1 of 4
1
Monday, December 9th, 2013 - Rest Day
Posted: 08 December 2013 08:52 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9851
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: 09 December 2013 05:29 AM   [ Ignore ]   [ # 1 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  150
Joined  2013-01-02

3 rounds for time:
2 reps of complex (1 rep of complex = 3 deadlifts, 3 hang cleans, 3 shoulder to OH)
15 CTB pull ups
400m run

Time - 21:50
Terribly slow but this was pretty taxing for me.

$O: ab work

 Signature 

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)

Profile
 
 
Posted: 09 December 2013 05:37 AM   [ Ignore ]   [ # 2 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  270
Joined  2013-09-14

wu: samson stretch
  20 air squat
  10 x 45 lbs OHS
  10 x 45 lbs front squat
  10 x 45 lbs back squat
  max rep pull ups prog (9)
  max rep dips prog (9)
  push ups (5)
  10 x ghd

WOD 1: Complete as many rounds as possible in five minutes of:
185 pound Deadlift, 3 reps
65 pound Push press, 7 reps

5 rounds

WOD 2: Four rounds for time of:
Row 500 meters
Rest 3 minutes

subbed by 50 x 45 lbs SDHP ::: 2:00 / 2:21 / 3:00 / 2:25

1/2 WOD 3: Complete as many rounds as possible in 10 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powerclean, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

died after 3 rounds

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 09 December 2013 06:16 AM   [ Ignore ]   [ # 3 ]
Moderator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13301
Joined  2007-01-30

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

 Signature 

The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

Profile
 
 
Posted: 09 December 2013 06:26 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3584
Joined  2013-07-26
TexasPatrick - 09 December 2013 06:16 AM

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

Well done. Our Coffee drinking aficionado from the lone star state.

 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: 09 December 2013 06:28 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3584
Joined  2013-07-26

Morning all. Benchpress week 11.  My goal is 352 x 1,  314 x 5 today.
10 min. warm up Elliptical 12.4 mph pace.
44 x 20
88 x 10
132 x 5
176 x 3
220 x 3
275 x 1
308 x 1
330 x 1
352 x 1 http://vimeo.com/81404393
314 x 4   missed that last rep again.wanted 5 on this set . Can’t complain my bench is usually at 365 x 1 when I can do 315 x 5


Wife did great again on her bench

44 x 10
55 x 10
66 x 10
77 x 5
88 x 1
99 x 1
110 x 1
115 x 1
99 x 5 paused
104 x 5 x 2 Paused Great Job Honey !!  For those who don’t know. Wife is working back from a severe shoulder injury. Her best Raw bench was 185 lbs with a pause 205 with single plyshirt@132 when she was National, World level competitor. I just want her to feel reasonably healthy again.No more records.She’s earned the rest.


  My Avatar is of my wife preparing to pull 407 at her 1st worlds In Derbyshire England at the 1992 world Drug free Powerlifting Federation World Championships. This was her 1st title She also won in 1993 in Chiliwak Canada Where she set a Deadlift Record that lasted from 1993-2013.  190 kg. 418 lbs. @ 55.5 kg. 122 lbs.  Bodyweight. She’e earned her retirement and them some. She’s a keeper.

 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: 09 December 2013 06:44 AM   [ Ignore ]   [ # 6 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  217
Joined  2011-06-28

131204 5 rounds of:
Dumbbell Clean & Jerk
9 Reps
with 10 lbs dumbbells
Sprinting
200 meters

19:49

WU:
Work up to 75% of 1RM on back squat, for 3 reps.
150#

Profile
 
 
Posted: 09 December 2013 06:48 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  217
Joined  2011-06-28

131207

WU:
Regular CF warmup - I’ve been experimenting with working on strict pull ups during warmups. Both max reps sets, assisted sets, and weighted sets. I’m still not able to do ten. My goal from a year back was to be able to do 20. Working kipping pullups doesn’t seem to improve one’s strict pull up results. 

Strength:
Press - work up to 75% of my 1RM for a set of 3.
75#
Then added 5 for a second set of 3 at 80# because it didn’t feel like I’d worked out that much. Turns out for my dumbbell thrusters I was pretty spent.


WOD:
1 round of:
Dumbbell Thruster
8 Reps @ 25#
Burpee
6 Reps
Dumbbell Thruster
16 Reps @ 25#
Burpee
8 Reps
Dumbbell Thruster
26 Reps @ 25#
Burpee
10 Reps

Time: 09:36

Profile
 
 
Posted: 09 December 2013 06:50 AM   [ Ignore ]   [ # 8 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  217
Joined  2011-06-28

131208
WU:
Practice pistols. 3 sets of box pistols per leg. Also tested full depth pistol, was able to do one on right leg! grin 

WOD:
15m AMRAP:
25 Air squat
15m Walking Lunge
10 Push-up


Rounds: 4 + 34 (two pushups short of 5 rounds)

Met my goal of working out 4 times in one week this week! grin

Profile
 
 
Posted: 09 December 2013 06:53 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  824
Joined  2010-08-12

Back squat, box jump/pull up/fs

Sunday
back squat
5x95, 3x115, 3x135#

3x
15 box jump 30/20
12 pull up
9 front squat - 95#

8:27

Monday
30 min Yoga

 Signature 

F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

Profile
 
 
Posted: 09 December 2013 07:40 AM   [ Ignore ]   [ # 10 ]
Moderator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13301
Joined  2007-01-30
OPG57 - 09 December 2013 06:26 AM
TexasPatrick - 09 December 2013 06:16 AM

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

Well done. Our Coffee drinking aficionado from the lone star state.

Thanks friend.  As well thanks for the help and spirit you bring to the forum.  It’s well and truly appreciated.

TP

 Signature 

The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

Profile
 
 
Posted: 09 December 2013 07:44 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3584
Joined  2013-07-26
TexasPatrick - 09 December 2013 07:40 AM
OPG57 - 09 December 2013 06:26 AM
TexasPatrick - 09 December 2013 06:16 AM

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

Well done. Our Coffee drinking aficionado from the lone star state.

Thanks friend.  As well thanks for the help and spirit you bring to the forum.  It’s well and truly appreciated.

TP

Thanks Patrick I appreciate that.

 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: 09 December 2013 07:59 AM   [ Ignore ]   [ # 12 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  56
Joined  2013-02-27

4 rounds for time:

5 pull ups
15 lunges
20 sit ups

11:28

 Signature 

M/36/5’10”/~180lbs

Profile
 
 
Posted: 09 December 2013 08:03 AM   [ Ignore ]   [ # 13 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02
OPG57 - 09 December 2013 06:28 AM

Morning all. Benchpress week 11.  My goal is 352 x 1,  314 x 5 today.
10 min. warm up Elliptical 12.4 mph pace.
44 x 20
88 x 10
132 x 5
176 x 3
220 x 3
275 x 1
308 x 1
330 x 1
352 x 1
314 x 4   missed that last rep again. darn it


Wife did great again on her bench

44 x 10
55 x 10
66 x 10
77 x 5
88 x 1
99 x 1
110 x 1
115 x 1
99 x 5 paused
104 x 5 x 2 Paused Great Job Honey !!

Strong guy is strong…and works out with his wife…don’t know if I could do that.

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 09 December 2013 08:20 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

NCCT 3.1

Warm-up
500m Row
Group Stretch
Snatch Technique Drills

Strength Part 1
DL, 5/3/1+
135x8, 165x5, 205x5, 245x3
305x5, 350x3, 390x6

Metcon
5x
5 Power Snatch, 135#
15 WB, 20#
Time: 6:37
Ugh! Legs were screaming! PS was 5, 2/singles, 3x singles. WB was 2xUB, 12/3, 5/10, UB.

Skill
20:00 EMOM, alternate between:
10 Pistol Progression (18” box target)
20 UB DU

Strength Part 2
1RM Front Squat
*Did not complete.

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 09 December 2013 08:23 AM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3584
Joined  2013-07-26
Andrew G - 09 December 2013 08:03 AM
OPG57 - 09 December 2013 06:28 AM

Morning all. Benchpress week 11.  My goal is 352 x 1,  314 x 5 today.
10 min. warm up Elliptical 12.4 mph pace.
44 x 20
88 x 10
132 x 5
176 x 3
220 x 3
275 x 1
308 x 1
330 x 1
352 x 1
314 x 4   missed that last rep again. darn it


Wife did great again on her bench

44 x 10
55 x 10
66 x 10
77 x 5
88 x 1
99 x 1
110 x 1
115 x 1
99 x 5 paused
104 x 5 x 2 Paused Great Job Honey !!

Strong guy is strong…and works out with his wife…don’t know if I could do that.

She was always the better lifter.I’m a better Coach/ Trainer than Athlete given my size, She’s got me beat hands down, So I always put most of my energy towards her training.Have a Great one Andrew G.

 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
 
 
   
1 of 4
1