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Thursday, October 18th, 2013 - Rest Day
Posted: 17 October 2013 04:13 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: 17 October 2013 10:40 PM   [ Ignore ]   [ # 1 ]
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Friday 18th Oct Am Cycle + Pm Cycle

25min Am ave 109bpm + hip mobility work

28min Pm cycle ave 110bpm + rubble roller/ lax ball work


Saturday 19th Oct Am Cycle + Pm Cycle

26.53min Am ave 117bpm + hip mobility work

22.36min Pm cycle ave 116bpm + rubble roller/ lax ball work

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 18 October 2013 12:07 AM   [ Ignore ]   [ # 2 ]
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No warm up
Chelsea EMOM for 30 mins:
5 pull ups,
10 push ups,
15 squats
Score: 24 rounds (up to 7 squats on round 25)

I knew this was going to last as long as my push ups. First 13 rounds unbroken then I had to start breaking push ups 7/3 or 6/4. Clock caught up on round 25.

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M/47/80kg

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Posted: 18 October 2013 02:26 AM   [ Ignore ]   [ # 3 ]
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Warm up 3x12(pull up, push up, sit up, squat)

Front squat 10x45, 10x110, 10x175, 10x220, 5x255

LBBS 15x255

3 rNft
10 overhead squats, 110
10 box jumps, 20”

Last round was 1:30ish so I’d say the whole effort was around mid fives.  I only jumped once before starting to ensure I wasn’t gonna hit my head on anything.  So it was surprising that an effortless plyo box jump didn’t happen ...  Last round was the only one where I settled in and just got them done.  OHS felt surprisingly good all the way through.

First time hitting 220 as a high rep warm up load and the working set was noticeably harder but I reckon I should adapt to it fairly quickly.  Think I miscounted on the back squat set so did an extra rep to be sure.

Cheers, kempie

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Take a deep breath ... Now do it again!
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BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 18 October 2013 04:22 AM   [ Ignore ]   [ # 4 ]
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Rest day , Squats tomorrow. Have a good day all. 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: 18 October 2013 04:43 AM   [ Ignore ]   [ # 5 ]
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WU - mobility; The following progression w/ 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: Power Clean 180lbs
95lbs x 3, 115lbs x 3, 135lbs x 3, 155lbs x 3, 175lbs x 3, 180lbs x 3
Hi Rep - 135lbs x 12

Snatch Practice - 45lbs x 5, 95lbs x 3, 115lbs x 3, 135lbs x 3, 135lbs x 3
Snatch was rusty!

Jerk Practice - 135lb clean then 3 split jerks; 3 more sets of 135lb clean then 3 push jerks

WOD: 5 sets of 9 95lb thrusters & 9 pullups

Time - 7:46

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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: 18 October 2013 04:44 AM   [ Ignore ]   [ # 6 ]
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10 min of:
Sit up - wall ball (8 lbs)  x 25
DEad lift (65 lbs)        x 12
Hang power clean(65lbs) x 9
Push press   (65lbs).      x 6

3 rounds + 25 sit up

10 min of:
Bench press (115 lbs) x 5
Toes to bar.          x 7
Run.              400 m

2 rounds + 5 bench press

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M/44/6´/185
CF since 08/01/2013

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Posted: 18 October 2013 05:20 AM   [ Ignore ]   [ # 7 ]
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DL/Wall Walk

Std. Warmup x1 (MU Prog.)

Pack-ish
135 pound Deadlift, 21 reps
Handstand walk 70 ft (supported on wall for all sets)
135 pound Deadlift, 15 reps
Handstand walk 50 ft
135 pound Deadlift, 9 reps
Handstand walk 30 ft

Time: 8:22

Cashout:
Forearm Strength Work

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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: 18 October 2013 05:27 AM   [ Ignore ]   [ # 8 ]
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Metric - 17 October 2013 04:13 PM

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.

Hey Metric you scared me there ( Thursday 18th), I thought I was having an old guy moment misplacing a day.I could have sworn it was Friday today. LOL  I know, Its Saturday for you wink

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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: 18 October 2013 05:28 AM   [ Ignore ]   [ # 9 ]
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Strength: shoulder press
125x3
65x20

WOD: Tuesday 131015

Pack
185 pound Deadlift, 21 reps
Handstand walk 21 meters
185 pound Deadlift, 15 reps
Handstand walk 15 meters
185 pound Deadlift, 9 reps
Handstand walk 9 meters

9:22

Not able to handstand walk so I subbed wall walks. My plan was initially to wall walk for meters, but 10 meters into the first round I realized that would take me all day and lots of staring at the wall. I called it good on the first round at that point then counted wall walk steps for the last two rounds.  This is still progress for me. Last time I tried wall walks was more like pick up my hand and fall over.

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

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Posted: 18 October 2013 05:31 AM   [ Ignore ]   [ # 10 ]
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@No Coast
Pre-Throwdown Workout

Warm-up
500m Row
5:00 Hip Mobility
Group Stretch

Metcon
10x
0:30 WB, 20#
0:30 Box Jump, 24”
1:00 Rest
Result: 10/10 each round
WBs and box jumps took 0:20 each.

Cool Down...1,000m Row

5x
10 GHD Hip Extension

5:00 Rolling Out Quads and Glutes

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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: 18 October 2013 06:02 AM   [ Ignore ]   [ # 11 ]
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“Eva”


Packish

Five rounds for time of:
Run 800 meters
16kg Kettlebell swing, 30 reps
20 Pull-ups

Time 35’ 59”

Ran on the treadmill so not a fast as it would have been on the roads but wanted to keep a nice average pace and not aggravate my ankle so much, a cheeky workout all in all.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 18 October 2013 06:02 AM   [ Ignore ]   [ # 12 ]
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“Eva”


Packish

Five rounds for time of:
Run 800 meters
16kg Kettlebell swing, 30 reps
20 Pull-ups

Time 35’ 59”

Ran on the treadmill so not a fast as it would have been on the roads but wanted to keep a nice average pace and not aggravate my ankle so much, a cheeky workout all in all.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 18 October 2013 06:33 AM   [ Ignore ]   [ # 13 ]
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Murph99 - 18 October 2013 04:43 AM

WU - mobility; The following progression w/ 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: Power Clean 180lbs
95lbs x 3, 115lbs x 3, 135lbs x 3, 155lbs x 3, 175lbs x 3, 180lbs x 3
Hi Rep - 135lbs x 12

Snatch Practice - 45lbs x 5, 95lbs x 3, 115lbs x 3, 135lbs x 3, 135lbs x 3
Snatch was rusty!

Jerk Practice - 135lb clean then 3 split jerks; 3 more sets of 135lb clean then 3 push jerks

WOD: 5 sets of 9 95lb thrusters & 9 pullups

Time - 7:46

Enjoy the weekend Murph. wink

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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: 18 October 2013 06:40 AM   [ Ignore ]   [ # 14 ]
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Squats:
12-10-5-5-3-3-1-1-1-20
135-185-225-235-245-265-275-285-300(fail)-160

db shoulder press coupled with DU’s
12-10-7@35-45-55

Decline below parallel push-ups coupled with DU’s

Got up to 14 DU’s, hitting 10-12 consistently. First time getting more than a couple in a row. I feel like I’ve got them now.

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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: 18 October 2013 06:51 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 18 October 2013 06:33 AM
Murph99 - 18 October 2013 04:43 AM

WU - mobility; The following progression w/ 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: Power Clean 180lbs
95lbs x 3, 115lbs x 3, 135lbs x 3, 155lbs x 3, 175lbs x 3, 180lbs x 3
Hi Rep - 135lbs x 12

Snatch Practice - 45lbs x 5, 95lbs x 3, 115lbs x 3, 135lbs x 3, 135lbs x 3
Snatch was rusty!

Jerk Practice - 135lb clean then 3 split jerks; 3 more sets of 135lb clean then 3 push jerks

WOD: 5 sets of 9 95lb thrusters & 9 pullups

Time - 7:46

Enjoy the weekend Murph. wink

U2 OPG! have a great one.

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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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