CrossFit Brand X Forum| Wednesday, December 28th, 2011

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Wednesday, December 28th, 2011 - Rest Day

Metric

Posted: 27 December 2011 05:47 PM

[ Ignore ]

Administrator

Total Posts: 8335

Joined 2007-01-08

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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LSM

Posted: 28 December 2011 05:39 AM

[ Ignore ] [ # 1 ]

Pack Member

Total Posts: 275

Joined 2011-08-11

Recon Ron Over The Top Pull Up Program, Step 9

Ran 4 K, 21 min.

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M/39/6’1”/194 # - CrossFit birthday Sept 19, 2010 (BW 238 #)

Celebrate the small victories, for they are just that, victories.

2012 fitness goals: To Do (in no order)
- Complete the Recon Ron Over The Top Pull Up Program
- 10 perfect handstand push ups
- human flag, even if only for 1 second
- finally admit to myself, and consider myself, an athlete

2012 fitness goals: Done
- 1/2 Murph (did a full actually)
- 100 overhead squat (did 115 lbs)

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sophiep

Posted: 28 December 2011 05:48 AM

[ Ignore ] [ # 2 ]

Top Dawg

Total Posts: 999

Joined 2009-05-24

Deadlift 5RM
110kg PR

5 rounds
5 one arm DB power snatch RT - 5kg
5 one arm DB overhead squats RT5kg
5 one arm DB overhead squats LT - 5kg
Max Rep Weighed Pull Up w/ 5kg

Total Pull Ups-25

Mobility

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F/ 36/ 56kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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muzdog

Posted: 28 December 2011 06:09 AM

[ Ignore ] [ # 3 ]

Stray Dawg

Total Posts: 30

Joined 2011-10-08

Rest day. And ‘PR’-ing the shit out of 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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Renheowein

Posted: 28 December 2011 06:39 AM

[ Ignore ] [ # 4 ]

Terrier

Total Posts: 62

Joined 2011-09-27

111225

Warmup: Samson Stretch x2, 10 pullups (non-kipping)

Front squat 2-2-2-2-2-2 reps

115-125-135-145-165-175 (175 2 rep max)

Cool down: Ab workout

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Run with the big dawgs…
M 23/5’9”/159lbs
Max: Weight (Reps)
Back-Squat: 200 (2)
Front-Squat: 175 (2)
Thruster: 115 (3)
OHS: 120(2)
Bench Press: 160 (1)
Weighted Pullups: 45 (2)
Muscle-Ups: 5 (bar)

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karenchase

Posted: 28 December 2011 06:49 AM

[ Ignore ] [ # 5 ]

Boxer

Total Posts: 505

Joined 2010-08-12

Box jumps, ttb, pull ups

warmup:
squats
ohs
kb swings
stretching

Puppies
Complete as many rounds as possible in 12-15minutes of: 15
18 Box jumps, 12-15” box - 15”
15 Toes to bar
12 Pull-ups

3 rounds + 18 + 15 + 9 pull ups

Pull ups unassisted except for 3 (needed some help for a few). Major accomplishment for me.

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F/40/129/5’4
CF 8/12/10

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

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Magnus

Posted: 28 December 2011 06:55 AM

[ Ignore ] [ # 6 ]

Hound

Total Posts: 86

Joined 2010-11-20

WoD 11.12.11

CFWU

Pack:
50 x Burpee pull-ups

Result: 06:21

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Alden

Posted: 28 December 2011 07:45 AM

[ Ignore ] [ # 7 ]

Pack Member

Total Posts: 272

Joined 2009-12-10

12/28/11 Box jumps, TTB, pullups

Warmup: Row 1000m, Abmat situps, shoulder mobility

Workout: Pack (-)
AMRAP 20 minutes
18 box jumps 20” box
15 TTB
12 pullups (assisted/ pulldowns 85#)
5 rounds + 18 box jumps

Skills: shoulder stretching

Did two sets of pull-ups with assist bands but felt a pinch in the shoulder near end of second set; switched to pull-downs since those didn’t hurt.

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Alden
M/57/6’1”/ 195

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BIG D

Posted: 28 December 2011 07:58 AM

[ Ignore ] [ # 8 ]

Moderator

Total Posts: 8020

Joined 2004-07-08

Morning Crossfit @ Brand X

Buy in - Tabata Squats

WOD
“Michael”

Cash out - 3x 15 T2B

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In God we Trust all others we monitor

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CAllen

Posted: 28 December 2011 08:55 AM

[ Ignore ] [ # 9 ]

Boxer

Total Posts: 769

Joined 2009-05-18

Front Squats and DLs, HPS, OHS

2x 185, 195, 205, 215, 185+ chains, 185+ chainsx2
215 was the edge.

Then

5RFT
@95#
9 DL
6 HPS
3 OHS
6:42

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Chris Lanfear
M/40/6’/200ish

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Bat Boy 3/75

Posted: 28 December 2011 09:19 AM

[ Ignore ] [ # 10 ]

Boxer

Total Posts: 515

Joined 2010-07-06

WU:
4 rounds 15 seconds of each
Burpees
KB swings 24kg
goblet squat 24kg
lunges

Deadlift build in:
10x135#
5x225#
5x315#

ME: Deadlift 5x5 touch and go’s
405, 410, 415, 415, 415

WOD:
5 rounds for time:
5 Thrusters 95#
10 Hang Power Cleans 95#
15 Ball Slams 30#

time: 10’03

$out: skills
5 rounds
5 HSPU (head to abmat)
15 GHD sit-ups

<9 min

5x10 KB swings 124# 90 second intervals

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M 31/6’0”/209 lbs.

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AcidSWE

Posted: 28 December 2011 10:29 AM

[ Ignore ] [ # 11 ]

Big Dawg

Total Posts: 479

Joined 2011-03-07

DL, HPS, OHS

Wu: 2 x 10 pullup, OHS (stick), back extension, dip. Shoulder mobility.

Skill/strenght: OHS form check, HPS form check

Wod puppie
5 RFT of
9 DL 22kg
6 HPS 22kg
3 OHS 22kg
5:56 Scaled after my weakness, OHS. Good form on them all through, deep squat, locked shoulders, ass back.

Co: Tabata sprint (shortside - shortside): 37. 3 x 20 hollow rocks. Stretch.

Dead tired today. Only got 4 hours of sleep before work today.

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CFDB november 2010
M 44/218/6,2

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Skiff

Posted: 28 December 2011 12:51 PM

[ Ignore ] [ # 12 ]

Big Dawg

Total Posts: 427

Joined 2010-04-10

WU: CFWU 3x10

Annie with box jumps

50-40-30-20-10 for time
Double under
Sit up
Box Jump

9.29

$ Out:
3x Berg. WU PVC
3x Berg. WU empty bar
2x10 Snatch empty bar

Really going to try and work on the snatch

Got a late Christmas present today…... Rogue rings are here!!

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M/36/5’10/145
CFDOB 100215

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Tak6165

Posted: 28 December 2011 01:24 PM

[ Ignore ] [ # 13 ]

Pack Member

Total Posts: 105

Joined 2009-12-15

111227

warm up: 500m row, ring dips, stretching

to figure out best scaling
95 pound hang power snatch, 2 reps
95 pound OHS, 2 reps
thought 5 rds would be to much weight, so scaled down to 75 lbs, maybe should have scaled to 85 lbs

Packish
5 Rounds for time of:
95 pound deadlift, 9 reps
75 pound hang power snatch, 6 reps
75 pound overhead squat, 3 reps

all sets done unbroken, rested between rds and/or lifts

8:21

stretch

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M/38/6’2”/190

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frosty996

Posted: 28 December 2011 01:50 PM

[ Ignore ] [ # 14 ]

Top Dawg

Total Posts: 2739

Joined 2009-03-01

Connor’s Custom Hamstring Recovery Programming Week 7 Day 3:

2x
1:00 Table psoas stretch each side
1:00 rolling on the lacrosse ball to target the thoracic region
5 reps each side theracane stretch
1:00 couch stretch
1:00 down dog
20 unloaded Goodmornings
200 m jog

Wod:

1 mile run
3 mile bike
1 mile row (1600m)

moderate pace on all three completion is the goal
Run: 8:26
Bike: 12:13
Row: 6:58.0
Total time including transitions: 31:30

I was surprised by how little leg I had left when I took the first couple pulls on the rower.

Cash out:

Tabata Prowler push # 25#:

I used 30# because it’s easier to load.

Done as 10m out on the horns and 10m back on the low bars. Made it through 17 total lengths plus a little extra (maybe 175m?)

3 x
1:00 upward dog stretch
5 minutes ice on hamstring
5 minutes of heat on the hamstring
1 minute reclining big toe pose
5 minutes of heat on the hamstring
1 minute happy baby stretch
5 minutes ice hamstring

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M/40/210#
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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waterboy

Posted: 28 December 2011 01:51 PM

[ Ignore ] [ # 15 ]

Big Dawg