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Monday, January 6th, 2014 - Rest Day
Posted: 05 January 2014 11:44 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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“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: 06 January 2014 02:28 AM   [ Ignore ]   [ # 1 ]
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rest day for me but i had some leftovers from the weekend:

Strength:
Bench press kg: 20x20, 5x40, 5x60, 5x75, 3x83.5
11x67.5kg

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M/47/80kg

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Posted: 06 January 2014 05:00 AM   [ Ignore ]   [ # 2 ]
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20140106 Mon
The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions
45 pound Back squat, 35 reps
35 Sit-ups
13:40
45 vice 35 pounds on last set of squats.

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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 05:51 AM   [ Ignore ]   [ # 3 ]
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Complete rest day for me.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 06 January 2014 06:09 AM   [ Ignore ]   [ # 4 ]
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AM WOD: WU - stretch; roll; run 400m; shoulder pass thrus; 45lb box squat; 115lb box squat; 135lb box squat

SWOD: Press
45lbs x 8; 65lbs x 8; 95lbs x 5; 115lbs x 5; 140lbs x 5; 145lbs x 5; 145lbs x 5; 145lbs x 5 (last set had to push press)

DWOD: Religion 3.0
Complete 5 rounds:
Front Squat – Max reps - 190lbs
Lateral Plyo Skier Hops - 20 reps

*All levels use use bodyweight for front squats
Post total front squat completed to comments.

Front squats were 8-8-8-8-8 at 190lbs

PM WOD At Crossfit Nation:
WU - 5 min DU practice; 3 Rounds of
10 good mornings
10 box step ups to 24” box
10 walking lunges
10 ring rows

20 Minute AMRAP of:
3 Deadlift at 185lbs
6 Bar over burpees (burpee then lateral jump over and back of bar is one rep)
18 Single Unders

13 rounds even

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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 06:44 AM   [ Ignore ]   [ # 5 ]
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Monday 140106 5 am start - garage 55 degrees

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 good-mornings w/45 pounds, 12 strict pull-ups, 12 strict dips (on stand) - No sit-ups (see wod).

WOD From:
Sunday 140105
The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions - sub Supermans
35 pound Back squat, 35 reps
35 Sit-ups

Time = 12:39

Squats were harder than I thought they would be, lactic acid attack struck quickly in the first round after 25 reps.  I still kept the weight on my back and shook out legs when needed, then just plugged away 1 at a time till set was done, same for second and third rounds.  Sit-ups were also were slow going after 20 reps in each set.  Supermans, not hard,  but my range of motion on those isn’t that great.  Looking for an inexpensive GHD!

$0 / SWOD:
Strict Press
45 x 10 , 65 x 5 , 75 x 5 , 85 x 5 , 85 x 5 ,  85 x 5 ,  45 x 15

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: 06 January 2014 07:48 AM   [ Ignore ]   [ # 6 ]
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Morning all. Bench day week 1

Lea Ann 5 min. warmup on elliptical
Bench press
44 x 10
66 x 10
77 x 6
88 x 5
99 x 1
110 x 1
121 x 1 paused
88 x 5 paused
99 x 5 paused
99 x 5 paused
circuit 3 rounds of
Air squats x 10
push ups x 10 modified
sit ups x 10 No time                      

Me. 5 min. Elliptical warm up                     http://vimeo.com/83508479
Bench press
44 x 20
88 x 10
132 x 5
176 x 5
220 x 3
275 x 1 paused
308 x 1 paused
325 x 1 paused
325 x 1 paused
325 x 1 paused
275 x 5 paused
281 x 5 paused
286 x 5 paused
Have a great day all

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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: 06 January 2014 07:51 AM   [ Ignore ]   [ # 7 ]
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David J H - 06 January 2014 06:44 AM

Monday 140106 5 am start - garage 55 degrees

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 good-mornings w/45 pounds, 12 strict pull-ups, 12 strict dips (on stand) - No sit-ups (see wod).

WOD From:
Sunday 140105
The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions - sub Supermans
35 pound Back squat, 35 reps
35 Sit-ups

Time = 12:39

Squats were harder than I thought they would be, lactic acid attack struck quickly in the first round after 25 reps.  I still kept the weight on my back and shook out legs when needed, then just plugged away 1 at a time till set was done, same for second and third rounds.  Sit-ups were also were slow going after 20 reps in each set.  Supermans, not hard,  but my range of motion on those isn’t that great.  Looking for an inexpensive GHD!

$0 / SWOD:
Strict Press
45 x 10 , 65 x 5 , 75 x 5 , 85 x 5 , 85 x 5 ,  85 x 5 ,  45 x 15

Have a great day everyone!

way to tough it out David.Good job .

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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: 06 January 2014 08:45 AM   [ Ignore ]   [ # 8 ]
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jennmedic - 06 January 2014 05:51 AM

Complete rest day for me.

Complete rest for me too! I need it.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 06 January 2014 08:47 AM   [ Ignore ]   [ # 9 ]
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Calorie Row, Squats, Pullups, Pushups

Before: wall ball ladder (1-8), dyn WU

S/T: Press 45x5, 65x3, 95x3
1x5 @80% (115)
Push Press 2x5 @75% (145)
Push Jerk 3x5 @70% (145)

4:00 AMRAP
8 calorie row (sub for 20 DU because of knee)
20 squats
4:00 AMRAP
10 pullups
10 pushups
3 rds + 8 cal row for first part, 4 rds even for second. Have really lost a lot of ground on pushups.

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

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Posted: 06 January 2014 09:50 AM   [ Ignore ]   [ # 10 ]
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5 x back squat. Pull-ups, box jumps.

Warmup
Mobility drills
Planks
Bear crawls
Lunges
Wall squats

Strength
Back squat 5-5-5
In kg: 60-70-75(F, 3)

5 x 70 kg and 3 x 75 kg matches my PR:s

Metcon
4 RFT
15 pull-ups, black band
15 box jumps, 60 cm

Time: 11:43

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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: 06 January 2014 09:50 AM   [ Ignore ]   [ # 11 ]
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Glorybelle - 06 January 2014 08:45 AM
jennmedic - 06 January 2014 05:51 AM

Complete rest day for me.

Complete rest for me too! I need it.

That makes at least 3 of us!

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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: 06 January 2014 09:51 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 06 January 2014 07:48 AM

Morning all. Bench day week 1

Lea Ann 5 min. warmup on elliptical
Bench press
44 x 10
66 x 10
77 x 6
88 x 5
99 x 1
110 x 1
121 x 1 paused
88 x 5 paused
99 x 5 paused
99 x 5 paused
circuit 3 rounds of
Air squats x 10
push ups x 10 modified
sit ups x 10 No time

Me. 5 min. Elliptical warm up
Bench press
44 x 20
88 x 10
132 x 5
176 x 5
220 x 3
275 x 1 paused
308 x 1 paused
325 x 1 paused
325 x 1 paused
325 x 1 paused
275 x 5 paused
281 x 5 paused
286 x 5 paused
Have a great day all             Video later today.

Great bench work today, keep it up.

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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: 06 January 2014 10:29 AM   [ Ignore ]   [ # 13 ]
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Smokey - 06 January 2014 09:51 AM
OPG57 - 06 January 2014 07:48 AM

Morning all. Bench day week 1

Lea Ann 5 min. warmup on elliptical
Bench press
44 x 10
66 x 10
77 x 6
88 x 5
99 x 1
110 x 1
121 x 1 paused
88 x 5 paused
99 x 5 paused
99 x 5 paused
circuit 3 rounds of
Air squats x 10
push ups x 10 modified
sit ups x 10 No time

Me. 5 min. Elliptical warm up
Bench press
44 x 20
88 x 10
132 x 5
176 x 5
220 x 3
275 x 1 paused
308 x 1 paused
325 x 1 paused
325 x 1 paused
325 x 1 paused
275 x 5 paused
281 x 5 paused
286 x 5 paused
Have a great day all             Video later today.

Great bench work today, keep it up.

Thanks Smokey, Enjoy the rest day my friend.

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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: 06 January 2014 10:58 AM   [ Ignore ]   [ # 14 ]
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Glorybelle - 06 January 2014 08:45 AM
jennmedic - 06 January 2014 05:51 AM

Complete rest day for me.

Complete rest for me too! I need it.

I needed it too. Have a good one Glorybelle

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 06 January 2014 11:03 AM   [ Ignore ]   [ # 15 ]
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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

FRIDAY 140103

“Hard Cindy”
Pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 20” box
15 Squats holding a 25 pound plate

6 rounds + 5 pullups + 10 pushups + 9 squats

$o
handstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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