 AM   [ Ignore ]   [ # 5 ]
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Five rounds for time of:
40 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time - 11:45

Had to use a short 40# bar for this, since the gym it a little too cramped to us the full length 45# bar.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 02 October 2013 05:16 AM   [ Ignore ]   [ # 6 ]
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@No Coast

Warm-up
1,000m Row
Group Stretch

Strength
20:00 to establish 1RM C&J
Session: 45x10, 75x5, 135x2, 165x1x2, 205x1, 245x1
Wasn’t feeling the jerk today, but clean felt good…Clean: 280, +5 PR

Metcon
30 C&J, 155#...4:58
5:00 Rest
10:00 Max MU…24

6:00 Shoulder Mobility

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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: 02 October 2013 05:38 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 02 October 2013 04:50 AM

Rest day for me.

BTW, have I mentioned that I hate rest days; they are a necessary evil.  cool grin

Amen Brother

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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: 02 October 2013 05:45 AM   [ Ignore ]   [ # 8 ]
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OPG57 - 02 October 2013 05:38 AM
Murph99 - 02 October 2013 04:50 AM

Rest day for me.

BTW, have I mentioned that I hate rest days; they are a necessary evil.  cool grin

Amen Brother

Thanks for the advice, btw, OPG.

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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: 02 October 2013 05:52 AM   [ Ignore ]   [ # 9 ]
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Morning all, Deadlift day. week 1.  I started with a 10 minute warm up on Elliptical 2.1 miles @ 13.0 mph pace. My legs felt very strong this morning. I believe its related to the 1 Mile 77 lbs.Sled pull I did Monday, these will be a weekly exercise from now on, My goal being to add 5 kg a week . My hamstrings and glutes felt fantastic today. I started out by working Sumo form . 88 x 10 , 132 x 10 , 176 x 10, 220 x 10, 242 x 5, Didn’t care for them. I decided to switch over to conventional style at that point. After last weeks bicep pain on max deadlifts I opted to reverse my Grip to take stress off my right bicep. It made the difference today. my sets were 242 x 5, 264 x 5, 286 x 5, 308 x 5, 330 x 5, I wanted to do 352 x 5 because it felt so easy , But my wife said she thought I was tensing in my left bicep a little and should stop there. I agreed with her, My real goal had been to test my right arm for any pain. None detected. This is the start of a new 12 week cycle so I don’t want to get into the real heavy stuff yet. Leg drive was unreal today, I loved it. Another thing, I never felt a need to put on my belt . Have a great day all.    grin                                                                                                                                                      Deadlift   330 x 5   http://vimeo.com/75963827

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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: 02 October 2013 06:08 AM   [ Ignore ]   [ # 10 ]
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Outlaw Way & stuff

Monday
10 min for 3rm ub power snatch
45-65
*stayed low to practice

10 min for 3rm ub power clean
warm: 65
85-95(f/3rd)-95-100(f)-95-95

10 min for 3rm jerk from rack (can be dropped)
warm: 85
95-100-105 (dropped first)

Tuesday
15 mile bike ride

Wednesday
active rest - 5 mile bike ride towing 190# husband on skateboard smile

Been working out, not posting though. Schedule is crazy with coaching (? I use that word lightly) and have been riding the bike a lot lately. Lost strength so may start Bias or Wendler soon if I can’t get myself back to strict Outlaw programming and see improvement. Hope everyone has been well.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 02 October 2013 06:38 AM   [ Ignore ]   [ # 11 ]
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Wednesday 131002   5:00 am start   - 78 degrees in garage with cooler on - kept door shut. 

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

Additional warm up
Front Squat ;  10 @ 75 pounds,  5 @ 125 pounds

WOD:
Front Squat 1-1-1-1-1-1-1-1-1-1 reps

135 - 145 - 155 - 165 - 175 - 185 - 195 - 205 - 205 - 215 PR!

I feel like my upper body form is improving, I can now keep the bar in front rack position and keep chest up with more control and less arm strength.  When I did the first rep at 205 pounds I didn’t get down low enough so I set my medicine ball on the floor and tried a second time at 205, squating till I touched the ball with my butt.  Did the same with 215 pounds.  I was a little slow getting out of the bottom of the squat there at 215 so I didn’t go for higher weight. 

$0:  Wall ball practice with 15 pound med ball - just got it yesterday!  At first it felt heavy, but I am getting used to it. 

Great way to start the day   cool smile

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M/44/6’2”/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: 02 October 2013 06:53 AM   [ Ignore ]   [ # 12 ]
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David J H - 02 October 2013 06:38 AM

Wednesday 131002   5:00 am start   - 78 degrees in garage with cooler on - kept door shut. 

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

Additional warm up
Front Squat ;  10 @ 75 pounds,  5 @ 125 pounds

WOD:
Front Squat 1-1-1-1-1-1-1-1-1-1 reps

135 - 145 - 155 - 165 - 175 - 185 - 195 - 205 - 205 - 215 PR!

I feel like my upper body form is improving, I can now keep the bar in front rack position and keep chest up with more control and less arm strength.  When I did the first rep at 205 pounds I didn’t get down low enough so I set my medicine ball on the floor and tried a second time at 205, squating till I touched the ball with my butt.  Did the same with 215 pounds.  I was a little slow getting out of the bottom of the squat there at 215 so I didn’t go for higher weight. 

$0:  Wall ball practice with 15 pound med ball - just got it yesterday!  At first it felt heavy, but I am getting used to it. 

Great way to start the day   cool smile

Well done! 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: 02 October 2013 07:25 AM   [ Ignore ]   [ # 13 ]
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Thanks OPG

You are doing great too! I see the weights you lift and am inspired that we can all keep going even 10 or 20 years from now!

You have also inspired me to look for a pull sled !  cheese

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M/44/6’2”/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: 02 October 2013 07:29 AM   [ Ignore ]   [ # 14 ]
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week 3 of our box internal competition.


3 Rounds For Time:

10 x Tyre Flips (88Kg)
50m Farmer’s Walk (40kg)
10 x Kettlebell to chin high Platform (1 at a time) – 2 x 14kg, 2 x 16kg, 2 x 20kg, 2 x 24kg, 2 x 32kg
All Kettlebells to Floor (1 at a time, no dropping)

5:20

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M/44/5’10”/173#

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Posted: 02 October 2013 07:32 AM   [ Ignore ]   [ # 15 ]
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David J H - 02 October 2013 07:25 AM

Thanks OPG

You are doing great too! I see the weights you lift and am inspired that we can all keep going even 10 or 20 years from now!

Thanks! I went on line and saw a youtube video of a 100 year old man competing in a hand mowing contest with a scythe . I want to be that guy grin Take care and keep up the good work wink  I would recommend a sled to everyone. Your kids will love it too . Guess why LOL

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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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