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Tuesday, July 1st, 2014 - Rest Day
Posted: 30 June 2014 04:20 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.


CrossFit now has 10,000 affiliates.

CrossFit Brand X was the 5th and after 10 years has been operating continuously for longer than any other affiliate in the world.
GD talks about that and how things have changed in this CF Journal article. http://journal.crossfit.com/2014/06/virtuosity-goes-viral.tpl

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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: 01 July 2014 04:45 AM   [ Ignore ]   [ # 1 ]
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140622

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

11 rds + 5 thrusters.

All sets unbroken.  Kept a pretty steady pace for first 9 rds, sets unbroken but put bar down for a few breaths between each set.  The number of breaths grew in the later rds - a little hands on knees action.  None of these are strengths for me.  HPC turned out to be the break.  Good workout.

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M 52/5’10”/180

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Posted: 01 July 2014 05:27 AM   [ Ignore ]   [ # 2 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, shoulder pass

Deadlift
10 x 95, 5 x 135, 5 x 145, 3 x 155, 1 x 185
3 x 210
10 x 95

25:00 run w/ pushups, pullups, hill sprints, broad jumps

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 01 July 2014 06:32 AM   [ Ignore ]   [ # 3 ]
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cheesestake - 01 July 2014 05:27 AM

W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, shoulder pass

Deadlift
10 x 95, 5 x 135, 5 x 145, 3 x 155, 1 x 185
3 x 210
10 x 95

25:00 run w/ pushups, pullups, hill sprints, broad jumps

Nice job! Sounds like a tough workout!

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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: 01 July 2014 06:33 AM   [ Ignore ]   [ # 4 ]
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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: 01 July 2014 06:39 AM   [ Ignore ]   [ # 5 ]
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Run: Repeat :90s on, :60s off, until form/pace deteriorates

wu: 2 k
12 reps at 6:37 min/mile pace

As Many Rounds As Possible in 15:00
10 Thrusters (75 lbs)
10 Pull Ups

5 rounds + 10 thrusters + 3 pull ups

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M/44/6ยด/185
CF since 08/01/2013

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Posted: 01 July 2014 07:14 AM   [ Ignore ]   [ # 6 ]
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Burpee Pullups, Push Press, Handstand Pushups

Before: 500m run, 2xbear crawl, 25# plate lunges, 10 pushups

MOW: 3x:30 bottom of squat hold :30 rest 20kg KB

S/T: KB snatches
5-5-3-3-2-2-1
12kg-12-kg-18kg-18kg-20kg-24kg-32kg

15:00 EMOM
3 burpee pullups
2 push press 95
1 handstand pushup

After: 2:00 ME DU 101

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

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Posted: 01 July 2014 07:26 AM   [ Ignore ]   [ # 7 ]
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20140701 Tue
Swim 1K
Subbed 5K Row
22:00

1/20/14 - 22:10
12/1/13 - 21:56

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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: 01 July 2014 07:45 AM   [ Ignore ]   [ # 8 ]
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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: 01 July 2014 07:45 AM   [ Ignore ]   [ # 9 ]
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TM79 - 01 July 2014 06:33 AM

Rest day here.  Hope you all have a great day!

Enjoy the day 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: 01 July 2014 08:58 AM   [ Ignore ]   [ # 10 ]
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One more rest day to rest from my rest day…

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Posted: 01 July 2014 09:07 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 01 July 2014 07:45 AM
TM79 - 01 July 2014 06:33 AM

Rest day here.  Hope you all have a great day!

Enjoy the day wink

You too Guy.  wink

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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: 01 July 2014 09:08 AM   [ Ignore ]   [ # 12 ]
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eagr - 01 July 2014 06:39 AM

Run: Repeat :90s on, :60s off, until form/pace deteriorates

wu: 2 k
12 reps at 6:37 min/mile pace

As Many Rounds As Possible in 15:00
10 Thrusters (75 lbs)
10 Pull Ups

5 rounds + 10 thrusters + 3 pull ups

Nice job!  That’s a great pace on the running!

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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: 01 July 2014 09:11 AM   [ Ignore ]   [ # 13 ]
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loon - 01 July 2014 04:45 AM

140622

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

11 rds + 5 thrusters.

All sets unbroken.  Kept a pretty steady pace for first 9 rds, sets unbroken but put bar down for a few breaths between each set.  The number of breaths grew in the later rds - a little hands on knees action.  None of these are strengths for me.  HPC turned out to be the break.  Good workout.

Great job!  I think I remember the Thrusters being the break on that one for me.  Funny how it works out differently for different people.  wink

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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: 01 July 2014 10:45 AM   [ Ignore ]   [ # 14 ]
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Warm Up

1) Clean ladder: EMOM - Perform 3x clean. Weight starts at 135# and increases 20# each round.
135-155-175-195f

2) Shoulder to overhead - Establish a 20 rep max.
95-100 100 was 20 rep PR

WOD: In 10 minutes, complete the following:
-Row 2000 m
-Max rep overhead squat (95#)
Row was 8:10
9 OHS

Conditioning:
1) rower: 10 rounds - 30 seconds max effort, 30 seconds rest
Average of 10 to 11 cal per round.

Tonight
Martial arts class.

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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: 01 July 2014 11:51 AM   [ Ignore ]   [ # 15 ]
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jennmedic - 01 July 2014 10:45 AM

Warm Up

1) Clean ladder: EMOM - Perform 3x clean. Weight starts at 135# and increases 20# each round.
135-155-175-195f

2) Shoulder to overhead - Establish a 20 rep max.
95-100 100 was 20 rep PR

WOD: In 10 minutes, complete the following:
-Row 2000 m
-Max rep overhead squat (95#)
Row was 8:10
9 OHS

Conditioning:
1) rower: 10 rounds - 30 seconds max effort, 30 seconds rest
Average of 10 to 11 cal per round.

Tonight
Martial arts class.

When I grow up, I want to be able to do half of your workout.  LOL  Great job Wes!

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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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