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Wednesday, October 30th, 2013 - Rest Day
Posted: 29 October 2013 11:47 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: 30 October 2013 02:55 AM   [ Ignore ]   [ # 1 ]
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October 30, 2013

Flexibility

Hip capsule stretch
Couch stretch
Hamstring on box stretch
Bottom of squat


4 Rounds
105 lb x 10 Front Squats (unbroken for the set of 10)
200 ft sled pull 175 lb
Rest as needed


5 Rounds
10 Strict Pull Ups
10 ghd ball Sit Ups

Cash out

Tabata double under

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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: 30 October 2013 04:07 AM   [ Ignore ]   [ # 2 ]
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ITF WOD 10/30/13

A. Push Press
3-3-3-3-5
135-145-155-165-115

B. 8 Min AMRAP
8 Dead Hang Pull-Up
8 Front Rack Lunge 95lb

5 rounds + 5 pull-ups Rx

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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: 30 October 2013 04:42 AM   [ Ignore ]   [ # 3 ]
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WU - Mobility; stretching; 150 single unders
Skills practice - butterfly pullups - 4, 4, 4, 5, 6, 5

SWOD: Barbell Row 5,5,5,5,5
45lbs x 10; 95lbs x 8; 115lbs x 5; 135lbs x 5; 155lbs x 5; 165lbs x 5; 175lbs x 5

WOD: “Morrison” RIP
40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Time - 18:52

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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: 30 October 2013 05:02 AM   [ Ignore ]   [ # 4 ]
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Deadlifts week 5

Elliptical 2.0 miles 10 min.  for warm up

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
374 x 11   No Belt       http://vimeo.com/78162690
                                      John St. John inspired me to pull heavy sled today. 190 lbs x 100 yards 1:18.  http://vimeo.com/78171336  That will wake you up. LOL 150 yards back to unload sled.                                            Great job today John. 
Have a great 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: 30 October 2013 05:17 AM   [ Ignore ]   [ # 5 ]
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OPG57 - 30 October 2013 05:02 AM

Deadlifts week 5

Elliptical 2.0 miles 10 min.

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
374 x 11   Video later

Have a great day all

WOW awesome DL’s; great work.

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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: 30 October 2013 05:21 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 30 October 2013 04:42 AM

WU - Mobility; stretching; 150 single unders
Skills practice - butterfly pullups - 4, 4, 4, 5, 6, 5

SWOD: Barbell Row 5,5,5,5,5
45lbs x 10; 95lbs x 8; 115lbs x 5; 135lbs x 5; 155lbs x 5; 165lbs x 5; 175lbs x 5

WOD: “Morrison” RIP
40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Time - 18:52

Good job Murph 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: 30 October 2013 05:22 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 30 October 2013 05:17 AM
OPG57 - 30 October 2013 05:02 AM

Deadlifts week 5

Elliptical 2.0 miles 10 min.

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 3
374 x 11   Video later

Have a great day all

WOW awesome DL’s; great work.

Thanks Man. Have a great day.

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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: 30 October 2013 05:44 AM   [ Ignore ]   [ # 8 ]
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JohnStJohn - 30 October 2013 02:55 AM

October 30, 2013

Flexibility

Hip capsule stretch
Couch stretch
Hamstring on box stretch
Bottom of squat


4 Rounds
105 lb x 10 Front Squats (unbroken for the set of 10)
200 ft sled pull 175 lb
Rest as needed


5 Rounds
10 Strict Pull Ups
10 ghd ball Sit Ups

Cash out

Tabata double under

  Great routine John.I really like the 200 foot 175 lbs Sled pull. Great job.was that on asphalt?

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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: 30 October 2013 06:14 AM   [ Ignore ]   [ # 9 ]
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Murph99 - 30 October 2013 04:42 AM

WU - Mobility; stretching; 150 single unders
Skills practice - butterfly pullups - 4, 4, 4, 5, 6, 5

SWOD: Barbell Row 5,5,5,5,5
45lbs x 10; 95lbs x 8; 115lbs x 5; 135lbs x 5; 155lbs x 5; 165lbs x 5; 175lbs x 5

WOD: “Morrison” RIP
40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Time - 18:52

Hey Murph. I noticed you’ve been doing Strength WODs before your Metcons. Are you programming your strength WODS to specific days of the week, while your metcon WODs are always changing? I’m just curious to how you’re approaching it because I want to work on getting some of my core lift numbers up again. This looks like a good way to do it.

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M/34/5’ 10”/182#

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Posted: 30 October 2013 06:25 AM   [ Ignore ]   [ # 10 ]
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@No Coast

Warm-up
500m Row
Group Stretch
Hip Mobility
3x: 10 OHS on Wall, 10 Kipping Swing
Barbell Warm-up

Technique
Thruster, 3x
75-95-115-135-155
IT band on left leg giving me fits since the Throwdown, kept it light today.

Metcon
500m Row
Then,
21-15-9
WB, 20#
C2B PU

Time: 8:15
Row in 1:42.  All WB UB.  C2B were a bit sucky.

5:00 Shoulder Mobility

5x
10 GHD Sit-up
10 Back Extension

2:30 Bottom of Squat

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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: 30 October 2013 06:35 AM   [ Ignore ]   [ # 11 ]
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“Hey Murph. I noticed you’ve been doing Strength WODs before your Metcons. Are you programming your strength WODS to specific days of the week, while your metcon WODs are always changing? I’m just curious to how you’re approaching it because I want to work on getting some of my core lift numbers up again. This looks like a good way to do it.”

Hi AntDawg, yes, i am currently following a schedule similar to Crossfit Football’s (off season) Amateur linear progression, which is back squat and OH press on Monday; Deadlift on Tuesday; usually Wednesday is a strength rest day although I did barbell rows today since it came up on main site as a WOD recently; Bench Press and Front Squat on Thursday; and Power Clean on Friday. I almost always do strength WODs (SWODs) before any metcons and I work sets of 5 adding 5lbs to the previous week’s max. For deadlifts i started adding 10lbs to previous week since it was taking too long to get up to my 1RM w/ 5lb increases. When i fail to get 5 reps, i switch to 3 rep sets (at the higher weight). when i get near my old 1RM for 3 or 5; i re-test my 1RM by doing sets of 1.

As for the metcons, i try to follow the main site wods as scaled here at brandx. Sometimes i have to change things up due to time limitations (especially on Mon/ Thur where I have two SWODs before the WOD). Longer metcon WODs get moved to days I have more time (i.e. Tuesdays, Wednesdays or Fridays). I typically rest Saturday and Sunday, although there are times I take Wednesday off completely too depending on how my body feels. Hope that helps! good luck w/ the strength cycle; i found it very helpful so far.

Sorry; i totally screwed up the quote somehow! meant to include AntDawg’s question and my reply.

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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: 30 October 2013 06:56 AM   [ Ignore ]   [ # 12 ]
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Thrusters & Pullups
Pups
15-12-9
45lb thrusters
Beginner pullups
8:04

Question for you all: There’s something wrong with my wrists that prevents me from flexing them backwards in the front squat position to support the barbell. (Tendonitis, carpal tunnel - IDK,  I haven’t been to the doctor about it as it doesn’t impact any daily functional movement). Now that I’m increasing the weight in my WODs it’s really impacting my power output. In today’s workout I had to take breaks in the thruster sets due to wrist pain and not muscle fatigue. Any advice on modifying bar grip position? I found that it hurt slightly less, and I could get my elbows higher to compensate, when I hooked my thumbs behind the bar (in line with my fingers.) Is this a valid and safe position to press in?

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F/33/5’2”/124
CF newbie

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Posted: 30 October 2013 07:22 AM   [ Ignore ]   [ # 13 ]
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ginamf - 30 October 2013 06:56 AM

Thrusters & Pullups
Pups
15-12-9
45lb thrusters
Beginner pullups
8:04

Question for you all: There’s something wrong with my wrists that prevents me from flexing them backwards in the front squat position to support the barbell. (Tendonitis, carpal tunnel - IDK,  I haven’t been to the doctor about it as it doesn’t impact any daily functional movement). Now that I’m increasing the weight in my WODs it’s really impacting my power output. In today’s workout I had to take breaks in the thruster sets due to wrist pain and not muscle fatigue. Any advice on modifying bar grip position? I found that it hurt slightly less, and I could get my elbows higher to compensate, when I hooked my thumbs behind the bar (in line with my fingers.) Is this a valid and safe position to press in?

Try this Ginamf http://youtu.be/qMCsHd-dpLo  Front Squats ,Receiving cleans, all require a great deal of wrist stretching, fingers also. The pain goes away with time by developing increased range of motion There are videos on line for how Olympic lifters stretch before workouts. Learning those techniques would be a good idea http://youtu.be/3pcPb4zprYM                  .In the case of your IDK not sure. As far as no thumb grip on pressing,I prefer to control the bar with my thumbs wrapped around at all times for safety.Good luck to you.

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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: 30 October 2013 09:30 AM   [ Ignore ]   [ # 14 ]
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Hi Connor, Just in time

Buy in:
3:00 bottom of the squat
Run 200 m
10 box jumps
1:00 down dog
Row 500 m
1 rnd of Cindy
1:00 banded shoulder stretching
10 PVC pass through

Wod:
7 rounds for time
250m row or 200m run
7 toes to bar
7 jerks @75-85#

Margaret - 20:38
I did 4 rows and three runs, TtB 4x unbroken 3x 4/3, Jerks @39kg unbroken

Darla 22:23
did 3rows@200m/4 runs@160m, 6 TtB attempts, 6 Jerks @ 35kg

Jennifer 19:23——new person joining us a couple days a week, she was a client years ago.
did 2 rows@160m/5runs@130m, 5 TtB attempts, 5 jerks @15kg

Cash out:
Total 1:00 in handstand hold against wall
m- 40/20
d- 30/30

Rest 1 min

Total 30 seconds in l-sit

d- about 2 seconds each time
m about 6 seconds each time

both of us are getting better at this, its just slow steady

jennifer alternated between 8 shoulder press @10#DB’s and holding self on rings 10 second count

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 30 October 2013 11:21 AM   [ Ignore ]   [ # 15 ]
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Strength: Shoulder press
125x4
75x17

WOD: SUNDAY 131027

Pack: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

12:01

Compare to 130415:
13:05

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

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