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Monday, January 20th, 2014 - Row 5km
Posted: 19 January 2014 05:08 PM   [ Ignore ]
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MONDAY 140120

Row 5K

Post time to comments.

Compare to 131220.

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: 19 January 2014 05:13 PM   [ Ignore ]   [ # 1 ]
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Last time out GD scaled this as:

Garddawg - 07 December 2012 09:41 PM

Big Dawgs and Pack:
As Rx’d

Puppies:
Row 1500-2500 m depending on your ability


Buttercups:
Row 1500-2500 m depending on your ability


If you don’t have a rower I would sub a run today.

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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: 20 January 2014 04:43 AM   [ Ignore ]   [ # 2 ]
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Row 3k
12:49
Note to self: go longer next time.

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43/M/5’8”/155# (180# in early 2012)

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Posted: 20 January 2014 05:51 AM   [ Ignore ]   [ # 3 ]
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WU - stretch; roll; jump rope

Warm up squats to 13” box:
135lbs x 6; 135lbs x 6; 225lbs x 5; 225lbs x 5; 295lbs x 3

Conditioning: Complete 8 rounds of:
Squats – 3 reps at 315lbs (to 13” box)
45 seconds max effort jump rope
Rest 60-75 seconds between rounds.

SWOD: Press
45lbs x 8; 95lbs x 8; 115lbs x 5; 135lbs x 5;
145lbs x 5 (PR); 145lbs x 5; 145lbs x 5

Push Ups with hands elevated 36″ - 3 x max reps
35; 30; 30

PM WOD at Crossfit Nation:
Strength: 5 rounds of 2 cleans and 1 jerk work up in weight each set
135lbs; 165lbs; 185lbs; 195lbs (PR); 200lbs (failed the jerk)

WOD: 3 Rounds for time of:
12 overhead squats at 135lbs
5 muscle ups

Time - 18:44 - slow going on the muscle ups, but completed 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: 20 January 2014 06:06 AM   [ Ignore ]   [ # 4 ]
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Active rest day, not interested in heading toward the office gym today. Happy with just the one at the townhouse complex.

So…
Buy-in: 51 squats, 16 burpees
WOD: 17 minutes elliptical

I’m a massive favorite to do the row, as rx’d, tomorrow after work.
(Edited to include plans for tomorrow)

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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: 20 January 2014 06:17 AM   [ Ignore ]   [ # 5 ]
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I might give this a try at Rx.  Man, I’m glad I bought this rower, as we’ve sure been using it a lot.

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35/m/6’2”/170

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Posted: 20 January 2014 07:25 AM   [ Ignore ]   [ # 6 ]
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Pack - ish
Four rounds for time of:
15 Sit-ups w/ 8 lbs ball
15 Back extensions
65 pound Thruster, 10 reps
65 pound Clean & Jerk, 10 reps

18:05

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M/44/6´/185
CF since 08/01/2013

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Posted: 20 January 2014 09:37 AM   [ Ignore ]   [ # 7 ]
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W-u
3x10’s
Jumping jacks
Straight leg march
Inch worm
Toe touches

Intermezzi
2x2 pullup, push up, sit-up, squat , ring dip

WOD
Partner WOD
5000m row
23:04.3

Switching every 250m with a running clock so no splits

I tried to keep it at 28 spm <2:05/500m for the first five
Then did 30-32-32-34-30spm keeping it under 2:00/500m for the last five

Mobility
About 10:00 minutes
Foam rolled triceps, last,  traps, low back, gluteus, IT band, quads

@ Roots @ 5:30PM
w/u 30 jumping jacks
30 arm circles and chest opener
15 leg swings

HSC from just below knee
5x3
65-75-85-95-105
8 sets of HSC+FS+FS @105

Power Jerk
5x2
65-85-95-100 - little press out second rep - 100

3x the set of
3 halting DL at knee + 3 RDL @ 115

mobility
3x1 minute bottom of the squat with bar

foam roll traps and quads between

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 20 January 2014 09:38 AM   [ Ignore ]   [ # 8 ]
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“Maggie”

Warm-up: rowing

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

16:49

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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: 20 January 2014 10:19 AM   [ Ignore ]   [ # 9 ]
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MU, C&J, ROW

25 pullups
25 pushups
21 reps, 40kg c&j (these reps were slow)
2000m row (8.49)

Time 16.00

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SWEDEN
Crossfitting on and off since June 2009
———————————————————
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

“At the end, when your legs are tired and your arms are giving out, get angry! Get angry that you are tired. Then hit it harder.”

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Posted: 20 January 2014 10:44 AM   [ Ignore ]   [ # 10 ]
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Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps

7 rounds plus 15 GHD Sit-Ups, plus 1 deadlift.

That was 8 hours ago and I can already feel my abs getting sore.

$ out with 25 minutes on the elliptical.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 20 January 2014 11:00 AM   [ Ignore ]   [ # 11 ]
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W/U
3x 50 singles, 25 double-unders
stretch
burgener
3x samson, squat, shoulder pass, good morning, hollow rock

140117

Pack
For time:
10 Muscle-ups -or- 20 C2B Pull ups + 20 Ring dips -or- 40 Pull ups + 40 push ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

22:11

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 20 January 2014 11:57 AM   [ Ignore ]   [ # 12 ]
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MON 01202014
Puppies - Four rounds for time of:  13:24
10 Sit-ups
10 Back extensions
20 pound Thruster, 10 reps
20 pound Clean & Jerk, 10 reps
Went light on weight – stupid sinus infection. 


cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 20 January 2014 12:11 PM   [ Ignore ]   [ # 13 ]
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Row 5K

19:34.4 <—New PR

Compare to 131220:

20:17.10

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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: 20 January 2014 12:49 PM   [ Ignore ]   [ # 14 ]
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Handstand holds. Tabata row and burpees.

Warmup
Running drills
Plank variations

Buy-in
5 x 30 s. handstand holds against the wall

Needed help to get up on one. Had to abort on one round. Still a huge success compared to just weeks before.

WOD
2 rounds
Tabata row
Tabate burpees
1 min rest

R1: Row 870 m, 28 burpees
R2: Row 807 m, 29 burpees

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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: 20 January 2014 12:55 PM   [ Ignore ]   [ # 15 ]
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TOW WOD 140120:

BBG
7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill
1a) 3X5 less C2B Pull-ups than each set from 140106 – rest 60 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80% of heaviest load from 140113 – continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning
8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

BBG: 85

a) 4, 3, 3
b)80

Conditioning
1 round and 20 wall balls at 14#
 
Time sink was double-unders, I’m still working on getting my rope to the right length.

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

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