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Tuesday, January 14th, 2014 - Rest Day
Posted: 13 January 2014 05:18 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: 14 January 2014 05:38 AM   [ Ignore ]   [ # 1 ]
Big Dawg
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“Hard Cindy”

The Porch
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 25 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 35 pound plate

10 Rounds plus 4 pull-ups.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 14 January 2014 06:35 AM   [ Ignore ]   [ # 2 ]
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WU - 3 pullups; 15 back extensions; 10 KBS 53lb; 10 box jumps; 10 back extensions; 3 pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 380lbs x 5; 380lbs x 5; 380lbs x 5


WOD: CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight 1RM (155lbs)
Pull Ups

Time - 15:34

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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: 14 January 2014 07:01 AM   [ Ignore ]   [ # 3 ]
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Morning everyone!
After a message I recieved from our friend and mentor OPG57 (thank you sir!),  I decided to read and study the complete article / program of CrossFit Strength Bias and give it a try!  My work / family / sleep schedule is still limiting so I will do 3 workout days a week. Each week on the plan will actually take me 2 weeks.  I figure I’m not preparing for a competition so I have time to grow gradually. I want to increase upper body strength and keep improving on metcons. 

Tuesday 140114 5 am start

WU: 3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 good-mornings w/45 #, 10 strict pull-ups, 12 strict dips (on stand).

Swod:  Back Squat
95 x 10,  125 x 5,  155 x 5,  165 x 5,  175 x 5
These were slow, as low as I could go, and with strict attention to form. 

WOD:
Pack
15-12-9-6-3
Back extension - Supermans
GHD sit-ups - Ab-mat unanchored Sit-ups
Overhead squats, 75 #

Time =  8:55
 
All unbroken. Probably should have done Porch reps scheme with 85 pound OHS.  That was just a little too easy.  Of course I still don’t have a GHD…. maybe when we get tax refund.  grin

$0:  Handstand practice -  A couple of attempts at strict HSPU with my head on an Ab-mat on top of a 4 inch aerobic step.  No reps,  but I have some plans for improving this.

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: 14 January 2014 07:13 AM   [ Ignore ]   [ # 4 ]
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Murph99 - 14 January 2014 06:35 AM

WU - 3 pullups; 15 back extensions; 10 KBS 53lb; 10 box jumps; 10 back extensions; 3 pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 380lbs x 5; 380lbs x 5; 380lbs x 5


WOD: CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight 1RM (155lbs)
Pull Ups

Time - 15:34

Good job on DLs! 
That wod sounds tough - Heavy power cleans !

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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: 14 January 2014 07:19 AM   [ Ignore ]   [ # 5 ]
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Wu: yes

WOD: packish ...

15-12-9-6-3
Pull-ups
Clean and jerks (65 lbs),
Push-ups

16:41

Then:

5 x 10 bench press (95 lbs)
5 x 5.  Bench press (115 lbs)

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M/44/6´/185
CF since 08/01/2013

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Posted: 14 January 2014 07:29 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 14 January 2014 06:35 AM

WU - 3 pullups; 15 back extensions; 10 KBS 53lb; 10 box jumps; 10 back extensions; 3 pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 380lbs x 5; 380lbs x 5; 380lbs x 5


WOD: CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight 1RM (155lbs)
Pull Ups

Time - 15:34

Good sets 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: 14 January 2014 07:30 AM   [ Ignore ]   [ # 7 ]
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David J H - 14 January 2014 07:01 AM

Morning everyone!
After a message I recieved from our friend and mentor OPG57 (thank you sir!),  I decided to read and study the complete article / program of CrossFit Strength Bias and give it a try!  My work / family / sleep schedule is still limiting so I will do 3 workout days a week. Each week on the plan will actually take me 2 weeks.  I figure I’m not preparing for a competition so I have time to grow gradually. I want to increase upper body strength and keep improving on metcons. 

Tuesday 140114 5 am start

WU: 3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 good-mornings w/45 #, 10 strict pull-ups, 12 strict dips (on stand).

Swod:  Back Squat
95 x 10,  125 x 5,  155 x 5,  165 x 5,  175 x 5
These were slow, as low as I could go, and with strict attention to form. 

WOD:
Pack
15-12-9-6-3
Back extension - Supermans
GHD sit-ups - Ab-mat unanchored Sit-ups
Overhead squats, 75 #

Time =  8:55
 
All unbroken. Probably should have done Porch reps scheme with 85 pound OHS.  That was just a little too easy.  Of course I still don’t have a GHD…. maybe when we get tax refund.  grin

$0:  Handstand practice -  A couple of attempts at strict HSPU with my head on an Ab-mat on top of a 4 inch aerobic step.  No reps,  but I have some plans for improving this.

Have a great day everyone !

Sounds great David, Best of luck on that

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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: 14 January 2014 07:31 AM   [ Ignore ]   [ # 8 ]
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David J H - 14 January 2014 07:13 AM
Murph99 - 14 January 2014 06:35 AM

WU - 3 pullups; 15 back extensions; 10 KBS 53lb; 10 box jumps; 10 back extensions; 3 pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 380lbs x 5; 380lbs x 5; 380lbs x 5


WOD: CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight 1RM (155lbs)
Pull Ups

Time - 15:34

Good job on DLs! 
That wod sounds tough - Heavy power cleans !

Thanks David; it was tough. nice job on your workout. Also, good luck with strength bias; it will be a big help in pushing your numbers higher.

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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: 14 January 2014 07:31 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 14 January 2014 07:29 AM
Murph99 - 14 January 2014 06:35 AM

WU - 3 pullups; 15 back extensions; 10 KBS 53lb; 10 box jumps; 10 back extensions; 3 pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 380lbs x 5; 380lbs x 5; 380lbs x 5


WOD: CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight 1RM (155lbs)
Pull Ups

Time - 15:34

Good sets Murph

Thanks OPG; have a great day.

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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: 14 January 2014 07:48 AM   [ Ignore ]   [ # 10 ]
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Morning all, Rest day today Deadlifts tomorrow.  Have a Great day all. 


I redid the Video of the 429 Bench from yesterday. I was able to edit some more footage together.  Please Ignore the big Cowboy mustache grin . I wore It when I was a Horseshoer LOL!  http://vimeo.com/84167187

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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: 14 January 2014 09:34 AM   [ Ignore ]   [ # 11 ]
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Pyramid Chipper

Before: 50 cal on Airdyne, dyn WU

S/T: 5x5 snatch grip deadlift
135-155-175-180-180

13:00 cap
10 ring dips
20 box jumps 24
30 wall ball
40 KBS 1.5 pd
50 DU
40 situps
30 squats
20 pullups
10 double pump burpees
11:01. Either I’m sicker than I thought or that one did a number on me. Or both.
After: knee PT

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 14 January 2014 11:05 AM   [ Ignore ]   [ # 12 ]
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rest day

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Posted: 14 January 2014 11:35 AM   [ Ignore ]   [ # 13 ]
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3 x back squat. Kettlebell swings, burpees.

Warmup
Double under practice. Did two consecutive. PR!
Jumping jacks
Running drills
Lunges
Bridge stands
Air squats

Strength
Back squat 3-3-3-3-3
In kg: 50-70-77.5-80(PR)-82.5(F, 2)

Last PR was 75 kg, done in the end of last year

Metcon
10 to 1
Burpees
Kettlebell swings (American), 20 kg
Time: 09:03

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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: 14 January 2014 11:56 AM   [ Ignore ]   [ # 14 ]
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W/U
1k row
stretch
3x Samson, shoulder pass, good morning, back ext, hollow rock, dips

SATURDAY 140111

“Cindy XXX”

Complete as much as possible in 15 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
31 Squats

241

$O
handstand/headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 14 January 2014 12:03 PM   [ Ignore ]   [ # 15 ]
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Crossfit Football WOD:

Amateur
Deadlift 5 RM

135x5x3 (most weight I currently own- I need to get more)

Conditioning

CrossFit Disco

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:

Power Cleans @ 75% of body weight = DB’s = 40- 10-8, 37.5- 7-3, 42- 2-1
Pull Ups (strict pullups - except sets 3-2 were jumping- all broken up - need to work on my pullups)

Time: 14:45

Post times and loads used to comments.

Then did:

wider grip weighted pullups - BW+25x1,1, xmiss

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M/30/5’3”/163#

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