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Friday, December 20th, 2013 - Row 5km
Posted: 19 December 2013 05:13 PM   [ Ignore ]
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FRIDAY 131220

Row 5K

Post time to comments.

Compare to 121208.

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: 19 December 2013 05:15 PM   [ Ignore ]   [ # 1 ]
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Last time out GD scaled this as:

Garddawg - 07 December 2012 09:41 PM

Big Dawgs and Pack:
As Rx’d

Puppies:
Row 1500-2500 m depending on your ability


Buttercups:
Row 1500-2500 m depending on your ability


If you don’t have a rower I would sub a run today.

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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: 19 December 2013 11:34 PM   [ Ignore ]   [ # 2 ]
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The 12 Days Of LBEB
Day 10

Squat Clean
52.5kg PR

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 20 December 2013 02:46 AM   [ Ignore ]   [ # 3 ]
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20/12/13

WU- Skill work on my snatch, its coming on but still a little unbalanced at the bottom, will keep plugging away.

Pack:
Ten rounds for time of:
8 Burpees
8 Pull-ups

Time 12’ 41”.  Real cold outside this morning, made my lungs burn that little bit more, decided to do under arm pull ups as I have neglected these for ages and it started to show by round 4.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 20 December 2013 04:39 AM   [ Ignore ]   [ # 4 ]
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sophiep - 19 December 2013 11:34 PM

The 12 Days Of LBEB
Day 10

Squat Clean
52.5kg PR

Good new PR and I believe happy birthday is in order.

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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: 20 December 2013 05:41 AM   [ Ignore ]   [ # 5 ]
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Morning All, I have been taking the week of in preparation for a Mini power meet tomorrow where I will total out on the Squat Bench and Deadlift. My goal is to hit 1200 lbs on the combined poundages.

Minimum goals are

Squat   385
Bench   352
Deadlift 462
Total     1201

Have a great day all.

  http://vimeo.com/82379318  Who says you have to be a Young Trim 180 lbs to get up a 15 foot rope.  ;^) There is hope for us old fat guys 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: 20 December 2013 06:01 AM   [ Ignore ]   [ # 6 ]
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WU - foam roll; stretch; squat holds; 15 box jumps; 12 back extensions; 5 ring dips; 10 shoulder pass throughs; wrist mobility

SWOD: Power Clean
95lbs x 3; 1 Bear Complex 95lbs; 95lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 205lbs x 3; 210lbs x 3 (PR)

WOD: “Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Rx’d in 7:12 (PR - old time was 8:01)

Also got some great news to share in my email this morning (copy and pasted below):

CrossFit Level 1 Certificate Course

Test Results
Administered on: 12/15/13
Test Form A1
Name: Christopher Murphy (.(JavaScript must be enabled to view this email address))
ID: xxxxxxxx
Result:  Pass
A numerical score is not released and we are unable to provide a list of questions missed.
 
CONGRATULATIONS!

You have earned the credential CrossFit Level 1 Trainer.

Probably the best Christmas present ever for me.

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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: 20 December 2013 06:19 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 20 December 2013 06:01 AM

WU - foam roll; stretch; squat holds; 15 box jumps; 12 back extensions; 5 ring dips; 10 shoulder pass throughs; wrist mobility

SWOD: Power Clean
95lbs x 3; 1 Bear Complex 95lbs; 95lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 205lbs x 3; 210lbs x 3 (PR)

WOD: “Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Rx’d in 7:12 (PR - old time was 8:01)

Also got some great news to share in my email this morning (copy and pasted below):

CrossFit Level 1 Certificate Course

Test Results
Administered on: 12/15/13
Test Form A1
Name: Christopher Murphy (.(JavaScript must be enabled to view this email address))
ID: xxxxxxxx
Result:  Pass
A numerical score is not released and we are unable to provide a list of questions missed.
 
CONGRATULATIONS!

You have earned the credential CrossFit Level 1 Trainer.

Probably the best Christmas present ever for me.

Congrats on the PRs and your CFL1 Certification.

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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: 20 December 2013 06:22 AM   [ Ignore ]   [ # 8 ]
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Murph - congratulations on the Level 1 !

Sophie - Happy Birthday - if OPG is correct.

OPG,  I wish I could be there to cheer you on for your meet tomorrow,  I’m sure you will have video, but it’s just not the same as being there.

My post to follow…

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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: 20 December 2013 06:47 AM   [ Ignore ]   [ # 9 ]
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sophiep - 19 December 2013 11:34 PM

The 12 Days Of LBEB
Day 10

Squat Clean
52.5kg PR

Happy Birthday, SophieP

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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: 20 December 2013 06:50 AM   [ Ignore ]   [ # 10 ]
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Good Morning everyone! Today is Me and my Wife’s Wedding Anniversary ! 18 years and still going strong !

Friday 131220 5 am start   garage temp 61 degrees

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.  (no dips - saved the triceps for the WOD).
Burgener warm up with pvc

WOD:
“Elizabeth”
Pack
21-15-9 reps of:
Clean 135 pounds - 95 pounds
Ring dips
Time =  10:55 ugh ! 

Last time   10: 43  

Power cleans unbroken, however, not the best form in the last round. Ring dips turned into a slog, broken after 5 reps, singles after the first 10 reps. 
I haven’t been working out as much as I need to. To quote the Wise Sage OPG “Scheduled Workout vs. Sporadic. Hmmm. wonder which works better?” 
I’m on the sporadic side of that bout. Don’t worry OPG, your words only encourage me to try harder!  grin

$0: 
Hang Squat Clean 3-3-3-3-3-3-3
75-95-115-125(2)-125(2)-115-115

My squat clean technique is getting better, but could only get 2 good pulls at 125 each time. 

Well, that was a good workout even if I didn’t set any records. 
Great way to start the day!  grin

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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: 20 December 2013 06:55 AM   [ Ignore ]   [ # 11 ]
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David J H - 20 December 2013 06:22 AM

Murph - congratulations on the Level 1 !

Sophie - Happy Birthday - if OPG is correct.

OPG,  I wish I could be there to cheer you on for your meet tomorrow,  I’m sure you will have video, but it’s just not the same as being there.

My post to follow…

Thanks David, I appreciate the support. It will be a small affair. with the wife and I. I will execute the lifts an hour apart minimum. An actual power meet can go from 9:00 AM to 4:00 PM in the case of a small meet with 50 lifters. Some can last till midnight .I avoid those 100 + lifter affairs. your lifts are spread out. Squat at 10:00 AM bench at 1:00PM and Deadlift at 3:00PM awards at 4:00-5:00 PM. thats a normal scenario.  I’m not sure on Sophies Birthday but it seems it said age 37 when I commented on her lift the otherday. Thanks again David. Merry Christmas to you and yours.

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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: 20 December 2013 06:58 AM   [ Ignore ]   [ # 12 ]
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David J H - 20 December 2013 06:50 AM

Good Morning everyone! Today is Me and my Wife’s Wedding Anniversary ! 18 years and still going strong !

Friday 131220 5 am start   garage temp 61 degrees

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.  (no dips - saved the triceps for the WOD).
Burgener warm up with pvc

WOD:
“Elizabeth”
Pack
21-15-9 reps of:
Clean 135 pounds - 95 pounds
Ring dips
Time =  10:55 ugh ! 

Last time   10: 43  

Power cleans unbroken, however, not the best form in the last round. Ring dips turned into a slog, broken after 5 reps, singles after the first 10 reps. 
I haven’t been working out as much as I need to. To quote the Wise Sage OPG “Scheduled Workout vs. Sporadic. Hmmm. wonder which works better?” 
I’m on the sporadic side of that bout. Don’t worry OPG, your words only encourage me to try harder!  grin

$0: 
Hang Squat Clean 3-3-3-3-3-3-3
75-95-115-125(2)-125(2)-115-115

My squat clean technique is getting better, but could only get 2 good pulls at 125 each time. 

Well, that was a good workout even if I didn’t set any records. 
Great way to start the day!  grin

Congrats to you and Mrs. ,David.  And yes like airplane landings any workout you walk away from is a good one.;^)

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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: 20 December 2013 07:03 AM   [ Ignore ]   [ # 13 ]
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OPG57 - 20 December 2013 05:41 AM

Morning All, I have been taking the week of in preparation for a Mini power meet tomorrow where I will total out on the Squat Bench and Deadlift. My goal is to hit 1200 lbs on the combined poundages.

Minimum goals are

Squat   385
Bench   352
Deadlift 462
Total     1201

Have a great day all.

  http://vimeo.com/82379318  Who says you have to be a Young Trim 180 lbs to get up a 15 foot rope.  ;^) There is hope for us old fat guys LOL!

Good luck on the power meet! Sounds like an awesome challenge.

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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: 20 December 2013 07:08 AM   [ Ignore ]   [ # 14 ]
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Burpees/Pullups (ie, Yuck and Fun)

Std. Warmup x1 (minus pullups)

Pack:
Ten rounds for time of:
8 Burpees
8 Pull-ups

Time: 14:22

Pretty happy with that time; all the sets were unbroken.

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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: 20 December 2013 07:10 AM   [ Ignore ]   [ # 15 ]
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David J H - 20 December 2013 06:22 AM

Murph - congratulations on the Level 1 !

Sophie - Happy Birthday - if OPG is correct.

OPG,  I wish I could be there to cheer you on for your meet tomorrow,  I’m sure you will have video, but it’s just not the same as being there.

My post to follow…

Thanks David.

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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.

Profile
 
 
   
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