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Monday, June 23rd, 2014 - Rest Day
Posted: 22 June 2014 09:05 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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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: 23 June 2014 03:40 AM   [ Ignore ]   [ # 1 ]
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Monday June 23

3 rds
10 tire hits
20 ring grasshoppers
5 handstands

Flex
Pigeon stretch 1 min each leg
Couch stretch 2 min
Samson stretch 2 min
Banded shoulder 1 min
Bottom of squat 2 min

Deadlift
Deadlift
195 x 10
195 x 5
225 x 2
235 x 1
245 x 1
255 x 1
265 x 3


Complete 10 rounds of: 3x 50 lb sandbag clean + 30m sandbag shuffle.
14:21

Complete 10-9-8…1 reps of: Power snatch (55#) Burpee
12:31

Cash out
Pull ups
6-5-4-4-3-3


Really felt strong and had a productive WOD today

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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: 23 June 2014 05:16 AM   [ Ignore ]   [ # 2 ]
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W/U
1k row
stretch
handstands
3x Samson

Back Squat
10 x 45, 5 x 95, 5 x 135, 3 x 145, 1 x 155
3 x 170
10 x 45

140620
10 sprints for time:
Run 100 meters

Some fast, some not so fast, should probably get a real stopwatch

$0
headstands
run 0.5k

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 23 June 2014 05:46 AM   [ Ignore ]   [ # 3 ]
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STRENGTH:
DE: Back Squat 10 x 2 145 on :60s

CFE STRENGTH & CONDITIONING WOD:
4 Rounds
With 2 10 lbs dumbbell, 50 - Step Ups (20”)
Run 400m

18’

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M/44/6´/185
CF since 08/01/2013

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Posted: 23 June 2014 08:00 AM   [ Ignore ]   [ # 4 ]
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Seven and Seven

Before: 500m run, 2x10 ea back ext, pullup starts, lunges

11 dead hangs

MOW: 10 squats, 10 wall squats, 10 PVC OHS, 10 three-point squats with PVC

S/T: back squats
65x10, 75x10, 95x10, 135x2, 185x2
225x3, 255x3, 280x3

7:00 AMRAP
7 push press 95
7 SDHP 70# KB
7 med ball cleans
2:00 rest
7:00 AMRAP
7 KB thrusters 53 for 2 rds, then 35
7 KBS 53
7 mountain climbers
6 rds even on first amrap, 4 rds + 5 thrusters on 2nd

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 23 June 2014 08:21 AM   [ Ignore ]   [ # 5 ]
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warmup (3x10 samson stretch, overhead squat with broomstick, planks, superman, pushups)
3 rounds of
20 situps
5 clean and jerks 35# bar
7:06

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32, male, 5’10, started crossfit at home 06-22-14 at 215 lbs

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Posted: 23 June 2014 08:48 AM   [ Ignore ]   [ # 6 ]
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Warm Up

1) 2x halting snatch deadlift (1”above knee) + 1x squat snatch: 10 rounds - Every 90 seconds, perform 2+1. Increase the weight each round so the 10th set is a max for the day.
95-100-110-115-120-125-130-135-145-150

2) Weighted step ups (20-24in) - 5 sets x 5 reps (each leg).
100-130-130-160-160 used DB.

3) For time: 30x weighed pistol progressions alternating (30#)
3:47

WOD: Complete 10 rounds for time of:
-3x front squat (205-155)
-40m suicide sprint (10m x 4)
*Front squats must be taken from the deck

10:07:23
Started with 205 for 2 rounds then went to 185 for 3 rounds then finished last 5 rounds at 155. Bit off more than I could chew. Should have started with 155.

Core:
1) Tabata GHD sit ups 12-11-10-10-10-10-9-9
*Rest 2 minutes
2) Tabata back extensions 14-13-12-11-11-11-10-10

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.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 23 June 2014 09:39 AM   [ Ignore ]   [ # 7 ]
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Recon Ron, 6 pull-ups: 2-2-2

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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: 23 June 2014 10:06 AM   [ Ignore ]   [ # 8 ]
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catching up
last week
MOnday I think
Bench Press
Dips
Tuesday
Pullups
Shrugs
Deadlift
Power Clean
Wednesday
CG Bench
Push Press
“Barbell JT” 21-15-9=5:24
Thursday
Squat
Hang Clean- Pullups 5-4-3-2-1

Today
Wu:
7 min Bike
Dynamic Stretch
WOD:- All BArbell
Bench Press 135x5-175x4-195x3-225x2-235x3
SQuat 135x5-135x4-135x3-155x2-175x1
DL 135x5-185x4-225x3-245x2-265x1
Power Clean 135x5-135x4-135x3-145x2-150x1
Push Press 95x5-115x4-135x3-145x2-150x1
Co:
Stretch

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Posted: 23 June 2014 10:09 AM   [ Ignore ]   [ # 9 ]
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Morning all, Cardio day for us. Lea Ann hit the rower for 5000 meters ,She couldn’t get a rhythm going so she posted a slower time. 28:56.  I started a 5000 meter row myself setting a pace boat for a 2:02 pace. Just wasn’t there . Biceps were fatiguing to fast. So I stopped at 2000 meters at 8:04. I finished up with 30 minutes on elliptical doing a progressive resistance program at levels 3-4-5-4-3-4-5-4-3-4 settings. 5.5 miles total.  Have a great day all. 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: 23 June 2014 10:21 AM   [ Ignore ]   [ # 10 ]
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jennmedic - 23 June 2014 08:48 AM

Warm Up

1) 2x halting snatch deadlift (1”above knee) + 1x squat snatch: 10 rounds - Every 90 seconds, perform 2+1. Increase the weight each round so the 10th set is a max for the day.
95-100-110-115-120-125-130-135-145-150

2) Weighted step ups (20-24in) - 5 sets x 5 reps (each leg).
100-130-130-160-160 used DB.

3) For time: 30x weighed pistol progressions alternating (30#)
3:47

WOD: Complete 10 rounds for time of:
-3x front squat (205-155)
-40m suicide sprint (10m x 4)
*Front squats must be taken from the deck

10:07:23
Started with 205 for 2 rounds then went to 185 for 3 rounds then finished last 5 rounds at 155. Bit off more than I could chew. Should have started with 155.

Core:
1) Tabata GHD sit ups 12-11-10-10-10-10-9-9
*Rest 2 minutes
2) Tabata back extensions 14-13-12-11-11-11-10-10

Done.

Those weighted step ups sound pretty stout Wes. Awesome job on the workout!

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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: 23 June 2014 11:53 AM   [ Ignore ]   [ # 11 ]
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warm up
MOBs

Lift
FS
[4@95;4@135;4@165;1@185 warm up]
Attempt 10x2 reps@190; got 10x2 in 13:01
Debrief- ALL BELTED.

12min REST, then…

WOD (SCALED/MODIFIED from BrandX 6/23/14)
3 sets of:
  2rds of:
    5 SP, 105#
    10 t2b
    15 box jump overs, 24in
TOTAL TIME=13:55 (work splits=3:28/3:18/3:09)

Sub’d t2b for pull-ups; did 100 of ‘em yesterday and made the WOD more sprinty…
No breaks, SP felt solid - 110-115# next time.

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 23 June 2014 12:08 PM   [ Ignore ]   [ # 12 ]
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Back at it after 4 days of vacation.

85 Degrees, 50% Humidity

140620 (Pack Scaling)
10 RFT
3 Weighted Pull-ups, 35 lbs
5 Strict Pull-ups
7 Kipping Pull-ups

20 Sets (2 Sets Per Round), 34:37

Comments: I actually entertained the thought of dropping a dumbbell, but decided not to as the loud “thuds” were scaring my wife half to death and I more or less try to avoid the practice of dropping weights…  So I used two old leather belts in a “chain link” fashion and used a 35 lb plate for the weighted PUs.  After the three weighted PUs on each round, I squatted down and took the plate off then continued with the strict PUs and kipping PUs.  The Strict and Kipping PUs were all unbroken.  This may actually be a good strategy for anyone who finished with a total set count in the twenties.  Just go ahead and take a short break after the weighted PUs in each round.  The strict PUs seem much easier following the weighted PUs and right when it starts getting tough you can start kipping.  My two cents…

WOD 140622 (Pack Scaling)
AMRAP 20 Mins
65 lb Thrusters, 5 Reps
65 lb Hang Power Cleans, 7 Reps
65 lb SDHPs, 10 Reps

13 Rounds
20:00

Comments:  I definitely could’ve done better on this one had I not just done 150 Pull-ups.  There were more than a few breaks in there because my grip was about to fail when I otherwise could’ve kept going.  Still, it was good to get this one out of the way. 

I skipped the 100 Meter Dash workout as I didn’t want to completely destroy myself today and be totally worthless for the upcoming 3 days.  Plus, that will be a good one to throw in in addition to a mostly upper body WOD as a warm up or something. 

Great job to all of you today!

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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”/190

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Posted: 23 June 2014 12:08 PM   [ Ignore ]   [ # 13 ]
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OPG57 - 23 June 2014 10:09 AM

Morning all, Cardio day for us. Lea Ann hit the rower for 5000 meters ,She couldn’t get a rhythm going so she posted a slower time. 28:56.  I started a 5000 meter row myself setting a pace boat for a 2:02 pace. Just wasn’t there . Biceps were fatiguing to fast. So I stopped at 2000 meters at 8:04. I finished up with 30 minutes on elliptical doing a progressive resistance program at levels 3-4-5-4-3-4-5-4-3-4 settings. 5.5 miles total.  Have a great day all. wink

Great job on the cardio to each of you!

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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”/190

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Posted: 23 June 2014 12:12 PM   [ Ignore ]   [ # 14 ]
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5 rounds
1:00 plank
10 manmakers, 35 pound dumbbells

21:30

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All of life’s problems can be solved by heavy deadlifts.

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 23 June 2014 01:11 PM   [ Ignore ]   [ # 15 ]
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TM79 - 23 June 2014 12:08 PM
OPG57 - 23 June 2014 10:09 AM

Morning all, Cardio day for us. Lea Ann hit the rower for 5000 meters ,She couldn’t get a rhythm going so she posted a slower time. 28:56.  I started a 5000 meter row myself setting a pace boat for a 2:02 pace. Just wasn’t there . Biceps were fatiguing to fast. So I stopped at 2000 meters at 8:04. I finished up with 30 minutes on elliptical doing a progressive resistance program at levels 3-4-5-4-3-4-5-4-3-4 settings. 5.5 miles total.  Have a great day all. wink

Great job on the cardio to each of you!

Thanks TM79, You had quite the plate full today. Good job. 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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