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Tuesday, December 20th, 2011 - Rest Day
 
Metric
Posted: 19 December 2011 08:23 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”
BlueBugofJustice - 18 August 2009

http://metricsmusings.blogspot.com/

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Dave6
Posted: 19 December 2011 09:01 PM   [ Ignore ]   [ # 1 ]
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WOD 111217  

Five rounds for time of:
10 Pull-ups
20 Kettlebell swings, 1.5 pood 10 kg DB
30 Double-unders  

18:49

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M43/180cm/80kg

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robnobby
Posted: 20 December 2011 01:32 AM   [ Ignore ]   [ # 2 ]
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WOD 110217 (pack)
5 RFT of:
10 Pull ups,
20 T-bar swings 1.5pood,
30 Double unders

Time: 16:20

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M/45/165#

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Byron
Posted: 20 December 2011 02:17 AM   [ Ignore ]   [ # 3 ]
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Back Squat 6x 4-6 reps
WU - 60kg x10
80kg x6, 90kg x5, 92.5kg x5, 92.5kg x5, 95kg x5, 85kg x5 *
* Full 2 sec pause in ATA squat, then explode up

Leg Press 6x 4-6 reps
200kg x6, 240kg x6, 280kg x6, 300kg x6, 300kg x6, 310kg x6

Pullups (Weighted) 5x 4-6 reps
4kg x5, 6kg x5, 6kg x5, 6kg x5, 10kg x4

Close Grip Pulldowns 5x 4-6 reps
60kg x6, 80kg x6, 80kg x6, 80kg x6, 85kg x6

- Focus is on max speed for all reps, with a controlled eccentric
- Set ends when speed declines

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Crossfit Birthday: April 25th 2010
M/20/5’10/168

Stats:
385lb Deadlift             Fran = Rx’d 5:00 mins        
275lb Back Squat         Helen = Rx’d 8:21 mins
200lb Clean               Run 5K = 20:02 mins
154lb Snatch             Jackie = Rx’d 6:54 mins
Pullups - 31               HSPUs - 21

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vdepal
Posted: 20 December 2011 03:13 AM   [ Ignore ]   [ # 4 ]
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WOD from 111217

Puppies:
3 Rounds
15 Assisted Pull-ups
20 Dumbbell swings, 10 pounds
25 Single-unders

7:13

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M\34\5’11”\205

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Nebb
Posted: 20 December 2011 03:23 AM   [ Ignore ]   [ # 5 ]
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SUNDAY 111218

Three rounds for time of:
Row 1000 meters
Run 800 meters

actually did this on Sunday but forgot to post:

28:40 - subbed 100 SDHP @ 45#  for rowing

Monday 111219 - rest day

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“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and the glory of the climb.” - Winston Churchill

“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” Winston Churchill

M41/6’/192 - now 184

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kansaiguy
Posted: 20 December 2011 05:19 AM   [ Ignore ]   [ # 6 ]
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by-in
pull-ups 4/3/3
dips 4/3/3

back squats
82.5kg 3x3

press 1,1,1,1,1(25, 27.5, 30, 40, 50(f), 45
push press 3,3,3,3,3(45, 50, 52.2(2x), 50, 50

all weights in kg

felt pretty good with the results, actually seeing the improvement in the weight I can move

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M/194cm/96.2kg/38y.o

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loon
Posted: 20 December 2011 05:52 AM   [ Ignore ]   [ # 7 ]
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111218

Three rounds for time of:
Row 1000 meters
Run 800 meters

Time: 31:30

Rowing is a definite weakness.  Each 1000m took around 5:50 and anywhere from 135 to 141 strokes.  First 2 800s done at 7:41 pace (treadmill), last one done under 7:00 pace.  Took a little time for my back to loosen up at the start of each run.

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M 50/5’10”/185

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muzdog
Posted: 20 December 2011 05:58 AM   [ Ignore ]   [ # 8 ]
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Rest day. I needed it.

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25/M/5’11’‘/91kg

‎“I lift weights… I dont fucking count them” - Paul Murray.

Stats:
Max Deadlift = 165.3kg/364#    Fran = 12:30  
Max Back Squat = 100kg         Helen = 11:20
Max Clean = 75kg               Run 5K = 20:45
Max Snatch = 55kg               Diane = 13:30
Max Heaves = 12        
Max HSPUs = 9

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BobChase
Posted: 20 December 2011 07:12 AM   [ Ignore ]   [ # 9 ]
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112012 The Deathstar

5/3/1 C3 w4d1 de-load

Buy in:
5 min jump rope
2 rounds of:
10 45# overhead squats
15 45# good mornings

RRPuP Step 11:
6-5-4-4-3

Strength:
Back Squat 5-5-5 (40%-50%-60%)
115-140-170

Accessory:
Front Squat 135# x 10 x 2

Metcon:
“The Deathstar”
In 3 minutes complete as many 6-count star-jump burpees as possible then rest 1 minute.
Repeat for a total of 5 rounds.

Post reps/rounds to comments.

*From Freddy Camacho @ CrossFit OneWorld

Score: 18 | 23 | 26 | 27 | 27

images?q=tbn:ANd9GcQ6aiM9CJRIxogfEE7Fs1R_YT9rWopNnVP44dAmFklFXSyuC45rIg
I approve of this WOD
-Vader

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M/41/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Alden
Posted: 20 December 2011 07:48 AM   [ Ignore ]   [ # 10 ]
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12/20/11 Row 1000, Run 800

Warmup:  Jump rope, air box squats, hanging rows

Workout:  3 RFT row 1000m, run 800m
            28:03

Skills/ Cooldown:  Lunges

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Alden
M/57/6’1”/ 195

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karenchase
Posted: 20 December 2011 07:49 AM   [ Ignore ]   [ # 11 ]
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CFSB3 w4/d1 & front squats

warmup:
10x
kb squats - 20#
ohs
good mornings
chair dips

CFSB3 w4/d1
Back Squat
deload: 5x70, 85, 100#

Front Squats
2x10 @60% - 75#

Recon Ron
Step 8/6: 5-4-3-2-2

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F/40/129/5’4
CF 8/12/10

Rule #1: Cardio
http://iheartbaconandcrossfit.blogspot.com/

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JohnStJohn
Posted: 20 December 2011 07:49 AM   [ Ignore ]   [ # 12 ]
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OK, I broke down and had to order one of those skull kettlebells snagging cash from my savings for a outdoor multi person chin up rig from Rogue.  If you didn’t see them, check out the main site and look closely at that that lady is standing on for her pistol.

I can’t wait to have this sucker sitting on the grass outside when my workout buddies show up at 5 am one morning.

Stretched and rested today.  Also uploaded the videos that my BrandX remote trainer asked for.

J

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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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Bat Boy 3/75
Posted: 20 December 2011 08:32 AM   [ Ignore ]   [ # 13 ]
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WU:
30/20/30
3 rounds
3 HPSN
3 OHS
3 Snatch

WOD A:
Snatch EMOTM for 20 min:
155, 165, 175 (2 missed reps with 175)

WOD B:
4 rounds for time:
12 Ball slams 30#
12 wall ball 20#

3’27

$ out skill development:
5 rounds
12 GHD
12 GHD sit-ups

5 rounds for completion:
30 deadlifts 135#
10 ring dips

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M 31/6’0”/209 lbs.

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X-SWO
Posted: 20 December 2011 08:48 AM   [ Ignore ]   [ # 14 ]
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Warmup - Run 1mi

WOD - Nutts
Pack Scaling:
10 Handstand push-ups
155 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups
70 Wallball shots, 14 pounds, 10’ (no 14lb ball available so used 12lb)
120 Double-unders (working on jump rope skills, so I did 240 single unders)
Run 1/4mi with a 25lb plate
*24:08 (the wallballs took my lungs hence my time, and the run basically turned into a fast walk)

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M/45/5’8”/180lbs
CrossFit DOB: 4/23/11

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pmuloc
Posted: 20 December 2011 09:09 AM   [ Ignore ]   [ # 15 ]
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WOD from 12-17-11
Pullups/KB swings/Double unders

CFWU 2 X 10 (Only 5 pullups)

Puppies:
Three rounds for time of:

1st round
20 Pull-ups
20 Kettlebell swings, 50# pounds
15 (Subbed Box jumps 18”)

rounds 2 and 3
15 Pull-ups
15 Kettlebell swings, 50# pounds
15 (Subbed Box jumps 18”)

10:21

cashout

2 1/2 mile jog

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M 45 / 5’11 / 185
CF DOB - 09-02-2010

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‹‹ Monday, December 19th, 2011 - CrossFit Total      Wednesday, December 21st, 2011 - Clean, GHD sit-up ››