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Thursday, December 5th, 2013 - Rest Day
Posted: 05 December 2013 12:25 AM   [ 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: 05 December 2013 12:46 AM   [ Ignore ]   [ # 1 ]
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Wednesday midnight 3rd shift break workout

Strength
Deadlift: warmup, 5x240#, 5x280#, 5x315#

WOD:
5 rounds for time:
    135# Deadlift, 21 reps
    400m run

finished in 14:01. All sets of deadlift unbroken except the fourth round, which was 14-7.

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M/25/5’11”/200

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Posted: 05 December 2013 12:57 AM   [ Ignore ]   [ # 2 ]
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12/05/13

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

60kg 60kg 70kg 70kg 80kg 80kg 85kg 85kg 90kg 90kg

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 05 December 2013 04:09 AM   [ Ignore ]   [ # 3 ]
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THURDAY 131205

WU:
3X10
sit-ups
good mornings
squats
stretches

WOD:
SATURDAY 131130
Thruster 2-2-2-2-2-2-2
Post load(s) to comments

Dumbell Thrusters (at a hotel for work, no barbells)
50-60-70-80-90-90-90 (biggest dumbell was 45lbs)
Farmer’s Carry 45lbs 100m-200m-300m (on treadmill)

CD:
Korean Squat
Middle Squats
Left Front Stance
Right Front Stance
Updog

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 05 December 2013 04:31 AM   [ Ignore ]   [ # 4 ]
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131130

Thruster 2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 130330

115-120-125-130-135-140-140

Last time 130330: 115-125-135-140-145-150-150

Dialed it back a bit to try and work form - I just suck at thrusters.  The transition from front rack to pressing just doesn’t work well for me as it gets heavy.

Followed this immediately with…....

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M 52/5’10”/180

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Posted: 05 December 2013 04:31 AM   [ Ignore ]   [ # 5 ]
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131110

Packish:

21-15-9 reps of:
185 pound Deadlift
95 75 pound Overhead squat

Post time to comments.

Time: 6:43

DLs broken 15-6, 11-4, 9.  OHS broken 15-6 first set, unbroken second and third.  75 lbs was good weight for OHS for this workout.  DL weight was good as well - I’ll attribute the need to break the first 2 sets to the preceeding thrusters work.

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M 52/5’10”/180

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Posted: 05 December 2013 04:40 AM   [ Ignore ]   [ # 6 ]
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I don’t make time to post here as often as I use to, but I am still hitting the WOD’s 5 days a week.

Today was FRAN

As Rx - Time 7:13. That is a 0:51 second PR compared to 10/11/13. Felt like I was going to, and wanted to, die at the end of the WOD.

Decided my long term goal is to have a sub 5 minute Fran by the end of 2014.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 05 December 2013 04:59 AM   [ Ignore ]   [ # 7 ]
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Deadlifts

warmup, 135x10, 225x5, 225x5, 275x5, 275x5, 315x3, 315x3, 225x10

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 05 December 2013 05:36 AM   [ Ignore ]   [ # 8 ]
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ctcam - 05 December 2013 04:59 AM

Deadlifts

warmup, 135x10, 225x5, 225x5, 275x5, 275x5, 315x3, 315x3, 225x10

Good Deadlift Session ctcam.

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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: 05 December 2013 05:55 AM   [ Ignore ]   [ # 9 ]
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SWOD: Back Squat
135lbs x 10 (pause); 225lbs x 5; 275lbs x 5; 300lbs x 2; 315lbs x 1; 325lbs x 1; 335lbs x 1
315lbs x 4; 315lbs x 4; 315lbs x 4
Hi Rep - 225lbs x 10

Bench Press
45lbs x 12; 135lbs x 10; 185lbs x 5; 210lbs x 5; 225lbs x 1; 245lbs x 1; 250lbs x 1 (PR)
215lbs x 5; 215lbs x 5; 215lbs x 5

No time for DWOD.

Updated post with my Squat vids…..

325lbs x 1 - http://youtu.be/xb9m7Y-50ec

335lbs x 1 - http://youtu.be/Z99RMklajtI

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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: 05 December 2013 06:25 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 05 December 2013 05:55 AM

SWOD: Back Squat
135lbs x 10 (pause); 225lbs x 5; 275lbs x 5; 300lbs x 2; 315lbs x 1; 325lbs x 1; 335lbs x 1
315lbs x 4; 315lbs x 4; 315lbs x 4
Hi Rep - 225lbs x 10

Bench Press
45lbs x 12; 135lbs x 10; 185lbs x 5; 210lbs x 5; 225lbs x 1; 245lbs x 1; 250lbs x 1 (PR)
215lbs x 5; 215lbs x 5; 215lbs x 5

No time for DWOD.

Great PRs on Squat and Bench Murph!  Well done.

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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: 05 December 2013 06:35 AM   [ Ignore ]   [ # 11 ]
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KB C+J/MU

Std. Warmup x2 (light pullups and dips)

Pack
Five rounds for time of:
10 Kettlebell clean and jerks, 35lb each hand
3 Muscle-ups

Time: 10:54

First and last set of KB were unbroken, others were 5 and 5. That was fun and interesting, the C+J were trickier than I thought they would be.

Strength: Back Squat
2-2-2-2-2-2-2-2-2-2
135-155-175-185-205-215-225-225-245(f)-235 (spotter help to get out of the hole on second rep)

Spotter misloaded me on the set with 245, it was supposed to be 235, but he accidentally put on an extra 10lbs. wink I was wondering why it was unbalanced. 235 should be a PR though…
Edit: Just checked, yep, that’s a PR by 35lbs on 2rep max!

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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: 05 December 2013 06:38 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 05 December 2013 06:25 AM
Murph99 - 05 December 2013 05:55 AM

SWOD: Back Squat
135lbs x 10 (pause); 225lbs x 5; 275lbs x 5; 300lbs x 2; 315lbs x 1; 325lbs x 1; 335lbs x 1
315lbs x 4; 315lbs x 4; 315lbs x 4
Hi Rep - 225lbs x 10

Bench Press
45lbs x 12; 135lbs x 10; 185lbs x 5; 210lbs x 5; 225lbs x 1; 245lbs x 1; 250lbs x 1 (PR)
215lbs x 5; 215lbs x 5; 215lbs x 5

No time for DWOD.

Great PRs on Squat and Bench Murph!  Well done.

I just finished watching the Squats. Great depth on Both. I really liked the new safety arms on the rack. Good purchase. I would like to see Video on Bench , Nice PRs

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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: 05 December 2013 06:57 AM   [ Ignore ]   [ # 13 ]
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OPG57 - 05 December 2013 06:38 AM
OPG57 - 05 December 2013 06:25 AM
Murph99 - 05 December 2013 05:55 AM

SWOD: Back Squat
135lbs x 10 (pause); 225lbs x 5; 275lbs x 5; 300lbs x 2; 315lbs x 1; 325lbs x 1; 335lbs x 1
315lbs x 4; 315lbs x 4; 315lbs x 4
Hi Rep - 225lbs x 10

Bench Press
45lbs x 12; 135lbs x 10; 185lbs x 5; 210lbs x 5; 225lbs x 1; 245lbs x 1; 250lbs x 1 (PR)
215lbs x 5; 215lbs x 5; 215lbs x 5

No time for DWOD.

Great PRs on Squat and Bench Murph!  Well done.

I just finished watching the Squats. Great depth on Both. I really liked the new safety arms on the rack. Good purchase. I would like to see Video on Bench , Nice PRs

Thanks, the spotter arms were really helpful. inspires confidence when going heavy. I’ll try and gets some bench videos next week. thanks again Guy.

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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: 05 December 2013 07:44 AM   [ Ignore ]   [ # 14 ]
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Morning all, Could not handle another rest day.  So I got on the Elliptical for a 30 min. session .  6.2 miles 12.5 mph pace. Felt good to push the ticker today. My 10 min. warm ups before Powerlifts isn’t enough. Thankfully my Power Cycle is wrapping up in 2 weeks. Have a great day all.


Projected Raw finish goals

Squat   391-402
Bench   352-358
Deadlift 462-473
Total   1207 -1234

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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: 05 December 2013 08:29 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 05 December 2013 07:44 AM

Morning all, Could not handle another rest day.  So I got on the Elliptical for a 30 min. session .  6.2 miles 12.5 mph pace. Felt good to push the ticker today. My 10 min. warm ups before Powerlifts isn’t enough. Thankfully my Power Cycle is wrapping up in 2 weeks. Have a great day all.


Projected Raw finish goals

Squat   391-402
Bench   352-358
Deadlift 462-473
Total   1207 -1234

Big numbers, OPG. Get ‘em

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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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