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Wednesday, November 27th, 2013 - Rest Day
Posted: 26 November 2013 11:16 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: 27 November 2013 03:07 AM   [ Ignore ]   [ # 1 ]
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Warm up: 1000m row

Strength:
Front squat kg: 10x40, 5x60, 5x75

Metcon <10: Grace
30 C&J 60kg
Time: 11:18

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M/47/80kg

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Posted: 27 November 2013 03:35 AM   [ Ignore ]   [ # 2 ]
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Rest day.  To those of you who might be traveling over the holidays,  be safe, and be aware.

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

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

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Posted: 27 November 2013 04:51 AM   [ Ignore ]   [ # 3 ]
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Hard run with my daughter.

4 miles, 32:16

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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: 27 November 2013 04:55 AM   [ Ignore ]   [ # 4 ]
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WU: Samson stretch
  10 - 45 lbs OHS
  10 - 45 lbs BS
  10 - 45 lbs FS
  MAx rep pullups prog (10)
  Max rep dips prog (9)
  25 sit ups
  25 back extentions
  5 GHD

WOD: As many rounds as i could in 20 min:

      5 shoulder press (65 lbs)
      2 pull-ups
      10 x 40 lbs one hand dumbbell snatches

      9 rounds + 5 sp + 2 pull-ups

then

45 min spinning class

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M/44/6´/185
CF since 08/01/2013

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Posted: 27 November 2013 05:17 AM   [ Ignore ]   [ # 5 ]
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Morning all, Deadlift day week 9. yeah blank stare . My goal is to survive the routine intact having lifted something heavy for more than one rep. Man I’m ready to end this cycle LOL  result later . When I talk myself in to starting grin  Have a great day all

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 2
352 x 1
385 x 1 uh oh!  that felt really heavy
413 x 1 Stalled half way up.

I was afraid this was going to happen with colder Weather and me mentally burning out.
The facts are this is a normal part of training ,Thats why I tell people there is no such thing as a routine written in stone . I Thank God for him allowing me to take this 56 year old body as far as I did. I will be ending this cycle, and taking time off from the heavy lifts now. Everybody have a Great Thanks giving.

Felt guilty for not pulling something so I went to rack pulls from the knee’s
154 x 5
198 x 5
244 x 5
288 x 5
332 x 5
376 x 5
420 x 5
453 x 6   I pulled 1st rep and it felt tape was ripping in my right hand.Weird sensation.finished 5 reps consecutively . http://vimeo.com/80475048

Wife had a good day finishing with 198 x 10 x 2 on her Deadlifts.

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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: 27 November 2013 06:05 AM   [ Ignore ]   [ # 6 ]
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Rest Day; good luck on the DL OPG.

Have a great day all.

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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: 27 November 2013 07:07 AM   [ Ignore ]   [ # 7 ]
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@No Coast

NCCT 1.3

Warm-up
1,000m Row
Group Stretch
Day 21 of 30 Day Plank Challenge (2:30)

Strength Part 1
Deadlift, 5/5/5+
45x8, 95x8, 135x8, 165x5, 205x5, 245x3
265, 305, 350x7

Metcon
5x
10 Ball Slam 40#
10 Box Jump
10 Ring Dip
Time: 8:11

Strength Part 2
Front Squat, 3x5
45x2x8, 95x8, 135x5, 185x3
225, 225, 225

Skill
100-ft Handstand Walk
Time: 7:00

Then,

EMOM for 10:00
3 HSPU (did 5 HSPU for the first 3:00)

Then,

50 GHD Sit-up
Time: 1:47

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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: 27 November 2013 07:54 AM   [ Ignore ]   [ # 8 ]
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Murph99 - 27 November 2013 06:05 AM

Rest Day; good luck on the DL OPG.

Have a great day all.

Thanks Murph,I appreciate the well wishes. Enjoy Thanksgiving tomorrow.

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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: 27 November 2013 09:39 AM   [ Ignore ]   [ # 9 ]
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WU: Samson stretch
  10 - 45 lbs OHS
  10 - 45 lbs BS
  10 - 45 lbs FS
  MAx rep pullups prog (10)
  Max rep dips prog (9)
  25 sit ups
  25 back extentions
  5 GHD

WOD: As many rounds as i could in 20 min:

      5 shoulder press (65 lbs)
      2 pull-ups
      10 x 40 lbs one hand dumbbell snatches

      9 rounds + 5 sp + 2 pull-ups

then

45 min spinning class

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M/44/6´/185
CF since 08/01/2013

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Posted: 27 November 2013 09:43 AM   [ Ignore ]   [ # 10 ]
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Bench Press

Warm-up: rowing

Resting 60 sec between sets
Bench Press 2-2-2-2-2-2-2-2-2-2

135
145
150
155
160
165
170 (PR)
160
155
145

Cool-down:

5 Bar MU
Handstand hold
4 Bar MU
Handstand hold
3 Bar MU
Handstand hold
2 Bar MU
Handstand hold
1 Bar MU
Handstand hold

Stretching

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 27 November 2013 10:01 AM   [ Ignore ]   [ # 11 ]
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GYMNASTICS WU:
3 sets of:
Kick up to handstand x3
Ring push ups x5
Tripod frog stand x10 seconds

2 sets of:
Overhead squats 45lbs x10
KB Deadlift 55lbs x10

SWOD:
Squat 260lbs 3x5
WU: 45x10, 135x5, 185x5, 245x1
260x5, 260x5, 260x5

Bench 190lbs 3x5
WU: 45x10, 95x5, 135x3, 155x3,
190x5, 190x5, 190x5

Deadlift 275lbs 1x5
WU: 135x5, 185x5, 225x3, 245x1
275x5

Squats and Bench felt heavier then they should have, but the Deadlifts felt easy. Last go was the other way around LOL. My Squat an deadlift is about 100lbs away from my 1x5 PR, but this time my squats are deeper. After this week I’m thinking I might drop the reps to 3, and add a short metcon if time allows.

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M/34/5’ 10”/182#

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Posted: 27 November 2013 10:02 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 27 November 2013 05:17 AM

Morning all, Deadlift day week 9. yeah blank stare . My goal is to survive the routine intact having lifted something heavy for more than one rep. Man I’m ready to end this cycle LOL  result later . When I talk myself in to starting grin  Have a great day all

Deadlift
132 x 10
176 x 5
220 x 5
264 x 3
308 x 2
352 x 1
385 x 1 uh oh!  that felt really heavy
413 x 1 Stalled half way up.

I was afraid this was going to happen with colder Weather and me mentally burning out.
The facts are this is a normal part of training ,Thats why I tell people there is no such thing as a routine written in stone . I Thank God for him allowing me to take this 56 year old body as far as I did. I will be ending this cycle, and taking time off from the heavy lifts now. Everybody have a Great Thanks giving.

Felt guilty for not pulling something so I went to rack pulls from the knee’s
154 x 5
198 x 5
244 x 5
288 x 5
332 x 5
376 x 5
420 x 5
453 x 6   I pulled 1st rep and it felt tape was ripping in my right hand.Weird sensation.finished 5 reps consecutively . http://vimeo.com/80475048

Wife had a good day finishing with 198 x 10 x 2 on her Deadlifts.

Solid work. Enjoy the break!

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M/34/5’ 10”/182#

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Posted: 27 November 2013 10:05 AM   [ Ignore ]   [ # 13 ]
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OPG57 - 27 November 2013 07:54 AM
Murph99 - 27 November 2013 06:05 AM

Rest Day; good luck on the DL OPG.

Have a great day all.

Thanks Murph,I appreciate the well wishes. Enjoy Thanksgiving tomorrow.

Good going perservering with the rack pulls. Nice job.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 27 November 2013 10:32 AM   [ Ignore ]   [ # 14 ]
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Warm up- 5 min of rowing machine slowly building
deadlifts,
back squat
good mornings
front squats

Puppies
Three rounds for time of:
Run 800 meters
45 pound Front squat, 5 reps
Run 200 meters
11 Pull-ups
Run 200 meters
12 Kettlebell swings, 30 pound
25:25

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“It is not daily increase but daily decrease; hack away the unessential”  ~ Bruce Lee

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Posted: 27 November 2013 11:36 AM   [ Ignore ]   [ # 15 ]
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Resting today. My back needs it.

OPG, nice job on the 453 DL!!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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