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Thursday, November 7th, 2013 - Rest Day
Posted: 06 November 2013 05:07 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: 07 November 2013 12:53 AM   [ Ignore ]   [ # 1 ]
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10 x 10 Deadlift
2 x 82.5kg, 8 x 10 80kg

4 x 20 DB Rows-6kg

7 x 3 Hang Power Clean-37.5kg

60 Barbell Row-15kg
20,20,20

3 x 50 Barbrell Curl
7kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 07 November 2013 03:00 AM   [ Ignore ]   [ # 2 ]
Mutt
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Snatch day. My worst lift.
muscle snatch 20, 30, 40,50, 60F all kgs 5x1
power snatch 40, 50, 50, 60F, 60F all kgs 5x3
snatch 20, 30, 40, 50F, 40 all kgs 5x5

mentally stuck at 60kgs, but I guess thats where my technique is failing,  struggle to get any energy through the first pull.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 07 November 2013 05:08 AM   [ Ignore ]   [ # 3 ]
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20131107 Thu

0530 - Row 5K 22:59

1430 - “Grace” Light
30 Clean and Jerks, 95#
4:45
2/26/13 - 7:08, 2:23 PR.  That’ll do, pig.

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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: 07 November 2013 05:35 AM   [ Ignore ]   [ # 4 ]
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Rest day. Have a great day all.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 07 November 2013 05:36 AM   [ Ignore ]   [ # 5 ]
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“Lynne” (BP/Pullups)

Std. Warmup x2 (minus pullups)

Five rounds for max reps of:
125lb bench press: 8,10,6,10,9
Strict Chin-ups: 9,9,8,5,12 (last set kipping pullups)

5min rest between each round.
Bolded sets were done with spotter, pushing me to the max. He helped on several sets, but I can guarantee I could not have done any more reps on the bench. And now my upper body feels shot. wink But no blisters this time!

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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: 07 November 2013 05:43 AM   [ Ignore ]   [ # 6 ]
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WU - Stretches; Run 200m; ankle/ hip mobility; shoulder pass throughs; Run 200m

SWOD: Front Squat
95lbs x 10; 135lbs x 5; 185lbs x 5; 205lbs x 5; 225lbs x 5; 235lbs x 5 (PR)
Hi Rep - 155lbs x 12

Bench Press
135lbs x 8 (2 second pause at bottom each rep);
185lbs x 5 (2 second pause at bottom each rep);
205lbs x 5; 225lbs x 3; 205lbs x 5
Hi Rep - 185lbs x 9 (missed 10th rep)

WOD: 2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories - 20 SDHP
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Time - 16:39

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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: 07 November 2013 06:04 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 07 November 2013 05:43 AM

WU - Stretches; Run 200m; ankle/ hip mobility; shoulder pass throughs; Run 200m

SWOD: Front Squat
95lbs x 10; 135lbs x 5; 185lbs x 5; 205lbs x 5; 225lbs x 5; 235lbs x 5 (PR)
Hi Rep - 155lbs x 12

Bench Press
135lbs x 8 (2 second pause at bottom each rep);
185lbs x 5 (2 second pause at bottom each rep);
205lbs x 5; 225lbs x 3; 205lbs x 5
Hi Rep - 185lbs x 9 (missed 10th rep)

WOD: 2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories - 20 SDHP
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Time - 16:39

Busy morning!  Good job on PR Front Squat. Benches are looking good. Paused reps are excellent. Keep it up Murph. wink

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 07 November 2013 06:30 AM   [ Ignore ]   [ # 8 ]
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Snatch 3-3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

75#x3, 95#x3, 105#x2, 115#x2, 125#x2, 135# - FAIL, 135#x1, 140# - FAIL, 140# - FAIL, 140#X1 (5# PR!), Decided to dial it down and work on better form 115#x3, 115#x3, 120#x3, 95#x5

Since I had the bar and plates out, and since I hadn’t cleaned in awhile I thought what the hell.

Clean: 95#x2, 105#x1, 125#x1, 135#x1, 155#x1, 175# - FAIL, 175#x1, 185# - Fail, 185#x1 (standing PR), 195# - Fail. Considering I had already worked the same muscles pretty hard with the snatch, I was happy that I was able to duplicate my standing PR. Still need to work A LOT on getting under the bar on both of these lifts.

$ out with 25 minutes on the stair machine.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 07 November 2013 06:37 AM   [ Ignore ]   [ # 9 ]
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Good job on your PR Trigger grin

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 07 November 2013 06:51 AM   [ Ignore ]   [ # 10 ]
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Thanks. If I could just get my ass under the bar, I know I could jump 10-15 pounds. And so the work continues.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 07 November 2013 06:55 AM   [ Ignore ]   [ # 11 ]
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Thursday 131107 0500 hrs - garage temp 67f

WU:  3 rounds of; Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups (strict), 12 dips.

SWOD:  Back Squat - working on form - not for max effort.
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
95 X 10 (high rep)  - not to failure -but legs started to feel the burn on last rep.
1 minute rest between sets

approximately 5 minute rest

WOD:
Pack:
For time:
Row 20 calories - Sub 30 SDHP with 45 pounds (read this was an appropriate sub on the main site comments section - no rower yet)
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead, 30 reps -  Sub 25 pound dumbbells
30 Toes to bar
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint
Time = 14:31

Felt pretty good about that time considering I haven’t done any intense metcon workouts in a while and only had a short rest after squats.
I will admit - I had the plate overhead on my lunges for about 2/3 of the distance, then I just held it at stomach level for the rest of the way because I was gassed. Sprint was more like stumbing forward at jogging pace.

cash out - laying on floor to stabilize heart rate and respiration.  That was fun ! 

Finished all that in 1 hour - then had to get ready for work.

Have a great day everyone !  grin

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M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 07 November 2013 07:07 AM   [ Ignore ]   [ # 12 ]
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Outlaw Way: push press combo, clean combo

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
Karen:
warm: 65-75
work: 5x1 @ 85#

Elaine: all 45#

2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
Karen:
warm: 65
work: 3x3@ 85#, 1x3@95

Elaine: stick, 16.5 and 45#

Time lost in the chit chat and teaching technique today. I didn’t get into a good rhythm enough to go higher on jerks, but student making great progress in cleans and presses. Good day.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 07 November 2013 07:08 AM   [ Ignore ]   [ # 13 ]
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@No Coast

Fall 2013 2.3

Warm-up
500m Row
3:00 Hip Mobility
Stretch
Burgener Warm-up x3

Weightlifting Part 1
Power Snatch, 5x3
75-75-75-95-95-125-165-165-165-165-165
Not touch and go…dump, reset, and lift

Metcon
3x
5 Forward Roll
10 Burpee, 6” target
15 Ring Push-up
20 KB Swing, 1.5 pood
25 MB Sit-up, 20#
30 DU
Time: 13:59

10:00 Hip/ITB Mobility

Weightlifting Part 2
Snatch Shrug, 5x3
245-245-245

Straight Leg DL, 8x3
225-225-225

10:00 ITB Stetching/Strength/Rolling

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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: 07 November 2013 07:12 AM   [ Ignore ]   [ # 14 ]
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wu: 1 k

WOD: 5k (23:41) PR !

cd: 1k

no time for more

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M/44/6´/185
CF since 08/01/2013

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Posted: 07 November 2013 07:39 AM   [ Ignore ]   [ # 15 ]
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Warmup: Three rounds with a training bar of Shoulder Dislocates, OHS, Good Mornings and KTE, Dips and Pullups.

SWOD: Deadlift 3x5 of 135-167-182. (15) unbroken reps @ 145lbs PR!

WOD: 10 minute time constraint to complete:

15 SDHPs w/ 45lb bar
30 Pushups
15 Hang Snatch w/ 45lb bar
20 Toes to Bar
20 alternating Lunges w/ 45lb bar
15 SDHPs w/ 45lb bar

Completed all but the last set of SDHPs.

Started to feel some re-occuring mild pain from yesterday in the shoulder and lower back after the first set of SDHPs.  Finished up with some foam rolling and booked an appointment with a Massage Therapist for some trigger point work.

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M/28/5’11”/158

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