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Thursday, January 16th, 2013 - CFT
Posted: 15 January 2014 05:49 PM   [ Ignore ]
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THURSDAY 140116

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 131113.

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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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: 15 January 2014 05:49 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as :

Garddawg - 10 July 2013 06:12 PM

Everyone can do this as RX’d.  My usual warning:
There is a difference between doing the CFT as a WOD and exploring your limits and doing it in a competition.  Today we are doing it as a WOD.  The number one rule today is “Don’t be pig headed!“  If you add weight when your technique was poor on the last lift, you are being pigheaded.  Being pigheaded leads to injury.  Don’t be pigheaded.  You need to be sound tomorrow to workout again.

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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: 15 January 2014 06:14 PM   [ Ignore ]   [ # 2 ]
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My bumpers (260lbs) literally arrived today!  This’ll be interesting.

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35/m/6’2”/170

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Posted: 16 January 2014 04:59 AM   [ Ignore ]   [ # 3 ]
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THURSDAY 140116
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

205
120
195
Total:520

Last time:
195
125
185
Total: 505

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M/30/5’9”/156

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Posted: 16 January 2014 06:02 AM   [ Ignore ]   [ # 4 ]
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WU - stretch; roll; run 600 meters

Conditioning: Complete 8 rounds of:
Sprint 60 yards
Rest 90 seconds between efforts

Times - 09.66; 09.30; 09.33; 09.27; 09.11; 08.78; 08.77; 09.01

SWOD: Squat to a 13” box
135lbs x 6; 135lbs x 5; 225lbs x 5; 275lbs x 5; 295lbs x 5;
315lbs x 5; 315lbs x 5; 315lbs x 5

Bench Press
95lbs x 10; 135lbs x 8; 155lbs x 5; 205lbs x 3;
220lbs x 5; 220lbs x 5; 220lbs x 5

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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: 16 January 2014 06:33 AM   [ Ignore ]   [ # 5 ]
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Thursday 140116 5:00 am start  

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

SWOD:
Deadlift
145 x 10,  195 x 5, 215 x 5,  235 x 5, 255 x 5   High Rep : 145 x 20
Working on keeping lumbar and back straight.

WOD:
As many reps as possible in 10:00 minutes of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (did Head stand kick ups to wall).

Total 15 reps

I changed the WOD to a 10:00 minute AMRAP due to time constraints.
I’m going to say,  I have never in my life done a true handstand! (ok, now that that is off my chest).  It is a fear that I’m working to overcome!  I keep feeling like my arms will fail and I’m going to injure my neck.
I figure I’ll take baby steps and work my way up to them. I considered the wall walk ups but I know it would have taken me much longer. 
At least I got the heart rate up for my short metcon of the day.  grin

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: 16 January 2014 07:06 AM   [ Ignore ]   [ # 6 ]
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RUNNING DAY ::: 8 K IN 43:40

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M/44/6´/185
CF since 08/01/2013

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Posted: 16 January 2014 08:52 AM   [ Ignore ]   [ # 7 ]
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140113

Pack

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

Time: 8:07

All sets unbroken.  True back extensions.  Sit-ups on decline bench, max height.  Weight snatched from floor for each rd OHS.  Last 3 were toughest!

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M 52/5’10”/180

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Posted: 16 January 2014 10:59 AM   [ Ignore ]   [ # 8 ]
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W/U
3x 50 singles, 25 double-unders
stretch
3x Samson, shoulder pass, good morning, pull-ups, dips

140113

Pack-ish
15-12-9-6-3
Back extension
GHD lat pulldown sit-ups
Overhead squats, 45#

10:28

$O
handstand/headstand

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 16 January 2014 12:08 PM   [ Ignore ]   [ # 9 ]
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Maggie
Pack
30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Time: 16.48

Nice wod, enjoyed that, hardest part for me was the transition in and out of the situp.
😊

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 16 January 2014 12:26 PM   [ Ignore ]   [ # 10 ]
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Murph99 - 16 January 2014 06:02 AM

WU - stretch; roll; run 600 meters

Conditioning: Complete 8 rounds of:
Sprint 60 yards
Rest 90 seconds between efforts

Times - 09.66; 09.30; 09.33; 09.27; 09.11; 08.78; 08.77; 09.01

SWOD: Squat to a 13” box
135lbs x 6; 135lbs x 5; 225lbs x 5; 275lbs x 5; 295lbs x 5;
315lbs x 5; 315lbs x 5; 315lbs x 5

Bench Press
95lbs x 10; 135lbs x 8; 155lbs x 5; 205lbs x 3;
220lbs x 5; 220lbs x 5; 220lbs x 5

working hard Murph

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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: 16 January 2014 12:26 PM   [ Ignore ]   [ # 11 ]
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David J H - 16 January 2014 06:33 AM

Thursday 140116 5:00 am start  

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

SWOD:
Deadlift
145 x 10,  195 x 5, 215 x 5,  235 x 5, 255 x 5   High Rep : 145 x 20
Working on keeping lumbar and back straight.

WOD:
As many reps as possible in 10:00 minutes of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (did Head stand kick ups to wall).

Total 15 reps

I changed the WOD to a 10:00 minute AMRAP due to time constraints.
I’m going to say,  I have never in my life done a true handstand! (ok, now that that is off my chest).  It is a fear that I’m working to overcome!  I keep feeling like my arms will fail and I’m going to injure my neck.
I figure I’ll take baby steps and work my way up to them. I considered the wall walk ups but I know it would have taken me much longer. 
At least I got the heart rate up for my short metcon of the day.  grin

Have a great day everyone !

Good job David

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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: 16 January 2014 12:53 PM   [ Ignore ]   [ # 12 ]
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warm up
MOBs

Lift
BENCH
[2@135;2@155;2@175 warm up]
Attempt 12x2reps @190 EMOM; got 12x2
Debrief- Worked UP speed

WOD (from BrandX 1/16/14)
3rds for time of:
50 double-unders
Max KB swings (24k, American)
TOTAL=108 (51/31/26) in 9:14

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

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Posted: 16 January 2014 01:29 PM   [ Ignore ]   [ # 13 ]
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“Marguerita”

30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

26:59

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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: 16 January 2014 01:38 PM   [ Ignore ]   [ # 14 ]
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rest day

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Posted: 16 January 2014 01:51 PM   [ Ignore ]   [ # 15 ]
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Unplanned rest day. Hip flexor needs rest.

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