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Saturday, October 6th, 2013 - Rest Day
Posted: 05 October 2013 04:35 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: 06 October 2013 01:35 AM   [ Ignore ]   [ # 1 ]
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Warm up: 500m row, 10 mins hip mobilisation

Strength:
Squat kg: 10x20, 5x40, 5x60, 3x80, 3x100, 1x114, 1x119 (PR), 1x121.5 (PR)
Bench press kg: 10x20, 5x30, 5x40, 5x50, 5x57.5

End of CFSB cycle and I missed my last rest day to catch up so skipped the metcon today. I didnt do a 1RM on the ramp up cycle so its a long time since i tested but this is a 5kg PR so I’m really happy with that. Will post video for feedback cos the last one was a real struggle and I know there was a form issue.

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M/47/80kg

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Posted: 06 October 2013 02:58 AM   [ Ignore ]   [ # 2 ]
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Solar system

Wu: yes

WOD:
Solar system
21 atlas stone lift to 53 inch platform, 45#
21 pull ups
15 atlas stone lift to 53 inch platform, 95#
15 pull ups
9 atlas stone lift to 53 inch platform, 145#
9 pull ups
Don’t have all thees atlas-things. Used 3 stones, estimated weight; 15-30-50 kg
Time 10:15

MWOD:
K* 10 min
600 m slow run

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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: 06 October 2013 03:16 AM   [ Ignore ]   [ # 3 ]
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10 x 100m Sprints
Fastest 18:11

10 rounds
10 Push Ups (on knees)
8 Box Jumps 20”

8:46

150 Sit Ups

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 06 October 2013 04:51 AM   [ Ignore ]   [ # 4 ]
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robnobby - 06 October 2013 01:35 AM

Warm up: 500m row, 10 mins hip mobilisation

Strength:
Squat kg: 10x20, 5x40, 5x60, 3x80, 3x100, 1x114, 1x119 (PR), 1x121.5 (PR)
Bench press kg: 10x20, 5x30, 5x40, 5x50, 5x57.5

End of CFSB cycle and I missed my last rest day to catch up so skipped the metcon today. I didnt do a 1RM on the ramp up cycle so its a long time since i tested but this is a 5kg PR so I’m really happy with that. Will post video for feedback cos the last one was a real struggle and I know there was a form issue.

Great job on the Squat Rob! It would have been passed in Competition. Congratulations on the new PR!    http://vimeo.com/76260771

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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: 06 October 2013 04:53 AM   [ Ignore ]   [ # 5 ]
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Rest day,  Feel surprisingly good from Squats , Elliptical, 1 mile sled pull. Legs don’t feel worked . Have a great Day all grin                    http://vimeo.com/76260771

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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: 06 October 2013 05:22 AM   [ Ignore ]   [ # 6 ]
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Tackled Friday’s gymnastics WOD today. Thanks to jennmedic and coda vex for helping me find the demos!

Puppy:
3 rounds for time:
3 assisted hanging ring extensions
3 forward rolls
3 backward rolls
pvc-5 Sots press 10 rep

I found that I couldn’t master the backward roll, so after a few minutes of comical attempts I just practiced rolling back to my hands -me hopefully after a bit more practice I’ll get past the vertical! Used pvc for the Sots press.

5:15

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F/33/5’2”/124
CF newbie

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Posted: 06 October 2013 05:34 AM   [ Ignore ]   [ # 7 ]
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Active rest day; kayaking with the family at 1pm.

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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: 06 October 2013 05:46 AM   [ Ignore ]   [ # 8 ]
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Multi-Round Chipper
Puppies
Three rounds
Knees to elbows, 10 reps
25 pound Kettlebell swing, 10 reps
Push-ups, 10 reps
Rope climb, 1 trips - SUBBED 15 assisted towel pull-ups (90 lb.)
15-20 inch Box jump, 10 reps
Back extension, 10 reps
Walking lunge, 75 ft

@30 minutes
even assisted, the towel pull ups were 3 broken sets
still pretty weak on walking lunges
KB swings were easy, go heavier

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Ah, this thing called intelligence, what is that?

Coach says it’s okay to bleed from the ears.  (Reggie Ray)

M/45/5’11”/210

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Posted: 06 October 2013 07:14 AM   [ Ignore ]   [ # 9 ]
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Sunday, October 6th, 2013 - Rest Day

Nice cool dewy morning for 5.3km (3.3mi) run in the park.

32:49
Splits 10:57, 11:10, 10:42

Have a great day! pumpkin

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 06 October 2013 07:15 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 06 October 2013 05:34 AM

Active rest day; kayaking with the family at 1pm.

That sounds like fun Murph. Enjoy grin

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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: 06 October 2013 07:59 AM   [ Ignore ]   [ # 11 ]
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Thanks OPG57, I changed it up. Did 45 pull-ups and 45 KTE in approx 12 minutes. No timer; casual ad-hoc workout. Now going to kayak! Have a great Sunday all!

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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: 06 October 2013 08:35 AM   [ Ignore ]   [ # 12 ]
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06/10/13

Pack
Three rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
15-25 pound Sots press

Time 9’ 10”

I’m shocked!!! the rings work I did ok, however the forward and backwards rolls made me physically sick, and I thought I would be able to do the sots press easy enough at 45lb omg! I had no idea how weak I was/ am I had to use a bar with about 5kg on in the end and even that was a struggle, does anyone have any suggestions on how I can improve in this area??????

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 06 October 2013 08:40 AM   [ Ignore ]   [ # 13 ]
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Rest day, though did wod from http://www.customwod.com/wodgenerator

Complete 3 rounds of the following as fast as you can:

1. Rowing 200 meters
2. Knees to elbows 7 Reps
3. Push-up 11 Reps

Time: 13:47

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Posted: 06 October 2013 10:05 AM   [ Ignore ]   [ # 14 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

6 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 90#
3 Handstand Pushups (5/5) @ body weight (wall assisted)
6 Deadlift @ 135#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 06 October 2013 10:10 AM   [ Ignore ]   [ # 15 ]
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Strength: Backsquat
240x3 (1,1)

WOD: Friday 131004

Pack
Three rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1) strict pull ups follwed by a 10 second hold
5 Forward rolls
5 Backward rolls
25 pound Sots press, 10 reps

8:31

Made two attempts at 240 on back squat and was only able to get one rep each time.  I think my legs weren’t yet fully recovered from Front Squats the other day.  Going to drop to 5s next week.  No rings so I had to improvise.  I opted for five strict pull ups followed by a 10 second hold on the parallel grips of a gravitron.  Back rolls need some work, didn’t get as dizzy as I thought I might.  I will do DT tomorrow.  It was just easier for me to do this WOD today at off peak time at my globo-gym, versus tomorrow when I will be there at a peak time.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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