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Sunday, July 29th, 2014 - Swim 1km
Posted: 28 June 2014 04:12 PM   [ Ignore ]
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SUNDAY 140629

For time:
Swim 1,000 meters

Post time to comments.

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: 28 June 2014 10:26 PM   [ Ignore ]   [ # 1 ]
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New folk might might want to shoot for 250-500 m. Everyone else as RX.

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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: 28 June 2014 11:59 PM   [ Ignore ]   [ # 2 ]
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First workout back in awhile
4 rounds of 400m Row
15 reps #65 squat thrusters
17:33

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“If I’m not back in 5 minutes, just wait longer.”  -Jim Carrey/ Ace Ventura
M/29/6’0/187

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Posted: 29 June 2014 12:06 AM   [ Ignore ]   [ # 3 ]
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Can someone tell me if there is a way to post on past wods??  I’m new to this and have been keeping track of my workouts but wanted to know if there was a way to post on old threads, any help would be appreciated thanks.  JT.

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“If I’m not back in 5 minutes, just wait longer.”  -Jim Carrey/ Ace Ventura
M/29/6’0/187

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Posted: 29 June 2014 01:05 AM   [ Ignore ]   [ # 4 ]
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jtcoldshot - 29 June 2014 12:06 AM

Can someone tell me if there is a way to post on past wods??  I’m new to this and have been keeping track of my workouts but wanted to know if there was a way to post on old threads, any help would be appreciated thanks.  JT.

From http://forum.crossfitbrandx.com/index.php/forums/viewthread/14420/

Metric - 23 November 2011 11:04 AM

From http://www.crossfitbrandx.com/index.php/forums/viewreply/147482/

For some time it has been the intent on the message board that we minimise the number of active threads in the Crossfit WOD forum. To that end we’re requesting that you always post your workout results to the thread that relates to today’s WOD.

The reason for this is that if there is only one thread active at a time, it makes it much easier for already overworked trainers to monitor how people are progressing and offer suggestions. Having to track through multiple active threads sees them missing posts. We’re already limiting the number of topics active at any one time and we also need to stop people starting new topics.

If you’re worried that it will be harder to locate your posts when you want to compare with old workout results, the Search engine is your friend. If you carefully label your post with the workout date and/or description (look at JDG’s posts for an example of what you could do) you should find it quite easy to locate again.
BathMatt posted this excellent advice on how to label your posts here too
http://www.crossfitbrandx.com/index.php/forums/viewreply/79724/

BathMatt - 13 November 2008 06:44 AM

Yeah, post to the thread for the day you do the workout on.  So if you workout on Thursday, no matter which WOD you do, post it to the Thursday thread.

It helps for record keeping to label your posts effectively.  Include the date, the exercises performed, and if it’s a named WOD the name (try to spell it correctly wink ).
That way you will have an easier time tracking your efforts and will be able to find them using the search option at the top right of the page.

Editted slightly to make the point clearer. Edited portion marked in italics

If you have any questions about how to drive the Search engine, post them here
http://www.crossfitbrandx.com/index.php/forums/viewforum/10/

We’ve got some top level coaches available to us here people, let’s help them make the best use of their time.

And

Metric - 23 November 2011 11:05 AM

And as GD says in http://www.crossfitbrandx.com/index.php/forums/viewreply/263882/

Garddawg - 23 November 2011 09:34 AM

Because this is a forum and not a blog, new posts move the topic to the top of the forum.  We were having people post to threads that were months old and causing a lot of problems getting to the new threads.

Actually we had people dig out threads that were years old to find workouts they liked. And it was a nightmare to keep track of.

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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: 29 June 2014 05:42 AM   [ Ignore ]   [ # 5 ]
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Lords day, Day of rest. 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: 29 June 2014 06:23 AM   [ Ignore ]   [ # 6 ]
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OPG57 - 29 June 2014 05:42 AM

Lords day, Day of rest. Have a great day all. wink

You too OPG!

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M/57/5’8”/154

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Posted: 29 June 2014 08:39 AM   [ Ignore ]   [ # 7 ]
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SWIM 1000 m ... 18:35

Then

500m Row (50 x 45 lbs SDLHP)
40 Air Squat
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups

6:28

Then

3 x 5 x 95 lbs incline bench press
1 x 5 x 105 lbs incline bench press
3 x 5 x 115 lbs incline bench press

3 x 1 min sit ups (30-36-40{PR})

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Posted: 29 June 2014 09:06 AM   [ Ignore ]   [ # 8 ]
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BCard - 29 June 2014 06:23 AM
OPG57 - 29 June 2014 05:42 AM

Lords day, Day of rest. Have a great day all. wink

You too OPG!

Thank you Bcard

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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: 29 June 2014 09:08 AM   [ Ignore ]   [ # 9 ]
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eagr - 29 June 2014 08:39 AM

SWIM 1000 m ... 18:35

Then

500m Row (50 x 45 lbs SDLHP)
40 Air Squat
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups

6:28

Then

3 x 5 x 95 lbs incline bench press
1 x 5 x 105 lbs incline bench press
3 x 5 x 115 lbs incline bench press

3 x 1 min sit ups (30-36-40{PR})

Todays WOD was made just for a fish like you wink I know how much you like to swim in your workouts. Great time eagr.  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: 29 June 2014 10:15 AM   [ Ignore ]   [ # 10 ]
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Rest day number 2.

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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

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CF DOB 2010

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Posted: 29 June 2014 11:05 AM   [ Ignore ]   [ # 11 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

6 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
5 Shoulder Press (5/5) @ feet on upper-wall
10 Deadlifts @ 135#

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Started Crossfit 04/2008

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Posted: 29 June 2014 11:56 AM   [ Ignore ]   [ # 12 ]
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WEDNESDAY 140625
3/4Body-weight back-squat ladder
Rest 5 minutes
3/4 1/2 body-weight push- shoulder press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

Squat at 120# - 6 rds plus 4 reps
Press at 80# - 7 rds
Deadlift at 165# - 6 rds plus 5 reps

Misread the post and did strict press instead of push press. Oopsies.

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M/32/5’9”/159

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Posted: 29 June 2014 12:01 PM   [ Ignore ]   [ # 13 ]
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OPG57 - 29 June 2014 09:08 AM
eagr - 29 June 2014 08:39 AM

SWIM 1000 m ... 18:35

Then

500m Row (50 x 45 lbs SDLHP)
40 Air Squat
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups

6:28

Then

3 x 5 x 95 lbs incline bench press
1 x 5 x 105 lbs incline bench press
3 x 5 x 115 lbs incline bench press

3 x 1 min sit ups (30-36-40{PR})

Todays WOD was made just for a fish like you ;-) I know how much you like to swim in your workouts. Great time eagr.  ;-)

THX OPG, YES I REALLY FEEL COMFORTABLY WHILE SWIMMING AND I REALLLLLY HATE SDLHP !!! BUT I DON’T HAVE A ROWER

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Posted: 29 June 2014 12:07 PM   [ Ignore ]   [ # 14 ]
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Ouch, sore from the Ladder WOD yesterday. “Rest” day today involved sorting, hand splitting, and stacking firewood for 3 hours.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 29 June 2014 12:45 PM   [ Ignore ]   [ # 15 ]
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R side issue, hip flexor? internal oblique?  whatever… already have the appendix out so how bad could it be?

warm up
MOBs

Lift
cDL
[9@135;7@165;5@195;3@225 warm up]
Attempt 12-9-6reps @235; done, 2min rest b/w sets.
Debrief- Following in GD’s footsteps.  Will keep low reps and band with SDL.

15min rest, then…

WOD (MODIFIED from BrandX 6/38/2014)
Viking Hazel
1500m C2 row
63 KB swings, 24k AMERICAN
36 pull-ups
TOTAL TIME=11:30 (5:29.2/2:41/3:00)

Row was smooth and easy pace.  Broke swings @43 to save grip… Not enough, first immediate set of pull-ups… 3!  Then in the groove with 6-8s.  Got griptastic fast.


Previous:
5/19/13=resty helen(3min)=15:34 (work splits=3:07/3:13/3:14=9:34)
4/2/1013 HAZEL=11:14 (5:22/2:48/3:04)
3/24/2013 resty helen(2min)=13:24 (work splits=2:54/3:10/3:20=9:24)
2/25/2013=10:44 (3:25/3:37/3:42) *injury recovery
12/2/2012 HAZEL=10:23 (5:06/2:32/2:45)
9/28/2012=11:46 (3:41/3:58/4:07) C2-500m row for run
7/24/2011=9:06 (2:40/3:11/3:16)
5/9/2010=9:06 (2:45/3:09/3:11)
11/15/2009=8:41 (2:43/2:57/3:01)
9/30/2009=10:39 (3:21/3:38/3:39) [C2, mvmvt splits=1:46, 1:34/1:49.5, 1:48/1:51.2, 1:48]
5/24/2009=8:58 (2:47/3:02/3:10)
4/16/2009=11:13 [C2, mvmvt splits=1:48.6,1:45/1:51.4,2:02/1:52.5,1:54]
3/1/2009=9:47 (2:58/3:23/3:26)
11/17/2008=10:44 [C2, mvmvt splits=1:48.3,1:32/1:50.3,1:56/1:51.3,1:48]
7/30/2008=9:06 [run,mvmt splits=1:34,1:15/1:49,1:20/1:53,1:16]
7/29/2008=9:37 [run,mvmt splits=1:44,1:19/1:50,1:23/1:55,1:27]
5/13/2008=9:21 (2:50/3:12/3:19)
3/27/2008=9:29 (2:53/3:15/3:21)
12/31/2007=10:07 (2:56/3:28/3:42)
7/24/2007=9:38 (2:56/3:24/3:18)
3/3/2007=9:52 (2:45/3:30/3:37)
1/16/2007=11:47 (3:21/4:15/4:11) w/ ROW
6/23/2006=12:29 (3:30/4:31/4:28) w/ ROW

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

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