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Thursday, May 22nd, 2014 - Rest Day
Posted: 21 May 2014 06:45 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: 22 May 2014 03:42 AM   [ Ignore ]   [ # 1 ]
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Double WoD
Lunge/Run/Squat & Snatch Repeat

Std. WU x1
Burg WU x1

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

Time: 9:16
Legs felt like jelly after this one…
—————————————————————————-
Pack
For time:
75 lb. snatches, 15 reps
Rest 3 minutes
85 lb. snatches, 12 reps
Rest 3 minutes
85 lb. snatches, 9 reps

Time: 9:26

Started out lighter than I needed to…so I bumped it back up to 85lb after 1st set.

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Run with the big dawgs…
M 25/5’9”/158lbs
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: 22 May 2014 05:29 AM   [ Ignore ]   [ # 2 ]
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Deadlift
375 x 3 Tap n go
320 x 12 Resets

AMRAP 15
3 Snatches, 135
7 burpees
10 double unders

5 rds

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All of life’s problems can be solved by heavy deadlifts.

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@TheBrandXMethod
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M/54/5’11”/190

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Posted: 22 May 2014 06:37 AM   [ Ignore ]   [ # 3 ]
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ANGIE
100 Pull ups [First 10 strict rest kipping]
100 Push ups
100 Sit Ups [No Anchor]
100 Squats [90degrees not ATG]

29:43

16 Years Old
Male
5’5
133lbs

How do I compare?

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Posted: 22 May 2014 07:35 AM   [ Ignore ]   [ # 4 ]
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Thursday, May 22 2014

WOD:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Didn’t time myself, it was hot here and I got a good lung burn, that is all smile Too many browtwrost and snizielle. Can’t spell but you get the idea.

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Donald K. Toro

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Posted: 22 May 2014 07:36 AM   [ Ignore ]   [ # 5 ]
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KB SDHP, Farmer’s Walk, KBS, 500m run

Before: 500m row, 2x10ea: back ext, pass throughs, jumping air squats

PUC: 30, 11-11 post-WOD

MOW: 2x10 ea direction leg circles, did first set as 20 (no break on change of direction)

S/T: weighted pullups 5x3
3 strict, 10-15-25-30-40

3 RFT
20 KB SDHP 70#
40m farmer’s walk 2x70# KB
25 Russian KBS 70#
500m run
15:46, rested between movements but did everything unbroken. Would not have been able to do another rd unbroken though. Grip was toast.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 22 May 2014 07:45 AM   [ Ignore ]   [ # 6 ]
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Renheowein - 22 May 2014 03:42 AM

Legs felt like jelly after this one…

I’m two days past that now and my legs are totally useless.  The lunges killed me.  Thought about subbing those in instead of OH Squats in my warm-up once in a while.  Maybe that will help…

Nice time and good job on both of those WODs.

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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”/190

Follow/Post Non-CF related WODs here.

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Posted: 22 May 2014 07:48 AM   [ Ignore ]   [ # 7 ]
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Wednesday 140521

WU 1/2 mile jog and some stretches.

Packish…

For time:
85-95-lb. snatches, 15 reps
Rest 3 minutes
85-95-lb. snatches, 12 reps
Rest 3 minutes
85-95-lb. snatches, 9 reps

Snatch newbie. Went with 45lb.

First round 5:41
Second round 3:51
Third round 2:45

Cashed out with 3 x 5 seated L pull-ups.

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Posted: 22 May 2014 09:04 AM   [ Ignore ]   [ # 8 ]
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Swimming

10x Swim 50m, Rest 1 min

I don’t have a good way to time my laps (any suggestions?  Some kind of waterproof device?), but according to the clock on the wall, most laps were between 1:00 and ~1:05.  All done with breaststroke.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 22 May 2014 09:48 AM   [ Ignore ]   [ # 9 ]
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Buy-in: Finding a weight that works for the snatches - I was debating going pups plus as soon as I picked up the 30# bar.

WOD:
Puppies plus
For time:
40-lb. snatches, 15 reps
Rest 3 minutes
40-lb. snatches, 12 reps
Rest 3 minutes
40-lb. snatches, 9 reps

For People who are comfortable with the snatch, pick a weight you won’t struggle with.

Time: 7:30.5 including the 6 minutes in rest periods.

Afterwards, I considered the notion that maybe I should have tried 50 instead of 40, but a few reps at 50 confirmed this to be a bad idea. Unbroken was not likely here unless I stopped doing power snatches, which I was able to do unbroken with 40.

Cash out: 25 good minutes on the stationary bike, around 7.5 miles.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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Posted: 22 May 2014 10:14 AM   [ Ignore ]   [ # 10 ]
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Thursday 150522   5:00 am start

WU: 3 rounds of:  samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Abmat sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.
Additional : Burgener warm up w/ pvc and then 45 pounds.

WOD:
Pack
For time:
95-lb. snatches, 15 reps
Rest 3 minutes
95-lb. snatches, 12 reps
Rest 3 minutes
95-lb. snatches, 9 reps

Time =  11:07  

Reps were mostly power or muscle snatches, very little squat or bend at the knee, many reps required muscling the bar overhead with arms locked out.  My form is not very good. I should have worked on technique at lighter weight and fewer reps rather than just throwing weight up and see if I can do it.  Thankfully I did not get injured or drop (iron) weights on anything in the garage.  “Ego is dangerous” 
Some times I gain more mentally than physically from workouts.  So it is not a bad thing. 

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: 22 May 2014 10:24 AM   [ Ignore ]   [ # 11 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson, squats, shoulder pass, good morning, sit-ups, pull-ups, dips

Pack
For time:
75-lb. snatches, 15 reps 1:49
Rest 3 minutes
75-lb. snatches, 12 reps   1:26
Rest 3 minutes
75-lb. snatches, 9 reps   1:10

10:25

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 22 May 2014 10:54 AM   [ Ignore ]   [ # 12 ]
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Hi all!
Not been posting regular lately, but just would like to share todays wod.
Been asked to do some crossfit inspired workouts for colleagues at work.
4 of us participated today.
+28 celsius outside, a good wind that made it feel durable.

We all did
50 lunges
60 squats
70 burpees
80 situps.

I came in last at 15:07, the best of the 3 girls came in at 13:24. Not to bad being 20+ years older smile
But first or last; we had fun (for one of the girls it was here first wod but not last)

See ya all again. And sorry for the inconsistent posting.
/Patrik

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 22 May 2014 12:11 PM   [ Ignore ]   [ # 13 ]
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dtoro - 22 May 2014 07:35 AM

Thursday, May 22 2014

WOD:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Didn’t time myself, it was hot here and I got a good lung burn, that is all smile Too many browtwrost and snizielle. Can’t spell but you get the idea.

Don’t forget the Bier und Pomme Frite’s Those German French fries, Man I loved those things. Brat Wurst are a my favorite also.If you have a Trader Joes where you are going stateside, They carry Henninger Bier. at reasonable prices. Germans are the true masters of beer making. Good Job Msgt . soon to be Mr. Toro . Take care Don 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: 22 May 2014 12:39 PM   [ Ignore ]   [ # 14 ]
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20 mins AMRAP of:
10 T-bar swings 16kg,
10 sit ups,
10 push press 30kg
Score: 14 rounds + 6 swings

I scaled this to be unbroken and just managed it

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M/47/80kg

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Posted: 22 May 2014 01:08 PM   [ Ignore ]   [ # 15 ]
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warm up
MOBs

WOD (SCALED from BrandX Training Group 5/22/2014)
15-12-9-6-3reps of:
DL (@255/270/285/300/325#)
Box jumps, 24in
TOTAL TIME=9:33 (includes weight-changing transitions)

$-out
3x: 1min plank hold & 5 PP + 7 PJ (45/75/105#)

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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