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Wednesday, November 11th, 2009 - Rest day
Posted: 10 November 2009 07:13 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.

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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: 10 November 2009 07:25 PM   [ Ignore ]   [ # 1 ]
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I have been crossfitting for a while now, taking some time off for exams, injuries, stupidity etc.  In all of that time, I never really started posting my results on this page.  I guess I never really got why we do it.  Anyway, I am hoping someone can educate me on the advantages of posting results here. 

I in no way mean anything negative by this, so please don’t take it that way. 

Thanks in advance for the help.

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M/24/5’6/145
<- What I feel able to do after completing a WOD (take on the world), grrr.

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Posted: 10 November 2009 07:32 PM   [ Ignore ]   [ # 2 ]
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avidf - 10 November 2009 07:25 PM

I have been crossfitting for a while now, taking some time off for exams, injuries, stupidity etc.  In all of that time, I never really started posting my results on this page.  I guess I never really got why we do it.  Anyway, I am hoping someone can educate me on the advantages of posting results here. 

I in no way mean anything negative by this, so please don’t take it that way. 

Thanks in advance for the help.

In a nutshell:

* accountability - if I don’t post - people know
* competition - I’m always looking to see how my results compare to the other guys
* community - I’m always interested to get help and help others (when I can), get to know other crossfitters

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 10 November 2009 07:33 PM   [ Ignore ]   [ # 3 ]
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avidf - 10 November 2009 07:25 PM

I have been crossfitting for a while now, taking some time off for exams, injuries, stupidity etc.  In all of that time, I never really started posting my results on this page.  I guess I never really got why we do it.  Anyway, I am hoping someone can educate me on the advantages of posting results here. 

I in no way mean anything negative by this, so please don’t take it that way. 

Thanks in advance for the help.

If all you want to do is use the scaled WODs, none at all. In fact you don’t even need to sign up to the forum and many people don’t, which is perfectly fine.
But from http://www.crossfitbrandx.com/index.php/forums/viewreply/151481/

Garddawg - 07 November 2009 04:28 PM

dsf5410,
We have a fairly new member on the Brand X site, MastroJ.  He posts his times everyday.  Consequently when he asks for advice we can be fairly specific with him.  We would love to be able to help, but I have no reference to work from.*snip

If you plan on asking questions it’s to your advantage to have a history of posts so that we can see how your training is going. Otherwise the advice we can give is generic at best and at worst, dangerously inaccurate.

In fact I’ve given up asking people for details of their history when they ask a question and haven’t done that. Instead I suggest that they post here for a bit and then ask again. It’s just too much hard work to extract information from people that they could easily have been recording as they go.

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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: 10 November 2009 07:35 PM   [ Ignore ]   [ # 4 ]
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We post for a lot of reasons:
1. To easily track our results and allow easy searching of our WODs.
2. Motivation and support of other fellow CrossFitters.
3. Involvement in the BrandX community and giving back the support you take out of it.
4. If you post your results, when you ask a question of the trainers they will have a history of your performance on which to base their answers.

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28/m/6’2”/215/BF8.9%
CrossFit Birth: April 8, 2008 (BW 245)

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” -Coach Glassman
“Get Comfortable with Uncomfortable.” -Coach OPT

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“Machines were invented to keep wankers off the barbells.” -Greg Everett

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Posted: 10 November 2009 07:35 PM   [ Ignore ]   [ # 5 ]
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Triple play!
grin

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28/m/6’2”/215/BF8.9%
CrossFit Birth: April 8, 2008 (BW 245)

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” -Coach Glassman
“Get Comfortable with Uncomfortable.” -Coach OPT

-||||———||||-
“Machines were invented to keep wankers off the barbells.” -Greg Everett

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Posted: 10 November 2009 07:37 PM   [ Ignore ]   [ # 6 ]
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BathMatt - 10 November 2009 07:35 PM

4. If you post your results, when you ask a question of the trainers they will have a history of your performance on which to base their answers.

Now, how did I forget that one?  While I find the community the best part, being able to ask specific training questions and get specific answers because you’ve been posting your results is invaluable!

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 10 November 2009 07:38 PM   [ Ignore ]   [ # 7 ]
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BathMatt - 10 November 2009 07:35 PM

Triple play!
grin

Do we get a prize?

Metric, this a good one for the beginner FAQ or is it already in there?

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 10 November 2009 07:42 PM   [ Ignore ]   [ # 8 ]
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frosty996 - 10 November 2009 07:38 PM
BathMatt - 10 November 2009 07:35 PM

Triple play!
grin

Do we get a prize?

Metric, this a good one for the beginner FAQ or is it already in there?

Of course it is. mean
Been there for, oh, minutes.

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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: 10 November 2009 11:55 PM   [ Ignore ]   [ # 9 ]
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“elizabeth”
21-15-9 for time of:
squatclean, 40kg
ring dips

12:24

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Get fit or die trying.

Painstorm: “Every time you do one, a sweat angel gets his wings . . . .”

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Posted: 11 November 2009 12:53 AM   [ Ignore ]   [ # 10 ]
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Snatch - 50 - 1 x 8, 55/m, 50/1, 52/1, 55/1, 57.5/1, 60/m, 60/1, 65/1, 65.7/1, 70/m x 3
Clean and Jerk - 50/1, 60/1, 70/1, 80/1, 90/1, 95/1, 97.5/m, 97.5/clean then missed the jerk - that makes a clean PR
Back Squat - 88.75/5, 92.5/5, 92.5/5

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I do today what others won’t, so I can do tomorrow what others can’t.

Legs feed the wolf!

M/32/6’1”/185lbs

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Posted: 11 November 2009 01:42 AM   [ Ignore ]   [ # 11 ]
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Sunday 091108

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (sub’d 35 pound plate)
Walking Lunge, 50 steps
25 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (sub’d 45 pound thrusters)
50 Burpees
50 Single unders
time: 37.49min
buy-in: good mornings, push-ups, OHSquats, stretching
cash-out: stretching

Looking back, I wish I had done a scaled down version of the knees to elbows, my grip was going way too fast on those and getting out 50 would have ruined my heart rate, So I moved on at 25.  Did single unders because while my double unders are getting better, would have probably taken another 15mins to do all 50 of them.

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“Despite popular belief, 42 is not the answer to the question of life, Burpies are.”
CF DOB 14SEP08
M/26/6’0”/187lbs - current 201lbs
1st CFT 615 - current CFT - 725

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Posted: 11 November 2009 03:25 AM   [ Ignore ]   [ # 12 ]
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Thanks for the answers.  Here are my last 3 days:
1. CFT
Squat 245 (I use a smith machine, I know, not ideal but its all I have, I assume the bar is 15)
Shoulder Press 100
Deadlift 225

2. Death by Pullup
9 rds + 6 pullups

3. AMRAP 20
12 - 27.5# One Arm DB Snatch
10 Pushups

15 rounds + 11 or 12 snatches, depending on how you clock it.

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M/24/5’6/145
<- What I feel able to do after completing a WOD (take on the world), grrr.

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Posted: 11 November 2009 03:39 AM   [ Ignore ]   [ # 13 ]
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avidf - 11 November 2009 03:25 AM

Thanks for the answers.  Here are my last 3 days:
1. CFT
Squat 245 (I use a smith machine, I know, not ideal but its all I have, I assume the bar is 15)
Shoulder Press 100
Deadlift 225

2. Death by Pullup
9 rds + 6 pullups

3. AMRAP 20
12 - 27.5# One Arm DB Snatch
10 Pushups

15 rounds + 11 or 12 snatches, depending on how you clock it.

Actually, let me add some clarification:  I just came back from a 1 month semi break from an injury and studying.  I worked out twice a week, typically legs, abs and running since thats all my injury allowed me to do.

I did #3 sunday (gym limitations cause me to restructure sometimes), monday my upper body was too sore so I ran. I did
4 RFT 800m
1. 2:50
2: 3:10
3: 3:08
4: 3:06
total with rests 20:08

Yesterday I did #1 in the morning and #2 in the afternoon.

Today is a rest day, where I will do either yoga or pilates, whatever they are offering during lunch at the gym.

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M/24/5’6/145
<- What I feel able to do after completing a WOD (take on the world), grrr.

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Posted: 11 November 2009 04:03 AM   [ Ignore ]   [ # 14 ]
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Run 5k

26:11

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 11 November 2009 04:06 AM   [ Ignore ]   [ # 15 ]
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“Jackie”

Pack
Row 1000 meters
45 pound Thruster, 30 reps
20 Pull-ups
7:40

45 back extensions
45 incline situps
30 Front squats 65-85-95 lbs
10 OHS 45 lbs

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http://www.facebook.com/kmcguire2

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