Sunday, December 1st, 2013 - Rest Day
Posted: 01 December 2013 04:18 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9881
Joined  2007-01-08

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.

 Signature 

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

Profile
 
 
Posted: 01 December 2013 04:27 PM   [ Ignore ]   [ # 1 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  947
Joined  2009-10-30

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

4 Rounds + 20 push-ups + 15 squats

 Signature 

M/56/5’10”/212

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

Profile
 
 
Posted: 01 December 2013 04:33 PM   [ Ignore ]   [ # 2 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  197
Joined  2013-01-04

B/I:
50 single-unders
cfwu
stretching
ankle, hip, & shoulder mobility

SWOD:
Press:
1x10, 35 lbs
1x5, 45 lbs
5x3, 55-61-65-71-75 lbs

WOD:
10 minute AMRAP of:
20 pushups
50 squats
3 rounds + 5 pushups

C/O:
stretching

 Signature 

M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

Profile
 
 
Posted: 01 December 2013 05:34 PM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3616
Joined  2013-07-26
Smokey - 01 December 2013 04:27 PM

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

4 Rounds + 20 push-ups + 15 squats

Sounds like plenty enough to clear the arteries. Good job Smokey grin

 Signature 

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

Profile
 
 
Posted: 01 December 2013 05:35 PM   [ Ignore ]   [ # 4 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  525
Joined  2013-10-05

SUNDAY 131201

Semi-rest day

3 sets 10 reps:
sit-ups
pull-ups
dips
push-ups (5 reps/set)
hip raises

100 reverse punches w/heavy resistance band (50/arm)

 Signature 

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

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

Profile
 
 
Posted: 01 December 2013 05:38 PM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

Strength: Back squat
250x3
(no high rep due to WOD)

THURSDAY 131128

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

6 rounds, 1 squat

 Signature 

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

Profile
 
 
Posted: 01 December 2013 06:07 PM   [ Ignore ]   [ # 6 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  416
Joined  2009-09-10

Willy

Squats
5x5 @145#

Puppies
Three rounds for time of:
Run 400 meters
15-45 pound Front squat, 5 reps
Run 100 meters
11 Pull-ups (Beginner or assisted okay)
Run 200 meters
12 Kettlebell swings, 10-20 35 pound

First WOD in a couple of months since my left elbow got all achy on me.
Round 1 - 8:07
Round 2 - 6:59 (run/squat/run pullups) - ran out of time. One break during the second 400m run.

 Signature 

M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

Profile
 
 
Posted: 01 December 2013 06:25 PM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

The Outlaw Way 131126:

4X1 Clean from Power Position + 2 Jerks @ 80kg – rest 2:00

1a) 3X3 Push Press From Behind the Neck – 60-65-70kg - rest 60 sec.
1b) 3X6 (ea. arm) One Arm KB Row – 24-32-32kg - rest 60 sec.

5 rounds for time of:
7 Thrusters 95# (42.5kg)
10 Pullups
0:40 Rest

:40, :39, :39, :39, :39

Paleo challenge day 4

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 01 December 2013 06:49 PM   [ Ignore ]   [ # 8 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  299
Joined  2013-08-15

W/U
stretch

131129
Run 5K

Across bridge and back 26:26
Compare to 131109 27:01

 Signature 

M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

Profile
 
 
Posted: 01 December 2013 07:07 PM   [ Ignore ]   [ # 9 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  226
Joined  2011-07-14

Dumbbell burpee box-overs, Deadlift, OHS, Muscle-up

CFWU 1 round of 15

Heavy Puppies
10 Dumbbell burpee box-overs, 10-15 20 pounds, 12-15” box
35-95 185 pound Deadlift, 10 reps
pvc-25 95 pound Overhead squat, 10 reps
10 Muscle-ups progressions (jumping)

16:45
should have used a lighter scaling on the OHS and muscle-up
took 3 sets to do OHS, and 9min. to get through the last set

 Signature 

M/44/5’11”/195

Profile
 
 
Posted: 02 December 2013 02:08 AM   [ Ignore ]   [ # 10 ]
Top Dawg
RankRankRankRankRankRankRankRankRank
Total Posts:  975
Joined  2010-08-25

Strength:
Bench press kg: 20x20, 5x40, 5x60, 5x77.5
14x65kg
DL kg: 10x60, 5x80, 5x100, 5x120
DL 12-9-6, 105kg, 1 min rest between sets

later in the day
Warm up: 1000m row, 10 mins hip & shoulder mobility
Metcon <10:
21-15-9 of:
OHS 45kg,
Burpees
Time: 8:56

 Signature 

M/47/80kg

Profile
 
 
Posted: 02 December 2013 05:03 AM   [ Ignore ]   [ # 11 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  639
Joined  2011-10-06

20131201 Sun
Row 5K 21:56

 Signature 

M/48/6’3”/225

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

Profile
 
 
Posted: 02 December 2013 10:22 AM   [ Ignore ]   [ # 12 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  700
Joined  2011-08-28

131128

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

Post rounds completed to comments.

7 rounds + 20 Push-ups.

Paced myself on squats rather than going all out and burning out - could have gone harder.  If it comes up again go all out.  Push-ups were self-limiting.  First set unbroken, 2 through 5 broken once, 6 through 8 broken twice.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 02 December 2013 10:29 AM   [ Ignore ]   [ # 13 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  515
Joined  2012-07-02

BURPEE CHALLENGE = 70 for today - 620 to go!

 Signature 

Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

Profile
 
 
Posted: 02 December 2013 05:11 PM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3616
Joined  2013-07-26
Dawndelion - 02 December 2013 10:29 AM

BURPEE CHALLENGE = 70 for today - 620 to go!

I’d rather split 7 cords and get a root canal.  smile  Way to tough it Dawn

 Signature 

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

Profile
 
 
Posted: 02 December 2013 06:09 PM   [ Ignore ]   [ # 15 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  619
Joined  2010-06-18

Bench press 2-2-2-2-2-2-2-2-2-2
Double under practice
Straight and bent leg calf raises
One round of CFWU
Bench press 2-2-2-2-2-2-2-2-2-2
115-125-135-145-155-165-175-185(F)-185(F)-175(F)

 Signature 

M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

Profile