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Friday, December 13th, 2013 - Rest Day
Posted: 12 December 2013 05:36 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: 12 December 2013 06:07 PM   [ Ignore ]   [ # 1 ]
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131208 Thruster, HPC, SDHP


Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

1st 3 rounds @ 45#
4th round @ 40
The rest @ 35 - couldn’t sustain decent form with SDHPs

Total: 11 rounds + 5 Thrusters + 2 HPCs

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 13 December 2013 12:31 AM   [ Ignore ]   [ # 2 ]
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13/12/13

WU 3 Rds of Shoulder and hip mobility, 15 Press ups 15 sit ups 15 squats

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

8 Rds and 5 power cleans, bit dissapointed I felt like I could do loads more but the SDHP really made my back seize up and massivly slowed me down, oh well, thats the idea I guess.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 13 December 2013 04:01 AM   [ Ignore ]   [ # 3 ]
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The 12 Days Of LBEB
A different lift every day for 12 days, aiming for PRs 12 days in a row.

Day 3
Power Clean
54.5kg

PR by 1kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 13 December 2013 04:24 AM   [ Ignore ]   [ # 4 ]
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sophiep - 13 December 2013 04:01 AM

The 12 Days Of LBEB
A different lift every day for 12 days, aiming for PRs 12 days in a row.

Day 3
Power Clean
54.5kg

PR by 1kg

120 lbs. is pretty good. Well done sophiep

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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: 13 December 2013 04:56 AM   [ Ignore ]   [ # 5 ]
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Morning all, Rest day again, well sort of. Always lots of projects to do around here. Squat day week 12 tomorrow Yeah!  Glad to be finishing the last week of the power cycle. I will take 1 week off after that and do a max on all the lifts as I would do at a Powermeet. hoping for 391 squat 358 bench   462 Deadlift 1212 total. The Goal from the beginning was 1200 total on this cycle, so it looks like I have a little wiggle room. Happy just to be done, Looking forward to some cardio work again and some WODs.Have a great day all.

  Start cycle           End cycle
Lifts were
   
Squat   352           Squat   391   + 39
Bench   330           Bench   358   + 28
Deadl   429           Deadl   462   + 33
total     1107         total     1212   + 105

    God willing

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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: 13 December 2013 05:36 AM   [ Ignore ]   [ # 6 ]
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OPG57 - 13 December 2013 04:24 AM
sophiep - 13 December 2013 04:01 AM

The 12 Days Of LBEB
A different lift every day for 12 days, aiming for PRs 12 days in a row.

Day 3
Power Clean
54.5kg

PR by 1kg

120 lbs. is pretty good. Well done sophiep

Thanks,form was rather dodgy though! Trying to increase strength, been following LBEB Mass Building Programme….....Not looking forward to the Bench Press and Snatch, they’re a couple of my weaknesses. Overhead sucks.com!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 13 December 2013 06:44 AM   [ Ignore ]   [ # 7 ]
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sophiep - 13 December 2013 05:36 AM
OPG57 - 13 December 2013 04:24 AM
sophiep - 13 December 2013 04:01 AM

The 12 Days Of LBEB
A different lift every day for 12 days, aiming for PRs 12 days in a row.

Day 3
Power Clean
54.5kg

PR by 1kg

120 lbs. is pretty good. Well done sophiep

Thanks,form was rather dodgy though! Trying to increase strength, been following LBEB Mass Building Programme….....Not looking forward to the Bench Press and Snatch, they’re a couple of my weaknesses. Overhead sucks.com!

Cute LOL!  Good work still the same.

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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: 13 December 2013 06:58 AM   [ Ignore ]   [ # 8 ]
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Heres some old footage from the Archive.  I’ve seen GardDawg doing deficit Deadlift work here lately in his own training. I’m here to tell you that you won’t go wrong pulling off the block. I used that technique for The Wife starting in1992 to develop that 418 lbs.@122 bwt World Record Deadlift she pulled at 1993 World Championships.  I used a combination of 1.5 inch Deficit block for sumo stance as in Video. and I would have her pull conventional form off of 4.5 ” block also. The effects were pretty dramatic on her initial pull off the floor. I learned the technique from her 1992 World team mate in Derbyshire England. He could pull 800 lbs at 198 bwt. Drug free. His name is Steve Scialpi. 1992 90 kg ADFPA National and WDFPF World Champion. If you want to work the start of your pull.Deficit training is a great way to go. Hope to see some Big numbers GD. Good luck on your training.OPG   http://vimeo.com/81807255  and yes at the end of that video I am doing below parallel box squat training on her. Have a great day all   grin 

Sorry should have given a link to Record Deadlift Video I refered to for those who haven’t seen it.  http://vimeo.com/74495235  What can I say. I’m a proud Coach and Husband :^) LOL!

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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: 13 December 2013 07:14 AM   [ Ignore ]   [ # 9 ]
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ITF WOD 12/13/2013

Strength: Find 5,4, &3 rep max squat
warmup (it took a lot to get loose this morning)
135x10
185x5
225x5
235x5
245x5
255x4
275x3
285x1
300x1 (PR)


WOD:
10 min partner AMRAP
squat 135lb while partner runs 200m
run 200m while partner squats

My squat sets were 15-13-13-12-12-1
I ran 1000m total

I oughtta feel this one tomorrow.

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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: 13 December 2013 07:19 AM   [ Ignore ]   [ # 10 ]
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Friday 131213 5:00 am start -  garage temp 59 F - not complaining. 

WU: 3 round of: Samson stretch, 5 should dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.

SWOD
Back Squat - low bar position -  squatting to medicine ball - touch and go - to make sure getting to good depth.
95 x 10 , 145 x 5 , 175 x 5 , 185 x 5 , 185 x 5 , 185 x 5
125 x 12

WOD:  From 131212

Push Jerk 1-1-1-1-1-1-1

75 - 95 - 105 - 115 - 125 - 135 - 145   - Slight press out on right arm at 135 and 145.  Need to improve technique.

So, the hardest part of todays workout was getting out of bed!
My biceps, forearms, and hamstrings are still sore from Wednesdays workout (High reps of SDHPs do that to me every time).
So I took a safe approach and didn’t go for maxes today.  I had planned on going heavier on the back squats but was having slight form loss at 185, so I stayed there. 

Not my best - but I still feel better than if I had been lazy and slept in, wishing I had got out of bed to work out.  This is a strange addiction!

Have a Great Day Everyone !

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 13 December 2013 07:33 AM   [ Ignore ]   [ # 11 ]
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ctcam - 13 December 2013 07:14 AM

ITF WOD 12/13/2013

Strength: Find 5,4, &3 rep max squat
warmup (it took a lot to get loose this morning)
135x10
185x5
225x5
235x5
245x5
255x4
275x3
285x1
300x1 (PR)


WOD:
10 min partner AMRAP
squat 135lb while partner runs 200m
run 200m while partner squats

My squat sets were 15-13-13-12-12-1
I ran 1000m total

I oughtta feel this one tomorrow.

Congrats on the 300 x 1 ctcam. Welcome to the 300 club

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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: 13 December 2013 07:34 AM   [ Ignore ]   [ # 12 ]
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@No Coast

NCCT 3.4

Warm-up
1,000m Row
Group Stretch
Barbell Warm-up

Elizabeth
21-15-9
Power Clean, 135#
Ring Dip
Time: 4:59 (1:34 PR)

Strength
OHS, 5/3/1+
45x8x10, 80x5, 100x5, 120x3
150x5, 170x3, 190x0
Did not attempt plus set.  Wrist, shoulders, and hip not feeling it today.

Shoulder Press, 5/3/1+
70x5, 85x5, 105x3
130x5, 145x3, 160x5

Skill
Tabata Handstand Hold (seconds)
20-20-20-20-16-16-12-14

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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: 13 December 2013 07:36 AM   [ Ignore ]   [ # 13 ]
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David J H - 13 December 2013 07:19 AM

Friday 131213 5:00 am start -  garage temp 59 F - not complaining. 

WU: 3 round of: Samson stretch, 5 should dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.

SWOD
Back Squat - low bar position -  squatting to medicine ball - touch and go - to make sure getting to good depth.
95 x 10 , 145 x 5 , 175 x 5 , 185 x 5 , 185 x 5 , 185 x 5
125 x 12

WOD:  From 131212

Push Jerk 1-1-1-1-1-1-1

75 - 95 - 105 - 115 - 125 - 135 - 145   - Slight press out on right arm at 135 and 145.  Need to improve technique.

So, the hardest part of todays workout was getting out of bed!
My biceps, forearms, and hamstrings are still sore from Wednesdays workout (High reps of SDHPs do that to me every time).
So I took a safe approach and didn’t go for maxes today.  I had planned on going heavier on the back squats but was having slight form loss at 185, so I stayed there. 

Not my best - but I still feel better than if I had been lazy and slept in, wishing I had got out of bed to work out.  This is a strange addiction!

Have a Great Day Everyone !

Great work David. Instead of ball,Consider a 12” box in case you lose balance and sit back. Its just more stable .Keep it up, Your doing Great!

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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: 13 December 2013 07:41 AM   [ Ignore ]   [ # 14 ]
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Coffey - Run/BS/BP Circuit

Std. Warmup x1

Pack
For time:
Run 800 meters
95 pound Back squat, 35 reps
95 pound Bench press, 20 reps. 85 lb BP, 15 reps
Run 800 meters
95 pound Back squat, 25 reps
75 pound Bench press, 25 reps
Run 800 meters
95 pound Back squat, 15 reps
75 pound Bench press, 15 reps
Run 800 meters
1 Muscle-up or 5 progressions 3 Pullups

Time: 29:08

Time to end of last running lap. My arms were way too gassed to try a bar MU as I forgot my rings at home. This WoD was really tough on me, had to knock the BP weight down (as I feared). RIP Mate…

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Run with the big dawgs…
M 25/5’9”/158lbs
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: 13 December 2013 09:34 AM   [ Ignore ]   [ # 15 ]
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Tire Flips, Front Squats

Before: Airdyne, dyn WU

Shoulder Press
45x5, 75x3, 95x2, 105x2
5-5-5 @120
Pullups
5 strict
5-5-5 weighted, 25-27.5,-27.5

12-9-6-3
Tire flips
135# front squats
5:12

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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