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Monday, May 26th, 2014 - Rest Day
Posted: 25 May 2014 07:34 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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“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.”
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“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.”
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Posted: 26 May 2014 02:05 AM   [ Ignore ]   [ # 1 ]
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“McGhee” porch scale
Complete as many rounds in 30 minutes as you can of:
225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

18 rounds plus 5 DL, and 7 push-ups.

The last 2 or 3 rounds were slow and a kick in the ....

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 26 May 2014 04:09 AM   [ Ignore ]   [ # 2 ]
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TriggerT - 26 May 2014 02:05 AM

“McGhee” porch scale
Complete as many rounds in 30 minutes as you can of:
225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

18 rounds plus 5 DL, and 7 push-ups.

The last 2 or 3 rounds were slow and a kick in the ....

Good job TriggerT.  18 rounds with 225 sounds like pure misery.

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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: 26 May 2014 04:13 AM   [ Ignore ]   [ # 3 ]
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Morning all , Fly a flag if you have one. It’s the least we can do to honor the memory of those who made the Ultimate Sacrifice in service to our country. Have a great day all flag

 

                american-flag1.jpg

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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: 26 May 2014 06:13 AM   [ Ignore ]   [ # 4 ]
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OPG57 - 26 May 2014 04:13 AM

Morning all , Fly a flag if you have one. It’s the least we can do to honor the memory of those who made the Ultimate Sacrifice in service to our country. Have a great day all flag

The flag is up, at half staff until Noon and then it will fly high until sunset.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 26 May 2014 06:34 AM   [ Ignore ]   [ # 5 ]
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Glorybelle - 26 May 2014 06:13 AM
OPG57 - 26 May 2014 04:13 AM

Morning all , Fly a flag if you have one. It’s the least we can do to honor the memory of those who made the Ultimate Sacrifice in service to our country. Have a great day all flag

The flag is up, at half staff until Noon and then it will fly high until sunset.

Good to see you Glorybelle! grin  Good deal on the flag. Mine is a stationary one so I can’t put it at half staff. Very cool that you are mindful of proper observance. You and the family have a great day!  flag  Take care .Guy and Lea Ann

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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: 26 May 2014 08:35 AM   [ Ignore ]   [ # 6 ]
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TODAY

Set 1
6 Pull-Up
5 Push-Up
8 Squat w/ Overhead Press
10 Mountain Climber
2:00 Rest
Set 2
10 Hanging Leg Raise
12 Lunges w/ Twist
5 Push-Up
10 In & Out
2:00 Rest
Set 3
2 Chin-Up
12 Wood Chop
16 Marching Twist
8 Squat
2:00 Rest
1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
pull ups 3/25 sit ups/ 1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
pull ups 3/25 sit ups/ 1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
21 back squats 65 lbs/1deadlift 205 lbs
9 power cleans, 95 lbs/1 deadlift 205 lbs

21 back squats 65 lbs/1deadlift 205 lbs

9 power cleans, 95 lbs

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Posted: 26 May 2014 08:53 AM   [ Ignore ]   [ # 7 ]
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Thankful today and always for our fallen heroes.


Murph scale to

1 mile run
50 pull ups
100 push ups
150 squats
1 mile run.

49:59

No vest unless you count the fat flopping around my midsection.

Partitioned into 10 rounds of 5 pull ups, 10 push ups, and 15 squats.  I intended on not scaling at all, but it was already a slog by about 5 round in.  Tough one in a Florida garage.

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Posted: 26 May 2014 09:34 AM   [ Ignore ]   [ # 8 ]
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Warm Up

Strength
1) 1x squat snatch + 2x overhead squat - 10 rounds, every 60 seconds, perform 1x squat snatch + 2x overhead squat. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
95-105-115-120-125-130-130-135-135-140

2) Back squat - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
235x3-265x3-300x3

3) For time: 20x wall climbs
3:37

Work Capacity: Complete 21-15-9 reps for time of:
Deadlift (225#/155#)
Burpees with jump over barbell
Perform a 200m shuttle sprint between each couple (4x50m).
225
9:26

Core.
Farmers walk 70 lb
Ab mat sit ups.
1 min each station
4 rounds. 

Done

The rest of the day will be spent with my family. Have a blessed Memorial Day everyone. God Bless our service men and women. Past and present. Thank You.

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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.”
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M 37
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CF DOB 2010

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Posted: 26 May 2014 09:41 AM   [ Ignore ]   [ # 9 ]
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jennmedic - 26 May 2014 09:34 AM

Warm Up

Strength
1) 1x squat snatch + 2x overhead squat - 10 rounds, every 60 seconds, perform 1x squat snatch + 2x overhead squat. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
95-105-115-120-125-130-130-135-135-140

2) Back squat - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
235x3-265x3-300x3

3) For time: 20x wall climbs
3:37

Work Capacity: Complete 21-15-9 reps for time of:
Deadlift (225#/155#)
Burpees with jump over barbell
Perform a 200m shuttle sprint between each couple (4x50m).
225
9:26

Core.
Farmers walk 70 lb
Ab mat sit ups.
1 min each station
4 rounds. 

Done

The rest of the day will be spent with my family. Have a blessed Memorial Day everyone. God Bless our service men and women. Past and present. Thank You.

Solid routine Wes. Good weight on snatch overhead squats. Enjoy the Day my friend 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: 26 May 2014 09:45 AM   [ Ignore ]   [ # 10 ]
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eagr - 26 May 2014 08:35 AM

TODAY

Set 1
6 Pull-Up
5 Push-Up
8 Squat w/ Overhead Press
10 Mountain Climber
2:00 Rest
Set 2
10 Hanging Leg Raise
12 Lunges w/ Twist
5 Push-Up
10 In & Out
2:00 Rest
Set 3
2 Chin-Up
12 Wood Chop
16 Marching Twist
8 Squat
2:00 Rest
1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
pull ups 3/25 sit ups/ 1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
pull ups 3/25 sit ups/ 1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
21 back squats 65 lbs/1deadlift 205 lbs
9 power cleans, 95 lbs/1 deadlift 205 lbs

21 back squats 65 lbs/1deadlift 205 lbs

9 power cleans, 95 lbs

Good job you hard working guy 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: 26 May 2014 10:34 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 26 May 2014 09:45 AM
eagr - 26 May 2014 08:35 AM

TODAY

Set 1
6 Pull-Up
5 Push-Up
8 Squat w/ Overhead Press
10 Mountain Climber
2:00 Rest
Set 2
10 Hanging Leg Raise
12 Lunges w/ Twist
5 Push-Up
10 In & Out
2:00 Rest
Set 3
2 Chin-Up
12 Wood Chop
16 Marching Twist
8 Squat
2:00 Rest
1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
pull ups 3/25 sit ups/ 1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
pull ups 3/25 sit ups/ 1 deadlift 205 lbs
pull ups 4/25 sit ups/ 1 deadlift 205 lbs
21 back squats 65 lbs/1deadlift 205 lbs
9 power cleans, 95 lbs/1 deadlift 205 lbs

21 back squats 65 lbs/1deadlift 205 lbs

9 power cleans, 95 lbs

Good job you hard working guy ;-)

THX OPG

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M/44/6´/185
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Posted: 26 May 2014 10:39 AM   [ Ignore ]   [ # 12 ]
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The Box honored Murph today but as a ‘Team-of-4’ WOD, so we each did a quarter Murph. Then I went home and did another quarter to make it a Half-Murph. It was the least I could do to honor him and all our fallen military.

My last full Murph was in January at around 53 - 54 minutes, and I used 1 iron woody band for the pull-ups.
Even though I only did Half-Murph today, I did the 50 pull-ups unassisted. smile

Enjoy this Memorial Day!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 26 May 2014 10:49 AM   [ Ignore ]   [ # 13 ]
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Murph+ (no weight vest)

2.5 mile run
100 pull-ups
200 push-ups
300 squats
2+ mile run (non-continuous)
Time: unknown

I think this was something of a vision quest for me. This was the first Crossfit hero WOD I remember looking at more than a couple of years ago, and at the time, the idea of just completing it seemed so ludicrously out of reach (probably because I could do something like 5 max pull-ups at the time). My box was doing it this morning at 9, but I woke up a little on the late side (feeling kind of stiff and crappy) and bailed. Felt better after breakfast, and headed out late morning, intending to just do some running. My route, however, goes past a pull-up bar…

“Hm… OK, I’ll do a 1/4 Murph” (Cindy-style)
“I don’t feel too terrible… may as well do a 1/2 Murph”
“3-4 more rounds would get me a 2/3 Murph”
“ok, one more round”
“ok, one more round”
“ok, one more round”
“hm… that was #17… I think I can do this”

Broke up the reps thusly (seemed to work pretty well):

5 pull-ups (unbroken until round 11 or so, then started falling off the bar at 4)
5 push-ups
8 squats
5 push-ups
7 squats

Running is normally a strength for me, but the second segment sucked pretty hard (hills, warmer and more humid here than it has been).

Maybe I’ll build up to using a weight vest for next year…

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M/43 yo/5’7”/154#

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Posted: 26 May 2014 11:09 AM   [ Ignore ]   [ # 14 ]
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TomF - 26 May 2014 10:49 AM

“Hm… OK, I’ll do a 1/4 Murph” (Cindy-style)
“I don’t feel too terrible… may as well do a 1/2 Murph”
“3-4 more rounds would get me a 2/3 Murph”
“ok, one more round”
“ok, one more round”
“ok, one more round”
“hm… that was #17… I think I can do

DANG. Nice work. It was the opposite for me…I got this-> man I’m not feeling great->slog fest-> 1/2 murph-> writhe on the floor sucking wind.

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M/33/5’11”/245#

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Posted: 26 May 2014 11:25 AM   [ Ignore ]   [ # 15 ]
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WU:
5min jog
10min stretch and mobility

WoD

Pushpress
3 reps for 5 sets

3 @ 90lbs
3 @ 110lbs
3 @ 130lbs
3 @ 130lbs
3 @ 135lbs (PR)

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

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