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Thursday, March 27th, 2014 - Rest Day
Posted: 26 March 2014 06:55 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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“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.”
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Posted: 27 March 2014 01:32 AM   [ Ignore ]   [ # 1 ]
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27 Mar 14 - Push Jerk

W/U - shoulder mobility, 10 x 45#, skips, CFWU x 1

Then: Push Jerk: 5-5-3-3-3-1-1-1-1-1 reps
    : 95 - 115 - 135 - 145 - 155 (presses more than jerks) - 155 (press) - 155 (good) - 165 (press) - 165 (F) - 165 (press) mad

Just wasn’t able to get into a good “jerk” today…lacked explosiveness.  Not sure why, but I guess (as they say) you can’t PR every day!

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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: 27 March 2014 03:42 AM   [ Ignore ]   [ # 2 ]
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Linda

Std. Warmup x2

Pack
10-9-8-7-6-5-4-3-2-1 reps for time of:
225lb (1.5x body-weight) 135lb deadlift
150lb 105lb bench press (95lb starting with “8 reps”)
115lb 85lb clean

Time: 18:38

Happy with that time, shaved several minutes off last time. Had to rip 10lb off the bench after the second set, was burning out way too early. Most all of the sets were unbroken, just a couple broken bench sets. My triceps are definitely still fatigued from the push presses on Tuesday.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 27 March 2014 04:44 AM   [ Ignore ]   [ # 3 ]
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WU: foam roll; stretch; 60 single unders; 15 double unders; back squat 135lbs x 5; 135lbs x 5 (paused); 225lbs x 5 (paused)

SWOD: EMOM for 12 minutes 2 back squats with 280lbs to an 11” box

Bench Press: 45lbs x 15; 95lbs x 12; 135lbs x 8;
155lbs x 5; 175lbs x 5(paused); 200lbs x 9
3 sets of 135lbs x 10

Barbell Rows: 3 sets of 135lbs x 10

$O: 50 Evil Wheels for time: 3:10

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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: 27 March 2014 04:47 AM   [ Ignore ]   [ # 4 ]
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TopMac - 27 March 2014 01:32 AM

27 Mar 14 - Push Jerk

W/U - shoulder mobility, 10 x 45#, skips, CFWU x 1

Then: Push Jerk: 5-5-3-3-3-1-1-1-1-1 reps
    : 95 - 115 - 135 - 145 - 155 (presses more than jerks) - 155 (press) - 155 (good) - 165 (press) - 165 (F) - 165 (press) mad

Just wasn’t able to get into a good “jerk” today…lacked explosiveness.  Not sure why, but I guess (as they say) you can’t PR every day!

Good effort Top, Now get back to your 16 hours of paperwork LOL

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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: 27 March 2014 06:25 AM   [ Ignore ]   [ # 5 ]
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Really feeling my back today after Linda and Jack the last set of WODs, so REST DAY it is.

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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: 27 March 2014 06:30 AM   [ Ignore ]   [ # 6 ]
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140322

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

Post loads to comments.

115-125-135-145-155-165-165(f)-DNF

First 5 sets with multiple reps I did from bar in front.  Singles I started from behind the neck.  First single at 165 went up fine but form was shitty so stayed at same weight - next rep I felt a twinge in my back and thought ai should call it.

Followed up with…....

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M 52/5’10”/180

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Posted: 27 March 2014 06:33 AM   [ Ignore ]   [ # 7 ]
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140326

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 130206.

Times: 3:29, 3:29, 3:24

Last time 130206: 3:28, 3:25, 3:19

On dreadmill.  I bumped up the speed one tick to start second run but my time was the same???  Still slower than last time - should have pushed it a little harder.

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M 52/5’10”/180

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Posted: 27 March 2014 08:28 AM   [ Ignore ]   [ # 8 ]
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Farmer Walk, Box Jumps, Burpees, KB WB, Ring Dips

Before: 500m run, dyn WU

S/T: Snatch work. 3@75, rest @95. Worked singles from the floor, then did a bunch from the blocks. Trying to get faster into the catch. Slight improvement I think, but I cannot wrap my brain around the “pull yourself under the bar” cue.

2 RFT
200m farmer walk 1.5 pd KBs
30 box jumps 24”
20 burpees
10 KB WB 1.5 pd
5 ring dips
12:44

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

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Posted: 27 March 2014 08:51 AM   [ Ignore ]   [ # 9 ]
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Smokey - 27 March 2014 06:25 AM

Really feeling my back today after Linda and Jack the last set of WODs, so REST DAY it is.

Sounds like a Good idea Smokey. Those were some stout weights you used on Linda .Deadlifting 45 reps with 264 lbs.  was pretty intense. 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: 27 March 2014 09:07 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 27 March 2014 08:51 AM
Smokey - 27 March 2014 06:25 AM

Really feeling my back today after Linda and Jack the last set of WODs, so REST DAY it is.

Sounds like a Good idea Smokey. Those were some stout weights you used on Linda .Deadlifting 45 reps with 264 lbs.  was pretty intense. wink

Thanks OPG. 55 reps - but why quibble? Have a great day.

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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: 27 March 2014 09:22 AM   [ Ignore ]   [ # 11 ]
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Smokey - 27 March 2014 09:07 AM
OPG57 - 27 March 2014 08:51 AM
Smokey - 27 March 2014 06:25 AM

Really feeling my back today after Linda and Jack the last set of WODs, so REST DAY it is.

Sounds like a Good idea Smokey. Those were some stout weights you used on Linda .Deadlifting 45 reps with 264 lbs.  was pretty intense. wink

Thanks OPG. 55 reps - but why quibble? Have a great day.

Doh! That’s why you’re the Economist LOL Go ahead and rub on another palm full of bengay for the extra 10 I missed 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: 27 March 2014 10:21 AM   [ Ignore ]   [ # 12 ]
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W/U
1k row
stretch
handstands

TUESDAY 140325

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift 175#
Body-weight135# bench press
3/4 body-weight 25# dumbbell clean

Set up three bars and storm through for time.
20:24

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 27 March 2014 10:30 AM   [ Ignore ]   [ # 13 ]
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Been a tad off schedule due to some travel.  Using this rest day to get back on mainsite scheduling.

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35/m/6’2”/170

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Posted: 27 March 2014 10:59 AM   [ Ignore ]   [ # 14 ]
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March 27, 2014

Today I did the puppy workout with weight.

Four rounds for time of:
Run 400M
10 dead lifts, 155#
10 clean and jerk, 115#

It was a good workout but I shouldn’t have done dead lifts twice in one week. I went heavy on the dead lifts Tuesday and took yesterday for my rest day. Going back to high rep deads today made my lower back pretty sore. I am putting some heat on it and it will be good. I will have to pay better attention to my programming in the future. I guess I’m getting old lol! I’ll rub some Ben gay old fart cream on my back and be ready to hit it tomorrow.

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Donald K. Toro

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Posted: 27 March 2014 11:59 AM   [ Ignore ]   [ # 15 ]
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warm up
MOBs
5x: 10 slam ball, 20# & 10 pull-ups

WOD (from BrandX 3/27/2014)
SQT
3rounds for time of:
10reps, 95#  AWGTOH
200m shuttle run (4x 50m)
TOTAL TIME=5:16 (1:31/1:55/1:50)

No breaks.
Expected (and got) a huge PR based on the work I’ve been doing with GD; thank you, sir!

11/15/2012=6:08 (1:51/2:15/2:02)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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