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Thursday, June 19th, 2014 - Rest Day
Posted: 18 June 2014 05:07 PM   [ Ignore ]
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Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com


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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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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: 19 June 2014 04:00 AM   [ Ignore ]   [ # 1 ]
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Rest day for us, Sort of. I have a lot of weeds to get rid of that sprung up why we were gone on vacation. Have a great day all. wink

2 hours and finished with weeding.  I walked past my 123 lbs log I use for shoulder carries and it called to me. I’m so weak downer  I walked it out 160 yards where I normally put it down and take a 1 min. rest and shift it to my left shoulder for return trip. No need for that today. I still felt fresh at 160 yards so I turned around. Made it 320 yards no rest using right shoulder . New PR grin
I think my sled pulls have made this movement a lot easier for me. Have a great day all wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 19 June 2014 05:37 AM   [ Ignore ]   [ # 2 ]
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W/U
0.5m jog
stretch
handstands
burgener
3x Samson, shoulder pass

weighted pullups
10 x bw, 5 x 10, 5 x 10, 3 x 25, 1 x 35
3 x 55 (f)(2)
10 x bw

140617

The Ghost

6 rounds of:
1 minute of rowing 45# SDHP 23 22 20 20 18 19
1 minute of burpees 11 10 8 9 8 7
1 minute of double-unders 50 46 43 44 41 50
1 minute rest

449, gassed

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 19 June 2014 06:07 AM   [ Ignore ]   [ # 3 ]
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20140619 Thu
The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders (subbed single-unders)
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Rowing 16-15-10-15-15-17=88 (round 3 low because I was turning on music)
Burpees 11-10-9-8-8-7=53
Single-unders 96-98-100-100-85-83=562
Total 703

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M/48/6’3”/225

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

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Posted: 19 June 2014 07:01 AM   [ Ignore ]   [ # 4 ]
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140617

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

row: 84
Burpees: 84
DUs: 237

Total: 405

Rows steady at 14 cals per round.  Crappy rower is stingy with the calories.  Burpees also steady at 14 per.  I had a real problem finding a rhythm with the DUs - numbers were limited more by misses than fatigue, 46-39-39-36-41-36.

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M 52/5’10”/180

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Posted: 19 June 2014 07:08 AM   [ Ignore ]   [ # 5 ]
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Thursday 140619 5:05 am start - 78 degrees in garage with fans and cooler on.

WU: 3 rounds of: Samson Stretch,  5 shoulder dislocates, 15 OHS w pvc, 15 Abmat sit ups, 15 good-mornings w/45 pounds,  10 strict pull-ups,  10 strict dips.

SWOD: 
Front Squat;  95 x 10,  125 x 5,  155 x 5,  165 x 5,  175 x 5  
High Rep Back Squat ;  125 x 12    

2:00 minute rest between sets.
Haven’t done front squat in two months. These weights were equal to my last session.  Felt tough keeping the elbows up on the last couple of reps. Lost a little core strength here from all the time off, but not much.  grin
Legs felt fine. 

WOD: 
Pack - lite
3 rounds for time of:
25 sit-ups -  Abmat butterfly - unanchored.
105 lb. clean and jerks, 5 reps   1st round at 125 pounds

Time = 9:17

I started off the first round of C&J at 125 pounds.  That felt like it might be too much, so after second round of sit ups I reloaded the bar (with clock running) with 105 pounds, which took a minute plus.  In retrospect, I could have just kept it at 125 and slowed down the pace a little and probably would have been a faster time overall.  Oh well,  it got the heart pumping and abs were feeling the burn there in the second and third round.  I needed that!  I feel like the two weeks off really had the most effect on my core strength.  I’ll get back again! 

Great session, I gave it all I had.  grin

Have a great day 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: 19 June 2014 08:00 AM   [ Ignore ]   [ # 6 ]
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David J H - 19 June 2014 07:08 AM

Thursday 140619 5:05 am start - 78 degrees in garage with fans and cooler on.

WU: 3 rounds of: Samson Stretch,  5 shoulder dislocates, 15 OHS w pvc, 15 Abmat sit ups, 15 good-mornings w/45 pounds,  10 strict pull-ups,  10 strict dips.

SWOD: 
Front Squat;  95 x 10,  125 x 5,  155 x 5,  165 x 5,  175 x 5  
High Rep Back Squat ;  125 x 12    

2:00 minute rest between sets.
Haven’t done front squat in two months. These weights were equal to my last session.  Felt tough keeping the elbows up on the last couple of reps. Lost a little core strength here from all the time off, but not much.  grin
Legs felt fine. 

WOD: 
Pack - lite
3 rounds for time of:
25 sit-ups -  Abmat butterfly - unanchored.
105 lb. clean and jerks, 5 reps   1st round at 125 pounds

Time = 9:17

I started off the first round of C&J at 125 pounds.  That felt like it might be too much, so after second round of sit ups I reloaded the bar (with clock running) with 105 pounds, which took a minute plus.  In retrospect, I could have just kept it at 125 and slowed down the pace a little and probably would have been a faster time overall.  Oh well,  it got the heart pumping and abs were feeling the burn there in the second and third round.  I needed that!  I feel like the two weeks off really had the most effect on my core strength.  I’ll get back again! 

Great session, I gave it all I had.  grin

Have a great day everyone !

Good work Papa Bear.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 19 June 2014 08:02 AM   [ Ignore ]   [ # 7 ]
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Snatch, DU, Squat Cleans, Box Jumps

Before: 500m row, 2x10 ea back ext, pullup starts, squats

10 dead hangs 8-2 on the bar

MOW: 3x10 Bulgarian split squat: air, 12kg, 16kg

S/T: deficit deadlifts on 2x8s so ~1.5”
135x5, 185x3
225x10, 245x7, 275x5, 295x3

12:00 EMOM
Odd minutes:
3 power snatch 115
10 DU
Even minuites:
3 squat cleans 115
3 box jumps 24”
Finished last round at 11:25. First three were easy, 4th was OK, last two got tough in a hurry.

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

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Posted: 19 June 2014 08:09 AM   [ Ignore ]   [ # 8 ]
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Jeesh - 19 June 2014 08:02 AM

Snatch, DU, Squat Cleans, Box Jumps

Before: 500m row, 2x10 ea back ext, pullup starts, squats

10 dead hangs 8-2 on the bar

MOW: 3x10 Bulgarian split squat: air, 12kg, 16kg

S/T: deficit deadlifts on 2x8s so ~1.5”
135x5, 185x3
225x10, 245x7, 275x5, 295x3

12:00 EMOM
Odd minutes:
3 power snatch 115
10 DU
Even minuites:
3 squat cleans 115
3 box jumps 24”
Finished last round at 11:25. First three were easy, 4th was OK, last two got tough in a hurry.

Good numbers on Deficit Deadlifts Jeesh wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 19 June 2014 08:24 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 19 June 2014 08:09 AM
Jeesh - 19 June 2014 08:02 AM

Snatch, DU, Squat Cleans, Box Jumps

Before: 500m row, 2x10 ea back ext, pullup starts, squats

10 dead hangs 8-2 on the bar

MOW: 3x10 Bulgarian split squat: air, 12kg, 16kg

S/T: deficit deadlifts on 2x8s so ~1.5”
135x5, 185x3
225x10, 245x7, 275x5, 295x3

12:00 EMOM
Odd minutes:
3 power snatch 115
10 DU
Even minuites:
3 squat cleans 115
3 box jumps 24”
Finished last round at 11:25. First three were easy, 4th was OK, last two got tough in a hurry.

Good numbers on Deficit Deadlifts Jeesh wink

Thank you, sir. First time doing those!

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

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Posted: 19 June 2014 09:29 AM   [ Ignore ]   [ # 10 ]
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Floor press. Ring hold. KB swings, push-ups.

Warmup
Mobility

Recon Ron, 3 pull-ups: 3

Arch and hollow position while passing balls and weights

Strength
Floor press 5-5-5-5
In kg: 40-50(F, 1)-45(PR)-47.5(F, 3)

Max ring hold (top of ring dip), 3 sets:
26 s
19 s
14 s

Metcon
For time 21-18-15-12-9
KB swings, 20 kg
Box push-ups

Time: 10:59

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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

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Posted: 19 June 2014 10:26 AM   [ Ignore ]   [ # 11 ]
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Warm Up

A quick one today.

Bear complex 7 rounds

135 #

6 min EMOM muscle ups.

Rush to get mowing done before storm 1 hr.

Tonight
Martial arts class.
3 hr.


Done.

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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
5’ 11”
188
CF DOB 2010

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Posted: 19 June 2014 11:50 AM   [ Ignore ]   [ # 12 ]
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MON 06162014 Dojo 1 hour, 45 minutes
Teach kata:  Heian Nidan
Practice kata:  Heian Yondan, Heian Godan, Tekki Shodan, Bassai Dai. 

WED 06182014 Dojo 1 hour, 45 minutes
Teach and practice kata:  Heian Nidan

THU 06192014 WOD Sit-ups, Clean and Jerk
Puppies for time:  10:29
4 rounds:  20 Abmat situps
            5 C&J 45 lbs

cheese

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 19 June 2014 11:59 AM   [ Ignore ]   [ # 13 ]
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dawndelion - 19 June 2014 11:50 AM

MON 06162014 Dojo 1 hour, 45 minutes
Teach kata:  Heian Nidan
Practice kata:  Heian Yondan, Heian Godan, Tekki Shodan, Bassai Dai. 

WED 06182014 Dojo 1 hour, 45 minutes
Teach and practice kata:  Heian Nidan

THU 06192014 WOD Sit-ups, Clean and Jerk
Puppies for time:  10:29
4 rounds:  20 Abmat situps
            5 C&J 45 lbs

cheese

Good to see you dropping in Dawn, hope all is well. wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 19 June 2014 12:09 PM   [ Ignore ]   [ # 14 ]
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OPG57 - 19 June 2014 11:59 AM
dawndelion - 19 June 2014 11:50 AM

MON 06162014 Dojo 1 hour, 45 minutes
Teach kata:  Heian Nidan
Practice kata:  Heian Yondan, Heian Godan, Tekki Shodan, Bassai Dai. 

WED 06182014 Dojo 1 hour, 45 minutes
Teach and practice kata:  Heian Nidan

THU 06192014 WOD Sit-ups, Clean and Jerk
Puppies for time:  10:29
4 rounds:  20 Abmat situps
            5 C&J 45 lbs

cheese

Good to see you dropping in Dawn, hope all is well. wink

Thanks so much!  Just busy doing the farm activities and a couple cruddy but not major health things, but trying to stay consistent with the WODs and karate - Hope all is well with you and yours!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 19 June 2014 12:51 PM   [ Ignore ]   [ # 15 ]
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dawndelion - 19 June 2014 12:09 PM
OPG57 - 19 June 2014 11:59 AM
dawndelion - 19 June 2014 11:50 AM

MON 06162014 Dojo 1 hour, 45 minutes
Teach kata:  Heian Nidan
Practice kata:  Heian Yondan, Heian Godan, Tekki Shodan, Bassai Dai. 

WED 06182014 Dojo 1 hour, 45 minutes
Teach and practice kata:  Heian Nidan

THU 06192014 WOD Sit-ups, Clean and Jerk
Puppies for time:  10:29
4 rounds:  20 Abmat situps
            5 C&J 45 lbs

cheese

Good to see you dropping in Dawn, hope all is well. wink

Thanks so much!  Just busy doing the farm activities and a couple cruddy but not major health things, but trying to stay consistent with the WODs and karate - Hope all is well with you and yours!

Glad all is well ,The ladies and I are doing good.Happy training wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
   
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