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Tuesday, March 24th - Rest Day
 
LauraR
Posted: 23 March 2009 10:00 PM   [ Ignore ]
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Rest Day at http://CrossFit.com

Skill Day at http://CrossFitKids.com

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Heptonstall
Posted: 23 March 2009 10:57 PM   [ Ignore ]   [ # 1 ]
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Thank f*** for rest days, my legs are smoked after Karen yesterday ...I don’t like stairs at the moment!

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+-+-+-+<<<+    M / 25 / 175# / 5’11     +>>>+-+-+-+


**********    N U T   U P   O R   S H U T   U P   **********


+-+-+-+-+-+-+-+-+- - - + - - -+-+-+-+-+-+-+-+-+

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ClevelandMike
Posted: 24 March 2009 03:52 AM   [ Ignore ]   [ # 2 ]
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As rx’d.

24 hours

Really happy about the rest day today.  After my football game on Sunday followed by “Karen” yesterday my legs really need the rest.

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M/28/6’-0”/200lbs

www.eangalaphotography.com

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Wade
Posted: 24 March 2009 04:05 AM   [ Ignore ]   [ # 3 ]
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Deadlift, 225 lbs, 21-15-9 reps.  800 m runs after each set.

16:20.

Added some core work at the end.  Flutter kicks on a bench, planks, and crunches off the end of a bench.

Nice to do a X Fit workout again.

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JTM
Posted: 24 March 2009 04:08 AM   [ Ignore ]   [ # 4 ]
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CFSB intro, week 1, day 2 - AM

W/U: Amundson WU, 2 min double under practice.
Deadlift 10 @ 38#, 10x95#

“Work” 15x195#

I’m not sure I did my ME work correctly today. It felt weird to get up and head straight into the garage without coffee or food.  I kept it light this morning and chose the high rep stuff b/c 1.) I won’t have enough weight for heavy DL until April, 2.) I’m trying to follow advice and take it easy during Cycle 1.

I filmed my “work” set and I noticed something odd. my shins/knees don’t come forward after the bar passes them. I’ll post video to my blog after work.  There are a couple reps where they are almost perpendicular…  odd and scary.  I grabbed my copy of SS on the way out the door.  Hopefully I can figure out what’s going wrong and correct it before next weeks DL day.

edit: I think I may be ‘leaning backwards’ and not keeping my scapula in front of the bar.

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Riaan
Posted: 24 March 2009 04:16 AM   [ Ignore ]   [ # 5 ]
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Lynne
5 Rounds max reps benchpress and pull - ups
60kg ( + weight of looong bar, dont know the kgs) on the benchpress
Pull - ups: strict deadhang form

14/5
12/7
12/5
11/5
7/4
(Total 56/26)

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You can take on the whole world, as long as you tackle them one by one - My dad
M/23/1.87m/95kg - 2008/12/28

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pvcgunner
Posted: 24 March 2009 04:36 AM   [ Ignore ]   [ # 6 ]
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walking lunges x10
jumping squats x10
v-ups x10
rounds/20min
11+ rounds

maybe I’ll run tomorrow.  Not tons of variance with a broken arm, but thanks again to BathMatt for the exercise list!

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BrokenGunner
M/28/86kg/6’1”

一期一絵
ichi-go ichi-e
One Moment, One Opportunity

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shadycreek
Posted: 24 March 2009 05:20 AM   [ Ignore ]   [ # 7 ]
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Murphy

For time 1/2 mile, 35 pull ups 70 push ups and 120 squats 1/2 mile end 25:30 Getting better

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NYGiantfan
Posted: 24 March 2009 05:35 AM   [ Ignore ]   [ # 8 ]
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Hip Back extens (off a regular extens machine)
21-18-15-12-9-6-3
400s in between

24:04

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tulatel
Posted: 24 March 2009 06:01 AM   [ Ignore ]   [ # 9 ]
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WOD 090321 at pack level
For time:
- 185 pound Deadlift, 15 reps
- Run 800 meters
- 185 pound Deadlift, 12 reps
- Run 800 meters
- 185 pound Deadlift, 9 reps
- Run 800 meters
Time 13:31

During the last run, I finally felt what the Pose-running-method is all about.

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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

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Shark
Posted: 24 March 2009 06:11 AM   [ Ignore ]   [ # 10 ]
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Heptonstall - 23 March 2009 10:57 PM

..., my legs are smoked after Karen yesterday ...I don’t like stairs at the moment!

I hear you. I was actually trying to remember where the elevators are in my building today. I really hated driving a stick shift last night.

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44M/ 5’7”/ 153 (damn),  Crossfit DOB 07/14/2008

FIN’S UP

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naca98
Posted: 24 March 2009 06:25 AM   [ Ignore ]   [ # 11 ]
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“rest day”

Bench Press:  5x5 @ 225lbs
Did this one Monday night before leaving work.  Just maintaining my benchmark.

Surprisingly, my legs don’t feel all that bad today(extremely sore yesterday though).  I was expecting more from yesterdays WOD and 5k run. 

My workout today consisted of a 1 hr walk(am) with my dog and latter on I plan on doing some light core/stretching stuff.

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M/21/5’7”/160lbs

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GoingThruIt
Posted: 24 March 2009 06:27 AM   [ Ignore ]   [ # 12 ]
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need this rest day. shoulders and legs are completely sore from yesterday.

cant wait to hit it full force tomorrow

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M/25/204/5’10

I will bite off challenges, spit out results and beg for more! What are you going to do?

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ColRomine
Posted: 24 March 2009 07:53 AM   [ Ignore ]   [ # 13 ]
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Not for me…I ttok a day off becasue I was operating on 4 hours of sleep.  I do have a question about this WOD
Five rounds for max reps of:
Body weight bench press
Pull-ups

Is there anything special about the Body Weight bench Press?  I tried looking for a video or are they just plain old bench presses?  I am doing Wallballs tonight and the one above tomorrow…

rr

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Do or do not…there is no try!  YODA

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TeeCue
Posted: 24 March 2009 07:56 AM   [ Ignore ]   [ # 14 ]
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Sunday 090322

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

7/16
5/9
3/7
3/6
3/6
bp 175#

 Signature 

m 42y 6’ 180#

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TeeCue
Posted: 24 March 2009 07:57 AM   [ Ignore ]   [ # 15 ]
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Saturday 090321

For time:
135 pound Deadlift, 15 reps
Run 800 meters
135 pound Deadlift, 12 reps
Run 800 meters
135 pound Deadlift, 9 reps
Run 800 meters

19:01

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m 42y 6’ 180#

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‹‹ Monday, March 23rd, 2009 - Karen      Wednesday, March 25th, 2009- Front Squats ››