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.

don’t understand what that means by rest day.  Has anyone met TJ Cooper, from Jacksonville, florida.  He is currently on JSO, and works at the academy

Tell Coach TJ that Jeff and Mikki Martin say hello.  Pass on that Connor cleaned 220 this morning and squatted 320 x 3 yesterday.

Pferraro,
BTW the term Coach in the CF community is a rarity.  Coach TJ is a rare individual.  If you have a chance to get to know him you are fortunate.

Glute-ham situps and back extensions… pack/puppy
5rft
15GHS
20 back extensions
10:13

the last 2 sets I only did 10 glute-ham situps. I did them by turning a bench sideways in front of the smith machine, putting my legs on a ab ball and hooking my feet under the smith machine’s bar. The back extensions were done on the 45 degree machines instead of a GHR machine. This was also my first time doing GH situps… and from what I gather i’m going to be in some extreme pain tomorrow. bring it on, then.

Garddawg - 31 March 2009 08:30 PM

Tell Coach TJ that Jeff and Mikki Martin say hello.  Pass on that Connor cleaned 220 this morning and squatted 320 x 3 yesterday.

Connor is a rarity.

Nicole

6 rounds. Ran on treadmill at 7.5 mph.
Pull-ups: 6,5,5,4,5,4

Been ill this past few days, so missed a 3 day cycle of training. Not too happy about that at all. Well and truly mended now though, so im gonna kick the ass out of the wod tomorrow.

Clean and jerk - hpcs and push jerk

form 45, 65, 95, 105, 135, 105, 95

need to go from floor

Hello Peeps

Took a time out last week, had to take stock.  I seriously needed to look at my programming/schedule. Met up with Miles at crossfit West Sussex UK to get some of the OLY and gymnastic movements and get some advice, found it really inspirational and Miles is a down to earth guy with tonnes of knowledge. Been reading up on endurance training while incorporating xfit in the journal, there is some great advice in there.

So back to it this week although I still have a very tight calf muscle, wouldn let me run on monday so I cycled to work and back instead and Tuesday, still maintained a decent 18mph with some climbing.

Tuesday I did Fight Gone Bad but lost count of my reps at each set; didn’t have a med ball so did 10Kg Thrusters for wall-ball and dropped weight for push press on last round to 20Kg from 30 (wish I hadn’t! dag nam it!)...I will defo time myself and count reps next time around.

WOD Monday was going to be the 400m run and Max Pull ups but couldn’t run so today:

500M Row (York R700 Mag Air Machine - can’t afford CII yet) and max pull ups AMRP 20mins

I did

9 rounds

13/11/11/10/10/10/9/6/5 (all one foot assisted pull ups)

I was totally cooked on this one really smokes the arms and back!

Gonna try and work out how to hook my feet up while using a stability ball for the Glute Ham and Back Ext tomorrow…any idea’s?

“Karen”

Pack:
For time:
100 barbell thrusters

7:20

Lower back and hammies are VERY sore/tight today from the DL/run WOD the other day.  I am now very happy that I kept it to the Pack load/reps even though at the time I was thinking I could go heavier.  I’d be in a world of hurt!

090331
GHD, Back extensions:

Pack-
Four rounds for time:
20 GHD Sit-ups
15 Back Extensions

7:2X

Limited ROM on the GHD, also quick question. I have the feeling that my low abs are extremely tight. They almost feel like their being strained in an uncomfortable way. But its only when I’m on the machine, it doesn’t hurt when I stretch in the morning. Is this normal? 
And it was the first time for back extensions on the GHD, the ride home from the globo-gym was pretty fun with an extremely tight lower back.

Bonesy - 01 April 2009 04:03 AM

Met up with Miles at crossfit West Sussex UK to get some of the OLY and gymnastic movements and get some advice, found it really inspirational and Miles is a down to earth guy with tonnes of knowledge.

True fact:  You can’t stand up in Miles’ crossfit box.  Or do pullups without hitting your head.  He probably didn’t show you his world famous shirt that my kids made for him, did he? 

Bonesy - 01 April 2009 04:03 AM

Gonna try and work out how to hook my feet up while using a stability ball for the Glute Ham and Back Ext tomorrow…any idea’s?

I’ve done it feet hooked under dumbbells, hooked my toes under the bed, hooked my feet under my kids play set . . . .

yesterday did WOD from a couple of days ago, i am in a hotel with no dip bar or pull up bar…..did bench dips and lat pulldowns

10 rounds-17 minutes

bench dips

lat pulldowns 3 reps at 170
3 reps at 150
4 reps at 140

rest day today

Nicole
Puppies:
5 rounds of:
Run 200 M
12 beginner or assisted pull ups

17:27, run was on a treadmill, 3% incline.  Pull ups were beginners, hanging under the smith machine.