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Friday, January 10th, 2014 - Rest Day
Posted: 09 January 2014 07:31 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: 10 January 2014 05:35 AM   [ Ignore ]   [ # 1 ]
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LONG RUN DAY: 16 K IN 1 HOUR AND 48 min

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M/44/6´/185
CF since 08/01/2013

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Posted: 10 January 2014 05:46 AM   [ Ignore ]   [ # 2 ]
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WU - stretch; roll; run 400m

SWOD: Power Clean
115lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3; 195lbs x 3; 195lbs x 3; 195lbs x 3

Conditioning:
Complete 8 rounds:
Sprint 60 yards or Row 250 meters
*Rest 30 seconds between efforts

Sprints: 10:44, 10:04, 10:52, 09:77, 10:12, 09:30, 09:83 (clock failure on one round)

then…
Complete as many rounds as possible in 8 minutes of:
155 lb Power Cleans to Push Press –  5 reps
Dips – 5 reps

4 rounds plus 2 clean and push presses as Rx’d

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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: 10 January 2014 05:55 AM   [ Ignore ]   [ # 3 ]
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eagr - 10 January 2014 05:35 AM

LONG RUN DAY: 16 K IN 48 min

16 k !  thats a 10 mile run!! Thats some distance for 48 minutes = 4.48 minute miles. Did you mean 10k?  which would be 8 min. per mile for 6 miles.  Great job eagr.

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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: 10 January 2014 05:57 AM   [ Ignore ]   [ # 4 ]
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Murph99 - 10 January 2014 05:46 AM

WU - stretch; roll; run 400m

SWOD: Power Clean
115lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3; 195lbs x 3; 195lbs x 3; 195lbs x 3

Conditioning:
Complete 8 rounds:
Sprint 60 yards or Row 250 meters
*Rest 30 seconds between efforts

Sprints: 10:44, 10:04, 10:52, 09:77, 10:12, 09:30, 09:83 (clock failure on one round)

then…
Complete as many rounds as possible in 8 minutes of:
155 lb Power Cleans to Push Press –  5 reps
Dips – 5 reps

4 rounds plus 2 clean and push presses as Rx’d

Good heavy sets on the power cleans Murph.

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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: 10 January 2014 06:00 AM   [ Ignore ]   [ # 5 ]
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OPG57 - 10 January 2014 05:57 AM
Murph99 - 10 January 2014 05:46 AM

WU - stretch; roll; run 400m

SWOD: Power Clean
115lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3; 195lbs x 3; 195lbs x 3; 195lbs x 3

Conditioning:
Complete 8 rounds:
Sprint 60 yards or Row 250 meters
*Rest 30 seconds between efforts

Sprints: 10:44, 10:04, 10:52, 09:77, 10:12, 09:30, 09:83 (clock failure on one round)

then…
Complete as many rounds as possible in 8 minutes of:
155 lb Power Cleans to Push Press –  5 reps
Dips – 5 reps

4 rounds plus 2 clean and push presses as Rx’d

Good heavy sets on the power cleans Murph.

Thanks; I love the new AVI. All you need is a pint of Guinness in the other hand.

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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: 10 January 2014 06:08 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 10 January 2014 06:00 AM
OPG57 - 10 January 2014 05:57 AM
Murph99 - 10 January 2014 05:46 AM

WU - stretch; roll; run 400m

SWOD: Power Clean
115lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3; 195lbs x 3; 195lbs x 3; 195lbs x 3

Conditioning:
Complete 8 rounds:
Sprint 60 yards or Row 250 meters
*Rest 30 seconds between efforts

Sprints: 10:44, 10:04, 10:52, 09:77, 10:12, 09:30, 09:83 (clock failure on one round)

then…
Complete as many rounds as possible in 8 minutes of:
155 lb Power Cleans to Push Press –  5 reps
Dips – 5 reps

4 rounds plus 2 clean and push presses as Rx’d

Good heavy sets on the power cleans Murph.

Thanks; I love the new AVI. All you need is a pint of Guinness in the other hand.

Thanks,I prefer a pint of Henninger, Never did like the bitters much. have a Great weekend

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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: 10 January 2014 06:12 AM   [ Ignore ]   [ # 7 ]
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OPG57 - 10 January 2014 06:08 AM
Murph99 - 10 January 2014 06:00 AM
OPG57 - 10 January 2014 05:57 AM
Murph99 - 10 January 2014 05:46 AM

WU - stretch; roll; run 400m

SWOD: Power Clean
115lbs x 3; 115lbs x 3; 135lbs x 3; 155lbs x 3; 185lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3; 195lbs x 3; 195lbs x 3; 195lbs x 3

Conditioning:
Complete 8 rounds:
Sprint 60 yards or Row 250 meters
*Rest 30 seconds between efforts

Sprints: 10:44, 10:04, 10:52, 09:77, 10:12, 09:30, 09:83 (clock failure on one round)

then…
Complete as many rounds as possible in 8 minutes of:
155 lb Power Cleans to Push Press –  5 reps
Dips – 5 reps

4 rounds plus 2 clean and push presses as Rx’d

Good heavy sets on the power cleans Murph.

Thanks; I love the new AVI. All you need is a pint of Guinness in the other hand.

Thanks,I prefer a pint of Henninger, Never did like the bitters much. have a Great weekend

You too; have a great weekend Guy.

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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: 10 January 2014 06:29 AM   [ Ignore ]   [ # 8 ]
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OPG57 - 10 January 2014 05:55 AM
eagr - 10 January 2014 05:35 AM

LONG RUN DAY: 16 K IN 48 min

16 k !  thats a 10 mile run!! Thats some distance for 48 minutes = 4.48 minute miles. Did you mean 10k?  which would be 8 min. per mile for 6 miles.  Great job eagr.

JAJAJAJAJAJA SORRY ... 1 HOUR AND 48 MIN ....

USAIN BOLT AND me , JEJEJEJE

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M/44/6´/185
CF since 08/01/2013

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Posted: 10 January 2014 06:30 AM   [ Ignore ]   [ # 9 ]
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Rest day,  Squats tomorrow

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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: 10 January 2014 06:40 AM   [ Ignore ]   [ # 10 ]
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eagr - 10 January 2014 06:29 AM
OPG57 - 10 January 2014 05:55 AM
eagr - 10 January 2014 05:35 AM

LONG RUN DAY: 16 K IN 48 min

16 k !  thats a 10 mile run!! Thats some distance for 48 minutes = 4.48 minute miles. Did you mean 10k?  which would be 8 min. per mile for 6 miles.  Great job eagr.

JAJAJAJAJAJA SORRY ... 1 HOUR AND 48 MIN ....

USAIN BOLT AND I , JEJEJEJE

Thats still a very long run, Great Job! have a Great Weekend

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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: 10 January 2014 09:15 AM   [ Ignore ]   [ # 11 ]
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Thrusters, Ring Pushups

Before: 50 cal on the Airdyne, dyn WU

S/T: Deadlift 5x5 80% (292)
135x5, 185x3, 225x2
5s, 275, 280, 285, 290 (+15 PR from last August, not too hard), 290

3 RFT
10 Thrusters 135 (10, 5-4-F-1, 4-2-F-1-3)
10 ring pushups (10, 4-3-3, 4-3-3)
7:58

An exercise in muscle failure management.

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

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Posted: 10 January 2014 10:30 AM   [ Ignore ]   [ # 12 ]
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Back squat

Warmup
Mobility
Hollow rocks

WOD
Back squat 5-5-5-5-5-5
In kg: 50-60-60-70-72.5(F, 2)-72.5(PR)

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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: 10 January 2014 11:00 AM   [ Ignore ]   [ # 13 ]
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W/U
5:00 jumping rope
stretch
3x Samson, squat, shoulder pass, back extension, sit-up, row

140107
Pack
Three rounds for time of:
3 Strict handstand push-ups 3 first round, 3(f) second, and failed on second kip in third round did 6 dumbbell press
15 strict bar dips
9 Strict push-ups
12 Strict pull-ups

12:46

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 10 January 2014 11:15 AM   [ Ignore ]   [ # 14 ]
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Competing tomorrow; rest day

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M/25/5’11”/200

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Posted: 10 January 2014 12:08 PM   [ Ignore ]   [ # 15 ]
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Gymnastic WU#1

Deadlift - 135x5, 185x5, 235x3, 275x5, 315x5, 330x5

5 rounds for time of:
175lbs Front Squat x5
24” Box Jump x10

5:50

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M/34/5’ 10”/182#

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