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Tuesday, May 20th, 2014 - Lunges, 800m, Squats
Posted: 19 May 2014 11:20 PM   [ Ignore ]
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TUESDAY 140520

For time:
100-meter walking lunge
800-meter run
100 squats

Post time to comments.

Compare to 060923.


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. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

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: 20 May 2014 03:46 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d

Pack
75-meter walking lunge
600-meter run
75 squats

Pups
50-meter walking lunge
400-meter run
50 squats

Buttercups
25-meter walking lunge
200-meter run
25 squats

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/49/5’6”/161#

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Posted: 20 May 2014 03:55 AM   [ Ignore ]   [ # 2 ]
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Self scaled before scaling came out
50-meter walking lunge
subbed 800m row
50 squats
8:59

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43/M/5’8”/160# (180# in early 2012)

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Posted: 20 May 2014 04:02 AM   [ Ignore ]   [ # 3 ]
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Helton:
Three rounds for time of:
Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees

That was a real confidence booster!  I was really nervous about this workout but I got through it and I’m really happy about it.

Time was 35 minutes.  I think it could have been faster but doing it alone instead of with someone else I tend to not push as hard as I could have.

Oh, and dumbells were 25 instead of 35 pounds (oops).

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Posted: 20 May 2014 04:24 AM   [ Ignore ]   [ # 4 ]
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Rest Day Have a great one all

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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: 20 May 2014 04:47 AM   [ Ignore ]   [ # 5 ]
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wu
1k walk, droms, cfwu*1

back squat (kilos)
20*10/40*5/50*4/70*3
90*5/97.5*5/102.5*5
87.5*15

wod

EMOM 10:
3 power clean to push jerks at ~70% 1RM
6x2pd KB swings

scaling
3 power clean to push jerks at ~70% 1RM <—60kg (132 pounds)
6x2pd KB swings <—24kg (1.5 pood) db, held by the plate

under-scaled. too heavy on c&j. ended up doing EMOM 7 + skipped a minute + EMOM 2. round 7 spilled into the 8th minute, so had to take a break.

$o
30 sit-ups to straddle
3 min pancake split hold
20 sit-ups to straddle
2 min pancake split hold
10 sit-ups to straddles
1 min pancake split hold

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M/47/5’10”/160

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Posted: 20 May 2014 05:08 AM   [ Ignore ]   [ # 6 ]
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WU: 3 Push-Up
:20 Plank
10 Mountain Climber
2 Push-Up
2:00 Rest

Set 2
12 Lunges w/ Twist
10 Wood Chop
18 Marching Twist
8 Squat

2:00 Rest

Set 3
3 Chin-Up
8 Hanging Leg Raise
8 Reverse Crunch

Then

DEADLIFT PRACTICE (form)

10 x 45 lbs
10 x 65 lbs
10 x 95 lbs
10 x 115 lbs
2 x 5 x 145 lbs

WOD: FILTHY FIFTY (35)
Pack:

35 Box jump, 20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 40 lbs
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 Wall ball shots, 11pound ball
35 Burpees
3 x 35 single unders

Not for time, just practicing with friend

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M/44/6´/185
CF since 08/01/2013

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Posted: 20 May 2014 05:26 AM   [ Ignore ]   [ # 7 ]
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Running

Std Warmup x1
Burg. WM x2

WOD
Run 1 mi (Time 7:58)
Rest 3 minutes
Run .75 mi (Time 5:38)
Rest 2 minutes
Run .5 mi (Time 4:30)
Rest 1 minute
Run .25 mi (Time 2:15)

Donated blood yesterday…and I definitely felt this one. I gassed so easily, didn’t feel like this should’ve been this hard for these times. That was certainly interesting to notice. Closed out with some backetball.

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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: 20 May 2014 06:15 AM   [ Ignore ]   [ # 8 ]
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CFWU: 3 Rounds:  Samson Stretch, 10 OH Squats, 10 GHD Sit-ups, 15 Pull-ups, 25 Push-ups

WOD 140520:

100 Meters, Walking Lunges
Run 800 Meters
100 Squats

10:03

The walking lunges were the torturous part of this workout that I didn’t think much about before hand. 

Great job everyone!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 20 May 2014 06:28 AM   [ Ignore ]   [ # 9 ]
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Monday

Press 3x3; 70, 80, 90

WOD:

7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Time: 11 mins

Tuesday

Dead lift 3x3; 155, 175, 200
Power clean 3x3; 125, 135, 145

WOD

50-40-30-20-10 reps for time of:
GHD sit-up2
35# kettlebell swings

Time: 12 mins

Been very busy with getting things lined up to get on outta here. I am leaning up a little. Trying to be sure my fat arse can still fit into my dress blues for my retirement ceremony! Lol

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Donald K. Toro

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Posted: 20 May 2014 07:25 AM   [ Ignore ]   [ # 10 ]
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Tuesday 150520 5:00 am start   - beautiful morning, clear and 63 degrees F outside.   

WU:  3 rounds of; Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc,  15 Ab-mat sit ups, 15 good-mornings w/45 pounds (no pull-ups or dips - see WOD)

WOD:
Pack
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups - SUB ring muscle ups - using blue assistance band wrapped from ring to ring under my butt in full hang posistion.
95-lb. thrusters, 10 reps - SUB 75 pounds

Total =  5 rounds + 1 Muscle up   - a couple of attempts to lock out on another muscle up just before the buzzer. bah!

Was having trouble with locking out at the top on muscle ups in last couple rounds - had a couple of no-reps in there.
Thrusters were unbroken rounds 1 and 2.  Then broken in 5-5 after that. 

$O: 
15 Foot rope climbs -  4 3/4 climbs in about 8 minutes - not for time - just trying to work on leg technique when arms are fatigued. Nice forearm and grip pump.

Great start to the day

Happy training 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: 20 May 2014 08:20 AM   [ Ignore ]   [ # 11 ]
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Pack
75-meter walking lunge - 01:39
600-meter run - 02:18
75 squats - 01:39

Total time. 05:37

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 20 May 2014 08:30 AM   [ Ignore ]   [ # 12 ]
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TUESDAY 140520

For time:
100-meter walking lunge
800-meter run
100 squats

14:53

Did this before the scaling was up.  Should have scaled.  The worse part was trying to run after the lunges.  Lead legs for about 1/4 mile.  Haha.

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M/33/5’11”/245#

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Posted: 20 May 2014 08:37 AM   [ Ignore ]   [ # 13 ]
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Second day doing WODs. Did Pups:

Time: 7:16.9

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Posted: 20 May 2014 08:52 AM   [ Ignore ]   [ # 14 ]
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5min WU between Cycle/Row/DUs

Pushpress

3 @ 90lbs
3 @ 110lbs
3 @ 120lbs
3 @ 130lbs (PR)
3 @ 140lbs (PR) beat the above PR - Feels amazing. think my technique improved a lot and that helped.

WoD - Pack
75-meter walking lunge
600-meter run
75 squats

Time: 8:50

Great WoD - Legs Burning

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 20 May 2014 09:45 AM   [ Ignore ]   [ # 15 ]
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W/U
100 singles, 75 double-unders, 50 singles, 25 double-unders
stretch
handstands
burgener
3x Samson, squat, shoulder pass, sit-up, good mornings

140519
Pack
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-up progressions
95-lb. thrusters, 10 reps

3rds + 3 muscle-up progressions + 1 thruster

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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