Saturday, June 7th, 2014 - Rest Day
Posted: 07 June 2014 05:34 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9813
Joined  2007-01-08

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.

 Signature 

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

Profile
 
 
Posted: 07 June 2014 06:40 PM   [ Ignore ]   [ # 1 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  315
Joined  2013-03-11

4 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

18:40

sweating

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 07 June 2014 10:03 PM   [ Ignore ]   [ # 2 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  398
Joined  2010-12-28

140605 Deadlifts, Pull-ups

Puppies:
15-12-9
65-95 pound Deadlift -95#
Pull ups or beginner pull ups - ring rows

3:46

 Signature 

CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

Profile
 
 
Posted: 08 June 2014 01:39 AM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  223
Joined  2010-01-06

Saturday 2014-06-07
400m, Thrusters from Friday, June 6th, 2014

WU:
5 min bike to gym
CFE WU + 400 @ 96BMP
20 x Squats
15 x Sit-ups (ABM)
15 x Supermans
3 x Kick to handstand
10 x Front Squats, 10 kg
10 x Press, 10 kg
5 x Thrusters, 10 kg
3 x Kick to handstand
5 x Thrusters, 20 kg

WOD: (Heavy puppies)
5 rounds for time of: -> 3R
400-meter run
95-lb. thruster, 15 reps -> 15 x 20 kg
Total time: 10:01.

$Out:
15 min Shoulder mobility

Comments:
First workout in two weeks. Decided to go for puppies. I will be sore tomorrow anyway.  grin

 Signature 

CFDOB 2009-12-20
M/46/184cm/80kg

Keep your face to the sun!

(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

Profile
 
 
Posted: 08 June 2014 02:53 AM   [ Ignore ]   [ # 4 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  611
Joined  2011-10-06

20140607 Sat

Puppies:
21-15-9
Dumbbell squat cleans, 25 lbs
Shoulder press, 25 lbs
6:55

 Signature 

M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 08 June 2014 03:18 AM   [ Ignore ]   [ # 5 ]
Top Dawg
RankRankRankRankRankRankRankRankRank
Total Posts:  928
Joined  2010-08-25

Warm up: 3x (10 GHD back extns, 10 GHD sit ups, 10 psuh ups, 10 pull ups, 10 squats)

WOD 140604 (Packish)
21-15-9 of:
Squat clean 45kg,
Piked HSPUs (feet on 18” box)
Time: 10:41

Later - Bench press 20x20kg, 10x40kg, 5x60kg
60kg BP max reps in 2 mins - 23

 Signature 

M/47/80kg

Profile
 
 
Posted: 08 June 2014 05:45 AM   [ Ignore ]   [ # 6 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  160
Joined  2010-07-30

MONDAY 140602

Randy

Pack-lite:
45 pound Power snatch, 50 reps

Time=3:27

 Signature 

M/39/5’9”/168 Latest restart 3/19/2014

Profile
 
 
Posted: 08 June 2014 07:48 AM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  700
Joined  2009-09-28

snatch, weighted burpees, v-ups, pushups

AMRAP in 25 minutes

2 DB snatch, 40 lbs
4 weighted burpees
6 v-ups
8 pushups
20 second rest

lost count, not much residual soreness the day after.
try 28 minutes next time.

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 08 June 2014 07:49 AM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  796
Joined  2012-07-04

Recon Ron, 7 pull-ups: 3-2-2

 Signature 

M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

Profile
 
 
Posted: 08 June 2014 02:40 PM   [ Ignore ]   [ # 9 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  85
Joined  2014-02-10

500-row
2min singles

2-round CFWU

The Porch
4 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

14:21

A few too many drinks last knight. Felt good to get a hard sweat going though.

 Signature 

M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

Profile
 
 
Posted: 08 June 2014 06:11 PM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Warm Up

Bench
230x5
260x3
290x1

Done

 Signature 

“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

Profile
 
 
Posted: 08 June 2014 07:11 PM   [ Ignore ]   [ # 11 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  529
Joined  2012-06-10

FRIDAY 140606
Pack
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps
Post time to comments.

11:15

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
Posted: 08 June 2014 09:05 PM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

BS. Farmers Walk/DB row

Used my new shoes (lifting) for the first time. Been stupied not taking them to the gym thinking “who am I to wear lifting shoes”

BS 3x3 @ 70

Wod
6 rounds
10 m farmers Walk 35 kg DB
5 DB row R
5 DB row left

Mwod
K*
Max rep KTE 19 (grip fried)

Out
5 min row

 Signature 

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

Profile