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Saturday, June 21st, 2014 - Sprints
Posted: 20 June 2014 04:49 PM   [ Ignore ]
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10 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

Compare to 070529.

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. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

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: 20 June 2014 04:52 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 28 May 2007 01:31 PM

Big Dawgs, Pack and Puppies:
As Rx’d

Buttercups:
Cut the load in half. Do 5 X 100 M.

But won’t no-one here remember that

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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: 21 June 2014 04:53 AM   [ Ignore ]   [ # 2 ]
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140621 SATURDAY

First day of summer.

WU: 1.5 mile walk with pup; stretches

WOD: 10x100m sprints for time:
1.  18:08 (fastest)
2.  18:31
3.  18:35
4.  18:36
5.  18:57
6.  18:59
7.  18:72
8.  18:94
9.  19:33 (slowest)
10.  19:24

3x5 bench press, 110#

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 21 June 2014 05:01 AM   [ Ignore ]   [ # 3 ]
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10 sprints for time:
Run 100 meters
Rest as needed between efforts. Post best and worst times to comments.

Warm up: 6km in ~25:00(might have overdone it a bit on the warm up…)
15.5
16.7
15.0
15.7
15.2
15.5
15.0
15.7
14.9 - Fastest
16.1 - Slowest

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 21 June 2014 06:49 AM   [ Ignore ]   [ # 4 ]
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10 sprints for time:
Run 100 meters

Best time:  :17.1
Worst time:  :18.9

Later…

Row 21,097m
1:37:02.2 (a 1:02 PR)

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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: 21 June 2014 06:54 AM   [ Ignore ]   [ # 5 ]
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Magnus - 21 June 2014 05:01 AM

10 sprints for time:
Run 100 meters
Rest as needed between efforts. Post best and worst times to comments.

Warm up: 6km in ~25:00(might have overdone it a bit on the warm up…)
15.5
16.7
15.0
15.7
15.2
15.5
15.0
15.7
14.9 - Fastest
16.1 - Slowest

Nice times Magnus. I just use a sun dial to time my sprints LOL

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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: 21 June 2014 07:04 AM   [ Ignore ]   [ # 6 ]
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Rest day for us old folks 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: 21 June 2014 07:36 AM   [ Ignore ]   [ # 7 ]
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Buy-in: 20 minutes bike, 15.6mph average.

WOD:
10 sprints for time:
Run 100 meters

Fastest: 23.8 seconds (last one)
Slowest: 30.5 seconds (first one - was still trying to gauge how fast I could run on a dreadmill)

Only had a dreadmill, so this one wasn’t exactly glamorous or fun. But, it was fun to keep getting faster throughout as I figured out I could take it all the way up to 9.5mph over that short a distance! Somehow, I get this sneaky suspicion that I would have been a lot faster on a track…

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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#. Still a pup for now, but hoping to move up soon!

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Posted: 21 June 2014 07:50 AM   [ Ignore ]   [ # 8 ]
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June 21, 2014

Run 1 Mile.- 10:08

Cool down - walk 1/2 Mile.

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 21 June 2014 08:27 AM   [ Ignore ]   [ # 9 ]
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I just use a sun dial to time my sprints LOL

Thought I was the only one that used that method.  LOL

I’ve given up on working out during this vacation.  Today is a Rest Day and tomorrow we’re going home, so I probably won’t do much tomorrow either.  Oh well, sometimes you just need a break I guess.  Hope you all have a great day!

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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: 21 June 2014 09:46 AM   [ Ignore ]   [ # 10 ]
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TM79 - 21 June 2014 08:27 AM

I just use a sun dial to time my sprints LOL

Thought I was the only one that used that method.  LOL

I’ve given up on working out during this vacation.  Today is a Rest Day and tomorrow we’re going home, so I probably won’t do much tomorrow either.  Oh well, sometimes you just need a break I guess.  Hope you all have a great day!

Its Vacation time, Go play. Working out is to stay in shape and honor the Bodies God gave us ,Even he took time off grin  You can hit it next week 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: 21 June 2014 10:54 AM   [ Ignore ]   [ # 11 ]
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MONDAY 140616

Snatch balance 1-1-1-1-1-1-1

45-45-45-50-50-55-55

Never done this one before. Odd movement. Definitely not easy.

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Posted: 21 June 2014 11:56 AM   [ Ignore ]   [ # 12 ]
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Warmup: Deadhang pull-up work (2+2+2) then 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, elevated beginner pull-ups, and squats.

WOD: 10x 100m sprints, each for time, with as much rest as needed between rounds. While resting, I walked with the wife and dog, resulting in a total distance of 4km.

My times were:
1) 25:39 - 125m
2) 28:59 - 125m
3) 18:63
4) 24
5) 24:10
6) 20:19
7) 21:74
8) 19:67
9) 19:58
10) 19:85

The four rounds above 24s were all in random areas where I tried to use GPS to stop at the right distance. That impacted running speed and sometimes led to running too far. For that reason I am excluding then from evaluation of best/worst rounds. Accordingly, my best time was 18:63 and my worst was 21:74.

Unfortunately, I came away from the WOD with a modest injury to my ankle. I’m doing rest/ice/compression/elevation for the rest of the weekend, so hopefully the injury is short-lived. I hate running.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 21 June 2014 12:48 PM   [ Ignore ]   [ # 13 ]
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warm up
MOBs
30 ring dips, minimum number of breaks; 3 breaks in 4:18 (60sec rest b/w sets; 12,8,6,4) Shoulders felt good.

WOD (inspired by BrandX WOD 6/20/2014)
15-12-9reps of:
power cleans, 155#
burpees
pull-ups
TOTAL TIME=10:02 (3:47/3:42/2:33)

Cleans were 10,5/8,4/6,3.
Pull-up were 10,5/9,3/9; shoulders felt good.  Did not push these.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 21 June 2014 02:30 PM   [ Ignore ]   [ # 14 ]
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Pack
3 rounds for time of:
25 sit-ups
115-lb. clean and jerks, 5 reps

5:01

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M/48/5’ 11”/220#

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Posted: 21 June 2014 02:44 PM   [ Ignore ]   [ # 15 ]
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Burpees

pullup, greenband
3 x max 10, 8, 8

bench press
5x5, 115

squat
5x5, 155#

50 burpees for time
6:32
First 10, and last 10, and sets of 5 in-between

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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