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Sunday, January 5th, 2014 - Back squat, GHD Sit-ups, Back extensions
Posted: 05 January 2014 06:09 PM   [ Ignore ]   [ # 31 ]
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The Porch
For time:
95 pound Back squat,35 reps
35 GHD Sit-ups
75 pound Back squat, 35 reps
35 Back extensions
55 pound Back squat, 35 reps
35 GHD Sit-ups

12:27

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 05 January 2014 06:14 PM   [ Ignore ]   [ # 32 ]
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GarageCFer - 05 January 2014 03:38 PM

35 back squats @ 95#
35 GHD sit ups
35 back squats @ 75#
35 back extensions
35 back squats @ 55#
35 GHD sit ups

13:42

Spent 30 min on muscle up practice as my buy in and got my first muscle up! Couldn’t get a second one but at least I know they’re in there.

Congrats on your first MU, and good time on the WOD.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 05 January 2014 06:21 PM   [ Ignore ]   [ # 33 ]
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a.logan06 - 05 January 2014 05:28 PM

I Decided to check my ego at the door big time and begin from the bottom instead of trying to lift weight that i wasnt ready for yet. Just bc i can get it on a 3 rep max doesnt mean i can do it in sets of 30 or 50. Figured if i can do the prescribed but i am taking to many rest for way to long im missing the point of crossfit.

Very wise move. Keep at it and you’ll be adding weight without slowing yourself down. Good job.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 05 January 2014 07:12 PM   [ Ignore ]   [ # 34 ]
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RUN WOD: 5 MILES IN 48 MIN

CROSSFIT WOD:  Pack
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
25 pound Dumbbell thruster, 8 reps
25 pound Dumbbell walking lunge, 12 steps

4 ROUNDS

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M/44/6´/185
CF since 08/01/2013

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Posted: 05 January 2014 07:21 PM   [ Ignore ]   [ # 35 ]
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Rest day. I’m going to give the outlaw way a go starting tomorrow. I will continue to post here, however.

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

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Posted: 05 January 2014 07:22 PM   [ Ignore ]   [ # 36 ]
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AtomicDawg - 05 January 2014 04:42 PM

The Pack
For time:
65 pound Back squat,35 reps
35 70 Abmat Sit-ups
55 pound Back squat, 35 reps
35 70 Supermen Back extensions
35 pound Back squat, 35 reps
35 70 Abmat Sit-ups

20:41

D’oh!  I thought the Pack scaling called for GHD sit-ups, and since I don’t own a GHD, I did 2x Abmat sit-ups; turns out these were supposed to be regular sit-ups.  I also subbed 2x Supermen for Back extensions.

Mistakes like that make look much closer before you start each WOD. I did the row/snatch backwards and the other day I almost missed the push-ups part of a WOD until right before I hit the timer.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 05 January 2014 07:32 PM   [ Ignore ]   [ # 37 ]
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No equipment at home, so ....
5k row
32:16

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 05 January 2014 08:05 PM   [ Ignore ]   [ # 38 ]
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Smokey - 05 January 2014 06:09 PM

The Porch
For time:
95 pound Back squat,35 reps
35 GHD Sit-ups
75 pound Back squat, 35 reps
35 Back extensions
55 pound Back squat, 35 reps
35 GHD Sit-ups

12:27

You made it through that one fairly Quick. Good work Smokey. Are you going to be getting back to the Cycling this summer? Take care

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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: 05 January 2014 08:31 PM   [ Ignore ]   [ # 39 ]
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MNtiger73 - 05 January 2014 11:54 AM

Today’s workout:

Buy-in: 11 squats and 3 burpees (as per the 30-day challenge I’m in); brief run-through of the movements required for the WOD.
WOD:
Puppies Plus:
For time:
30 pound Back squat, 15 reps
20 Sit-ups
20 pound Back squat, 15 reps
20 Back extensions
10 pound Back squat, 15 reps
20 Sit-ups

Time: 6:48.7

Broken back squats in the last two sets, 2-3 breaks per set. I think my quads were starting to run out of starch a little, aided and abetted by the 30-day challenge and especially all that stair climbing yesterday. Sit-ups and back extensions not that hard, all unbroken. A solid, satisfying effort taking a little less time than I had originally projected for it (I figured somewhere in the 10-12 minute range).

Cash-out: 15 minutes elliptical, 235 calories burned. Sold out nicely here too.

All things considered, I’m looking forward to a day of just squats/burpees and elliptical or possibly stationary bike or running. I was especially grateful for the off day from push-ups and upper body work today.

Doing Great MNTiger73.You have earned a rest day after the last 3

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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: 05 January 2014 08:51 PM   [ Ignore ]   [ # 40 ]
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Puppies and Buttercups
For time:
65 pound Back squat, 15 reps 0:34
15 Sit-ups                     0:43
55 pound Back squat, 15 reps 0:48
15 Back extensions           0:47
45 pound Back squat, 15 reps 0:55
15 Sit-ups                     0:56
  4:42.
I probably could have bumped up the reps to 20, but I’m pretty sore and looking forward to the rest day.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 05 January 2014 09:15 PM   [ Ignore ]   [ # 41 ]
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For time:

  35 x Back squat @ 65 lbs.
  35 x Sit-up
  35 x Back squat @ 55 lbs.
  35 x Back extension
  35 x Back squat @ 45 lbs.
  35 x Sit-up

Time: 0:15:18

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http://sockmonkeyx.wordpress.com/about/

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Posted: 06 January 2014 02:20 AM   [ Ignore ]   [ # 42 ]
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GarageCFer - 05 January 2014 03:38 PM

35 back squats @ 95#
35 GHD sit ups
35 back squats @ 75#
35 back extensions
35 back squats @ 55#
35 GHD sit ups

13:42

Spent 30 min on muscle up practice as my buy in and got my first muscle up! Couldn’t get a second one but at least I know they’re in there.

Congrats on the first muscle up!

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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: 06 January 2014 04:18 AM   [ Ignore ]   [ # 43 ]
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The Pack
For time:
65 pound Back squat,30 reps
30 Sit-ups
55 pound Back squat, 30 reps
30 Back extensions
45 pound Back squat, 30 reps
30 Sit-ups

14 minutes

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M/30/5’9”/156

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Posted: 06 January 2014 04:58 AM   [ Ignore ]   [ # 44 ]
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20140105 Sun
Rest

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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: 06 January 2014 09:35 AM   [ Ignore ]   [ # 45 ]
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OPG57 - 05 January 2014 08:05 PM
Smokey - 05 January 2014 06:09 PM

The Porch
For time:
95 pound Back squat,35 reps
35 GHD Sit-ups
75 pound Back squat, 35 reps
35 Back extensions
55 pound Back squat, 35 reps
35 GHD Sit-ups

12:27

You made it through that one fairly Quick. Good work Smokey. Are you going to be getting back to the Cycling this summer? Take care

Haven’t been on my bike in what feels like forever and it’s been feeling like an orphan! Will make it a resolution to get back in the saddle this year, starting with some spin classes - deep snow and cold here, no outdoors cycling until April, if lucky!

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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