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Friday, April 4th, 2014 - Rest Day
Posted: 03 April 2014 08:00 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: 04 April 2014 02:24 AM   [ Ignore ]   [ # 1 ]
Big Dawg
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4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

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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: 04 April 2014 02:47 AM   [ Ignore ]   [ # 2 ]
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TopMac - 04 April 2014 02:24 AM

4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

I’m thinking this might be what I do tonight after the kids are asleep.  Nice job, sir.
Next time tell those Marines to jump in and go! LOL

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 04 April 2014 04:04 AM   [ Ignore ]   [ # 3 ]
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TopMac - 04 April 2014 02:24 AM

4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

Great job—took me about 10 minutes longer.

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35/m/6’2”/170

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Posted: 04 April 2014 04:19 AM   [ Ignore ]   [ # 4 ]
Top Dawg
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TopMac - 04 April 2014 02:24 AM

4 Apr 14 - 14.5

I been looking forward to/dreading this one all week!

w/u - CFWU x 2 (minus dips…shoulders just not having that motion lately!)

Packish

4 time: 21-18-15-12-9-6-3 rep rounds of:

65# Thruster
Bar-facing burpees

Time: 23:35.30”

I was toast by the end…thrusters were broken 11/10, 9/9, 8/7, 6/6, and then 9/6/3 rep rounds were unbroken.  Burpees were slow…basically land past the bar, step or two, turn, set, go….

$out - 5 minutes horizontal on the mat catching my breath, 1 set of 10 K2E, 1 set of 10 each side hanging side raises

Several of my Marines were in the gym during this one….one of them told me later he was getting tired just watching me…lol…gotta keep the young ‘uns on their toes! cool smirk

Have a great day everyone!

Great job Top.  grin  In regards to Sheepdawg.The Youngsters were thinking , Top looks like toast when he’s done LOL , How are they going to do that and the physical Job of loading Ord. on and off the birds all day too.I don’t blame them on that point. Just a little note on We who are or were NCOs ( Non Commissioned Officers)Enlisted ranks . We don’t get called Sir LOL That honorific is reserved for Commissioned and Warrant Officers. Hollywood is always misinforming the public about Military protocol for the sake of artistic license and propaganda spin. wink  Enlisted guys will normally tell you , Don’t call me Sir. I work for a living LOL

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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: 04 April 2014 05:20 AM   [ Ignore ]   [ # 5 ]
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WU: foam roll; stretch; run 400m; wrist mobility

SWOD: Power clean
95lbs x 3; 95lbs x 3 + 2 hang cleans; 115lbs x 3; 135lbs x 3
150lbs x 3; 170lbs x 3; 190lbs x 8 (PR)

Conditioning: 21-15-9 reps of
155lb hang power cleans (10/5/6) (5/4/3/3) (2/3/4)
pullups (6/6/6/3) (6/4/5) (4/2/2/1)

Time - 11:29

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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: 04 April 2014 06:27 AM   [ Ignore ]   [ # 6 ]
Big Dawg
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Hang squat clean 5-5-3-3-3-1-1-1-1 reps

115#x5, 135#x5, 155#x3, 165#x3, 175#x2-fail on 3rd, 175#x1, 180#x1, 185#x1, 190#x1, 195# - Fail. Tried 195# again, but failed again.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 04 April 2014 06:46 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 04 April 2014 05:20 AM

WU: foam roll; stretch; run 400m; wrist mobility

SWOD: Power clean
95lbs x 3; 95lbs x 3 + 2 hang cleans; 115lbs x 3; 135lbs x 3
150lbs x 3; 170lbs x 3; 190lbs x 8 (PR)

Conditioning: 21-15-9 reps of
155lb hang power cleans (10/5/6) (5/4/3/3) (2/3/4)
pullups (6/6/6/3) (6/4/5) (4/2/2/1)

Time - 11:29

Nice work!

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M/34/5’ 10”/182#

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Posted: 04 April 2014 07:00 AM   [ Ignore ]   [ # 8 ]
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AntDawg - 04 April 2014 06:46 AM
Murph99 - 04 April 2014 05:20 AM

WU: foam roll; stretch; run 400m; wrist mobility

SWOD: Power clean
95lbs x 3; 95lbs x 3 + 2 hang cleans; 115lbs x 3; 135lbs x 3
150lbs x 3; 170lbs x 3; 190lbs x 8 (PR)

Conditioning: 21-15-9 reps of
155lb hang power cleans (10/5/6) (5/4/3/3) (2/3/4)
pullups (6/6/6/3) (6/4/5) (4/2/2/1)

Time - 11:29

Nice work!

thanks AntDawg

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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: 04 April 2014 08:00 AM   [ Ignore ]   [ # 9 ]
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wu
~1K jogging, cfwu*1

press (kilos)
20*10/30*5/35*3
42.5*3/45*3/47.5*3/50*3/52.5*3
37.5*12-9-6

wod

WEDNESDAY 140402

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

loads
kilos: 50*5/60*5///65*3/70*3/75*3///80*1/85*Fail/85*1/85*1/85*1
converted to pounds: 110/132///143/154/165///176/187/187/187

form started suffering at 85kg (knees trailing inside), so did not push any heavier


$o
handstand practice, stretching

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M/47/5’10”/155

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Posted: 04 April 2014 08:07 AM   [ Ignore ]   [ # 10 ]
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5 am WOD

This week has been off.  I think that the end WOD at the open with doing it twice and the second time taking over 2 hours to finish beat me up a bit.

This morning was a better morning than Tues-Thurs

2 min couch stretch each leg
20 leg swings each leg (10 front to back, 10 side to side)
2 min bottom of squat
2 min pike stretch
2 min pancake stretch
2 min Samson stretch

Shoulder press (strict no bounce)
10 x 95
5 x 105
2 x 115
1 x 120
3 x 125 PR

20 min AMRAP
20 double unders
20 x 35 lb kettlebell clean (10 each side)
20 jumping alternate lunges
20 HSPU

4 rounds and 20 DU, 20 cleans, 20 lunges, 17 HSPU

cash out
3 x 10 strict pull ups- had to break these up.

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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: 04 April 2014 08:22 AM   [ Ignore ]   [ # 11 ]
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Push jerk.

Warmup
Backwards leg lifts 3 x 8
Supported pistol squat 1 x 2 x 5
Supermans 2 x 8
Dead bugs 2 x 8
Hollow hold 1 x 8
Hollow rocks 1 x 8

Recon Ron
2 Pull-ups

Dodgeball with bodyweight exercises when hit.

Strength
Push jerk skill work

Push jerk 5-5-5-5-5-5
In kg: 30-35-40-45(PR)-45(F, 5)-40

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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: 04 April 2014 08:46 AM   [ Ignore ]   [ # 12 ]
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TriggerT - 04 April 2014 06:27 AM

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

115#x5, 135#x5, 155#x3, 165#x3, 175#x2-fail on 3rd, 175#x1, 180#x1, 185#x1, 190#x1, 195# - Fail. Tried 195# again, but failed again.

Great Numbers TriggerT . 195 was very aggressive. almost at 200. Good job. 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: 04 April 2014 08:49 AM   [ Ignore ]   [ # 13 ]
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Vaulty Monk - 04 April 2014 08:00 AM

wu
~1K jogging, cfwu*1

press (kilos)
20*10/30*5/35*3
42.5*3/45*3/47.5*3/50*3/52.5*3
37.5*12-9-6

wod

WEDNESDAY 140402

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

loads
kilos: 50*5/60*5///65*3/70*3/75*3///80*1/85*Fail/85*1/85*1/85*1
converted to pounds: 110/132///143/154/165///176/187/187/187

form started suffering at 85kg (knees trailing inside), so did not push any heavier


$o
handstand practice, stretching

Solid routine Vaulty. 187 on squat cleans is pretty good weight.well done 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: 04 April 2014 09:49 AM   [ Ignore ]   [ # 14 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, shoulder pass, good morning, sit-ups, rows, dips

WEDNESDAY 140402

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

55/65/75/85/95/105/115/125/135(f)/115

$o
headstands

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 04 April 2014 10:48 AM   [ Ignore ]   [ # 15 ]
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Work out:
1 mile run.

Deadlift up to 5 rep max.

135 x 5, 225 x 5, 315 x 5, 385 x 5.

2 rounds of
max push ups in 2 mins
rest 2 mins
max pull ups in 2 mins
rest 2 mins
row for 2 mins.


Practice double unders.

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Male
5’6
180
22

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