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Friday, June 27th, 2014 - Rest Day
Posted: 26 June 2014 06:08 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: 27 June 2014 04:21 AM   [ Ignore ]   [ # 1 ]
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20130627 Fri
Puppies
3 rounds for time of:
40-calorie row
40 Sit-ups
10 pull-ups (blue band)
18:54

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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: 27 June 2014 05:36 AM   [ Ignore ]   [ # 2 ]
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WU: 10 x 45 lbs THRUSTERS
    5 x 65 lbs THRUSTERS
    7 x 65 lbs hang power clean
    10 x 65 lbs SDLHP


Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

8 rounds

Incline bench press
10 x 65 lbs
5 x 5 x 95 lbs

BACK EXTENSIONS
3 x 35

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M/44/6´/185
CF since 08/01/2013

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Posted: 27 June 2014 06:07 AM   [ Ignore ]   [ # 3 ]
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Rest day   Have a great one 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: 27 June 2014 07:13 AM   [ Ignore ]   [ # 4 ]
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Taking a rest day to prepare for Murph coming up tomorrow, but I played a little on the pull-up bar. Did my first kipping pull-up ever. It wasn’t pretty, but good enough to understand how they really work.

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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: 27 June 2014 07:29 AM   [ Ignore ]   [ # 5 ]
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Much needed rest day here.  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: 27 June 2014 08:00 AM   [ Ignore ]   [ # 6 ]
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Power Clean, Hang Squat Clean, Jerk, T2B

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

11 dead hangs

MOW: 10 ea squats, wall squats, PVC OHS, PVC three point

S/T: snatch 3-3-3-3-3
Burgener w/snatch balances at the end, 45x3
75-95-105-105-105 pretty much technique work

15:00 EMOM
1 power clean
1 hang squat clean
1 jerk
5 toes to bar
115# finished at 14:33

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

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Posted: 27 June 2014 08:00 AM   [ Ignore ]   [ # 7 ]
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Not sure if I did the ladder correctly. I stopped when I can no longer do 7 reps in minute 7. Did as Rx
Body weight 165lbs. 7mins 6 sets

WEDNESDAY 140625
Body-weight back-squat ladder - 7 mins
Rest 5 minutes
3/4 body-weight push-press ladder- 7 mins
Rest 5 minutes
1 1/2 body-weight deadlift ladder - 7 min
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 27 June 2014 08:16 AM   [ Ignore ]   [ # 8 ]
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TM79 - 27 June 2014 07:29 AM

Much needed rest day here.  Hope you all have a great day!

Glad to hear it. Enjoy 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: 27 June 2014 09:27 AM   [ Ignore ]   [ # 9 ]
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Not enough sleep this week

6 Pull ups
10 Push ups
10 squats

10 x throughout the day

Front squat
195 x 5

Better mechanics this week.

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

M/54/5’11”/190

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Posted: 27 June 2014 10:04 AM   [ Ignore ]   [ # 10 ]
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Warm Up

Strength

7 rounds of push jerk
Every 2 min do 3x push jerk work up to 3 RM
135-160-185-195-200-205-205

WOD
Full turnouts breathing air.

4 rounds for time
25 goblett squats 1.5 pood
13 KBS 1.5 pood
5 bar over burpees
13 cleans 115#
14 shoulder to OH 115#

28:39:65

Done.

Ready for two days of rest. Have a good one guys.

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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: 27 June 2014 10:44 AM   [ Ignore ]   [ # 11 ]
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W/U
Roxanne
Stretch
Handstands
3x samson

Pullups
11 6 6 5 4

140624
Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups
15:04

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 27 June 2014 10:59 AM   [ Ignore ]   [ # 12 ]
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Garddawg - 27 June 2014 09:27 AM

Not enough sleep this week

6 Pull ups
10 Push ups
10 squats

10 x throughout the day

Front squat
195 x 5

Better mechanics this week.

Geritol time LOL

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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: 27 June 2014 10:59 AM   [ Ignore ]   [ # 13 ]
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Xanex time is more like it…..

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

M/54/5’11”/190

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Posted: 27 June 2014 11:07 AM   [ Ignore ]   [ # 14 ]
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jennmedic - 27 June 2014 10:04 AM

Warm Up

Strength

7 rounds of push jerk
Every 2 min do 3x push jerk work up to 3 RM
135-160-185-195-200-205-205

WOD
Full turnouts breathing air.

4 rounds for time
25 goblett squats 1.5 pood
13 KBS 1.5 pood
5 bar over burpees
13 cleans 115#
14 shoulder to OH 115#

28:39:65

Done.

Ready for two days of rest. Have a good one guys.

Good work on push jerks. Turn out on air routine sounded good. All fire fighters should be held to maintaining that kind of fitness given the inherent dangers and physical demands of the job. Good job doing all you can to be physically ready for whatever Emergency presents itself in your commmunity.Well done Wes

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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: 27 June 2014 11:12 AM   [ Ignore ]   [ # 15 ]
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MON 06232014 Dojo 75 minutes Teach kata – Heian Sandan

WED 06252014 Dojo 75 minutes Drills, Practice kata: Heian 1-5, Tekki Shodan, Bassai Dai, Hangetsu

WOD FRIDAY 06272014 Complete as many rounds as possible in 20 minutes of:
35-lb. thrusters, 5 reps
35-lb. hang power cleans, 7 reps
35-lb. sumo deadlift high-pulls, 10 reps

Puppies/Pack = 7 rounds + 5 thrusters/4 HPC

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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