Friday, January 13th, 2012 - Rest Day
Posted: 13 January 2012 04:42 PM
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[ # 31 ]
Top Dawg
Total Posts: 2256
Joined 2008-08-16
Skill work from crossfit gymnastics 120113: Handstand Push up Work
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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric
“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound
“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick
M/43/5’10”/75kg
Posted: 13 January 2012 04:44 PM
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[ # 32 ]
Mutt
Total Posts: 43
Joined 2012-01-06
WOD #7
REST DAY
I did do my eight mile bicycle commute and also some handstands with my belly facing the wall. I think I’ll play with my parallettes too, maybe some tuck sits and tuck planches.
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Thoughts are seeds of reality
M/36/5’7”/140
Posted: 13 January 2012 05:07 PM
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[ # 33 ]
Pack Member
Total Posts: 126
Joined 2011-09-29
Rest day
I did do some muscle up progressions though. Sometimes I feel like I’m so close to being able to do one and sometimes I feel like I’m miles away
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M/24/5’7”/170
Started crossfit: December 5, 2011
Posted: 13 January 2012 06:52 PM
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[ # 34 ]
Pack Member
Total Posts: 112
Joined 2011-07-14
“Kelly” (scaled)
Five three rounds for time of:400 meters down and up 9 flights of stairs30 15 Box jump, 24 inch box30 15 Wall ball shots, 20 pound ball
16:06
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M/41/5’11”/200
Posted: 13 January 2012 07:07 PM
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[ # 35 ]
Top Dawg
Total Posts: 908
Joined 2008-05-23
Run + max Pull ups + Max pistols
5min easy run + 5 X POSE drills warm up
then 15min @sub 145HR flat terrain. Focus on 180 steps per min.
Then Max Pull ups - 18
Max Pistols - L 15 (stronger side) R 15 (weaker side - balance much harder - used glutes way more to stabilize)
Cool down, shower and stretch
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Goals by June 15th 2012
95kg C&J - 75kg Sn. - 5.45 Mile
Currently:
90kg C&J, 72.5kg Sn, 115kg BS, 100kg FS, 95kg Sq Cl, 80kg OHS, 60Kg P Sn, 90Kg PC & PJ, 80kg PP, 5.59 Mile, 12.1 Beep Test, 23Kip RDs, 3 x 22.5kg DH PU, 10 DH PU +10kg, 16 DH PU, 31 Ring Push ups, 33s HS, 89 Du’s as of 18/5/2012
BW 70kg
Posted: 13 January 2012 07:12 PM
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[ # 36 ]
Hound
Total Posts: 86
Joined 2010-11-20
WoD 9/12-11 Pack
CFWU
20min AMRAP
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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.”
Posted: 13 January 2012 07:48 PM
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[ # 37 ]
Puppy Dawg
Total Posts: 15
Joined 2011-12-24
Worked muscle up progression, double unders, HSPU. Having difficulty with the HSPU, so just practiced the hand stand.
Ran 1.00 mile on treadmill 10% incline 6.0 mph, walking 3.5 mph every quarter mile for .05 mile.
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M/30/6’1/195
Posted: 13 January 2012 08:19 PM
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[ # 38 ]
Big Dawg
Total Posts: 405
Joined 2010-05-15
Swam 1600m; 41:30; then,
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56M/5-10/190
Acent-chu-ate the Positive, E-Lim-enate the Negative
Posted: 13 January 2012 08:43 PM
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[ # 39 ]
Big Dawg
Total Posts: 422
Joined 2010-09-19
I fully intended to attack Filthy Fifty tonight but the gym was way too packed to attempt it. Instead, did
CFSB week 4, day 4
Push Press, 3 X 5
80 lb - 95 X 4 - 95 X 3. My performance stunk.
12 - 9 - 6 reps at 65 lb.
Then,
Back Squat 3-3-3-3-3 reps (which just happens to be day 1 of week 5 CFSB)
175 lb - 190 - 200 - 200 - 185 X 4
Meh.
WU: row 1000 m, 2 X 15 push-ups, 2 X 10 sit-ups, squats, bar dips (no pull-ups due to a tear in right palm)
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M - 40 - 6’2” - 171 lb2 X BW DL - 200-lb squat clean - 5k in 19:15 - buy rings and find a place for MUs - 10 HSPU unbroken
Posted: 13 January 2012 09:25 PM
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[ # 40 ]
Pack Member
Total Posts: 105
Joined 2011-01-26
Stretching
Three rounds, 21-15- and 9 reps, for time of:
Time - 6:55
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M / 40 6’0 215 CF BD 2/1/11
Posted: 14 January 2012 02:35 AM
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[ # 41 ]
Boxer
Total Posts: 653
Joined 2007-10-01
Puppy:
AMRAP in 12 minutes:
3 rounds +2 second L-sit
Chin over bar was hard on abs after L-sit.
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34M/ 6’0”/ 165#
Posted: 14 January 2012 01:54 PM
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[ # 42 ]
Pack Member
Total Posts: 188
Joined 2010-10-11
“Filthy Fifty”
time: 14:57
Posted: 14 January 2012 05:04 PM
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[ # 43 ]
Mutt
Total Posts: 36
Joined 2011-12-13
1/4/12 WOD:
“Cindy”
I Did:
7 rounds
Posted: 14 January 2012 09:33 PM
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[ # 44 ]
Hound
Total Posts: 94
Joined 2011-03-28
CFWU X 1 - no pull ups or dips
Complete as many rounds in 15 minutes as you can of:
Completed: 10 rounds
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Resistite usque ad sanguinem (Resist unto blood)
M/37/5’11”/193
