Sunday, March 23rd, 2013 - Rest Day
Posted: 23 March 2014 11:28 AM   [ 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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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: 23 March 2014 11:30 AM   [ Ignore ]   [ # 1 ]
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Hey!  Doing 14.4?  Why not log your rowing on the Concept2 site?  You could help win a new rower for Brand X.  See below.

Concept 2 Mud Season Madness

Row 5K:

21:39.6

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

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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: 23 March 2014 12:17 PM   [ Ignore ]   [ # 2 ]
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Press. Pull-ups.

Warmup
Sit-ups, hip and leg lifts.
Upper body mobility

Strength
Press 3-3-3
In kg: 35-37.5-40(PR)

Hi-rep set, 20 kg
Result: 21 x 20 kg (PR)

Recon Ron
4 Pull-ups

Ecstatic! First press 3RM PR for a long time! Previous PR at 20 kg was 10.

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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: 23 March 2014 12:30 PM   [ Ignore ]   [ # 3 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

5 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
7 Shoulder Press (5/5) @ feet on box

Switching days for 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)


4 Incline Bench Press (5/5) @ 135#
4 Dips (5/5) @ body weigth
- Rest 3 Minutes -
8 Leg Press (5/5) @ 270#
10 Calf Raises (5/5) @ 270#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 23 March 2014 12:39 PM   [ Ignore ]   [ # 4 ]
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Played football match, then 3 hours later strength (3-6 rep range):

Bench press 20x20kg, 5x40kg, 5x60kg, 6x80kg
Squat 10x40kg, 5x60kg, 5x80kg, 7x95kg

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M/47/80kg

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Posted: 23 March 2014 02:32 PM   [ Ignore ]   [ # 5 ]
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Did the 14.4 chipper for my birthday.  123 reps.

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35/m/6’2”/170

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Posted: 23 March 2014 04:29 PM   [ Ignore ]   [ # 6 ]
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sbburris - 23 March 2014 02:32 PM

Did the 14.4 chipper for my birthday.  123 reps.

Happy Birthday!

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 23 March 2014 04:33 PM   [ Ignore ]   [ # 7 ]
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Rest day.

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

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Posted: 23 March 2014 04:42 PM   [ Ignore ]   [ # 8 ]
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Smokey - 23 March 2014 04:29 PM
sbburris - 23 March 2014 02:32 PM

Did the 14.4 chipper for my birthday.  123 reps.

Happy Birthday!

Gracias.  This might not be a bad yearly benchmark workout.

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35/m/6’2”/170

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Posted: 23 March 2014 05:28 PM   [ Ignore ]   [ # 9 ]
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sbburris - 23 March 2014 02:32 PM

Did the 14.4 chipper for my birthday.  123 reps.

Happy Birthday grin You and MNTiger73 share the 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: 23 March 2014 05:30 PM   [ Ignore ]   [ # 10 ]
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14.4
191 reps
11:26 Tiebreak +11 Muscle-ups

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M 29 178cm 80kg

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Posted: 23 March 2014 05:36 PM   [ Ignore ]   [ # 11 ]
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ausman - 23 March 2014 05:30 PM

14.4
191 reps
11:26 Tiebreak +11 Muscle-ups

Great job Ausman, Huge total!

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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: 23 March 2014 09:30 PM   [ Ignore ]   [ # 12 ]
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23 Mar 14 – Daniel
W/U – skips/du practice – got 10 reps twice and 13 once using the single/double mod!
shoulder mobility, CFWU x 1
Pack 4time:    25 Pullups (10/10/5)
            run 400m (treadmill @ 8.0 mph pace)
            21 Thrusters @ 65#
            Run 800m (treadmill @ 7.5 mph pace)
            21 Thrusters @ 65#
            Run 400m (treadmill @ 8.3/8.5 mph pace)
            25 Pullups (10/7/8)
    Time: 18:18.39

Had to slog through water in the hangar gym due to rain (again!!), so lost some time in transition, but probably would have lost that time anyway in trying to breathe!  Was steaming when I finished, hangar was about 58 degrees this morning….love working out at that temp, although I do have to warm up more. LOL

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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: 24 March 2014 12:53 AM   [ Ignore ]   [ # 13 ]
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W/U 1k row
Stretch
Handstand
Burgener
3x samson, squat, shoulder pass, back ext, situps, pullups, dips

140322
Push jerk 5 5 3 3 3 1 1 1 1 1
55/65/75/85/95/105/115/125 (f)/115/115

$ o
Headstands

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 24 March 2014 03:58 AM   [ Ignore ]   [ # 14 ]
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TopMac - 23 March 2014 09:30 PM

23 Mar 14 – Daniel
W/U – skips/du practice – got 10 reps twice and 13 once using the single/double mod!
shoulder mobility, CFWU x 1
Pack 4time:    25 Pullups (10/10/5)
            run 400m (treadmill @ 8.0 mph pace)
            21 Thrusters @ 65#
            Run 800m (treadmill @ 7.5 mph pace)
            21 Thrusters @ 65#
            Run 400m (treadmill @ 8.3/8.5 mph pace)
            25 Pullups (10/7/8)
    Time: 18:18.39

Had to slog through water in the hangar gym due to rain (again!!), so lost some time in transition, but probably would have lost that time anyway in trying to breathe!  Was steaming when I finished, hangar was about 58 degrees this morning….love working out at that temp, although I do have to warm up more. LOL

Got the job done,Have a Good one Top

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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: 24 March 2014 04:31 AM   [ Ignore ]   [ # 15 ]
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SATURDAY 140322

Push jerk 5-5-3-3-3-1-1-1-1-1 reps

Weight=35-40-50-55-60-70-80-90-90-90

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M/39/5’9”/168 Latest restart 3/19/2014

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