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Tuesday, June 3rd, 2014 - Rest Day
Posted: 02 June 2014 05:10 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.

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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: 03 June 2014 03:18 AM   [ Ignore ]   [ # 1 ]
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Warm up: 500m row

WOD 140531
7 RFT of:
250m row,
15 GHD sit ups
Time: 17:53

Going to get back into the programmed WODs again now although I still need to sub out any running/jumping or heavy squats cos of my ankle

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M/47/80kg

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Posted: 03 June 2014 03:29 AM   [ Ignore ]   [ # 2 ]
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140527

Pack:
For time:
Run 800 meters
10 L-pull-ups (subbed tuck pull ups)
Run 800 meters
20 strict pull-ups
Run 800 meters
30 kipping pull-ups

Post time to comments.

Time: 17:15

Runs on dreadmill, 7:35/mile pace.  Tuck pull ups with hips and knees at 90 degrees, 5-5. strict broken 5-3-2-2-2-1-1-1-1-1-1, kips broken 10-5-3-2-2-2-2-2-2. About 20 seconds rest each way between dreadmill and bar.

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M 52/5’10”/180

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Posted: 03 June 2014 03:33 AM   [ Ignore ]   [ # 3 ]
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June 3, 2014

Buy in 3 rds
10 handstands
5 pull ups
10 push ups

Mobility
Hamstring
Pike
Front leg split
Sampson stretch
Squat

For time
5 rounds
20 kbell swings 35 lb
20 wallball
20 x 45 lb bar on back jumps over 24 inch hurdles (10 then turn and come back)

Pull ups
6-5-5-4-4-3

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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: 03 June 2014 03:42 AM   [ Ignore ]   [ # 4 ]
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Karen “Porch” Scale

For time:
100 wall-ball shots, 20-lb. ball

Time 5:22

I screwed my right shoulder up working through a C&J ladder on Sunday morning, and then painting all day. That, along with a general lack of enthusiasm for working out lately, and I was just glad I did something today. Spent some time stretching and rolling things out. Definitely feel like i ma in a slump.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 03 June 2014 04:23 AM   [ Ignore ]   [ # 5 ]
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Row/GHD and “Randy”

Double dipping….

Std. WU x1
Burg. WU x2

Pack
7 rounds for time of:
Row 250 meters
20 Sit-ups 7 GHD Situps (started first round with 10, backed down to 7; I do GHDs in my warmup, but this was a lot)
+50m run between ergometer and GHD

Total: 18:49 (including 650m run back and forth)


“Randy”
Pack:
55 pound Power snatch, 50 reps

Time: 4:47

Wasn’t tired enough….not, this was tougher than I expected. But I was under 5 min which is what I was shooting for.

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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: 03 June 2014 04:23 AM   [ Ignore ]   [ # 6 ]
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Metric - 02 June 2014 05:10 PM

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.


Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

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Posted: 03 June 2014 05:13 AM   [ Ignore ]   [ # 7 ]
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Giorgio - 03 June 2014 04:23 AM
Metric - 02 June 2014 05:10 PM

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.


Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

Just start doing the daily workout scaled to Puppy.  Three days on, one day off.

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35/m/6’2”/170

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Posted: 03 June 2014 05:16 AM   [ Ignore ]   [ # 8 ]
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Morning all, Lea Ann went out and did 1 mile run 13:14, she finished with circuit training Air Squats, Pushups and Sit ups. 3 x 10 each.  Still debating on my course of action, I need a change from weight training to get rid of my substantial mass. target goal is to get below 250 lbs. I will probably focus on Puppy level WODs sticking with lighter weights to kick things off. Have a Great day all. wink

 


Decided to do 5000 meter Row at moderate pace 850-900 calories per hour @ level 5 . finished last 500 meters @ 1200 calories per hour   Time 21:10.3 my PR is 19:10.5 I think I will be rekindling my relationship with Connie Concept 2 Rower. the folks from 2011 know who I mean. The other woman. LOL  Need to get my 5000 meter below 20 min again. and 10,000m below 40min.  PR is 39:06.7 have a great day all wink  10 dead hang chin ups unassisted 3-3-3-1

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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: 03 June 2014 05:21 AM   [ Ignore ]   [ # 9 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, shoulder pass

BS 45 x 10, 95 x 10, 115 x 5, 125 x 5, 135 x 3, 145 x 1
155 x 3
95 x 10

140531
Pack
7 rounds for time of:
Row 250 meters subbed 25 SDHP 45#
20 Sit-ups

19:09

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 03 June 2014 05:25 AM   [ Ignore ]   [ # 10 ]
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sbburris - 03 June 2014 05:13 AM
Giorgio - 03 June 2014 04:23 AM
Metric - 02 June 2014 05:10 PM

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.


Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

Just start doing the daily workout scaled to Puppy.  Three days on, one day off.

Thanks a lot….  Do u have any other suggestions to give to me , it could be important for me😉😀

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Posted: 03 June 2014 06:06 AM   [ Ignore ]   [ # 11 ]
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Tuesday, June 3, 2014

Rest Day for me, my legs were very sore from yesterday and my allegies are acting up so I thought it would be wise to take a day off. I should be able to dead lift and do the rowing- sit-up workout tomorrow. Take care everyone.

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Donald K. Toro

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Posted: 03 June 2014 06:40 AM   [ Ignore ]   [ # 12 ]
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dtoro - 03 June 2014 06:06 AM

Tuesday, June 3, 2014

Rest Day for me, my legs were very sore from yesterday and my allegies are acting up so I thought it would be wise to take a day off. I should be able to dead lift and do the rowing- sit-up workout tomorrow. Take care everyone.

Take care Don. Maybe tomorrow.

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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: 03 June 2014 07:22 AM   [ Ignore ]   [ # 13 ]
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OPG57 - 03 June 2014 05:16 AM

Morning all, Lea Ann went out and did 1 mile run 13:14, she finished with circuit training Air Squats, Pushups and Sit ups. 3 x 10 each.  Still debating on my course of action, I need a change from weight training to get rid of my substantial mass. target goal is to get below 250 lbs. I will probably focus on Puppy level WODs sticking with lighter weights to kick things off. Have a Great day all. wink

Nice effort Lea Ann!  Sounds like a good course of action to me, OPG.  Maybe do Pack/Porch/Rx reps at Puppy level weights, coupled with some more cardio.

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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: 03 June 2014 07:42 AM   [ Ignore ]   [ # 14 ]
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Randy - Pack
55lb Power snatch, 50 reps

4:01

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M/34/5’ 10”/182#

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Posted: 03 June 2014 08:15 AM   [ Ignore ]   [ # 15 ]
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KB Snatch w/OH Lunge, Double Unders

Before: 500m run, 2x10 ea: squats, pushups, pass throughs

10 dead hangs

S/T: clean and jerk singles
Burgener
135-135-155-175-185-185

3 RFT
30 KB snatch w OH lunge (15 ea side, alt as needed)
40 DU one miss in rd 2
9:58

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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