Rest Day at http://www.crossfit.com/
Play Day at 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.

Rip called me last night.  There are still some spots available in the cert Feb 14 and 15.  If you have wanted to learn to deadlift and back squat correctly sign up now. 
http://www.regonline.com/BBRamonaCAFeb2009

If you do sign up build in a couple extra days and hang out at Brand X with BBoJ and I.

One less available. I signed up.

Friday 090130

CFWUx3 (one set weighted pull ups), dislocates

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

as Rx’d 6 rounds plus 160m run.
pull ups: 16, 12, 9, 9, 7, 8

Modified Nicole

AMRAP in 20 minutes of:
- Run 500 m (250 m track)
- Max rep pullups

6 rds.: 9, 5, 4, 4, 3, 3. 9 is new PR for pullup set!

Nicole

8 rounds:
6, 5, 3, 3, 3, 4, 3, 2 = 29

Pull-ups are tough after running!

I was browsing some of the other WOD, just to see what they looked like.  I found this post by Garddawg:

if you are unfamiliar with these lifts buy Starting Strength. ( http://www.startingstrength.com )

If you are familiar with these lifts and do them all the time buy Starting Strength. (http://www.startingstrength.com )

If you think these lifts are easy and you have nothing to learn about them, in fact you should probably be teaching them to other people buy Starting Strength ( http://www.startingstrength.com ) Read it, carry it with you, read it again, buy a second copy read that one, and for $%#@ sake vid yourself, look at you form before messing with other people.

It appears that the book would be very helpful for me. Since I’m new to any and all lifts. Is that correct?

Also, I’m pretty much the only girl in the free weight area of my gym (not a CF gym). I feel out of place there, cause I’m obviously new to weights and I’m in the free weight area of the gym. Eh don’t know where I was going with that.

Sarah

It’s a rest day and I’m new so . . .

3500m swim
400s, 300k, 200p - free warm up
6x50k (l/r/b), 2x50s, 6x50d (r/l, 3-3-3, 1-1-1), 4x25 sprint, 2x100 fly/free by 25 -butterfly
6x50k, 2x50s, 6x50d (2k/pull, 3sec glide, 0kick/pull), 4x25 sprint, 2x100 breast/free by 25 -breaststroke
2x100 IM swim, 1x200 IM kick
200 free warm down

upstairs for “official” cross fit warm-up (just to see where I am when I start doing the WODs/scaled WODs)

3x 10
ovhd squats - 1st set I did w/olympic bar but other people were using it when I got to sets 2 and 3 so I just rolled up my towel and used that, didn’t see any broomsticks/pvc piping lying around .
sit-ups (sets 1 and 3 on incline bench, set 2 did pike-ups)
back-extensions
pull-ups (1/2 body weight assist . . . I know I can do better, but I was a little tired after the swim)
dips (1/2 body weight assist . . . same as above)

I tossed in 5 hspu progressions . . . 1st 3 had my feet on a pile of mats, last 2 had to drop to knees . . .  I just think it’d be cool to be able to do hspu again (I haven’t tried them since I was dong gymnastics . . . 15+ years ago).

Hope everyone’s having a great weekend   Planning to start on WODs tomorrow, any suggestions on a fun place to start?

Sarah H. - 31 January 2009 03:43 AM

It appears that the book would be very helpful for me. Since I’m new to any and all lifts. Is that correct?

Yes.

Starting Strength is a great book.  Everyone should have a copy.

“Elizabeth” Pack

21-15-9 reps of:
Power Cleans 115 pounds
Standard dips (42-30-18)

9:09

Thruster 1-1-1-1-1-1-1 reps

95x5, 95x5, 135, 155, 175, 185, 195F, 190F, 190PR

I wasn’t leaving till I got that 190.

“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

1) 11
2) 12
3) 10
4) 10
5) 7
6) 9

I ran too far on the first round.  I may have been able to squeeze another round in if I didn’t do that but who knows…

I had an APFT to take yesterday. Did a 286 which was 10pts higher then the last one I took 5 months ago. A little victory for me since I did it 10lbs heavy then the last one and all of my push-ups counted this time. so I can’t complain too much about it.

Today I got back into the swing of things with 1-1-1-1-1-1-1 of thrusters.
W/U:
500m row
Pose running drills
Air squats (4x10)
Push Press (4x10 @ 8lbs)
Front Squats (4x10@ 8lbs)
Thrusters 2X10 at 45, 1X5@65

WOD 95-100-105-115-125(f)-125-130(pr). Not mentally in the game on the first 125, which pi@@ed me off. But i put it up on the next one. Hppwy with the 130pr. Looking at getting better at this one. Shooting for a sub 5 Fran so I need to get better at thrusters.

Press
3x135
3x155
3x5x175

Have got 5x175 before but never more than one set.  Reset to 3x3x180 next week

31 HSPU a little later

Cheers, kempie

@ CF York

4 rft
120’ bear crawl
20 walking KB swing @ 40#
12 Kb side lunges (6ea leg)

15:?

Saturday 090124
“CrossFit Total”

modified CFWU, 2x5
Back squat, 1 rep - 28kg
Shoulder Press, 1 rep - 23kg
Deadlift, 1 rep - 38kg
Yoga for cooldown

Three PRs. What a day!