2 of 3
2
Monday, January 6th, 2014 - Rest Day
Posted: 06 January 2014 11:54 AM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3407
Joined  2013-07-26
jennmedic - 06 January 2014 10:58 AM
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

Shame on you 2 Loafers ;^) Have a good one Guys

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 06 January 2014 11:57 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3407
Joined  2013-07-26
Smokey - 06 January 2014 09:50 AM
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!

You need it cause you’re an old geezer like me. LOL! :^)Enjoy the day Smokey

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 06 January 2014 12:29 PM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

w/u
3x10 jumping jacks
arm circles ,twists, chest opener
straight leg march
3x
invert on rings
burgner w/u 5’s

10’s
ball slam #30
stone to shoulder 70#

WOD
press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5

press 33-36-38-40-41kg
push press 42-44-46-47-48
push jerk 49f- 40-42-42-44-46x4


take away is jerks need work.

 Signature 

CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

Profile
 
 
Posted: 06 January 2014 12:43 PM   [ Ignore ]   [ # 19 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  59
Joined  2013-10-18

Back squat, GHD Sit-ups, Back extensions

WU
5 min on treadmill, .4 miles (First time I have run in two weeks due to my post-marathon pinched nerve)
15 min Yoga/hip,back, ham stretches

The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions
35 45 pound Back squat, 35 reps
35 Sit-ups

14:30

I was surprised to find that I was well within the bell curve for this time.  Pretty stoked!!

REHAB
3 sets
Incline Push Up X30
Donkey Kick Backx10 per leg
Fire Hydrant x10 per leg
Lying Hip thrust x20
Side Plank Hip Lift x 10 per side
Ab Mat SU x20

 Signature 

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

Profile
 
 
Posted: 06 January 2014 12:47 PM   [ Ignore ]   [ # 20 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  774
Joined  2012-02-26

Day 1 following The Outlaw Way

WOD 140106:

BBG
1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.

Strength/Skill
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

1)105
2)90

a)9,8,8
b)85,85,90

(I did these wrong.  You’re supposed to do 1 round of a, then 1 round of b, then a, etc… I did all of a, then all of b)

Cond:
2 rounds at 95#

I lost time with broken TTB and double unders, obviously didn’t even get to burpees.

 Signature 

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

Profile
 
 
Posted: 06 January 2014 01:11 PM   [ Ignore ]   [ # 21 ]
Puppy Dawg
Avatar
Rank
Total Posts:  8
Joined  2013-12-31

WU, and than:

WOD SUNDAY 140105
The Pack

For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions
35 pound Back squat, 35 reps
35 Sit-ups
Did it in13:00
I was ok with the sit-ups, but my legs were on fire. Rest day tomorrow for sure!

 Signature 

D. Starman
M/19/180cm/84kg

Profile
 
 
Posted: 06 January 2014 01:21 PM   [ Ignore ]   [ # 22 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  666
Joined  2011-08-28

140105

The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups (decline)
55 pound Back squat, 35 reps
35 Back extensions
35 45 pound Back squat, 35 reps
35 Sit-ups (Abmat)

Time: 8:50

All sets unbroken.  Did take some time to change weight - 5 lb plates are stubbornly sticky.  First set of sits up done on the decline bench, max slope.  Last set done Abmat, BrandX standard.  Back extensions were hip extensions.

Preceeded with:

Back Squats

205x3
225x3
245x5
165x12

I meant to do 3 sets of 5 - brain fart - didn’t realize until right after I put bar down after 2nd set.  Last rep was a struggle so I’ll go back to 3s next week.  Did only 12 on the high rep set to save some juice for the above wod

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 06 January 2014 01:39 PM   [ Ignore ]   [ # 23 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  524
Joined  2012-11-24
jchcrawk - 06 January 2014 12:47 PM

Day 1 following The Outlaw Way

WOD 140106:

BBG
1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.

Strength/Skill
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

1)105
2)90

a)9,8,8
b)85,85,90

(I did these wrong.  You’re supposed to do 1 round of a, then 1 round of b, then a, etc… I did all of a, then all of b)

Cond:
2 rounds at 95#

I lost time with broken TTB and double unders, obviously didn’t even get to burpees.

Nice work jchcrawk. There’s nothing wrong with scaling the conditioning back even further. Remember that Rudy is programming for games level athletes.

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 06 January 2014 01:39 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  524
Joined  2012-11-24

Outlaw 131227:

15 min to establish a 1RM Snatch.
Kilos: 60-65-70-75-80F. No power snatches. First time I’ve squat snatched bodyweight. 80kg looped forward, no chance of recovery.

a) 3X3/4 Strict Press / Push Press, 50kg, rest 90 sec.
b) 3X15 Goodmornings, 40kg, rest 90 sec.

Dropped the metcon.

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 06 January 2014 01:51 PM   [ Ignore ]   [ # 25 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  774
Joined  2012-02-26
ausman - 06 January 2014 01:39 PM
jchcrawk - 06 January 2014 12:47 PM

Day 1 following The Outlaw Way

WOD 140106:

BBG
1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.

Strength/Skill
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

1)105
2)90

a)9,8,8
b)85,85,90

(I did these wrong.  You’re supposed to do 1 round of a, then 1 round of b, then a, etc… I did all of a, then all of b)

Cond:
2 rounds at 95#

I lost time with broken TTB and double unders, obviously didn’t even get to burpees.

Nice work jchcrawk. There’s nothing wrong with scaling the conditioning back even further. Remember that Rudy is programming for games level athletes.

Thanks, and I will keep that in mind.  I knew I couldn’t do the shoulder to over head at the male weights, and I have seen that generally pack scaling (my level) on here is around women’s weight for most WODs so that’s why I went with 95#.  As I was doing the workout I thought about the fact that maybe I should have scaled the number of TTB or DUs to get more rounds, but I just went with what I had.  Today was my first day using my new Rogue sr-1 rope and I think I need to shorten it a little more to help with DU, but I didn’t have tools with me when working out to adjust it on the fly.

Also, I can see how I could leave out some of the work for time constraints, like you suggested in the other thread.  There is plenty of work in one of these even if you don’t get to the conditioning.

 Signature 

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

Profile
 
 
Posted: 06 January 2014 01:58 PM   [ Ignore ]   [ # 26 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4636
Joined  2007-11-13

warm up
MOBs
50reps bandy tricep pulls (vertical & horizontal)
50 squats

Lift
BS
[4@95;3@135;2@165;2@185 warm up]
Attempt 15x2reps@195; got 16x2 (1 extra set…) EMOM for 16min
Debrief- ALL to 16inch bench.  Felt good. 

8min REST, then…

WOD (HEAVILY SCALED AND MODIFIED from BrandX 1/6/14)
EMOM for 14min of:
evens- t2b (10reps)
odds- plank hold (30sec)
8min REST, then…
5rds for time of:
10 ring dips
300m C2 row
TOTAL TIME=12:10 (1:55/2:30/2:30/2:40/2:35)

All dips were 6,4 (pleased).  C2 pieces were 61/62/62/63/61sec.

 Signature 

44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

Profile
 
 
Posted: 06 January 2014 01:58 PM   [ Ignore ]   [ # 27 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07
OPG57 - 06 January 2014 11:57 AM
Smokey - 06 January 2014 09:50 AM
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!

You need it cause you’re an old geezer like me. LOL! :^)Enjoy the day Smokey

“Old” Slackers, unite!

 Signature 

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

Profile
 
 
Posted: 06 January 2014 02:43 PM   [ Ignore ]   [ # 28 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  409
Joined  2007-02-10

warmup row, stretch

12-9-6
pullups
hang clean & jerk 45#
strict pushups

9:07

$out

jog w dog 10 min

 Signature 

M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

Profile
 
 
Posted: 06 January 2014 03:12 PM   [ Ignore ]   [ # 29 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24

-17 degrees out here today which made it 7 degrees in my garage. This is the first time I worked with long johns on. LOL.

Gymnastic WU #1
5 rounds of
kickup to handstand x3
ring push ups x5
tripod/frog stand x10 seconds

3 rounds of
60lbs overhead squat x10
60lbs sumo deadlift x10

SWOD
Squat - 135x5, 185x5, 235x3, 295x3, 300x3, 300x3, 300x3
I had to go into the house between sets to keep warm.

Cash out:
3 rounds for time of
30 double unders
2 rope climbs, 15 ft

4:15 - hands were painfully cold at this point.

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 06 January 2014 03:56 PM   [ Ignore ]   [ # 30 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  592
Joined  2011-10-24

am
back squat
45*10/95*5/135*3/185*1
210*3/230*3/240*3

pm
wu
DROMs, 500m row, forward rolls

wod

FRIDAY 140103

“Hard Cindy”

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 45 pound plate

pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 20-24” box
15 Squats holding a 25 pound plate

11 rounds + 14 squats

notes
Started squats holding the plate in front but quickly decided against it. The plate on the back for the rest of the WOD. Push-ups unbroken first six rounds, then 8+2 or 7+3.

$o
stretching

 Signature 

M/47/5’10”/160

Profile
 
 
   
2 of 3
2