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Monday, January 13th, 2013 - Back extension, GHD sit-up, OHS
Posted: 12 January 2014 05:16 PM   [ Ignore ]
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MONDAY 140113

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

Post time to comments and then practice handstands for 20 minutes, focusing on controlled descents.

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. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

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: 13 January 2014 05:25 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d
Women: 95#

Porch
18-15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 115#/85#

Pack
15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 95#/65#

Pups
15-12-9-6-3
Back extension
Sit-ups
Overhead squats, PVC-45#

As GD has said before, if you are not experienced with GHD sit-ups, be careful. Scale the number of reps liberally or do traditional sit-ups. Further, this is the kind of workout in which you can mix and match your scaling in terms of reps and load to get the most bang for your buck.

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/48/5’6”/161#

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Posted: 13 January 2014 06:05 AM   [ Ignore ]   [ # 2 ]
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wu: yes

21-18-15-12-9-6-3 reps for time of:
Back extension
Sit-up with 8 lbs medicine ball
65 pound Overhead Squat

12:48

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M/44/6´/185
CF since 08/01/2013

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Posted: 13 January 2014 07:17 AM   [ Ignore ]   [ # 3 ]
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WU - stretch; KB clean and press 25lbs; 12 pushups

SWOD: Squat
Box Squats to 13” box - 135lbs x 5; 225lbs x 5; 245lbs x 5; 245lbs x 5; 275lbs x 5; 295lbs x 5;
315lbs x 2; 315lbs x 2; 315lbs x 2; 315lbs x 1 (3 burpee box jumps to 20” box between sets)

Press
45lbs x 5; 65lbs x 5; 95lbs x 5; 115lbs x 5; 135lbs x 5;
145lbs x 5; 145lbs x 5; 145lbs x 5


PM WOD at Crossfit Nation…....
Strength: EMOM 10 minutes 2 squat cleans - 4 rounds at 155lbs and 6 rounds at 175lbs

WOD: AMRAP 12 minutes of
50 single unders
10 tuck jumps
20 kettlebell swings with 1.5 pood
10 toes to bar

4 full rounds completed

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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: 13 January 2014 07:43 AM   [ Ignore ]   [ # 4 ]
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Murph99 - 13 January 2014 07:17 AM

WU - stretch; KB clean and press 25lbs; 12 pushups

SWOD: Squat
Box Squats to 13” box - 135lbs x 5; 225lbs x 5; 245lbs x 5; 245lbs x 5; 275lbs x 5; 295lbs x 5;
315lbs x 2; 315lbs x 2; 315lbs x 2; 315lbs x 1 (3 burpee box jumps to 20” box between sets)

Press
45lbs x 5; 65lbs x 5; 95lbs x 5; 115lbs x 5; 135lbs x 5;
145lbs x 5; 145lbs x 5; 145lbs x 5

That was an interesting twist. Sounds like you just created the Murph2. Have a great day Chris.

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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: 13 January 2014 07:52 AM   [ Ignore ]   [ # 5 ]
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Bench day
Wife elliptical 5 min. warm up
Bench with pauses
44 x 10
66 x 10
88 x 5 paused
99 x 1 paused
110 x 1 paused
126 x 1 paused
99 x 5 paused
110 x 5 paused
110 x 5 paused
My Bench

44 x 20 bar
88 x 5
132 x 5
176 x 3
220 x 2 paused
275 x 1 paused
308 x 1 paused
330 x 1 paused
336 x 1 paused yes 336 not typo                 Todays Bench http://vimeo.com/84071620
330 x 1 paused
308 x 2 paused
281 x 5 paused
286 x 5 paused
292 x 4 paused   wanted 5 but not at cost of sloppy form.  Will load video later on form.  Here’s an older video of me doing 429 x 1 wearing Bench shirt.This was after I stopped Olympic lifting. 2006 or 2007 , my best raw touch and go was back up to 380 x 1 at this time.This is why I don’t give people credit for what gear does for them. Have a great day all   http://vimeo.com/84010036

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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: 13 January 2014 08:07 AM   [ Ignore ]   [ # 6 ]
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OPG57 - 13 January 2014 07:52 AM

Bench day
Wife elliptical 5 min. warm up
Bench with pauses
44 x 10
66 x 10
88 x 5 paused
99 x 1 paused
110 x 1 paused
126 x 1 paused
99 x 5 paused
110 x 5 paused
110 x 5 paused
My Bench

44 x 20 bar
88 x 5
132 x 5
176 x 3
220 x 2 paused
275 x 1 paused
308 x 1 paused
330 x 1 paused
336 x 1 paused yes 336 not typo
330 x 1 paused
308 x 2 paused
281 x 5 paused
286 x 5 paused
292 x 4 paused   wanted 5 but not at cost of sloppy form.  Will load video later on form.  Here’s an older video of me doing 429 x 1 wearing Bench shirt.This was after I stopped Olympic lifting. 2006 or 2007 , my best raw touch and go was back up to 380 x 1 at this time.This is why I don’t give people credit for what gear does for them. Have a great day all   http://vimeo.com/84010036

336 awesome.

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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: 13 January 2014 08:08 AM   [ Ignore ]   [ # 7 ]
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Warm Up

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
120 pound Overhead Squat

16:32

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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: 13 January 2014 08:27 AM   [ Ignore ]   [ # 8 ]
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jennmedic - 13 January 2014 08:07 AM
OPG57 - 13 January 2014 07:52 AM

Bench day
Wife elliptical 5 min. warm up
Bench with pauses
44 x 10
66 x 10
88 x 5 paused
99 x 1 paused
110 x 1 paused
126 x 1 paused
99 x 5 paused
110 x 5 paused
110 x 5 paused
My Bench

44 x 20 bar
88 x 5
132 x 5
176 x 3
220 x 2 paused
275 x 1 paused
308 x 1 paused
330 x 1 paused
336 x 1 paused yes 336 not typo
330 x 1 paused
308 x 2 paused
281 x 5 paused
286 x 5 paused
292 x 4 paused   wanted 5 but not at cost of sloppy form.  Will load video later on form.  Here’s an older video of me doing 429 x 1 wearing Bench shirt.This was after I stopped Olympic lifting. 2006 or 2007 , my best raw touch and go was back up to 380 x 1 at this time.This is why I don’t give people credit for what gear does for them. Have a great day all   http://vimeo.com/84010036

336 awesome.

Thanks Wes.I’m using 2nd rep as a prep for next week when top sets will be 336 x 1   341 x 1   336 x 1 308 x 3 all paused. then sets of 292 x 5 paused. Have a Great day.

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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: 13 January 2014 08:30 AM   [ Ignore ]   [ # 9 ]
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jennmedic - 13 January 2014 08:08 AM

Warm Up

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
120 pound Overhead Squat

16:32

Good job, I bet you felt yours wrists on those high rep sets.Have a Great day Wes.

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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: 13 January 2014 08:57 AM   [ Ignore ]   [ # 10 ]
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Grace

Before: 50 cal Airdyne, dyn WU

S/T: back squats
135x5, 165x3, 185x2
195x20

Grace
30 CJ 135
3:30 (PR by :02 from last August. Not a lot of metcon PRs these days, so I’ll take it.)

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

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Posted: 13 January 2014 09:49 AM   [ Ignore ]   [ # 11 ]
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1/2 Murph

Warm-up:  Rowing

1/2 Murph

For Time:
Run 1/2 mile
50 Pull-ups
100 Push-ups
150 Squats
Run 1/2 Mile

26:14

Cool-Down:  Handstands, streatching

First post-holiday, post-head cold WOD.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 13 January 2014 09:51 AM   [ Ignore ]   [ # 12 ]
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Pack
15-12-9-6-3
Back extension 2x Supermen
GHD sit-ups 2x Anchored Abmat sit-ups
Overhead squats, 95#

16:50

I don’t have a GHD (yet), so I subbed 2x Supermen and Abmat sit-ups (i.e., 30-24-18-12-6) the number of Back extensions and GHD sit-ups.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 13 January 2014 10:18 AM   [ Ignore ]   [ # 13 ]
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Jan 13, 2014

5 am wod with crew

Mobility
2 min bottom of squat
15 sotts press at bottom behind the neck with 45 lbs staying as erect as possible
10 ohs position start at botttom and “bounce” out of squat to standing with 45 lb
2 min pigeon stretch
2 min banded shoulder traction
3 x 50 yard jog to sprint

Deadlift
5 x 165 warm up and 10 x 45 lb good mornings
10 x 195
5 x 235
2 x 245
2 x 255
1 x 265
3 x 275 (failed both times) will try again next week.  Brad (workout bud) hit it with three good pulls

WOD
3 rounds
15 x burpee box jumps (24 inch)
15 wall-ball sit ups toss ball to square on wall then catch and repeat
15 chest to bar pull ups

Hard and kind of a fun “suck” to embrace.

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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: 13 January 2014 11:36 AM   [ Ignore ]   [ # 14 ]
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Rest day on WOD. Will do 33 squats & 10 burpees later for the squat challenge, followed with an elliptical workout. Will do this WOD tomorrow.

Didn’t want a rest day on both the squat challenge and the WOD to fall on the same day.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 13 January 2014 11:36 AM   [ Ignore ]   [ # 15 ]
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Friday:
Clean - kg   60x2   65x2   70x2   75x2   80x2 (this was the ugliest set of cleans ever performed by a human or any other biped…imagine a bigfoot trying to hump a bar and that might be accurate)
Mini WOD   AMRAP – 10minutes
8 leg raises + 8 thrusters (20kg) +12 lunges (20kg)
3 full rounds + 26 reps


Sunday
6K row (28:53)

I’m only a week behind now, and now there are consistently people in the fitness center after work, so I may be able to just do everything the same day as everybody else…that would be cool.

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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