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Sunday, July 6th, 2014 - Swim 200m repeats
Posted: 05 July 2014 06:09 PM   [ Ignore ]
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SUNDAY 140706

5 rounds for time of:
Swim 200 meters
Rest 2 minutes

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: 05 July 2014 10:07 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs, and the Porch
As RX

Pack
3-4 rounds for time of:
Swim 200 meters
Rest 2 minutes


Puppies
3-4 rounds for time of:
Swim 100-150 meters
Rest 2 minutes

If you don’t have access to a pool you might sub 400 m runs or 500 m rows

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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: 06 July 2014 05:02 AM   [ Ignore ]   [ # 2 ]
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Active recovery day. Lots of mobility work. Getting ramped up for the week.
Have a great day everyone.

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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: 06 July 2014 05:14 AM   [ Ignore ]   [ # 3 ]
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jennmedic - 06 July 2014 05:02 AM

Active recovery day. Lots of mobility work. Getting ramped up for the week.
Have a great day everyone.

Pre workout workout? LOLEnjoy the day 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: 06 July 2014 05:18 AM   [ Ignore ]   [ # 4 ]
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Morning all, Clean up for daughters Birthday tomorrow. Weeding and cleaning bird poop off of everything.Fun confused 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: 06 July 2014 08:33 AM   [ Ignore ]   [ # 5 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x samson, shoulder rolls

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

140702
Pack
10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch

8:02 4:53 5:41

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 06 July 2014 09:44 AM   [ Ignore ]   [ # 6 ]
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WOD:

Pack
4 rounds for time of:
Row 500m (sub for Swim 200 meters)
Rest 2 minutes

Results:
1:55.0
1:54.4
1:54.2
1:52.3
Total with rest breaks: 13:35.9
Calories: 139

A solid if unspectacular effort. I was going to do 3 rounds only but felt strong enough to reach back for the fourth one. I was pretty gassed after that - I might have been able to do it as Rx’d but have no idea how bad that final round would have been.

Cash-out: 5k bike for time - 10:07
5min cooldown on bike to get heart rate to 105-110

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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: 06 July 2014 10:24 AM   [ Ignore ]   [ # 7 ]
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Floor press
225 x 1
215 x 2
205 x 3
. .
. Etc
135 x 10

30 pool muscle ups

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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: 06 July 2014 11:05 AM   [ Ignore ]   [ # 8 ]
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It’s tempting to go by the Aquatic Center and do this workout, but the couch is also tempting right now…  I’m going to go out on a limb and call it a rest day here.  LOL

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: 06 July 2014 12:35 PM   [ Ignore ]   [ # 9 ]
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TM79 - 06 July 2014 11:05 AM

It’s tempting to go by the Aquatic Center and do this workout, but the couch is also tempting right now…  I’m going to go out on a limb and call it a rest day here.  LOL

Hope you all have a great day!

Good choice Brother Couch potato 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: 06 July 2014 12:52 PM   [ Ignore ]   [ # 10 ]
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OPG57 - 06 July 2014 12:35 PM
TM79 - 06 July 2014 11:05 AM

It’s tempting to go by the Aquatic Center and do this workout, but the couch is also tempting right now…  I’m going to go out on a limb and call it a rest day here.  LOL

Hope you all have a great day!

Good choice Brother Couch potato LOL

LOL

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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: 06 July 2014 12:59 PM   [ Ignore ]   [ # 11 ]
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200m-slow WU

5 rounds for time of:
Swim 200 meters
Rest 2 minutes

1:33
1:46
1:40
1:41
1:49

400m-slow cool down.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 06 July 2014 03:11 PM   [ Ignore ]   [ # 12 ]
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You want pain? Here comes the pain!!!!
102F @ 40%humidity = Nasty 3:00 PM

“Wyk” (Pack-ish)
4RFT
135 lb Front Squats, 5 Reps (no rack)
15 Pull-ups with a Knees to Elbows for each rep
400 Meter Run holding a 25 lb Plate
Time 30’40

Ripped my hand half way though so it got slow
The runs on the heat sucked but, I did it. Great WOD!
Tonight I hope to run 5-6 miles we will see

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 06 July 2014 03:32 PM   [ Ignore ]   [ # 13 ]
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Wu: cycle 2km

EMOM 15min /
Even min : 5 Pushpress @ 85lbs /
Oddmin: hold plank

WoD
5RFT.  500m Rows.   
Round 1 @ 2:15.3
Round 2 @ 2:31.3
Round 3 @ 2:32.6
Round 4 @ 2:34.5
Round 5 @ 2:38.4

2500 avg 2:30.4 / 500m

Total time 12:32.2

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

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Posted: 06 July 2014 03:38 PM   [ Ignore ]   [ # 14 ]
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Since I subbed 4000m row the other day for 1000m swim, I subbed 800m rows for 200m swims.

5 rounds for time:
Row 800m
Rest 2 minutes

3:09, 3:07, 3:11, 3:19, 3:15
16:01 row + 8:00 rest = 24:01 total

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35/m/6’2”/170

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Posted: 06 July 2014 03:41 PM   [ Ignore ]   [ # 15 ]
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Bell - RIP
Pack
3 rounds
21 deadlifts, 165#(sub 110)/115#(sub 90)
15 pull-ups (80 lb assist/90 lb assist)
9 front squats, 165#/115#(sub 60 lb/50 lb)
10:32
Kyla 13:45

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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