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Monday, March 31st, 2014 - Rest Day
Posted: 30 March 2014 04:26 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: 31 March 2014 01:41 AM   [ Ignore ]   [ # 1 ]
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wu
1K jogging, DROMs

back squat (kilos)
20*10/30*5/40*5/60*3/80*1
90*3/95*3/100*3/105*3/107.5*3

wod

FRIDAY 140328

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

pack
21-18-15-12-9-6-3
Thrusters, 65# <—(30kg) 11+10, 6+6+6, 5+5+5, 4+4+4, 3+3+3, 6, 3
Bar-facing burpees

time
17:41

$o
handstand

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M/47/5’10”/160

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Posted: 31 March 2014 03:15 AM   [ Ignore ]   [ # 2 ]
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3-31.  Did 14.5 yesterday


Really hurting today.  Jogged an easy three miles with friends then did foam roller, ball, hamstring stretches and banded shoulder traction.

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“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.

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Posted: 31 March 2014 04:26 AM   [ Ignore ]   [ # 3 ]
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Zimmerman PACK - SOMETHING

Complete as many rounds as possible in 25 minutes of:
11 pull-ups
2 deadlifts, 185 lb.
10 handstand push-ups PROGRESSIONS

7 ROUNDS + 11 PULLUPS + 2 DEADLIFTS

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CF since 08/01/2013

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Posted: 31 March 2014 04:53 AM   [ Ignore ]   [ # 4 ]
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WU: foam roll; stretch; double unders; 10 press; 20 SDHP

SWOD: Back Squat to 11” box
135lbs x 5; 185lbs x 5; 225lbs x 5;
235lbs x 3; 270lbs x 3; 300lbs x 6
3 sets of 10 at 185lbs

Overhead Press:
45lbs x 10; 95lbs x 5;
115lbs x 3; 130lbs x 3; 145lbs x 5 +1 push press
3 sets of 10 at 95lbs

At Crossfit Nation:
WU: Row 400m then 2 rounds of 10 good mornings; 10m bear crawls; 10 air squats; 10 push press

SWOD:
EMOM 8: 8 SDHP w/ 55lb KB and 8 banded 55lb KB swings (thicker green band)

Deadlift
135lbs x 6; 225lbs x 5; 315lbs x 3; 355lbs x 3; 400lbs x 5

Conditioning:
“Diane” 21-15-9 HSPU (light green band supported)/ deadlift (225lbs)
Time - 10:18

$O: run 1200m

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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: 31 March 2014 06:09 AM   [ Ignore ]   [ # 5 ]
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snatch/pushups

For time:

12 DB snatch
12 deficit pushups
10 DB snatch
10 deficit pushups
8 DB snatch
8 deficit pushups
6 DB snatch
6 deficit pushups
4 DB snatch
4 deficit pushups
2 DB snatch
2 deficit pushups

7:47
Next time start at 14

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 31 March 2014 06:14 AM   [ Ignore ]   [ # 6 ]
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Morning all, Start of a new cycle. decided I would not work a strength but more of a conditioning cycle to work weaknesses, That and I’m tired of weighing in the 260s.

Bench upper body day for us

Me   Narrow grip bench 17” between hands, I was doing 23” before. I liked concentration on the triceps this new hand position delivered.

44 x 10
88 x 10
132 x 5
176 x 3
198 x 10
209 x 10 x 2

Alternating DB curls 45 x 10 x 3
Shoulder presses
44 x 10
88 x 10
110 x 10
132 x 5
143 x 5
154 x 5
165 x 3   Great pump after all this.  I Went back 20 min. later and did 3 sets of bodyweight Dips = 273 lbs. dressed.  12-11-11 that was a great chest pump along with triceps and deltoids

Lea Ann close grip bench 14” between hands
44 x 10
66 x 10
77 x 10
88 x 10
99 x 10
110 x 5
alternating DB curls 10 x 3 x 15 lbs
shoulder press 14 lbs bar   10 x 3   This was big for her today. I saw a lot of range of motion she hasn’t been able to do for year.
50 step ups 16” box
Great job wife grin      Have a great day all


Went back out and did my cardio portion of todays workout.  Elliptical . 6.2 miles in 29:55   3 minute cooldown 6.5 total miles   12.2-13.4 mph   Very soggy right now 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: 31 March 2014 06:22 AM   [ Ignore ]   [ # 7 ]
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I think I’m ready for a rest day.  smile  I would like recommendations on some stretches, though.

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CF Start date:  March 28, 2014
F/52/5’6”/225 216
(goal: 125-130lb)

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Posted: 31 March 2014 06:51 AM   [ Ignore ]   [ # 8 ]
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rosie - 31 March 2014 06:22 AM

I think I’m ready for a rest day.  smile  I would like recommendations on some stretches, though.

Enjoy the rest day rosie. I only do hamstrings myself, seated on the floor trying to put my forehead on knees. I think some basic Yoga moves would be beneficial for stretching you and strengthening you in weak areas. Hope the knee feels OK from the walk. Another walk tomorrow or day after would be good with another WOD, try to increase the distance a little more if its managable. Have a great day rosie. wink

Just to be clear, I suggested stretching ham strings sitting on the floor, as a simple starting movement.you don’t have to touch your forehead to knee .just leaning forward a little over each leg will cause tension in the hamstrings . People who are very flexible can get there forehead to there knee. That takes a lot of stretching though. You start a little at a time . hold for 10 seconds on 1 side return to upright take a rest than do other for 10 sec.. back to upright. repeat this 3-5 more times. Its a starting point. I’m glad vaulty monk said something. I should have been clear that that’s what I do as far stretching and not what is expected out of a beginner. Sorry rosie

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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: 31 March 2014 07:26 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 31 March 2014 06:51 AM
rosie - 31 March 2014 06:22 AM

I think I’m ready for a rest day.  smile  I would like recommendations on some stretches, though.

Enjoy the rest day rosie. I only do hamstrings myself, seated on the floor trying to put my forehead on knees. I think some basic Yoga moves would be beneficial for stretching you and strengthening you in weak areas. Hope the knee feels OK from the walk. Another walk tomorrow or day after would be good with another WOD, try to increase the distance a little more if its managable. Have a great day rosie. wink

Hamstrings is one (although I’d say pull your chest to your knees, not forehead, keep your back straight, and neck neutral).

If you want the other side of the legs, check this out: http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/

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M/47/5’10”/160

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Posted: 31 March 2014 07:55 AM   [ Ignore ]   [ # 10 ]
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Monday 140331 5:00 am

Finally, I feel somewhat normal and ready to workout again, 2 weeks off was some needed rest.
But as Frosty996 says “Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.” 
So I decided to skip my strength work this week and just do metcon WODS and get back into the routine.

WU:  3 rounds of : Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 sit-ups, 15 good-mornings w/45 pounds,  12 pull-ups, 12 dips.
Took it slowly

WOD:  Jack
Pack - Light  
Complete as many rounds as possible in 15 minutes of:
65 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 20 inch box -  step up & down
Total = 8 rounds even - my last box step right after the buzzer . 

I started this out slowly and was not rushing too much, finished 3 rounds with about 8 minutes left.  Then I guess my internal fight mode kicked in and I started going faster and taking less breaks.
Managed to finish the last round in 1:15.  Push presses were broken into sets of 5 after 5th round.  All Kettlebells and Box step ups were unbroken.

Feels great to be back working out again! 

Good morning everyone!

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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: 31 March 2014 08:21 AM   [ Ignore ]   [ # 11 ]
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Vaulty Monk - 31 March 2014 07:26 AM
OPG57 - 31 March 2014 06:51 AM
rosie - 31 March 2014 06:22 AM

I think I’m ready for a rest day.  smile  I would like recommendations on some stretches, though.

Enjoy the rest day rosie. I only do hamstrings myself, seated on the floor trying to put my forehead on knees. I think some basic Yoga moves would be beneficial for stretching you and strengthening you in weak areas. Hope the knee feels OK from the walk. Another walk tomorrow or day after would be good with another WOD, try to increase the distance a little more if its managable. Have a great day rosie. wink

Hamstrings is one (although I’d say pull your chest to your knees, not forehead, keep your back straight, and neck neutral).

If you want the other side of the legs, check this out: http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/

interesting method using the bands, My chest might be hindered by my large mid section though LOL  I was just saying that’s all I do now as a simple starting movement for some one who has been inactive. I agree learning overall body stretches is important. In Olympic lifting you have no choice if you want to be efficient and quit being sore wink I like the Yoga approach for some one who is a total beginner since it addresses flexibility and develops strength while learning to hold the positions.Thanks Vaulty

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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: 31 March 2014 08:23 AM   [ Ignore ]   [ # 12 ]
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David J H - 31 March 2014 07:55 AM

Monday 140331 5:00 am

Finally, I feel somewhat normal and ready to workout again, 2 weeks off was some needed rest.
But as Frosty996 says “Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.” 
So I decided to skip my strength work this week and just do metcon WODS and get back into the routine.

WU:  3 rounds of : Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 sit-ups, 15 good-mornings w/45 pounds,  12 pull-ups, 12 dips.
Took it slowly

WOD:  Jack
Pack - Light  
Complete as many rounds as possible in 15 minutes of:
65 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 20 inch box -  step up & down
Total = 8 rounds even - my last box step right after the buzzer . 

I started this out slowly and was not rushing too much, finished 3 rounds with about 8 minutes left.  Then I guess my internal fight mode kicked in and I started going faster and taking less breaks.
Managed to finish the last round in 1:15.  Push presses were broken into sets of 5 after 5th round.  All Kettlebells and Box step ups were unbroken.

Feels great to be back working out again! 

Good morning everyone!

Great to see you back David 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: 31 March 2014 10:21 AM   [ Ignore ]   [ # 13 ]
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OPG57 - 31 March 2014 06:14 AM

Morning all, Start of a new cycle. decided I would not work a strength but more of a conditioning cycle to work weaknesses, That and I’m tired of weighing in the 260s.

Bench upper body day for us

Me   Narrow grip bench 17” between hands, I was doing 23” before. I liked concentration on the triceps this new hand position delivered.

44 x 10
88 x 10
132 x 5
176 x 3
198 x 10
209 x 10 x 2

Alternating DB curls 45 x 10 x 3
Shoulder presses
44 x 10
88 x 10
110 x 10
132 x 5
143 x 5
154 x 5
165 x 3   Great pump after all this.  I Went back 20 min. later and did 3 sets of bodyweight Dips = 273 lbs. dressed.  12-11-11 that was a great chest pump along with triceps and deltoids

Lea Ann close grip bench 14” between hands
44 x 10
66 x 10
77 x 10
88 x 10
99 x 10
110 x 5
alternating DB curls 10 x 3 x 15 lbs
shoulder press 14 lbs bar   10 x 3   This was big for her today. I saw a lot of range of motion she hasn’t been able to do for year.
50 step ups 16” box
Great job wife grin      Have a great day all


Went back out and did my cardio portion of todays workout.  Elliptical . 6.2 miles in 29:55   3 minute cooldown 6.5 total miles   12.2-13.4 mph   Very soggy right now LOL

Great work on the bench, presses, dips (and curls too)!  I’d be able to work out that much if I didn’t have to go to my JOB 5 to 6 days a week (darn bills).  LOL
Thanks for the encouragement and well wishes.

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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: 31 March 2014 10:21 AM   [ Ignore ]   [ # 14 ]
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Active Rest Day

Row 5 k

Rest of day spent getting garden ready.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 31 March 2014 10:33 AM   [ Ignore ]   [ # 15 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener

140329
Zimmerman—RIP
Pack
Complete as many rounds as possible in 20 minutes of:
11 Pull-ups
2 Deadlifts, 225 185 pounds
10 Handstand pike push-ups

7 rds + 2 pull-ups

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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