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Wednesday, October 30th, 2013 - Rest Day
Posted: 30 October 2013 12:16 PM   [ Ignore ]   [ # 16 ]
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Warm Up

Bent over barbell row 5-5-5-5-5 reps
Post loads to comments.

135-155-165-175-185

Busy day no time for anything else. I think someone is stealing an hour from each day they just don’t seem long enough.
Have a good day all.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 30 October 2013 12:26 PM   [ Ignore ]   [ # 17 ]
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“Morrison”

Puppies
30-20 and 10 rep rounds of:
Wall ball shots, 15 pound ball
Box jump, 15-20 inch box
Kettlebell swings, 15-24 Pounds

Performed box jump on stable weight bench (only thing I had).  20 in high
30 lbs on the kb

Soaked by the end and my lower back was feeling it in a good way.

14:45 time to complete

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 30 October 2013 12:48 PM   [ Ignore ]   [ # 18 ]
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jennmedic - 30 October 2013 12:16 PM

Warm Up

Bent over barbell row 5-5-5-5-5 reps
Post loads to comments.

135-155-165-175-185

Busy day no time for anything else. I think someone is stealing an hour from each day they just don’t seem long enough.
Have a good day all.

good routine Jenn.Day lite savings time is ending soon. Maybe you’ll find that hour again.  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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Posted: 30 October 2013 01:41 PM   [ Ignore ]   [ # 19 ]
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5 Sets
Weighted Step-ups 01X1 10 reps (12 reps on last 2 sets); 20sec tranistion.  Used 24 in box and oly bar
Single Unders 30 sec; rest 20sec

Right hip flexor still not 100%.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 October 2013 01:45 PM   [ Ignore ]   [ # 20 ]
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warm up
MOBs
4x: 10 wall-ball, 20#/10ft & 25 AbMat butterfly sit-ups
Lunges
MOBs

WOD
4x AMRAP in 4min (with 1:30 REST b/w) of:
5 box jumps (38.5/35.5/32/28inches)
10 push-ups (none/15/25/35# plate on back)

Rd1=4complete + 2
Rd2=4complete + 1
Rd3=3complete + 5
Rd4=3complete + 2

16min of work with 140 push-ups and 80 box jumps.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 30 October 2013 01:55 PM   [ Ignore ]   [ # 21 ]
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20131030 Wed

“Morrison”
Packish
40-30-20 and 10 rep rounds of:
Wall ball shots, 14pound ball
Box jump, 20 inch box
Kettlebell swings, 1 pood
26:30

RIP Soldier.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 30 October 2013 02:01 PM   [ Ignore ]   [ # 22 ]
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Burpees/snatch

warmup: row, dynamic stretching

WOD
As many reps as possible in 20 minutes:

10 burpees
10 snatch, 40 lbs
continue with couplet, adding either 5 or 10 lbs per round

40, 50, 65, 70 - 3 rounds + burpees + 5 reps @ 70 lbs\

Cashout: DB snatch single arm - 25 lbs

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 30 October 2013 02:15 PM   [ Ignore ]   [ # 23 ]
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OPG57 - 30 October 2013 12:48 PM
jennmedic - 30 October 2013 12:16 PM

Warm Up

Bent over barbell row 5-5-5-5-5 reps
Post loads to comments.

135-155-165-175-185

Busy day no time for anything else. I think someone is stealing an hour from each day they just don’t seem long enough.
Have a good day all.

good routine Jenn.Day lite savings time is ending soon. Maybe you’ll find that hour again.  wink

Thanks OPG. Good DL numbers today. I hope I find about 6 more of those hours. 😎

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 30 October 2013 04:56 PM   [ Ignore ]   [ # 24 ]
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Really felt worked today so I opted for some snatch technique work.

75 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

No press outs.  Victory.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 30 October 2013 05:42 PM   [ Ignore ]   [ # 25 ]
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Went to a Boy Scout Court of Honor.  Ate unhealthily. Came home to work it off, but went light b/c I’ve got a nasty head cold.

Sit-ups:  25-25-25-25
Bench Press (sets of 5): 110-110-110-110-110
Barbell rows (sets of 5): 85-85-85-85-85

10 minutes fighting for that ellusive first pull-up since adulthood.  Lots of hanging; not a lot of pulling upwards.

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

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

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Posted: 30 October 2013 05:53 PM   [ Ignore ]   [ # 26 ]
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Push Press, OHS, Sit-Ups

CFWU 1 round of 10

Heavy Puppies
Complete as many rounds as possible in 12 minutes of:
15-25 45 pound Push press, 7 reps
15-25 45 pound Overhead squat, 10 reps
15 Sit-ups

4 rounds + 7 press, 11:15

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M/44/5’11”/195

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Posted: 30 October 2013 06:06 PM   [ Ignore ]   [ # 27 ]
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First day back in the gym after a three week layoff to rehab my new house and get moved in. Then build my gym.

wod…clean and press
      dips
      5 10 15 10 5

Doesnt sound like alot but after taking that time off it was very taxing. I missed it so!!!

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 30 October 2013 07:22 PM   [ Ignore ]   [ # 28 ]
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Puppies:
Three rounds, 15-12-and 9 reps, for time of:
35# Thrusters
Pull ups

6:05.04

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F55/5’7”/132 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 31 October 2013 12:46 AM   [ Ignore ]   [ # 29 ]
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MX at QMP
5 rounds of
mx1, 3 laps
mx2, 3 laps
sx, 3 laps
5 min rest between rounds.
about 2hrs total

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M 29 178cm 80kg

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Posted: 31 October 2013 05:13 AM   [ Ignore ]   [ # 30 ]
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Murph99 - 30 October 2013 06:35 AM

“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.

Thanks. I used to do a 5x5 strength program almost up until I started doing Crossfit. The strength gains were great. Thanks for the info! I may have to start squeezing something like that in.

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M/34/5’ 10”/182#

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