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Wednesday, July 9th, 2014 - Rest Day
Posted: 08 July 2014 10:50 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: 09 July 2014 02:10 AM   [ Ignore ]   [ # 1 ]
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Since I am restricted to do nothing involving any upper body lifting, I thought I would revisit

“Leg Killer”
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

Total time - 17:50. Compared to 3/5/13 time of 21:13.

Cash out with 30 minutes on the stationary bike to try and help fight the DOMS I know I am going to have in my legs.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 09 July 2014 02:57 AM   [ Ignore ]   [ # 2 ]
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I’ll take it.

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35/m/6’2”/170

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Posted: 09 July 2014 03:38 AM   [ Ignore ]   [ # 3 ]
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July 9, 2014

Buy in
5 pull ups
25 v sit ups
20 push ups
5 x 95 lb thrusters

Flexibility
15 pass throughs
1 min hamstring rope each leg
1 min Samson stretch
2 min bottom of squat

Back squat 10 rounds – every 60 seconds perform 1
Work up to a max for the day.
155-175-185-195-205-215-225(fail)-215-215-205

Stamina: Chipper, not timed:
50x bear complex (55#)
Deadlift-clean-push press-back squat-push press-down repeat-don’t drop bar

30x rock slams (about 30#),
400m farmers carry (2x45 lb)

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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: 09 July 2014 03:43 AM   [ Ignore ]   [ # 4 ]
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TriggerT - 09 July 2014 02:10 AM

Since I am restricted to do nothing involving any upper body lifting, I thought I would revisit

“Leg Killer”
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

Total time - 17:50. Compared to 3/5/13 time of 21:13.

Cash out with 30 minutes on the stationary bike to try and help fight the DOMS I know I am going to have in my legs.

Big time improvement Trigger. Well done. 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: 09 July 2014 03:56 AM   [ Ignore ]   [ # 5 ]
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20140709 Wed
5 RFT:
Row 500 meters
Rest 2 minutes
1:54,1:51,1:52,1:51,1:53

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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: 09 July 2014 04:47 AM   [ Ignore ]   [ # 6 ]
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Deadlift. Push jerk, box jump, KB swings.

Warmup
2 rounds of
10 braking sit-ups
10 supermans
10 PVC OHS
10 push-ups

Strength
Deadlift 5-5-5
In kg: 72.5-82.5-92.5(PR)

Hi-rep set: 13+ x 60 kg: 16(PR)

Recon Ron, 5 pull-ups: 2-1-1-1

Metcon
AMRAP 10 minutes
7 push jerk, 40 kg
8 box jump, 60 cm
7 KB swings, 20 kg

Aborted. First two interruptions by UPS delivering to the gym. Then the barbell hit my shins when I set it down too fast. Nothing serious though.

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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: 09 July 2014 05:28 AM   [ Ignore ]   [ # 7 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson, shoulder pass

140707

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

65/85/95/105/115
115/125/135/145/155(f2)
95 across the board to work on form

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 09 July 2014 06:16 AM   [ Ignore ]   [ # 8 ]
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Morning all, Rest day for us because of appointments.Have a great day all.

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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: 09 July 2014 06:19 AM   [ Ignore ]   [ # 9 ]
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cheesestake - 09 July 2014 05:28 AM

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

140707

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

65/85/95/105/115
115/125/135/145/155(f2)
95 across the board to work on form

Good call on dropping weight on Squat cleans. I see quite a few folks did. That was a wise choice. It takes a while to develop that flexibility in all the joints. Good job cheese steak 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: 09 July 2014 07:06 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 09 July 2014 06:16 AM

Morning all, Rest day for us because of appointments.Have a great day all.

Hope your appointments go well!  Have a great day!  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: 09 July 2014 09:36 AM   [ Ignore ]   [ # 11 ]
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TM79 - 09 July 2014 07:06 AM
OPG57 - 09 July 2014 06:16 AM

Morning all, Rest day for us because of appointments.Have a great day all.

Hope your appointments go well!  Have a great day!  wink

Nothing like time in a dentists chair to make your day LOL Take care Trent

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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: 09 July 2014 10:07 AM   [ Ignore ]   [ # 12 ]
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For time:
30 pull-ups (beginner or assisted okay) (27 lb assist)
30 push-ups
30 sit-ups
30 back extensions
30 wall-ball shots, 8-12-lb. ball (sub dumbbell thrusters, 10 lb dumbbells)
30 box jumps, 12-15” (onto bench press bench)

12:10

Last time I did this, 20 seemed easy, but 35 seemed daunting, so I went to 30.  Feeling good about it! grin

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F/32/5’5”/128lbs

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Posted: 09 July 2014 10:27 AM   [ Ignore ]   [ # 13 ]
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mrspuffy - 09 July 2014 10:07 AM

For time:
30 pull-ups (beginner or assisted okay) (27 lb assist)
30 push-ups
30 sit-ups
30 back extensions
30 wall-ball shots, 8-12-lb. ball (sub dumbbell thrusters, 10 lb dumbbells)
30 box jumps, 12-15” (onto bench press bench)

12:10

Last time I did this, 20 seemed easy, but 35 seemed daunting, so I went to 30.  Feeling good about it! grin

Congrats on your improvement .Well done 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: 09 July 2014 10:50 AM   [ Ignore ]   [ # 14 ]
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Warm Up

Strength:
1) 1 and 1/4 front squat: Work up to a max for the day in 10 reps or less.
Started at 205 ended at 245. 245 remains my PR

2) 14 minutes - EMOM, perform:
-Odd minute = 10m front rack walking lunge (95#)
-Even minute = 8 side to side pull ups. 4 to L 4 to R

WOD: For as long as possible, EMOM, perform:
-7x thruster (75#)
-7x pull up
-7x burpee

1 full round and almost another minus 2 burpees

Core:
1) Romanian deadlift (RDL) - 3x8 (AHAP)
155#

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: 09 July 2014 11:10 AM   [ Ignore ]   [ # 15 ]
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Active Rest Day - USPSA Practical Pistol Match

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