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Sunday, May 18th, 2014 - Rest Day
Posted: 17 May 2014 04:25 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: 18 May 2014 01:11 AM   [ Ignore ]   [ # 1 ]
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Push press: 10x30kg, 10x40kg, 7x50kg, 5x60kg, 3x65kg

40-30-20-10 of:
SDHP 35kg,
Push press 35kg
Time: 17:04

Loads of breaks in this one

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M/47/80kg

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Posted: 18 May 2014 01:16 AM   [ Ignore ]   [ # 2 ]
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18 May 14 - Running

w/u - 5’ on dreadmill fast walk

Run 1 mile - 8:03” @ 7.5 mph & 2.0% incline

Rest 3’ - fast walk @ 3.5 mph

Run 3/4 mile - 5:37” @ 8.0 & 1.5%

Rest 2’ - fast walk @ 3.5

Run 1/2 mile - 3:30” @ 8.5 & 1.5 - 1.0%

Rest 1’-fast walk @3.5

Run 1/4 mile - 1:42” @ 8.7/9.0/9.5 mph & 1.0/0.5% incline

Total ~ 3.2 miles in about 30:00 including rest breaks and 5’ cooldown on dreadmill

$out - 10’ stretching

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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: 18 May 2014 06:04 AM   [ Ignore ]   [ # 3 ]
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TopMac - 18 May 2014 01:16 AM

18 May 14 - Running

w/u - 5’ on dreadmill fast walk

Run 1 mile - 8:03” @ 7.5 mph & 2.0% incline

Rest 3’ - fast walk @ 3.5 mph

Run 3/4 mile - 5:37” @ 8.0 & 1.5%

Rest 2’ - fast walk @ 3.5

Run 1/2 mile - 3:30” @ 8.5 & 1.5 - 1.0%

Rest 1’-fast walk @3.5

Run 1/4 mile - 1:42” @ 8.7/9.0/9.5 mph & 1.0/0.5% incline

Total ~ 3.2 miles in about 30:00 including rest breaks and 5’ cooldown on dreadmill

$out - 10’ stretching

That should blow out the cob webs on the pump wink Have a good one short timer

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 18 May 2014 06:05 AM   [ Ignore ]   [ # 4 ]
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Rest Day, Have a great day all grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 18 May 2014 08:37 AM   [ Ignore ]   [ # 5 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x samson, squat, shoulder pass, sit-up, back ext, pull-ups, dips

140515

Pack
5 rounds of:
15 hip-back extensions superman rocks
5 muscle-up progressions

5:38

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 18 May 2014 09:13 AM   [ Ignore ]   [ # 6 ]
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5-18-2014

Warm up
25 double unders
10 forward rolls
10 cartwheels each side
400 m run


Mobility
5 min each side knobby foam roll on it band
5 min each side knobby foam roll on trap
5 min each side knobby foam roll on delt and biceps against wall

Feel like gumby

WOD
Chin up ladder
1 min each
1 min 1
2 min 2

Finished 15 only got 14 on next.  134


Done

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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: 18 May 2014 09:31 AM   [ Ignore ]   [ # 7 ]
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WU: 5 burpee pullups

WOD: i pretended to do clovis, but the course was extremely hilly, so it took so much, then i scaled

10 burpee pull ups/ 2,0 k
20 burpee pull ups/ 1,8 k
15 burpee pull ups / 2,0 k
15 burpee pull ups/ 2,0 k

i corrected the distances by google maps pedometer

66:18 !!!!

Then

Pull ups practice

    Within 2 min
      3 pullups
      3 pullups
      2 pullups
      3 pullups
      3 pullups
      3 dips

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M/44/6´/185
CF since 08/01/2013

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Posted: 18 May 2014 10:12 AM   [ Ignore ]   [ # 8 ]
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SUN 05182014
Puppies for time:  7:43
4 rounds of:
9 hip-back extensions (sub barbell good mornings)
lbs = 15/25/25/25
9 pull ups or assisted pull ups (sub barbell rows)
lbs = 35/45/45/50
9 push ups (on knees for shoulder issue)
1st round 7 knee pushups with pain.  Last 3 rounds handstand 10 seconds no pain.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 18 May 2014 11:33 AM   [ Ignore ]   [ # 9 ]
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Running

Run 1600 meters- 8:35
Rest 3 minutes
Run 1200 meters-6.08
Rest 2 minutes
Run 800 meters-3.58
Rest 1 minute
Run 400 meters-1.56

27.01- 6 min = 21.01

Extremely happy with this time (PR by 50 seconds) and I’m almost to sub 20 on this WOD which is a goal.

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 18 May 2014 11:54 AM   [ Ignore ]   [ # 10 ]
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dawndelion - 18 May 2014 10:12 AM

SUN 05182014
Puppies for time:  7:43
4 rounds of:
9 hip-back extensions (sub barbell good mornings)
lbs = 15/25/25/25
9 pull ups or assisted pull ups (sub barbell rows)
lbs = 35/45/45/50
9 push ups (on knees for shoulder issue)
1st round 7 knee pushups with pain.  Last 3 rounds handstand 10 seconds no pain.

Good work Dawn wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 18 May 2014 01:54 PM   [ Ignore ]   [ # 11 ]
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This AM 20 miles on my TT bike
Avg 21.5 mph

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 18 May 2014 02:31 PM   [ Ignore ]   [ # 12 ]
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Warm Up

4 rounds 3 min per round
1 min 70 lb one handed farmers walk
1 min decline sit ups legs locked
1 min K2E

Strength
1) Muscle Snatch – In 10 minutes, work up to a 1 RM
140 lb
2) Bench press (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.
135x5,155x5,185x5
Work Capacity:
1) With a partner, complete the following for time: Solo
-100x toes to bar
-200x KB swing (53#/35#)
-300x double unders (subbed SU with DU every 5th single)
-400m buddy carry (subbed tire drag)
*Only 1 partner can work at a time, other than the buddy carry…that will obviously be performed as a team.

Untimed. Between running calls and answering phone at work finally threw time out the window. It would have been long if I had kept up. Tried to get other firefighter to let me carry him he said not going to happen. He don’t know what he is missing.

Have a good one guys.

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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: 18 May 2014 04:30 PM   [ Ignore ]   [ # 13 ]
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140302 - Diane

Warm-up: 3 rounds of 30s Sampsons + 15x each push-ups, crunches, elevated beginner pull-ups, and squats.

WOD: For time, 15-12-9 of 225# deadlift mixed with 21-15-9 of HSPU progressions with feet hooked on bar at shoulder level. This was my first time at this scaling. My time was 5:12 - about 10 seconds faster than my previous best at the scaling that is one step easier. Obviously, I’m pretty thrilled with that time.  I guess I’m doing 21-15-9 at 225# next time. With luck I’ll avoid injury between now and then and be able to do 15-12-9 of full HSPUs as well.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 18 May 2014 05:35 PM   [ Ignore ]   [ # 14 ]
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jennmedic - 18 May 2014 02:31 PM

Warm Up

4 rounds 3 min per round
1 min 70 lb one handed farmers walk
1 min decline sit ups legs locked
1 min K2E

Strength
1) Muscle Snatch – In 10 minutes, work up to a 1 RM
140 lb
2) Bench press (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.
135x5,155x5,185x5
Work Capacity:
1) With a partner, complete the following for time: Solo
-100x toes to bar
-200x KB swing (53#/35#)
-300x double unders (subbed SU with DU every 5th single)
-400m buddy carry (subbed tire drag)
*Only 1 partner can work at a time, other than the buddy carry…that will obviously be performed as a team.

Untimed. Between running calls and answering phone at work finally threw time out the window. It would have been long if I had kept up. Tried to get other firefighter to let me carry him he said not going to happen. He don’t know what he is missing.

Have a good one guys.

Wow that was killer routine Wes. Too bad you couldn’t get him to let you tote him a couple hundred yards LOL you’re twisted buddy wink . On a serious note I hope the son is recovering quick. Take care Brother. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 18 May 2014 05:36 PM   [ Ignore ]   [ # 15 ]
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eagr - 18 May 2014 09:31 AM

WU: 5 burpee pullups

WOD: i pretended to do clovis, but the course was extremely hilly, so it took so much, then i scaled

10 burpee pull ups/ 2,0 k
20 burpee pull ups/ 1,8 k
15 burpee pull ups / 2,0 k
15 burpee pull ups/ 2,0 k

i corrected the distances by google maps pedometer

66:18 !!!!

Then

Pull ups practice

    Within 2 min
      3 pullups
      3 pullups
      2 pullups
      3 pullups
      3 pullups
      3 dips

Good job eagr

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
   
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