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Thursday, October 10th, 2013 - Rest Day
Posted: 09 October 2013 04:20 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: 09 October 2013 11:37 PM   [ Ignore ]   [ # 1 ]
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3 x Max Deadlift w/45-60% of 1RM
60kg- 15(overhang),22,22(mixed)

4 x 20 DB Rows
6kg

150 Curls with E/Z Bar
7kg (no E/Z Bar-subbed staright bar, touching body)

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 10 October 2013 03:35 AM   [ Ignore ]   [ # 2 ]
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For time:
Porch-Pack
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
95 pound Overhead squat, 25 reps
50 Toes-to-bar (broken into sets of 10 or 5)
135 pound Overhead squat, 10 reps (2 sets of 5)
20 GHD sit-ups

Time - 16:02

$ out with 30 minutes on the bike.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 10 October 2013 03:40 AM   [ Ignore ]   [ # 3 ]
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Warm up 3x12(pull up, push up, sit up, squat)

2 mins each side hip cap mob

An old CFSB throwdown wod that caught my eye recently

3 rft
3 power cleans, body weight
6 thrusters, body weight
12 pull ups

I’m overweight at the moment at about 210 and wanted a little intensity so scaled to 175.  The last time I did this was Rxed at 199 and it took me 10:30.  All done today in 5:53! (1:03,3:57,5:53)

Obviously had some issues in round two but these were frustratingly form issues from rushing a bit.  Pulled it together in round three and would have been done sooner but got a little greedy on the pull ups.  Sure I could get 190 done in under six if I stay calm and smooth.  Was interesting that the thrusters felt much more squat driven than largely relying on only a violent hip pop at the end.  Programming paying off!!

Cheers, kempie

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Take a deep breath ... Now do it again!
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Posted: 10 October 2013 03:53 AM   [ Ignore ]   [ # 4 ]
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Strength:
DL kg: 5x60, 5x80, 3x100, 3x121.5, 1x131.5, 1x143, 1x153 (=PR), 1x158 (PR)
Last rep was ugly (rounding back) but I remember last PR at 143 was equally ugly but this time the 143 was solid.

Metcon <20:
5 RFT of:
21 DL 60kg,
500m row (sub for 400m run)
Time: 17:15

15 mins hip/leg mobilisation and stretching

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M/47/80kg

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Posted: 10 October 2013 04:14 AM   [ Ignore ]   [ # 5 ]
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Mountain hiking in Swedish Lappland. One hour uphill, almost to the tree limit. Snowing and windy up there so I decided to stay safe and went down again. Three more hours of hiking on level grounds in the beautiful surroundings.

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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: 10 October 2013 04:33 AM   [ Ignore ]   [ # 6 ]
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Hang Power Cleans

Warmup: 20min of Spin Class

Hang power clean
3-3-3-3-3-3-3
65-95-115-135(Fail after 2)-115-125-135(!)

Don’t think I had it set right for the first set of 135. 2nd try is the charm.

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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: 10 October 2013 04:36 AM   [ Ignore ]   [ # 7 ]
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robnobby - 10 October 2013 03:53 AM

Strength:
DL kg: 5x60, 5x80, 3x100, 3x121.5, 1x131.5, 1x143, 1x153 (=PR), 1x158 (PR)
Last rep was ugly (rounding back) but I remember last PR at 143 was equally ugly but this time the 143 was solid.

Metcon <20:
5 RFT of:
21 DL 60kg,
500m row (sub for 400m run)
Time: 17:15

15 mins hip/leg mobilisation and stretching

  Deadlifts.  Big PRs Rob!  153kg=337 lbs   158kg= 348 lbs.  Way to go!  Are you going to post Video?

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 10 October 2013 04:42 AM   [ Ignore ]   [ # 8 ]
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Morning all, rest day today. I feel the traps this morning . They don’t feel bad though. Legs really feel stronger and tighter every week. glutes and hamstrings feel the strongest. More sled pulls on the menu grin . need to get the 3 laps with 99 lbs next time. Have a great day all. wink

 


The Wife went out and pulled the sled with 37 lbs. for 1 mile. Very proud of her.  She finished in 30:48   Awesome Job honey!   http://vimeo.com/76617640 

 

 

The Wife inspired me so I loaded 105 lbs. and got my mile in also . time   31:41   Temp was 38-42 degrees this morning during pulls. Perfect pulling weather! still sweated like crazy though. Great way to start the day! grin  Have a great day all!

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 10 October 2013 04:47 AM   [ Ignore ]   [ # 9 ]
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WU - stretching, DROMs

SWOD: Front Squat 215lbs
95lbs x 5; 135lbs x 5; 185lbs x 5; 205lbs x 5; 215lbs x 5
Hi Rep - 155lbs x 12

Bench Press 215lbs
135lbs x 10; 185lbs x 5; 205lbs x 5; 215lbs x 3
Hi Rep - 155lbs x 15

Cash Out - Max reps wall ball shots (20lb ball to 10 ft target) in 5 minutes

90 reps

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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: 10 October 2013 04:54 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 10 October 2013 04:47 AM

WU - stretching, DROMs

SWOD: Front Squat 215lbs
95lbs x 5; 135lbs x 5; 185lbs x 5; 205lbs x 5; 215lbs x 5
Hi Rep - 155lbs x 12

Bench Press 215lbs
135lbs x 10; 185lbs x 5; 205lbs x 5; 215lbs x 3
Hi Rep - 155lbs x 15

Cash Out - Max reps wall ball shots (20lb ball to 10 ft target) in 5 minutes

90 reps

Good numbers Murph. Well done! wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 10 October 2013 05:15 AM   [ Ignore ]   [ # 11 ]
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Strength:

Bi and Tri complex

Skill:

4 rounds DU work & Farmer’s carry
3 min DU practice, got up to 4 unbroken DU’s….
~75m carry x 45lb plates

$O: Mobility

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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: 10 October 2013 05:21 AM   [ Ignore ]   [ # 12 ]
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Outlaw: snatch balance, deficit clean pulls

4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
warm: 45(2)-65(3)
4@85, 12@95

4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.
45-50-50-50

Had some issues with the SB, lower back not liking oh position too much. Better once warmed up but didn’t go higher. No conditioning today.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 10 October 2013 06:11 AM   [ Ignore ]   [ # 13 ]
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130923

Pack
For time
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar
115 pound Overhead squat, 10 reps
20 GHD sit-ups subbed incline (decline??)

Time: 15:40

One bar so had to add plates between sets (ie rest).  45s broken 35-15, Abmat situps broken 40-20-20-20, hands touched behind head and ankles.  65s unbroken, T2Bs broken 10-8-7-5-5-5-5-5.  115s unbroken, though I may have been no repped on 1 or 2 of my last reps, but that bar was coming down either way.  I foolishly tried to snatch the 115 into position - failed miserably.  Inclines done on max height plus yoga blocks.

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M 52/5’10”/180

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Posted: 10 October 2013 07:59 AM   [ Ignore ]   [ # 14 ]
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CFWU

Bench Press
5x5x5x5x5
45-65-95-115-135

“Bring Sally Up”
Squat - 95#

Brutal

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 10 October 2013 08:14 AM   [ Ignore ]   [ # 15 ]
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Pullups, Box Jumps, Squats, KBS, DU

Before: s/m

S/T: 5x 5 wide-grip pullups and 5 handstand pushups (kipped from an abmat)

Metcon:
5:00 AMRAP
5 pullups
5 18” box jumps (L knee is a bit stiff/swollen, thus the 18” and did stepdowns)
1:00 rest
5:00 AMRAP
20 squats
20 1.5 pd KBS
1:00 rest
5:00 AMRAP
Double unders
100+64+189=353 reps

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

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