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Saturday, January 18th, 2014 - Rest Day
Posted: 18 January 2014 12:57 AM   [ 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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“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: 18 January 2014 02:39 AM   [ Ignore ]   [ # 1 ]
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Pause squat. Box jump.

Warmup
Mobility
Running drills

Strength
Pause squat 3 s. 3-3-3-3-3-3
In kg: 50-60-60-60-60-60

1RM Box jump

Result: 90 cm (PR). Tried 95 cm but hit my shins quite hard. Feels ok now though.

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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: 18 January 2014 03:55 AM   [ Ignore ]   [ # 2 ]
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WU - stretch; jump rope

WOD: For time:
30 20 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters run 1 mile

Time - 25:39

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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: 18 January 2014 07:23 AM   [ Ignore ]   [ # 3 ]
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Murph99 - 18 January 2014 03:55 AM

WU - stretch; jump rope

WOD: For time:
30 20 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters run 1 mile

Time - 25:39

Look at you, getting 20 muscle ups! Awesome, Murph! How are you feeling after this wod?

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

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Posted: 18 January 2014 08:21 AM   [ Ignore ]   [ # 4 ]
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WOD today:

Buy-in: 45 squats, no burpees. Figure I’ll do enough burpees in the RFT portion.
Going back to 12/18 since I was doing aerobic-only at that point.

Puppies: (from 18 December 2013)
Ten rounds for time of:
5 Burpees
5 Pull-ups (beginner or assisted okay): assisted with 70-80 pounds
Knee pushups starting round 6
80# assist starting round 8

Time: 22:50.7

Hard enough to be challenging, yet I scaled off at the points where I was starting to run out of arms. Much harder & longer than it looked on paper!

Cash-out: 17min of moderate stationary bike. The one where I’m staying for convention this weekend, although blessed with a way to do weight-assisted pull-ups, has a bike that’s much harder to get moving on all levels. Either that or I was badly running out of gas, because I could only average about 10mph or so.

But, all in all, a nice effort. That ought to keep me going all 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: 18 January 2014 08:25 AM   [ Ignore ]   [ # 5 ]
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MNtiger73 - 18 January 2014 08:21 AM

WOD today:

Buy-in: 45 squats, no burpees. Figure I’ll do enough burpees in the RFT portion.
Going back to 12/18 since I was doing aerobic-only at that point.

Puppies: (from 18 December 2013)
Ten rounds for time of:
5 Burpees
5 Pull-ups (beginner or assisted okay): assisted with 70-80 pounds
Knee pushups starting round 6
80# assist starting round 8

Time: 22:50.7

Hard enough to be challenging, yet I scaled off at the points where I was starting to run out of arms. Much harder & longer than it looked on paper!

Cash-out: 17min of moderate stationary bike. The one where I’m staying for convention this weekend, although blessed with a way to do weight-assisted pull-ups, has a bike that’s much harder to get moving on all levels. Either that or I was badly running out of gas, because I could only average about 10mph or so.

But, all in all, a nice effort. That ought to keep me going all day!

Good Work wink

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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: 18 January 2014 08:26 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 18 January 2014 03:55 AM

WU - stretch; jump rope

WOD: For time:
30 20 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters run 1 mile

Time - 25:39

Busy morning. Good job 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: 18 January 2014 08:33 AM   [ Ignore ]   [ # 7 ]
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swedfalcon - 18 January 2014 02:39 AM

Pause squat. Box jump.

Warmup
Mobility
Running drills

Strength
Pause squat 3 s. 3-3-3-3-3-3
In kg: 50-60-60-60-60-60

1RM Box jump

Result: 90 cm (PR). Tried 95 cm but hit my shins quite hard. Feels ok now though.

The pause squats took alot out of your legs prior to box jumps. Interesting combination, Hope your shins are OK. Good job getting PR when your legs were fatigued.

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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: 18 January 2014 08:57 AM   [ Ignore ]   [ # 8 ]
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OPG57 - 18 January 2014 08:33 AM
swedfalcon - 18 January 2014 02:39 AM

Pause squat. Box jump.

Warmup
Mobility
Running drills

Strength
Pause squat 3 s. 3-3-3-3-3-3
In kg: 50-60-60-60-60-60

1RM Box jump

Result: 90 cm (PR). Tried 95 cm but hit my shins quite hard. Feels ok now though.

The pause squats took alot out of your legs prior to box jumps. Interesting combination, Hope your shins are OK. Good job getting PR when your legs were fatigued.

They’re recovering quite well. Rest day already scheduled for tomorrow so I’ll be back on track on Monday. Luckily one of my buddies was creative and fetched a bottle of washer fluid that was standing in the snow outside when there was no ice around. That reduced the swelling a lot.

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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: 18 January 2014 10:37 AM   [ Ignore ]   [ # 9 ]
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At the station today…

3 RFT (in Bunker gear with SCBA, not on air)
135# Sled drag 80’ forward
135# Sled drag 80’ backward
5 strict pullups
10 chest to deck pushups
Farmer’s carry 2x foam buckets (45# each) 140’
10 tractor tire flips
20 sledge strikes (10 each arm) 12#
20 pike pole raises (10 each arm) 45#

21:51

Gonna start doing this specific one once a month to have a benchmark to go by!

In
500m row
2 rounds of Cindy with bunker gear on
DROMS

Out
70 diamond pushups (25-20-15-10)
30 ring rows (3x10)

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 18 January 2014 10:39 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 18 January 2014 03:55 AM

WU - stretch; jump rope

WOD: For time:
30 20 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters run 1 mile

Time - 25:39

Nice Chris!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 18 January 2014 10:40 AM   [ Ignore ]   [ # 11 ]
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dannyrod - 18 January 2014 10:37 AM

At the station today…

3 RFT (in Bunker gear with SCBA, not on air)
135# Sled drag 80’ forward
135# Sled drag 80’ backward
5 strict pullups
10 chest to deck pushups
Farmer’s carry 2x foam buckets (45# each) 140’
10 tractor tire flips
20 sledge strikes (10 each arm) 12#
20 pike pole raises (10 each arm) 45#

21:51

Gonna start doing this specific one once a month to have a benchmark to go by!

In
500m row
2 rounds of Cindy with bunker gear on
DROMS

Awesome workout Danny wink

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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: 18 January 2014 10:45 AM   [ Ignore ]   [ # 12 ]
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Morning all, Squat day
Wife wasn’t feeling well so I went Solo
5 min. 1 mile Elliptical for warmup
44 x 5
88 x 5
132 x 5
176 x 3
220 x 3
264 x 3 using knee wraps today
286 x 3
308 x 3
330 x 3         http://vimeo.com/84481286
341 x 2
352 x 1
330 x 3
Sumo Deadlifts
88x 5
132 x 3
176 x 3
220 x 3
264 x 3
286 x 3
Sled pull   I still need to do that.  201 lbs x 200 m today . That went well. I paced myself and did the 200m nonstop.time 5:52

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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: 18 January 2014 12:07 PM   [ Ignore ]   [ # 13 ]
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Glorybelle - 18 January 2014 07:23 AM
Murph99 - 18 January 2014 03:55 AM

WU - stretch; jump rope

WOD: For time:
30 20 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters run 1 mile

Time - 25:39

Look at you, getting 20 muscle ups! Awesome, Murph! How are you feeling after this wod?

Hi Glorybelle, I felt pretty good afterward. The long slow run at the end was almost like a cool down. I guess I should have tried for more intensity. I was happy with the 20 MUs but still wished for more. I told myself going into this one that I would try for the 30 MUs but would cut it off when it turned into a slog. My 18th, 19th, and 20th reps required longer breaks between and time was rolling by so I stopped at 20. Have a great day and weekend. Murph

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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: 18 January 2014 12:10 PM   [ Ignore ]   [ # 14 ]
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TOW WOD 140118:

BBG
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

Strength
12 minutes to establish a 3rm Front Squat.

Conditioning
“Open Workout 12.1”
Complete as many reps as possible in 7 minutes of:
Burpees

1) 120, 125(fail)
2) 155, 175(failed clean, failed jerk, failed clean, failed clean)

Strength:
165, 195(2), 190(1)

Conditioning
83 (pr by 1)
last time was not with a 6 inch target, however.

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

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Posted: 18 January 2014 12:46 PM   [ Ignore ]   [ # 15 ]
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dannyrod - 18 January 2014 10:37 AM

At the station today…

3 RFT (in Bunker gear with SCBA, not on air)
135# Sled drag 80’ forward
135# Sled drag 80’ backward
5 strict pullups
10 chest to deck pushups
Farmer’s carry 2x foam buckets (45# each) 140’
10 tractor tire flips
20 sledge strikes (10 each arm) 12#
20 pike pole raises (10 each arm) 45#

21:51

Gonna start doing this specific one once a month to have a benchmark to go by!

In
500m row
2 rounds of Cindy with bunker gear on
DROMS

Out
70 diamond pushups (25-20-15-10)
30 ring rows (3x10)

Awesome workout!

 Signature 

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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