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Friday, November 29th, 2013 - 5km
Posted: 28 November 2013 05:41 PM   [ Ignore ]
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FRIDAY 131129

Run 5K

Post time to comments.

Compare to 130927.

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: 28 November 2013 05:42 PM   [ Ignore ]   [ # 1 ]
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Last time out GD scaled this as:

Garddawg - 26 September 2013 05:57 PM

Big Dawgs and Pack
As RX
Puppies
If you can make a 5k, today go ahead and go the distance and get a time for it.  If you will have trouble making the distance then run 1-2 miles.

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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: 29 November 2013 12:31 AM   [ Ignore ]   [ # 2 ]
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Bench Press Day

2,2,2,2,2,2,2,2,2,2

Warmed up with 5 min of C2 Rower (~1100m) and some dynamic stretching

Moved through…

Incline DB Bench
Bent over single arm row
single arm BB curls
Swiss ball push ups
Upright DB Rows
Seated Wide Grip Row

And the main event…

185,185,185,185,185,185,185,185,185,185

Around set 5 I wasn’t sure if I was going to finish it out.  Pushed through with some shaky muscles but good reps.

My PR on bench is only about 205.  I’m pretty pleased with 185 and 20 reps.

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

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Posted: 29 November 2013 02:20 AM   [ Ignore ]   [ # 3 ]
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Rest day today, really want to do a work out, whats wrong with me!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 29 November 2013 07:58 AM   [ Ignore ]   [ # 4 ]
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Wu - stretch; jump rope; 2 sets of 400m run on treadmill

Good travel WOD:
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

7 rounds + 20 push-ups + 20 squats

Cash out - 800m jog on treadmill

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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: 29 November 2013 08:12 AM   [ Ignore ]   [ # 5 ]
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Murph99 - 29 November 2013 07:58 AM

Wu - stretch; jump rope; 2 sets of 400m run on treadmill

Good travel WOD:
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

7 rounds + 20 push-ups + 20 squats

Cash out - 800m jog on treadmill

Great time Murph. Your increase in leg and upper body strength is reflected in your results on this WOD.

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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: 29 November 2013 08:58 AM   [ Ignore ]   [ # 6 ]
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Thinking of my friend Tomile as I do today’s WOD at 2 miles. No small feat considering that I used to suffer from epic shin splints. But, now that I’m a lot lighter at 180 pounds, I can run without pain, so this was my big test. I popped the treadmill on 25 minutes, 5mph, and let ‘er rip. I quickly started running up to the front of the treadmill, so I had to speed things up a bit along the way, reaching a max of 5.5mph in the final quarter mile.

Time: 23:09, and I went all the way to 25 minutes as a quick cashout. Not bad, not bad…

It wasn’t nearly as hard as I thought it would be. If I’d have left it there, I might well have made it to 5k. But I want to save something for tomorrow. GD is right when he says that being foolish today and costing yourself tomorrow’s workout is not in line with our objectives.

It’s good to be back after a movement challenge at the office that forced me into long, slow distance mode to get enough minutes in to make the goals (although I did finish the challenge by doing Hamilton as a thumb in the eye to the challengers…nothing says “Screw you!” like a long, hard challenge such as Hamilton, but no way was I going to do it every day for 8 weeks straight!)

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 29 November 2013 09:39 AM   [ Ignore ]   [ # 7 ]
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6k running, very hilly course ... 35:39

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M/44/6´/185
CF since 08/01/2013

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Posted: 29 November 2013 09:55 AM   [ Ignore ]   [ # 8 ]
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Turkey builds strength

Friday SWOD
warmup

front squats
warmup sets
5x160, 5x180, 5x200 (lbs)

bench
5x155, 5x185, 5x210

cashout: 80m farmer’s carry, 100# DB’s… trying to grease the groove over the next few weeks with waiter’s walks and farmer’s carry every day - building shoulder stability and grip strength without having to make any dramatic changes to my strength days. So I just throw it in at the end - no problem.

Gonna hit the wod a little later with a coworker, will post results

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M/25/5’11”/200

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Posted: 29 November 2013 10:31 AM   [ Ignore ]   [ # 9 ]
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W/U

5:00 climbing machine
stretch
burgener
3x samson, squat, shoulder pass, sit-up, back ext, pull-ups, dip

131128

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

4 rds + 12 push-ups

$O
headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 29 November 2013 12:12 PM   [ Ignore ]   [ # 10 ]
Big Dawg
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Run 5K:

29:01.8 on very hilly course (308’ elevation change)

A two minute improvement over last time.  smile

Compare to 130927:

31:00.8 on same course

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 29 November 2013 02:08 PM   [ Ignore ]   [ # 11 ]
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Strength: shoulder press

130x3 (more of a push press)
75x18

WOD: 131126

Pack
Five rounds for time of:
Run 400 meters
135 pound Deadlift, 21 reps

16:42

Compare to 130325

17:54

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

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Posted: 29 November 2013 02:10 PM   [ Ignore ]   [ # 12 ]
Big Dawg
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My back is a wreck. I tried to run and was in too much pain after a few steps.
Had to sub the spin bike. :(

55:00 spin work out for 18 km.

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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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Posted: 29 November 2013 02:11 PM   [ Ignore ]   [ # 13 ]
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Wod

15 reps of the following exercises:

35# dumbbells burpee box-overs
185# deadlift
95# ohs
Muscle up (subbed 45 rows and 45 strict dips)

Time 10:00 even

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M/25/5’11”/200

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Posted: 29 November 2013 02:22 PM   [ Ignore ]   [ # 14 ]
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@No Coast

NCCT 1.4

Warm-up
1,000m Row
Stretch
Day 23 of 30 Day Plank Challenge (3:00)

Strength
OHS, 5/5/5+
45x2x8, 85x5, 105x5, 120x3
135x5, 155x5, 175x11

Skills Part 1
40:00 Snatch Drills and Technique Work

Metcon
3 Rope Climb
100 DU
2 Rope Climb
30 T2B
1 Rope Climb
30 Box Jump, 32”
Time: 8:03

Technique
Snatch
75x2x3, 95x3, 125x2, 145x2, 165x1, 185x10x1
Missed four attempts at 185#

Skills Part 2
EMOM for 6:00
5 Deficit HSPU, 1”

Then,

5x5 Ring HSPU (toes on 20” box)

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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: 29 November 2013 02:59 PM   [ Ignore ]   [ # 15 ]
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FRIDAY 131129

Run Row 5K

21:43.9

C2 HC Day 2 Total 9000 m

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M/48/5’ 11”/220#

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