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Thursday, January 2nd, 2014 - Rest Day
Posted: 01 January 2014 06:28 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: 02 January 2014 03:17 AM   [ Ignore ]   [ # 1 ]
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shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Shoulder Press 20,30,40,40,50 kgs
Push Press 40,50,60,70F,60 kgs
Push Jerk 50,50,50,60,70F kgs

did a few extra rounds with pvc as noticed form was slipping as i was getting fatigued on the jerks.
must get a rack as still having to clean the bar each time which i cant do at 70kgs.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 02 January 2014 03:39 AM   [ Ignore ]   [ # 2 ]
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02/01/14

Handstand walk 100 meters

Subbed handstand shoulder touches against a wall because I really am not very good at this skill, I didnt time it just so I could work on teqnique more than anything else.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 02 January 2014 04:52 AM   [ Ignore ]   [ # 3 ]
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Jan 2, 2014

Getting some start of year baselines for crew and proper goal setting

Flexibility

2:00 pigeon stretch
20 unloaded good mornings
20 bulgarian split squats
2:00 bottom of the squat
2:00 down dog stretch

Crossfit total
Back squat
135 x 10
145 x 5
155 x 3
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1   20 lb pr

Deadlift
215 x 10
225 x 5
245 x 3
255 x1
265 x 1
275 x 1
285 x 1

Shoulder press
115 x 10
125 x 5
135 x 3
145 x 1
155 x 1
165 x 1

Fran weight scaled to 65 for proper thruster form and unbroken nature
21-15-9

65 lb thruster, chin up
5:48

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 02 January 2014 05:46 AM   [ Ignore ]   [ # 4 ]
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WU - stretch; foam roll; 100 Sus; 6 walking lunges; 10 BTN shoulder presses; 10 air squat; 5 box jumps

SWOD: Box Squat
135lbs x 6; 135lbs x 5; 225lbs x 5; 245lbs x 5; 265lbs x 5; 275lbs x 5; 295lbs x 5

Back Squat - 310lbs x 5; 310lbs x 5; 310lbs x 5

Bench Press
45lbs x 10; 95lbs (paused) x 8; 135lbs x 8 (paused); 185lbs x 5 (paused); 215lbs x 5; 215lbs x 5; 215lbs x 5

Later that night at Crossfit Nation….
WU - run 400m; 3 rounds of 10 walking lunges, 10 air squats, 8 ring rows

EMOM for 10 minutes - high hang snatch - 2 rounds at 95lbs; rest at 125lbs

“Nancy” - 5 rounds for time of:
Run 400m
15 overhead squats with 95lbs

Time - 16:16 - slower than last time (my Nancy PR) by a 1:40. Running in freezing rain might have something to do with it, and last time; I felt like I crushed it. Runs were slow; all OHS were unbroken.

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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: 02 January 2014 07:24 AM   [ Ignore ]   [ # 5 ]
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Morning all, 2 days to go until kick off of new training cycle . looking forward to hitting it again with Squat form change doing 12” box squat with wider stance and more hip glute involvement .
Elliptical today .30 minutes for Wife working at doing 2 5 minute legs at 9.0-9.5 mph 4 miles in 30 min.
Me 30 min. at 12.2 mph average.  6.1 miles I normally hold on to stationary handle. today I did 1 min stationary 1 min. moving handles 2 min stat. 2 min. moving 3 min stat. 3 min. moving handles.  heart rate got into 160s trying to maintain 12.2 so i went back to stationary handles for remainder of 30 minutes. Good Sweat session
Have a great day all.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 02 January 2014 08:01 AM   [ Ignore ]   [ # 6 ]
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buy in - different mobility excer.

CTB Pull-ups, C&J, Push-ups

15-12-9-6-3 reps for time of:
Chest to bar pull-up - assisted
30 kg Hang power clean and jerk
Push-up

cash out - stretching

clean and jerk: after first round broken into two set after 4 reps. I raised weight from 20 to 30 kg today. Had some impact on the flow.
All done unbroken besides hang power clean and jerks.

time 14:39

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Posted: 02 January 2014 09:21 AM   [ Ignore ]   [ # 7 ]
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Porch - Pack Scale
For time:
100 Double-unders
Then, Five rounds of:
60 pound Dumbbell deadlift, 10 reps
60 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders

Time - 26:44 Holy hell those 60# DB’s felt heavy.

Cash out with 20 minutes on the Eliptical Machine

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 02 January 2014 09:21 AM   [ Ignore ]   [ # 8 ]
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Push Press, Bent/Pendlay Rows, Russian Twists

Before: dyn WU

S/T: Deadlifts 5x5 70%
135x5, 185x3, 225x3
255x5x5

21-15-9
95# push press
95# bent rows (did Pendlays for rd 2)
20# wall ball Russian twists
4:54

Rested 1:00 then went for 30 unbroken DU. 13 or 14, then 3 or 4, then got all 30.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 02 January 2014 10:19 AM   [ Ignore ]   [ # 9 ]
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131228

“TK”

Pack:
Complete as many rounds as possible in 15 minutes of:
8 Strict Pull-ups
8 Box jumps, 28” box
12 Kettlebell swings, 1.5 pood (subbed 50 lb dumbbell)

Post rounds completed to comments.

6 rds + 8 pull ups + 8 box jumps + 5 db swings.  Finished rd in 15:15

First rd pull ups unbroken, 2nd 5-3, then 4-2-2 for rest.  Box jumps with step down, unbroken, all db swings unbroken

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M 52/5’10”/180

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Posted: 02 January 2014 10:49 AM   [ Ignore ]   [ # 10 ]
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W/U
3x 50 single-unders, 25 double-unders
stretch
3x Samson, squat, shoulder pass, back ext, sit-ups, rows, dips

131230
Pack
15-12-9-6-3
Pull-ups
Clean and jerks, 75#
Push-ups

20:37

$o
handstand/headstand work

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 02 January 2014 01:53 PM   [ Ignore ]   [ # 11 ]
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Gymnastic WU#1

Deadlift - 135x5, 195x5, 245x3, 285x3, 305x3, 325x5

Metcon:
AMRAP in 6 minutes of..
225lb Deadlift x5
24” box jump x10
Toes to bar x5

4 rounds + 5 DLs + 10 Box Jumps

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M/34/5’ 10”/182#

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Posted: 02 January 2014 02:23 PM   [ Ignore ]   [ # 12 ]
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20140102 Thu
Puppies Plus
Five rounds for time of:
15 Strict Push ups
82 pound Thruster, 9 reps
11:59

December was definitely an off month for CrossFit with Holidays, travel, and the sickness.  Looking forward to hitting it for the new year.  For the record, body aches from the flu combined with DOMS from 200 squats is not a good time.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 02 January 2014 03:52 PM   [ Ignore ]   [ # 13 ]
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Pack
Five rounds for time of:
15 Strict dips
105 pound Thruster, 9 reps

There should be no bend of the leg or hip in the strict dip.

19:52

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M/48/5’ 11”/220#

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Posted: 02 January 2014 03:54 PM   [ Ignore ]   [ # 14 ]
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am
Bench
45*12/65*8/95*5
125*5/145*5/155*5/155*5

Back Squat
165*20

pm
WU
500m row, DROMs, CFWUx1, handstand practice

WEDNESDAY 140101

Five rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Pack
Five rounds for time of:
15 Strict dips
105 pound Thruster, 9 reps
There should be no bend of the leg or hip in the strict dip.

Time
14:26.63

1. ‎1 ‎41.08
2. ‎2 ‎51.60
3. ‎3 ‎06.00
4. ‎3 ‎24.52
5. ‎3 ‎23.41


$O
splits - 3 min each

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M/47/5’10”/155

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Posted: 02 January 2014 04:29 PM   [ Ignore ]   [ # 15 ]
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Took a couple days off due to catching the stomach bug that’s been going around (happy new year to me). Feeling much better today, but took this slow, and left out metcon and core work.

B/I:
cfwu
stretch
ankle, hip, & shoulder mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-115-125-135 lbs
Trying to retrain myself to do low bar squats. Never really knew how to do them correctly, so I have been doing high bars until last week. Not setting any records here, but I think I’m getting my form down.

WOD:
Press:
1x10 @ 35 lbs
1x5 @ 45 lbs
5x1 @ 65-75-85-95-101(PR) lbs

Push press:
5x3 @ 65-75-85-95-95 lbs

Push Jerk:
5x5 @ 65-75-85-95-95 lbs

All sets from the floor.

C/O:
stretch

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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