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Tuesday, October 22nd, 2013 - Rest Day
Posted: 21 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: 21 October 2013 08:50 PM   [ Ignore ]   [ # 1 ]
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Well were do I start…. ~6 weeks ago after rehabbing from a hip flexor injury
I did a USAC sanction event in AZ racing 100 miles on my bike for cancer research.

I was filling great 600 + riders showed up great!

Well here comes the bad part! Riding in the main peloton 150 strong on a very windy course
(So formation was very tight!) and about 52 miles in some jock strap 2 positions in front of me
Fell and caused a pileup (while doing 25.5mph) and I took the short end of it! Ejected over the handle hard I hit my head,
Right Shoulder and tailbone. Lots of road rash and bleeding, got on my bike and head to the medical station
6 miles away! I got there and pulled me off the course for hitting my head. (bummer)

The aftermath base on doctor checkup:
- bruise shoulder
-mild concussion
-small tail bone fracture

The do for stated that my physical condition help me a lot… He saw folks on that pile up with broken collar bones
And serious injuries! ( thanks CrossFit !!!!!)

Today was my 1 st day back completely off 6 weeks

“Walsh”
3 rounds for time of:
22 Burpee pull-ups (12 in over reach)
100 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Time - 24’15 I missed my good old lungs wink

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 21 October 2013 11:03 PM   [ Ignore ]   [ # 2 ]
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22/10/2013

Pack
Three rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Time 17’ 37”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 21 October 2013 11:51 PM   [ Ignore ]   [ # 3 ]
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10 x 50y Sprints
Fastest- 7:24

5 Rounds
10 KB Swings, 1 Pood
10 Box Jumps, 20”

8:34

Deadlift 3 x 10
80kg

Push Press 3 x 10
30kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 22 October 2013 02:29 AM   [ Ignore ]   [ # 4 ]
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Dead lift, bear crawl

40# DL 15 reps
15 ft bear crawl
40# DL 12 reps
15 ft bear crawl
40# DL 9 reps
15 ft bear crawl

3:05

Bear crawling felt too easy so followed up with some presses.

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M/36/5’10”/~180lbs

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Posted: 22 October 2013 02:46 AM   [ Ignore ]   [ # 5 ]
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Strength:
Bench press kg: 20x20, 5x40, 5x50, 5x60

Metcon <20:
50 lunges,
25 PU,
50 box jumps 20”,
25 DU,
25 back extns,
15 ring dips,
35 KTE,
25 wall ball ‘2 for 1’ 6.5kg,
50 sit ups (abmat, frog legs),
3 rope climbs
Time: 19:07

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M/47/80kg

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Posted: 22 October 2013 03:36 AM   [ Ignore ]   [ # 6 ]
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Tuesday, October 21, 2013


Flexibility
25 Shoulder Passes
2 min bottom of squat
2 min toe touch
1 min arm stretch

Back squat
10 x 115, 5 x 135, 2 x 145, 1x 155, 1 x 165, 1 x175 3 x 185 Pr for 3 rm

10 Min EMOM
5 Strict Pull Ups
15 Box Jumps 24

10 Rounds for Time
15 x 45 lb sumo deadlift high pull
5 Shoulder to OH 105 lb

Cash out
Alternating Tabata (8 min total)
Pistol right or left so two rounds of each (held a ring for stability)
Sit Up

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 22 October 2013 04:05 AM   [ Ignore ]   [ # 7 ]
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Morning All, Rest day.  Deadlifts tomorrow. 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: 22 October 2013 04:16 AM   [ Ignore ]   [ # 8 ]
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Back Squat

135x5
185x3
205x3
215x3
135x15

Tabata Elliptical:
4 minutes, 20 on 10 off
rest 1 minute
4 min 15 on 15 off

I managed a trifecta yesterday, aggravating my back, my shoulder, and my elbow.  Didn’t want to try the “Walsh” WOD with everything hurting.

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M 52/5’10”/180

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Posted: 22 October 2013 04:36 AM   [ Ignore ]   [ # 9 ]
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“Walsh” Burpee/Sqt/Run

Std. Warmup x2 (minus pullups/dips)

Pack
Three rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Time: 26:39
Notes: First set of run, forgot to do 2 laps, so only did 100m. On the last set, did 3 laps (so overall distance the same).

Felt like I was dragging…tough workout.

Cashout:
5x5x5x5x5 DL (135lb)

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Run with the big dawgs…
M 25/5’9”/158lbs
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: 22 October 2013 04:42 AM   [ Ignore ]   [ # 10 ]
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PRJA07 - 21 October 2013 08:50 PM

Well were do I start…. ~6 weeks ago after rehabbing from a hip flexor injury
I did a USAC sanction event in AZ racing 100 miles on my bike for cancer research.

I was filling great 600 + riders showed up great!

Well here comes the bad part! Riding in the main peloton 150 strong on a very windy course
(So formation was very tight!) and about 52 miles in some jock strap 2 positions in front of me
Fell and caused a pileup (while doing 25.5mph) and I took the short end of it! Ejected over the handle hard I hit my head,
Right Shoulder and tailbone. Lots of road rash and bleeding, got on my bike and head to the medical station
6 miles away! I got there and pulled me off the course for hitting my head. (bummer)

The aftermath base on doctor checkup:
- bruise shoulder
-mild concussion
-small tail bone fracture

The do for stated that my physical condition help me a lot… He saw folks on that pile up with broken collar bones
And serious injuries! ( thanks CrossFit !!!!!)

Today was my 1 st day back completely off 6 weeks

“Walsh”
3 rounds for time of:
22 Burpee pull-ups (12 in over reach)
100 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Time - 24’15 I missed my good old lungs wink

wow; glad you’re back!

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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: 22 October 2013 04:43 AM   [ Ignore ]   [ # 11 ]
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WU - mobility, stretching, 20 situps, 20 air squats

SWOD: Deadlift 310lbs
135lbs x 10; 225lbs x 5; 275lbs x 5; 310lbs x 5
Hi Rep - 235lbs x 18

WOD: RIP “Walsh”
Four Three rounds for time of:
22 Burpee pull-ups
185 135 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Time - 33:25

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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: 22 October 2013 05:02 AM   [ Ignore ]   [ # 12 ]
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WOD:

5 Rounds for time
300m Row
15 KB Swings 70/53#
10 Knees to Elbows

Time - ~18 min, timer failed me so i really have no idea, Rx

$O: sled push & DU practice

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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: 22 October 2013 05:06 AM   [ Ignore ]   [ # 13 ]
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Murph99 - 22 October 2013 04:43 AM

WU - mobility, stretching, 20 situps, 20 air squats

SWOD: Deadlift 310lbs
135lbs x 10; 225lbs x 5; 275lbs x 5; 310lbs x 5
Hi Rep - 235lbs x 18

WOD: RIP “Walsh”
Four Three rounds for time of:
22 Burpee pull-ups
185 135 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Time - 33:25

Looking Good Murph . 310 x 5 Deadlift 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: 22 October 2013 05:24 AM   [ Ignore ]   [ # 14 ]
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OPG57 - 22 October 2013 05:06 AM
Murph99 - 22 October 2013 04:43 AM

WU - mobility, stretching, 20 situps, 20 air squats

SWOD: Deadlift 310lbs
135lbs x 10; 225lbs x 5; 275lbs x 5; 310lbs x 5
Hi Rep - 235lbs x 18

WOD: RIP “Walsh”
Four Three rounds for time of:
22 Burpee pull-ups
185 135 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Time - 33:25

Looking Good Murph . 310 x 5 Deadlift grin

Thanks; I felt really good and thought about testing 315 or 320, but felt it best to stick with the program….have a great day 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: 22 October 2013 05:32 AM   [ Ignore ]   [ # 15 ]
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Murph99 - 22 October 2013 05:24 AM
OPG57 - 22 October 2013 05:06 AM
Murph99 - 22 October 2013 04:43 AM

WU - mobility, stretching, 20 situps, 20 air squats

SWOD: Deadlift 310lbs
135lbs x 10; 225lbs x 5; 275lbs x 5; 310lbs x 5
Hi Rep - 235lbs x 18

WOD: RIP “Walsh”
Four Three rounds for time of:
22 Burpee pull-ups
185 135 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Time - 33:25

Looking Good Murph . 310 x 5 Deadlift grin

Thanks; I felt really good and thought about testing 315 or 320, but felt it best to stick with the program….have a great day OPG.

Good call, I’m sure you could handle the extra weight. Form work is what’s important at this point. Good discipline on your part. wink

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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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