1 of 3
1
Saturday, March 15th, 2014 - Rest Day
Posted: 14 March 2014 06:14 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9876
Joined  2007-01-08

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.

 Signature 

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

Profile
 
 
Posted: 15 March 2014 02:57 AM   [ Ignore ]   [ # 1 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  336
Joined  2012-10-15

Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps

108 rep. Here is the video:

http://www.youtube.com/watch?v=C5Qy0Edk_pM

Personally I think my form completely sucks, and I think the only word to describe how I feel about my score is “Disheartened.” I think I am going to go eat a f’ing doughnut now or something.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 15 March 2014 03:06 AM   [ Ignore ]   [ # 2 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  356
Joined  2008-09-13

15 Mar 14 - Push Press

I wanted to do RJ, but as it has been raining off and on for two days there is about an inch of water in the hangar where our gym equipment is along with a couple of aircraft, so I moved on to the push press workout….will save RJ for a day when I can’t find the WOD or have extra energy left!

WU - shoulder mobility plus 10x 45# push press

Then for the rep scheme 5-5-5-3-3-1-1-1-1-1 I did: 95-115-135-145-155 (3rm)-160-165-170-175-185 (PR)!

I was stoked to hit 185!  170 felt pretty heavy, so I reminded myself to explode up with 175; that worked so well I wasn’t going to be satisfied if I didn’t try 185….it almost got stuck about 2/3 of the way up, but I was able to lock it out!  This “heavy” was a nice change from all the metcons recently, although I know I have the 1 mile tomorrow and then 14.3 on St Pat’s day….to bad I won’t be able to celebrate 14.3 with a frosty, hoppy beverage!!  shamrock  Oh well….beer will be there when I get home! bigsmile

 Signature 

” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

Profile
 
 
Posted: 15 March 2014 04:22 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
TopMac - 15 March 2014 03:06 AM

15 Mar 14 - Push Press

I wanted to do RJ, but as it has been raining off and on for two days there is about an inch of water in the hangar where our gym equipment is along with a couple of aircraft, so I moved on to the push press workout….will save RJ for a day when I can’t find the WOD or have extra energy left!

WU - shoulder mobility plus 10x 45# push press

Then for the rep scheme 5-5-5-3-3-1-1-1-1-1 I did: 95-115-135-145-155 (3rm)-160-165-170-175-185 (PR)!

I was stoked to hit 185!  170 felt pretty heavy, so I reminded myself to explode up with 175; that worked so well I wasn’t going to be satisfied if I didn’t try 185….it almost got stuck about 2/3 of the way up, but I was able to lock it out!  This “heavy” was a nice change from all the metcons recently, although I know I have the 1 mile tomorrow and then 14.3 on St Pat’s day….to bad I won’t be able to celebrate 14.3 with a frosty, hoppy beverage!!  shamrock  Oh well….beer will be there when I get home! bigsmile

Great PR Top! well done. My sympathies on the Cold Beverage.I feel for the Guys working in that theater of operation. No Beer or Bibles tolerated. Thanks for your service Top. flag

 Signature 

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

Profile
 
 
Posted: 15 March 2014 05:45 AM   [ Ignore ]   [ # 4 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  523
Joined  2013-10-05

Rest day. Hanging with the family. Happy Saturday, all.

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

Profile
 
 
Posted: 15 March 2014 05:53 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
SheepDawg - 15 March 2014 05:45 AM

Rest day. Hanging with the family. Happy Saturday, all.

A day of rest sounds good , You’ve been hitting it hard lately ,Good job. family time is number one in importance, Enjoy the day wink

 Signature 

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

Profile
 
 
Posted: 15 March 2014 07:00 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26

Morning all Nice beautiful Morning here, No wind, conditions perfect so we pulled out the sleds.  We both added weight for todays 1 Mile pull’

Lea Ann 35.25 lbs on hers   time 24:58

Me 95 lbs   time 22:33

I think she was slower today because she taxed herself pulling my sled out to starting point.During the end of 1st lap Her sled caught on a gate post that stopped her dead in her tracks. Trying to catch back up to me exhausted her further.  The cardio benefits and leg muscle stamina can’t be praised enough on this exercise. I think of old trappers in the winter who would pull loaded sleds like this for miles working a trap line in snow shoes , they had to have been the fittest and toughest people alive. People in this day an age have no concept of real fitness . The kind people depended on for there every day survival to feed themselves, Which required 7 days a week dawn till dusk back breaking Labor in the fields with free time devoted to sleep. We are lucky to live in these times. 


Have a great day all. grin

 Signature 

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

Profile
 
 
Posted: 15 March 2014 08:14 AM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

WOD 140315:

BBG
1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).
115, 125 pull, 125 pull
1) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).
155x3

Conditioning
1) 14.3 Warmup:
At a comfortable pace:
10 DL @ 135/95#
10 Step Up/Drop Down BJ @ 24/20″
10 DL @ 185/135#
10 Step Up/ Drop Down BJ @ 24/20″
10 DL @ 225/155#
10 Step Up/Drop Down BJ @ 24/20″
*Practice rhythm of stepup/drop-off style “box jumps”. Also, practice bar loading setup and transitions. Rest until fully recovered, but not cold before #2.
Modified to 5 DL @ 135, 10 BJ, 5 DL @ 185, 10 BJ

2) Do Open workout 14.3.
87 reps. - Tie break 3:54.  Last round of DLs were triples.  I could maybe have gotten 90 with getting back on the bar faster, but I don’t know that I could have done many, if any at 275 after all the other work.

 Signature 

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

Profile
 
 
Posted: 15 March 2014 11:20 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1276
Joined  2010-01-30

3-15-2013

Flexibility

Open WOD 14-3
8 min to complete AMRAP
Deadlifts 135 lb x10
24 in box jump
Deadlifts 185 x 15
Box jump x 15
Deadlifts 225 x 15

Finished with 70


Felt good

 Signature 

“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

Profile
 
 
Posted: 15 March 2014 11:31 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  609
Joined  2012-05-16

The new kid is really cutting into my workout time…

Run, back extension, KTE

4 rds
800 meter run
40 back extensions
5 KTE

26:09

Been dealing with some really annoying tightness in the middle of my back. Tried to do some sit ups today and was having none of it. Any type of press over head hurts. Even resting a couple days makes it worse. Anyone ever deal with back tightness in the middle of their back and have any cures?

 Signature 

M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

Profile
 
 
Posted: 15 March 2014 12:08 PM   [ Ignore ]   [ # 10 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

Happy Saturday everyone!
Did 14.3 today at Women’s Rx and got 99 reps. Excited!

 Signature 

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

Profile
 
 
Posted: 15 March 2014 12:28 PM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
Glorybelle - 15 March 2014 12:08 PM

Happy Saturday everyone!
Did 14.3 today at Women’s Rx and got 99 reps. Excited!

Great number Glorybelle Glad to see your fit again.

 Signature 

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

Profile
 
 
Posted: 15 March 2014 12:33 PM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
Red Beard - 15 March 2014 11:31 AM

The new kid is really cutting into my workout time…

Run, back extension, KTE

4 rds
800 meter run
40 back extensions
5 KTE

26:09

Been dealing with some really annoying tightness in the middle of my back. Tried to do some sit ups today and was having none of it. Any type of press over head hurts. Even resting a couple days makes it worse. Anyone ever deal with back tightness in the middle of their back and have any cures?

Keep resting it. try a heating pad. If it feels serious enough see the Doc. best of luck to you on recovery. I know A new little one keeping you up at night doesn’t help either.

 Signature 

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

Profile
 
 
Posted: 15 March 2014 12:35 PM   [ Ignore ]   [ # 13 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07
OPG57 - 15 March 2014 12:28 PM
Glorybelle - 15 March 2014 12:08 PM

Happy Saturday everyone!
Did 14.3 today at Women’s Rx and got 99 reps. Excited!

Great number Glorybelle Glad to see your fit again.

Thanks Guy! I really do think doing these Open WODs at a Box helped too.
Just going through the challenge alongside others helped push me when I didn’t want to push.
It’s kind of nice that CrossFit ParaBellum is welcoming drop-ins for the Open WODs at no charge, except to pay the one-time Games fee of $20.

 Signature 

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

Profile
 
 
Posted: 15 March 2014 12:38 PM   [ Ignore ]   [ # 14 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  608
Joined  2010-03-16

Shoulder Press
95X10, 115X5
125X3, 135X3, 150X3

Then: 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 4 reps

94 Reps, Tie-Break ~ 6:40

 Signature 

M/48/5’ 11”/220#

Profile
 
 
Posted: 15 March 2014 12:50 PM   [ Ignore ]   [ # 15 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  343
Joined  2013-03-11

Week 2 Day 3 done on Wednesday

20 minute row: 4,167 meters


Began feeling sick again towards the end of the day.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
   
1 of 3
1