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Saturday, December 21st, 2013 - Rest Day
Posted: 21 December 2013 01:30 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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“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: 21 December 2013 02:49 AM   [ Ignore ]   [ # 1 ]
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21/12/13

WU 2Rds of shoulder and hip mobility, 20 press ups- 20 sit ups- 10 squats

Squat clean skill work with 20kg

“Elizabeth”

21-15-9 reps of:
Clean 95 pounds
Ring dips

Time 9’ 11”

Cash out, muscle ups practice,

Felt this one today, my breathing was fine to start with but soon changed as I hit the ring dips was all over the place, taking a week break to recover from the last three months so will see how that effects the performance.

Happy Xmas one and all.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 21 December 2013 02:53 AM   [ Ignore ]   [ # 2 ]
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Just realised I beat my last Elizabeth time by 1.25 seconds:)

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 21 December 2013 04:45 AM   [ Ignore ]   [ # 3 ]
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Recovering from a shoulder injury.  First day back in the gym.  Did Wednesday’s WOD Buttercup Style, except for only 5 rounds and not seven.

5 Rounds of 5 burpees, 5 assisted pull-ups.  18:50 time.  Shoulder did pretty darn well throughout the workout.

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Posted: 21 December 2013 05:48 AM   [ Ignore ]   [ # 4 ]
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FRIDAY 131220

Row 5K

Sub run 5k

39.09

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M/43/5’8”/180

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
Galatians 6:9

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Posted: 21 December 2013 07:23 AM   [ Ignore ]   [ # 5 ]
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AMRAP Burpees 7 min: 64 (+10 since a year ago)

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 21 December 2013 07:52 AM   [ Ignore ]   [ # 6 ]
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Strength: Shoulder press
5-3-3-1-1-1-1
45-65-75-115-140(push)-140(pr)-140(push)

WOD: WEDNESDAY 131218

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

11:49

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

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Posted: 21 December 2013 09:49 AM   [ Ignore ]   [ # 7 ]
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Morning all, I have changed my mind on totaling out today. My mind and Body have no desire to pull max singles today.Sorry it didn’t happen.Since you guys have been following along and been so encouraging thru the 12 week cycle.I really hate to disappoint’
On the up side’. I looked back and added up my best lifts over the cycle and am happy to report that I made the 1201 total I wanted.

Squat 391   11/16/13 video is not there at present time
Bench 358 12/16/13 http://vimeo.com/82012995
Deadlift 451 12/11/13 http://vimeo.com/81956389
total   1201
I know its not the same as doing them all the same day, But I’m really having trouble getting myself Motivated today, Which really means I won’t be at my best. I’m very happy to have this cycle finished and am looking forward to the next 2 weeks doing nothing but rest and relaxation. I will be starting back with a new cycle 1/4/14 which will be reduced to 8 weeks. My focus will be on Squat foundation. and Deadlifts. with more Metcon work after each session. Elliptical ,Weighted sled pulls, Rowing. Thanks for all the kind words of inspiration. It has been greatly appreciated. I wish all of you a Merry Christmas and a Happy new year of physical improvements in your Crossfit journey.May God Bless you all. Guy and Lea Ann aka Olypowerguy and Olypowergal

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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: 21 December 2013 11:34 AM   [ Ignore ]   [ # 8 ]
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Row 5k : 21:17 new PR

Holiday Challenge total since 11/28 : 103K. 3 days to go!

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M/48/5’ 11”/220#

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Posted: 21 December 2013 12:23 PM   [ Ignore ]   [ # 9 ]
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Strength:
Bench press kg: 20x20, 5x40, 5x60, 5x70, 5x80
13x65kg
Squat kg: 10x40, 5x60, 5x80, 5x90, 5x97.5

Ankle still sore - thats all today

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M/47/80kg

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Posted: 21 December 2013 12:23 PM   [ Ignore ]   [ # 10 ]
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Chrispy23 - 21 December 2013 11:34 AM

Row 5k : 21:17 new PR

Holiday Challenge total since 11/28 : 103K. 3 days to go!

Hey crispy, That sounds like a practical Challenge . Burn off all of body fat to make room for Holiday treats an put some back on :^)  .Good plan. Congrats on the PR! Merry Christmas.

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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: 21 December 2013 12:26 PM   [ Ignore ]   [ # 11 ]
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robnobby - 21 December 2013 12:23 PM

Strength:
Bench press kg: 20x20, 5x40, 5x60, 5x70, 5x80
13x65kg
Squat kg: 10x40, 5x60, 5x80, 5x90, 5x97.5

Ankle still sore - thats all today

Good weights Rob. Bench 176 x 5 143 x 13. @ 165 Bwt.

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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: 21 December 2013 12:38 PM   [ Ignore ]   [ # 12 ]
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2nd workout at new crossfit gym in the area… I’m in a hurry so not gonna post the wod I did… however I did my first ring muscle up. And then another one. Been a few months trying!!

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M/25/5’11”/200

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Posted: 21 December 2013 01:10 PM   [ Ignore ]   [ # 13 ]
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OPG57 - 21 December 2013 12:23 PM
Chrispy23 - 21 December 2013 11:34 AM

Row 5k : 21:17 new PR

Holiday Challenge total since 11/28 : 103K. 3 days to go!

Hey crispy, That sounds like a practical Challenge . Burn off all of body fat to make room for Holiday treats an put some back on :^)  .Good plan. Congrats on the PR! Merry Christmas.

Exactly wink

Currently in my chair watching a bowl game and partaking of some holiday cheer beer!

Merry Christmas to you also.

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M/48/5’ 11”/220#

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Posted: 21 December 2013 01:28 PM   [ Ignore ]   [ # 14 ]
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13/12/21
WOD in the park

21-15-9
toes to bar
burpees
HSPU (kick up to wall)

I subbed some practice at staying in HS and trying to balance as long as possible in 2nd and 3rd rounds. Then I kept at it beyond the 3rd round while my buddy finished.

No times were taken.

Cool off - some flying pull up fun, and a set of bar dips to fatigue (5)

Later in day, CFSB (took a week off after the squats made my back feel wierd). Bumped up to 165# DL set of 3 reps. Starting to feel like work at this weight.

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Posted: 21 December 2013 01:31 PM   [ Ignore ]   [ # 15 ]
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Buy-in:
3mi ruck w/ the BabyFrosty Backpack
Arm Swings
Leg Swings
Couch Stretch
Burgener warmup

Snatch
65/3,75/3,85/3,95/3,105/3

Clean & Jerk
115/3,125/3,135/3,145/3,155/3

So, that’s a 15# PR for my C&J triple.

8 rounds:
Row 250m
Rest as needed

46.9+48.0+51.5+53.4+53.5+53.2+53.8+51.3=6:51.6

Used heart rate under 1:30 as “recovered”

Cash-out:
strict pull-ups
PT exercises/stretches

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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