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Monday, October 14th, 2013 - Rest Day
Posted: 13 October 2013 04:46 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: 14 October 2013 01:11 AM   [ Ignore ]   [ # 1 ]
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“Cindy” Puppy Scaled

12 minutes as many rounds as possible
1 pull up
4 pushups
7 squats

35 rounds.

Felt very good throughout.  This is my 4th scaled Crossfit workout.  I’m in pretty decent shape but I’m new to Crossfit and would rather start small and stay consistent rather than get in over my head.

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“It is not daily increase but daily decrease; hack away the unessential”  ~ Bruce Lee

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Posted: 14 October 2013 02:24 AM   [ Ignore ]   [ # 2 ]
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Rest day.

Stretches.
10 x 3 sit-ups
1 rep Songham 1, 5 reps Songham 2

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 14 October 2013 03:35 AM   [ Ignore ]   [ # 3 ]
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Warm up 3x12(pull up, push up, sit up, squat)

LBBS 10x45, 10x135, 10x200, 5x250, 3x5x295 (3 mins rest btw)

Grace
30 GTOH, 135

2:53 - 18 secs off PB but for a 3-2-1 go effort I’m happy with it.  Plan was 6 rep bursts on 35sec repeats which left about 6-10 secs rest.  Lasted unbroken till about 22 reps in then had an unplanned drop in the fourth cycle.  Finished the round, took 6 secs rest then finished AFAP.

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 14 October 2013 04:27 AM   [ Ignore ]   [ # 4 ]
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Strength: 6x5 Pull-ups
5(+0)-5(+25)-5(+25)-5(+55)- 3(+55)+2 fail - 5(+0)

WOD:
For Time:
5 Hang Cleans, 115 (Rx=155) - all barbell work at 115
10 KB Swings, 40lb (Rx=53lb) - all kb work at 40 - don’t have a 53
5 Hang Cleans
10 KB Sit-ups
5 Hang Cleans
10 KB Goblet Squats
5 Hang Cleans
10 Bar facing Burpees
5 Hang Cleans
10 Deadlifts
5 Hang Cleans
10 Back Squats
5 Hang Cleans
10 Box Jumps 24”
5 Hang Cleans
10 Burpee Box Jumps 24
Time - 9:20

$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: 14 October 2013 04:53 AM   [ Ignore ]   [ # 5 ]
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Bench press week 3.


I Have to pass today, I have muscle pull in lower left back just below rib cage. The pain started when I was getting up from a seated position yesterday morning. No lifting involved. The location makes it impossible to set my arch on Bench . I will keep applying heat to get rid of it by Wednesday for Deadlifts. Given the choice I would rather miss a Bench session than Deadlifts,I can make Bench up on Thursday if need be. Have a great day all.

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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: 14 October 2013 05:31 AM   [ Ignore ]   [ # 6 ]
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@No Coast

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Strength
C&J Complex = Power Clearn + Front Squat + Jerk
Session; 75x1x3, 95x1x3, 125x1x2, 155, 185, 215, 245

Metcon
12:00 EMOM:
3 Power Clean
3 Front Squat
3 Jerk
Result: Four complete minutes at 170#, missed two jerks in minute 5. Dropped to 135# for final 7 minutes.
That was brutal!

Then,

5x 0:15 L-Sit Hold

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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: 14 October 2013 06:20 AM   [ Ignore ]   [ # 7 ]
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- Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

9 rounds + 5 pull-ups + 10 push ups
Resting 60 seconds between sets:

- Bench press 2-2-2-2-2-2-2-2-2-2

45-65-85-95-115-125-125-125-125-125 lbs

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M/44/6´/185
CF since 08/01/2013

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Posted: 14 October 2013 07:06 AM   [ Ignore ]   [ # 8 ]
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WU - stretching, 100 single unders

SWOD: Press Max Out
45lbs x 10, 95lbs x 5, 95lbs x 1; 115lbs x 1, 135lbs x 1, 155lbs x 1 (PR), 160lbs x 1 (PR), 165lbs x 1 (PR), 170lbs x 1 (PR +20lbs), 175lbs x 1 (fail)
Hi Rep - 95lbs x 18 reps

Back Squat 295lbs
95lbs x 5, 135lbs x 5, 225lbs x 5, 275lbs x 5, 295lbs x 5
Hi Rep - 185lbs x 18 reps

Ran 400m; sprinted 100m

WOD: Bench Press (warmed up w/ 135lbs x 5)
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-175-185-195-200-205-215-220-225 (tied PR) no spotter, so didn’t chance it going higher.

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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: 14 October 2013 07:14 AM   [ Ignore ]   [ # 9 ]
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Murph99 - 14 October 2013 07:06 AM

WU - stretching, 100 single unders

SWOD: Press Max Out
45lbs x 10, 95lbs x 5, 95lbs x 1; 115lbs x 1, 135lbs x 1, 155lbs x 1 (PR), 160lbs x 1 (PR), 165lbs x 1 (PR), 170lbs x 1 (PR +20lbs), 175lbs x 1 (fail)
Hi Rep - 95lbs x 18 reps

Back Squat 295lbs
95lbs x 5, 135lbs x 5, 225lbs x 5, 275lbs x 5, 295lbs x 5
Hi Rep - 185lbs x 18 reps

Ran 400m; sprinted 100m

Bench Press (warmed up w/ 135lbs x 5)
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-175-185-195-200-205-215-220-225 (tied PR) no spotter, so didn’t chance it going higher.

Great numbers Murph! Well done 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: 14 October 2013 08:16 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 14 October 2013 07:06 AM

WU - stretching, 100 single unders

SWOD: Press Max Out
45lbs x 10, 95lbs x 5, 95lbs x 1; 115lbs x 1, 135lbs x 1, 155lbs x 1 (PR), 160lbs x 1 (PR), 165lbs x 1 (PR), 170lbs x 1 (PR +20lbs), 175lbs x 1 (fail)
Hi Rep - 95lbs x 18 reps

Back Squat 295lbs
95lbs x 5, 135lbs x 5, 225lbs x 5, 275lbs x 5, 295lbs x 5
Hi Rep - 185lbs x 18 reps

Ran 400m; sprinted 100m

WOD: Bench Press (warmed up w/ 135lbs x 5)
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-175-185-195-200-205-215-220-225 (tied PR) no spotter, so didn’t chance it going higher.

Big day fella, congrats!!

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 14 October 2013 08:21 AM   [ Ignore ]   [ # 11 ]
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KB snatch, T2B

WU
Mobility drills
10 push-ups
10 sit-ups
10 pull-ups (green wide band)
10 dips (feet touching at bottom)

Buy-in
Press 3-3-3
In kg: 35-40(F)-35

Metcon
12-9-6-9-12
Left arm KB snatch, 8 kg
Toes-to-bar (attempts, closer to knees-to-elbows)
Right arm KB snatch, 8 kg

Time: 08:40

All KB snatches unbroken

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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: 14 October 2013 08:23 AM   [ Ignore ]   [ # 12 ]
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Buy in
3 rounds, 10, 12 and 15 reps: back extensions, sit ups, dips, knees to elbows

Pack:
Complete as many rounds in 20 minutes as you can of:  18 + 2 pullups
3 Pull-ups
6 Push-ups
9 Squats

Sets:
:31
:36
:42
:43
:43
:47
:54
1:04
1:18
1:12
1:23
1:17
1:13
1:27
1:22
1:26
1:27

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M/44/5’8”/147
CF DOB 12/31/2010
#lookup

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Posted: 14 October 2013 08:26 AM   [ Ignore ]   [ # 13 ]
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kempie - 14 October 2013 08:16 AM
Murph99 - 14 October 2013 07:06 AM

WU - stretching, 100 single unders

SWOD: Press Max Out
45lbs x 10, 95lbs x 5, 95lbs x 1; 115lbs x 1, 135lbs x 1, 155lbs x 1 (PR), 160lbs x 1 (PR), 165lbs x 1 (PR), 170lbs x 1 (PR +20lbs), 175lbs x 1 (fail)
Hi Rep - 95lbs x 18 reps

Back Squat 295lbs
95lbs x 5, 135lbs x 5, 225lbs x 5, 275lbs x 5, 295lbs x 5
Hi Rep - 185lbs x 18 reps

Ran 400m; sprinted 100m

WOD: Bench Press (warmed up w/ 135lbs x 5)
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-175-185-195-200-205-215-220-225 (tied PR) no spotter, so didn’t chance it going higher.

Big day fella, congrats!!

Cheers, kempie

Thanks Kempie, and thanks for the CFSB advice! it apparently worked!

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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: 14 October 2013 08:30 AM   [ Ignore ]   [ # 14 ]
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Run, Pullups, Push Press, Situps

Before: s/m

S/T: Snatch pulls 5x3: 95-95-115-115-115
High hang full snatches 3x1: 95-95-105-105 (one extra)

WOD:
500m run
20 pullups
500m run
40 push press @95
500m run
60 situps
11:25

Did the pullups unbroken. First time I’ve gotten 20 since last March. Shoulder feels like it is 95%+. Just a few lingering kinks on certain moves.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 14 October 2013 09:53 AM   [ Ignore ]   [ # 15 ]
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W/U

100 double unders
stretching
3x samson stretch, squat, shoulder pass, ab rollouts, supermans, dips, rows

SUNDAY 131013

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

using dumbbells

8 X 25
6 X 30
2-2-2-2-2-2-2-2-2-2 @ 35

$O

Headstand/handstand

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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