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Thursday, March 20th, 2014 - 5km
Posted: 19 March 2014 04:24 PM   [ Ignore ]
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THURSDAY 140320

Run 5,000 meters

Post time to comments.

Compare to 131129.

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 06:28 PM   [ Ignore ]   [ # 1 ]
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Last time out GD scaled this as:

Garddawg - 26 September 2013 05:57 PM

Big Dawgs and Pack
As RX
Puppies
If you can make a 5k, today go ahead and go the distance and get a time for it.  If you will have trouble making the distance then run 1-2 miles.

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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 March 2014 03:20 AM   [ Ignore ]   [ # 2 ]
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20 Mar 14 – Arnie

W/U – skips/du practice – couldn’t get better than 5 or 6 in a row today using the single/double mod!
shoulder mobility, 10x 1pood KBS
TGU practice at 24 #’s KB…never done these before, and it was harder than I thought to stay “locked out”…decided to move down to pups for the TGU and OHS for safety and to work the moves for familiarity….did:

puppies: 4time:    10 x Right Arm TGU @15# KB
            20 x KBS @ 24#’s
            10 x Left OHS @ 15#
            20 KBS @ 24#’s
            10 x Right OHS @ 15#
            20 KBS @ 24 #’s
            10 x Left TGU @ 15#
  Time: 12:50.05”

The TGU’s were more of a challenge than I thought!!  Will have to add them in the rotation for either warm-ups or skill work days!

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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: 20 March 2014 03:41 AM   [ Ignore ]   [ # 3 ]
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wu
jogging ~1 mile, droms, cfwu*1

bench (kilos)
67.5*5, 72.5*5, 77.5*4f

wod

MONDAY 140317

Arnie

With a single 2 pood kettlebell:
21 turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish get-ups, left arm

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pack “reduced” no kettlebells, only dumbbells
21 Turkish get-ups, Right arm —1 pood db
50 Swings —1.5 pood db (20+10+10+10)
21 Overhead squats, Left arm —1 pood, (7+7+7)
50 Swings —1.5 pood db (30+20)
21 Overhead squats, Right arm —1 pood db (14+7)
50 Swings —1.5 pood db (20+15+15)
21 Turkish get-ups, Left arm —1 pood db

time
39:14

$o
nope, no time

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M/47/5’10”/155

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Posted: 20 March 2014 03:55 AM   [ Ignore ]   [ # 4 ]
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Push press 5-5-3-3-3-1-1-1-1-1 reps

45#x10, 95#x5, 115#x5, 135#x3, 145#x3, 155#x3, 165#x1, 175#x1, 185#x1 (10# PR!), 190# - FAIL, 175#x1, 135#x3, 135#x3

Cash out with 20 minutes on the stair machine while watching the update show and other CF related videos.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 20 March 2014 04:34 AM   [ Ignore ]   [ # 5 ]
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140309

“J.J.”

Packish
For time:
95 pound Squat clean, 1 rep
10 handstand push-ups
95 pound Squat clean, 2 reps
9 handstand push-ups
95 pound Squat clean, 3 reps
8 handstand push-ups
95 pound Squat clean, 4 reps
7 handstand push-ups
95 pound Squat clean, 5 reps
6 handstand push-ups
95 pound Squat clean, 6 reps
5 handstand push-ups
95 pound Squat clean, 7 reps
4 handstand push-ups
95 pound Squat clean, 8 reps
3 handstand push-ups
95 pound Squat clean, 9 reps
2 handstand push-ups
95 pound Squat clean, 10 reps
1 handstand push-up

Time: 14:30

HSPUs facing wall, hands 12-15” out, toe assist.  7-3, 4-3-2, then basically 2s and 1s, and lots of time shaking out arms between.  Cleans were not caught below parallel but rather on the way down, unbroken through the set of 8, then 7-2, 7-3.  Scaled to 95 lbs to maintain integrity of movement.

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M 52/5’10”/180

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Posted: 20 March 2014 04:42 AM   [ Ignore ]   [ # 6 ]
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WU: roll; stretch; double unders

SWOD: Back Squat
135lbs x 8; 185lbs x 6
EMOM 12 minutes 2 back squats with 225lbs to 11” box

Bench Press:
95lbs x 10; 135lbs x 5; 140lbs x 5; 150lbs x 5; 160lbs x 5 (paused)
3 sets of 135lbs x 10 (paused)

Barbell Rows: 3 sets of 135lbs x 10

Conditioning: RIP “Arnie” with 1pood KB
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

Time - 23:05
TGUs were slow

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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 March 2014 04:51 AM   [ Ignore ]   [ # 7 ]
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TriggerT - 20 March 2014 03:55 AM

Push press 5-5-3-3-3-1-1-1-1-1 reps

45#x10, 95#x5, 115#x5, 135#x3, 145#x3, 155#x3, 165#x1, 175#x1, 185#x1 (10# PR!), 190# - FAIL, 175#x1, 135#x3, 135#x3

Cash out with 20 minutes on the stair machine while watching the update show and other CF related videos.

Strong Set Trigger! wink Well done

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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: 20 March 2014 05:35 AM   [ Ignore ]   [ # 8 ]
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Morning all, Rest day for us. Wow! my back and hamstrings still feel 14.3 . Liked the step ups.I will add these to my leg work.  Doing high volume Deadlifts,  Not a fan of those because of my powerlifting background was to work towards max singles as objective. 315 x 30,  365 x 35 is insanity in an exhausted state in my opinion. I wonder who thinks this stuff up , I would like to see a video of them trying to do it. 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: 20 March 2014 06:39 AM   [ Ignore ]   [ # 9 ]
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Thursday 140320
(Away from home)

WU: easy 1/2 mi

Rx’d
  5 km (3.1 mi) for time
Time 22:58 min

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 20 March 2014 06:47 AM   [ Ignore ]   [ # 10 ]
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Lost Dog - 20 March 2014 06:39 AM

Thursday 140320
(Away from home)

WU: easy 1/2 mi

Rx’d
  5 km (3.1 mi) for time
Time 22:58 min

I’m going to guess you are passionate about running. Good times Lost Dog wink

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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: 20 March 2014 07:56 AM   [ Ignore ]   [ # 11 ]
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Morning all.  Just checking in. We managed to drive (450 miles) to my home town El Paso TX.
Visiting with my family. Showing off the kids. grin
I am still enduring this wicked sinus infection. I guess that is a blessing in disguise because if I was feeling well I’d be mad that I’m missing my workouts this week.
Keep up the strong work guys.
Every time I read your posts I feel inspired to get well and get back to the Wods
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: 20 March 2014 08:23 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 20 March 2014 05:35 AM

Morning all, Rest day for us. Wow! my back and hamstrings still feel 14.3 . Liked the step ups.I will add these to my leg work.  Doing high volume Deadlifts,  Not a fan of those because of my powerlifting background was to work towards max singles as objective. 315 x 30,  365 x 35 is insanity in an exhausted state in my opinion. I wonder who thinks this stuff up , I would like to see a video of them trying to do it. grin

Ha! I also would love to see Castro do this.

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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: 20 March 2014 08:25 AM   [ Ignore ]   [ # 13 ]
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David J H - 20 March 2014 07:56 AM

Morning all.  Just checking in. We managed to drive (450 miles) to my home town El Paso TX.
Visiting with my family. Showing off the kids. grin
I am still enduring this wicked sinus infection. I guess that is a blessing in disguise because if I was feeling well I’d be mad that I’m missing my workouts this week.
Keep up the strong work guys.
Every time I read your posts I feel inspired to get well and get back to the Wods
wink

Bummer! Rest up and get well soon

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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: 20 March 2014 09:09 AM   [ Ignore ]   [ # 14 ]
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Pullups, Hang Squat Cleans

Before: 500m row 20-22-24-22-20, rolled out quads and t band, dyn WU

S/T: MEs for time
Dead hang 1:34
Wall sit: 2:16 but I braced myself with my hands
(Top of) Pullup hang: :34
Plank: 2:something?
Handstand: 1:20 something

10-9-8…1 Pullups
1-2-3…10 Hang squat cleans 135 (subbed hang power snatch 100#, groin complained about squat snatches at 135, did HPC on Monday)
10:19

Meant to switch to C2B toward the end but “forgot.”

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 20 March 2014 09:29 AM   [ Ignore ]   [ # 15 ]
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@David J H, feel better soon. Sinus infections are horrible

OPG, hope those hamstrings recover quickly. My back is feeling better but it took a few days.

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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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