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

Thank God! I am leaving to travel over to the states today to hayward wisc. Im going to be jumping into a hole in the ice tomorrow for my step dads 50th lol, so this rest came at a good time!

I’ll be doing yesterday’s Pull up variation WOD today.  One problem:  I use a Gravitron and therefore cannot kip.  I was thinking of subbing assisted pullups for the kipping pulls, or else extending the number of rounds and just doing weighted and strict pulls.  Any thoughts or alternatives?

Split Jerk 1-1-1-1-1-1-1 reps

115, 125, 125, 130, 130, 130, 135

Something was way off today.  Back to the drawing board.

John_in_CT - 20 March 2009 05:39 AM

I’ll be doing yesterday’s Pull up variation WOD today.  One problem:  I use a Gravitron and therefore cannot kip.  I was thinking of subbing assisted pullups for the kipping pulls, or else extending the number of rounds and just doing weighted and strict pulls.  Any thoughts or alternatives?

JICT,

When you say “can’t kip” you mean the machine won’t let you, right?  But you can do weighted and deadhang, right? The reason I’m asking is trying to figure out what scaling you’re thinking about.

That said, you may be just as well off doing what you’re thinking about, just using assist for the kipping part. 

TP

TP, I can’t kip because of the machine.  If I get too much movement from my knees/legs they hit the machine.

John_in_CT - 20 March 2009 06:09 AM

TP, I can’t kip because of the machine.  If I get too much movement from my knees/legs they hit the machine.

Okay, I thought that’s what you were getting at.  Yeah, just use the assist.  I’m thinking if I were doing it, I’d try and set the assist to something where I could likely get half the rounds without breaking the “kip” portion, but then tough from there on out.

This WOD is a grind . . . what works fine at 0-5 minutes doesn’t seem to work so hot from 5-15 . . .

630am Crossfit @ Brand X

Buy in
3 x
10 T push ups
10 Sotts Press
Power Clean
3-3-3
Cash out
10 Planche to Hnadstand
1 Handstand

After taking almost a month off because of family sickness and a bit of laziness, I have got to get back to CrossFit!!!  I still find it hard to motivate myself to do this by myself.  A few of my friends will try the workouts, but won’t commit.  They want to do other workouts and such as well.  I did go tour a CrossFit gym, but I’m not sure that we can afford it right now and they don’t have childcare.  Soooooooooooooo, here I am again. 

3/17/09 Murph
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Partitioned 5-10-15 (5 rounds)

approx. 22min

3/18/09 J.T.
Pack:
21-15-9
HSPU (progressive)
Bar dips (bench dips)
Push ups (progressive)

9:32

Trying to loose some extra body fat so

7.5 km run. 37.45

Trails were a bit icy and a lot more hill than I remember last time I ran this trail this far (2 years ago). Still am very happy with time and will try to keep up the extra cardio for the next month or so.

Friday March 20, 2009

Warm up—during which I pulled something in my hip doing the Sampson stretch. I think I need a pre-warmup warmup.

Split Jerk 1-1-1-1-1-1-1 reps

65#-75#-75#-85#-85#-95#-95#

This is a new movement for me, so I was concentrating on technique.

Riotact - 20 March 2009 07:09 AM

Trying to loose some extra body fat so

7.5 km run. 37.45

Trails were a bit icy and a lot more hill than I remember last time I ran this trail this far (2 years ago). Still am very happy with time and will try to keep up the extra cardio for the next month or so.

You’d do better to add 10-15 minutes of sprinting intervals.  Long Slow Distance Training is not as effective as High Intensity Interval Training at burning fat and increasing you metabolism… plus the sprints will help your rugby fitness more.

Unless you just enjoy running.  Then to each their own and giv’er.

Full Clean and Split Jerk with a Coach

Transition Work (Pull from above knee, Pull From below knee, Clean from below knee, Split Jerk)
3 @ 20kg
3 @ 30kg
3 @ 40kg

Full Clean and Split Jerk

3 @ 60kg
3 @ 65kg
2 @ 70kg
2 @ 72.5kg
2 @ 75kg
2 @ 77.5kg
2 @ 80kg(PR)

I was getting close to the top of what I can do here but I think that starting a little higher will help and I was moving at a good pace.

75 Roman Chair Leg lifts (Did sets of 15 while alternating the platform with someone else)

Still feverish and feeling weak. Let’s go!

Warm up
- Dyn Stretching
- Front squat 20kg x10 / 30kg x10 / 40kg x7

ME Front squat x3
- 52kg / 68kg / 77kg PR
- High Rep Back squat 66kg x20 PR
First time racking the bar up front since hurting my wrist when doing Kelly at the beginning of February. Still feel some pain, but not to the point to force me to change my hold of the bar.

Metcon: Tabata 6 rounds of
- Pull-ups 16 / 13 / 9 / 10 / 7 / 8
- Push-ups 24 / 18 / 15 / 15 / 15 / 13
- Sit-ups 18 / 17 / 16 / 14 / 11 / 13
Total reps 252, 30 more than last time I did this triplet.
Tabata score: 31, 3 more than last time.
Scored significantly better on push-ups and sit-ups. Pull-ups was about the same as last time, but I did weighted pull-up as part of my metcon yesterday.
Unexpected result considering I’ve been ill yesterday and today. Seems that feeling weak doesn’t mean being weak. At least part of it is in the head and can be conquered by just ignoring the discomfort.

Cool down
- Ring holds wrists turned out

BW 220 lbs (0800)

WOD090125

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

6:35,7:46,8:04,8:44,7:42

BathMatt - 20 March 2009 08:13 AM

Riotact - 20 March 2009 07:09 AM

Trying to loose some extra body fat so

7.5 km run. 37.45

Trails were a bit icy and a lot more hill than I remember last time I ran this trail this far (2 years ago). Still am very happy with time and will try to keep up the extra cardio for the next month or so.

You’d do better to add 10-15 minutes of sprinting intervals.  Long Slow Distance Training is not as effective as High Intensity Interval Training at burning fat and increasing you metabolism… plus the sprints will help your rugby fitness more.

Unless you just enjoy running.  Then to each their own and giv’er.

I do prefer long distance over sprints but your right about the rugby. Next time will be doing sprints though. Thanks for the advice.