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Wednesday, March 19th, 2013 - Rest Day
Posted: 18 March 2014 04:53 PM   [ 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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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 March 2014 12:22 AM   [ Ignore ]   [ # 1 ]
Big Dawg
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40 min slow jog; ~7km @ avg 11.3 km/h

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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: 19 March 2014 02:30 AM   [ Ignore ]   [ # 2 ]
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19 March 14 - Ryan

w/u: OHS x 10, GHD x 10, Chin ups x 8, D/U practice for 5 minutes - couldn’t do better than 5 or 6 of the single/double mod consecutively - legs still heavy from 14.3

Pack: 5 rft of 5 M/U progressions (jumping w/ rings at shoulder height) and 15 burpees - didn’t do the pushup part of the burpees due to sharp pain in my left shoulder when pushing up from the ground - basically did squat thrusts instead of burpees

Time: 8:18”

$out - (walk 2:00/run 400m) x 5 rds on treadmill.  Pace increased for each 400: 7.5 mph/7.7/8.0/8.3/8.5 (8.5 for first .10, then 9.0, then 9.5 for last .05).  Total distance was 1.95 miles in 20:07.

Really happy with how the knee is responding to the running intervals!

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

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

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Posted: 19 March 2014 03:47 AM   [ Ignore ]   [ # 3 ]
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Warm up: 3x (10 GHD back extensions, 10 GHD sit ups, 10 pull ups, 10 push ups, 10 box squats 20kg)

WOD 140314 14.3
AMRAP in 8 mins of:
10 DL 60kg,
15 box jumps 24”,
15 DL 85kg,
15 box jumps 24”,
20 DL 102.5kg,
15 box jumps 24”,
25 DL 125kg ….
Score: 91 reps

Skills: Israeli special forces tacfit challenge - 5 rounds of 3 reps in 7:02.  Just giving this a go for fun. Only the second time I’ve tried these exercises. Well off the pace to complete this !!

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M/47/80kg

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Posted: 19 March 2014 04:34 AM   [ Ignore ]   [ # 4 ]
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robnobby - 19 March 2014 03:47 AM

Warm up: 3x (10 GHD back extensions, 10 GHD sit ups, 10 pull ups, 10 push ups, 10 box squats 20kg)

WOD 140314 14.3
AMRAP in 8 mins of:
10 DL 60kg,
15 box jumps 24”,
15 DL 85kg,
15 box jumps 24”,
20 DL 102.5kg,
15 box jumps 24”,
25 DL 125kg ….
Score: 91 reps

Skills: Israeli special forces tacfit challenge - 5 rounds of 3 reps in 7:02.  Just giving this a go for fun. Only the second time I’ve tried these exercises. Well off the pace to complete this !!

Good job on 14.3 Rob

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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: 19 March 2014 04:59 AM   [ Ignore ]   [ # 5 ]
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TopMac - 19 March 2014 02:30 AM

19 March 14 - Ryan

w/u: OHS x 10, GHD x 10, Chin ups x 8, D/U practice for 5 minutes - couldn’t do better than 5 or 6 of the single/double mod consecutively - legs still heavy from 14.3

Pack: 5 rft of 5 M/U progressions (jumping w/ rings at shoulder height) and 15 burpees - didn’t do the pushup part of the burpees due to sharp pain in my left shoulder when pushing up from the ground - basically did squat thrusts instead of burpees

Time: 8:18”

$out - (walk 2:00/run 400m) x 5 rds on treadmill.  Pace increased for each 400: 7.5 mph/7.7/8.0/8.3/8.5 (8.5 for first .10, then 9.0, then 9.5 for last .05).  Total distance was 1.95 miles in 20:07.

Really happy with how the knee is responding to the running intervals!

Good effort Top. Watch that shoulder.

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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: 19 March 2014 05:05 AM   [ Ignore ]   [ # 6 ]
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Morning all.Wow do I ever have a total worked feeling in my back today. Rest day for this old Geezer LOL .  Lea Ann is doing her 1st 5000m meter Row this morning. Her shoulder has come a long way in its recovery. She still doesn’t have range of motion to hold a squat bar and do overhead pressing movements, with the exception of light dumbells . Hopefully one of these days.  Have a great day all grin

Lea Ann 5000 meters 31: 50.9   Good job Wife grin

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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: 19 March 2014 08:57 AM   [ Ignore ]   [ # 7 ]
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OPG57 - 19 March 2014 05:05 AM

Morning all.Wow do I ever have a total worked feeling in my back today. Rest day for this old Geezer LOL .  Lea Ann is doing her 1st 5000m meter Row this morning. Her shoulder has come a long way in its recovery. She still doesn’t have range of motion to hold a squat bar and do overhead pressing movements, with the exception of light dumbells . Hopefully one of these days.  Have a great day all grin

Lea Ann 5000 meters 31: 50.9   Good job Wife grin

Nice job, Lea Ann!!

Enjoy the rest day, OPG. I’m going to!

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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: 19 March 2014 10:10 AM   [ Ignore ]   [ # 8 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, squat, shoulder pass, good mornings, sit-ups

140316
Ryan—RIP
Pack:
Five rounds for time of:
5 Muscle-ups progressions
15 Burpees

no time, user-error

$0
headstands

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 19 March 2014 10:19 AM   [ Ignore ]   [ # 9 ]
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Glorybelle - 19 March 2014 08:57 AM
OPG57 - 19 March 2014 05:05 AM

Morning all.Wow do I ever have a total worked feeling in my back today. Rest day for this old Geezer LOL .  Lea Ann is doing her 1st 5000m meter Row this morning. Her shoulder has come a long way in its recovery. She still doesn’t have range of motion to hold a squat bar and do overhead pressing movements, with the exception of light dumbells . Hopefully one of these days.  Have a great day all grin

Lea Ann 5000 meters 31: 50.9   Good job Wife grin

Nice job, Lea Ann!!

Enjoy the rest day, OPG. I’m going to!

I’ll pass that on to her Glorybelle. Enjoy the rest day.

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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: 19 March 2014 12:28 PM   [ Ignore ]   [ # 10 ]
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WOD 140319:

BBG
1) EMOM for 5:00 – 3 Power Snatches @ heaviest possible (all sets).
115 no misses
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ heaviest possible (all sets)
Started at 160, missed second jerk of second round so I dropped to 155

Conditioning
For time:
20 Thrusters 95/65#
250′ Shuttle Run (50′ sections)
30 V-Ups
15 Thrusters 135/95#
250′ Shuttle Run (50′ sections)
30 V-Ups
10 Thrusters 155/105#
250′ Shuttle Run (50′ sections)
30 V-Ups
11:43 @ female weights

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

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Posted: 19 March 2014 12:48 PM   [ Ignore ]   [ # 11 ]
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OPG57 - 19 March 2014 04:34 AM
robnobby - 19 March 2014 03:47 AM

Warm up: 3x (10 GHD back extensions, 10 GHD sit ups, 10 pull ups, 10 push ups, 10 box squats 20kg)

WOD 140314 14.3
AMRAP in 8 mins of:
10 DL 60kg,
15 box jumps 24”,
15 DL 85kg,
15 box jumps 24”,
20 DL 102.5kg,
15 box jumps 24”,
25 DL 125kg ….
Score: 91 reps

Skills: Israeli special forces tacfit challenge - 5 rounds of 3 reps in 7:02.  Just giving this a go for fun. Only the second time I’ve tried these exercises. Well off the pace to complete this !!

Good job on 14.3 Rob

Thanks. Amazing how a manageable weight suddenly gets really hard when you’re out of breath

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M/47/80kg

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Posted: 19 March 2014 01:33 PM   [ Ignore ]   [ # 12 ]
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Concept 2 Mud Season Madness

Row 5K:

22:31.6

Just a little bit faster each day.

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, but it’s not too late to sign up.  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

New York Times:  How a Warm-Up Routine Can Save Your Knees

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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: 19 March 2014 03:49 PM   [ Ignore ]   [ # 13 ]
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WU: 5 TTB
    10 X 95 LBS DL
    10 X 135 LBS DL

WOD 140314 14.3

AMRAP in 8 mins of:
10 DL 95 LBS,
15 box jumps 24”,
15 DL 135 LBS,
15 box jumps 24”,
20 DL 185 LBS ,
15 box jumps 24”,

Score: 90 reps

THEN

3 X 5 X 135 LBS (EACH LEG SEPARATELY) LEG PRESS MACHINE + 3 X 5 X 135 LBS (EACH LEG SEPARATELY) REAR KICK MACHINE

(YEAH, YEAH, I KNOW, WE HATE MACHINES, BUT ITS A REHAB THING FOR MY RIGHT THIGH

THEN

75´SPINNING CLASS

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M/44/6´/185
CF since 08/01/2013

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Posted: 19 March 2014 03:56 PM   [ Ignore ]   [ # 14 ]
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eagr - 19 March 2014 03:49 PM

WU: 5 TTB
    10 X 95 LBS DL
    10 X 135 LBS DL

WOD 140314 14.3

AMRAP in 8 mins of:
10 DL 95 LBS,
15 box jumps 24”,
15 DL 135 LBS,
15 box jumps 24”,
20 DL 185 LBS ,
15 box jumps 24”,

Score: 90 reps

THEN

3 X 5 X 135 LBS (EACH LEG SEPARATELY) LEG PRESS MACHINE + 3 X 5 X 135 LBS (EACH LEG SEPARATELY) REAR KICK MACHINE

(YEAH, YEAH, I KNOW, WE HATE MACHINES, BUT ITS A REHAB THING FOR MY RIGHT THIGH

THEN

75´SPINNING CLASS

Good job on the 14.3 eagr

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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: 19 March 2014 04:14 PM   [ Ignore ]   [ # 15 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


6 Incline Bench Press (5/5) @ 135#
6 Dips (5/5) @ 160#
- Rest 3 Minutes -
10 Leg Press (5/5) @ 320#
10 Calf Raises (5/5) @ 320#

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M/37/6’/175
Started Crossfit 04/2008

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