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Thursday, March 13th, 2014 - Run 1 mile
Posted: 12 March 2014 05:38 PM   [ Ignore ]
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THURSDAY 140313

Run 1 mile

Post time to comments.

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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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 12 March 2014 07:17 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs, The Porch and Pack
as Rx

Puppies
Run/Walk 800 M - 1 mile

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 13 March 2014 04:44 AM   [ Ignore ]   [ # 2 ]
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WU: Roll; stretch; 50 Dus; 10 strict pullups

SWOD: Back squat 135lbs x 6; 185lbs x 5
EMOM 12 minutes back squat to 11” box with 220lbs

Bench Press: 95lbs x 10; 135lbs x 8
175lbs x 5; 200lbs x 3; 220lbs x 3

Conditioning: “Volkswagen” 21-15-9 reps of
185lb bench press
pullups

Time - 13:57

last time I did this with 190lbs in 12:58; bummer.

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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 March 2014 04:49 AM   [ Ignore ]   [ # 3 ]
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wu
jogging to the gym, droms

wod

MONDAY 140310

“RJ”

5 rounds for time of:
Run 800 meters
15-foot rope climb, 5 ascents
50 push-ups

pack
Five rounds for time of:
Run 600 meters <—treadmill @14kmh
15 ft Rope Climb, 2 ascents
lat pull-down machine, rope handles, 57kg (125lbs) resistance, 10 reps
25 Push-ups

time
23:08 (‎4:‎10, ‎4:‎20, ‎4:‎45, ‎4:‎54, ‎4:‎59)

$o
weighted pull ups: 5kg x 3, 10kg x 3, 15kg x 3, 20kg x 3, 22.5kg x 2 (11, 22, 33, 44, 49 in pounds)
splits: 3min each

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Posted: 13 March 2014 04:50 AM   [ Ignore ]   [ # 4 ]
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cindy 3-6-9

10 min

12 sets

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 13 March 2014 05:50 AM   [ Ignore ]   [ # 5 ]
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Run 1 mile
8:09

Push press
95x5, 95x5
115x3, 115x3, 115x3
135x1
155x1 failed
145x1
145x1
150x1

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M 43 6’4 220#
New to cross fit

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Posted: 13 March 2014 06:25 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 13 March 2014 04:44 AM

WU: Roll; stretch; 50 Dus; 10 strict pullups

SWOD: Back squat 135lbs x 6; 185lbs x 5
EMOM 12 minutes back squat to 11” box with 220lbs

Bench Press: 95lbs x 10; 135lbs x 8
175lbs x 5; 200lbs x 3; 220lbs x 3

Conditioning: “Volkswagen” 21-15-9 reps of
185lb bench press
pullups

Time - 13:57

last time I did this with 190lbs in 12:58; bummer.

Great workout Chris I like that you were using 11” box, that should be a good below depth for you . Good numbers on the Volkswagon routine also. wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 13 March 2014 06:34 AM   [ Ignore ]   [ # 7 ]
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Morning all,Since I have been doing overhead movements on Thursdays lately, I thought push press sounded like a good WOD for today

Push press   Load and go
5 x 132
5 x 143
5 x 154
3 x 165
3 x 176
3 x 187
1 x 198
1 x 209
1 x 220 fail     Actually kept camera running thru entire WOD. time was 7:21   http://vimeo.com/88999490
total 4136 pounds
Have a great day all grin

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 13 March 2014 06:47 AM   [ Ignore ]   [ # 8 ]
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OPG57 - 13 March 2014 06:34 AM

Morning all,Since I have been doing overhead movements on Thursdays lately, I thought push press sounded like a good WOD for today

Push press   Load and go
5 x 132
5 x 143
5 x 154
3 x 165
3 x 176
3 x 187
1 x 198
1 x 209
1 x 220 fail     Actually kept camera running thru entire WOD. time was 7:21
total 4136 pounds
Have a great day all grin

Strong man,  You show us youngsters how it’s done! 
Strong and Fast! 
Have a great day Guy!  wink

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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: 13 March 2014 08:31 AM   [ Ignore ]   [ # 9 ]
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Strong stuff, OPG

Squat x5-135, 185, 225, 235x5x3
Bench x5-95, 115, 135, 155x5x3
Power Clean x3-95, 135, 165, 185, 205x3x5

Throw haymakers on the heavy bag

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M/25/5’9”/170

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Posted: 13 March 2014 09:52 AM   [ Ignore ]   [ # 10 ]
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David J H - 13 March 2014 06:47 AM
OPG57 - 13 March 2014 06:34 AM

Morning all,Since I have been doing overhead movements on Thursdays lately, I thought push press sounded like a good WOD for today

Push press   Load and go
5 x 132
5 x 143
5 x 154
3 x 165
3 x 176
3 x 187
1 x 198
1 x 209
1 x 220 fail     Actually kept camera running thru entire WOD. time was 7:21
total 4136 pounds
Have a great day all grin

Strong man,  You show us youngsters how it’s done! 
Strong and Fast! 
Have a great day Guy!  wink

Thanks David!  I just posted the video of the WOD

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 13 March 2014 09:53 AM   [ Ignore ]   [ # 11 ]
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karatejones - 13 March 2014 08:31 AM

Strong stuff, OPG

Squat x5-135, 185, 225, 235x5x3
Bench x5-95, 115, 135, 155x5x3
Power Clean x3-95, 135, 165, 185, 205x3x5

Throw haymakers on the heavy bag

Thanks Karate, Just posted the Video.  Good numbers on your powercleans. Well done.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 13 March 2014 09:57 AM   [ Ignore ]   [ # 12 ]
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THURSDAY 140313

Run 1 mile

Time 06:02 (01:21/01:29/01:35/01:36)

Had to turn and “start from scratch” every 200m, probably costing me a fem seconds pr 200…?

$ in/out: Ran for a total of 45 min

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 13 March 2014 10:30 AM   [ Ignore ]   [ # 13 ]
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THURSDAY 140313

Run 1 mile

7:58.9

I guess this is an okay time for me, considering how hilly my neighborhood is (elevation gain of 40’).

Then,

Concept 2 Mud Season Madness

Row 5K:

24:04.4

Relaxed effort.


Good time, @Magnus.


Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg Challenge.  The challenge runs 15 March through 15 April and we have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

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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 March 2014 10:33 AM   [ Ignore ]   [ # 14 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, shoulder pass, squat, good morning, sit-ups, pull-ups, dips

140310
RJ
Pack-lite:
Five Four rounds for time of:
Run 600 meters
15 ft Rope Climb 3 rope climbs from flat on back to standing x 2 ascents
25 Push-ups

22:45

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 13 March 2014 10:36 AM   [ Ignore ]   [ # 15 ]
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Still have a teeny bit of a cold but ran the mile in 7:08.
My pr is 5:56 from 2008, and I doubt I’ll run like that again.

@Murph, nice workout
OPG, maybe someday I’ll be able to push press your warm up, but I doubt it
eabmoto, good run. I might also attempt push press later today
magnus and AtomicDawg, also good runs today

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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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