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.

“Angie”
Pack Scaling

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
11:48

Yesterday hiked mountains for 1 hour.  Had to run from 3 Black Bears.  Not quite a WOD but it’ll do.

WOD Back Squat - 3-3-3-3-3

I’m glad tomorrow is a rest day because I have to go to AdTech seminar followed by a party in the evening. Did some extra credit today knowing I wouldnt make it to the WOD tomorrow.

back squat
3-3-3-3-3
135# - 155# - 185# - 205# - 225# (this is the most I ever tried to squat in my life)

then proceeded to work on my weak pull ups

broken pullups
10 real
12 child

barbell overhead trunk rotation 45#bar + 20# on one end - rotation to left and back to top rotation to right and back to top = 1 rep
10 @ high intensity followed by another 10 @ high intensity

back to pullups
5 real
9 child

ran 2 miles on treadmill incline of 1 to make it realistic - 20.05 min (this sounds a little pathetic to me, because I’m nursing a chronic knee problem - some days are good, some arent)

Hey Guys

Newbie here.. so this is probably going to sound like a stupid question, but are you supposed to the same weight or a different weight for each set?

Thanks

Ian

Deadlift 5 x 3 x 115 kg

Felt better than last week (5 x 3 x 110).

IM - 20 April 2009 07:57 PM

Hey Guys

Newbie here.. so this is probably going to sound like a stupid question, but are you supposed to the same weight or a different weight for each set?

Thanks

Ian

It depends.

Which workout are you talking about?

Hmm Day off and im Itching to Rock, Trying to resist but its Hard not too, May do a 5Km run later

“Angie”

50 pull-ups (55# assisted)
50 sit-ups (slightly inclined)
50 push-ups
50 squats

Time: 19:06

I choose to do 50 of each before moving on to the next.  Is that the way it is supposed to go?  Or should we do as many as we can and move to the next and so on until we get to 50 total?

Something strange is happening to me - I went to the main site and was DISAPPOINTED to see it was a rest day!

Never in all my years have I experienced an urge to exercise as strong as this. Darn!

As this is a rest day is it generaly encouraged to take the day off or is heading out on the bike or going for a run pretty normal today?

“Angie”, low Pack scaled

Intended full Pack, but last 8 pullups were singles, so I went to low.

50 Pullups
50 Push Ups
50 Situps unanchored, full extension
50 squats

10:13….. not very impressive in my book.

This AM:

“Angie”
As rx’d
100 pull ups
100 sit ups
100 squats
100 push ups
Time: 23:42

Then did:
Back Squats 3x3x3x3x3

Light day today, worked on depth and slow pace:
225x3x5

cfsb intro, week 5, day 2, am deadlifts

3x315,3x335,0x355 FAIL.
20x235 (15+5) no bounce for ME or HR. dead stop deadlifts

bummer. 355 wouldn’t even come off the deck.  I felt strong at 335.  My PR remains at 3x345. darn. I really thought I had 355 in me this morning.

QUESTIONS:
1.) Is it possible 355# is mental block? If so, how do I get through it?

2.) About the HR stuff: After 15, I stood up, shook out my hands and came back down.. do I count those last 5 and increase my weight for the next HR set or do I stay at 235 until I can get all 20 completely unbroken? ... Or, would it be better to go to 15-12-9 at 235# next time?

Thanks

Front Squat

3-3-3-3-3

205 - 225 - 245 - 265 - 290(pr)

51 consecutive Double-unders (pr)

Back Squat
3-3-3-3-3

65 kg - 70 kg (1 + F) - 60 kg - 60 kg - 60 kg

My legs are fried, though it’s only half an hour since I finished the workout. My PR for 3 rep max is 74.5 kg, but I couldn’t get anywhere near that today. Even 60 kilo seemed very heavy.

EFB3 - 21 April 2009 02:00 AM

“Angie”

50 pull-ups (55# assisted)
50 sit-ups (slightly inclined)
50 push-ups
50 squats

Time: 19:06

I choose to do 50 of each before moving on to the next.  Is that the way it is supposed to go?  Or should we do as many as we can and move to the next and so on until we get to 50 total?

With Angie, you do all of the pullups and then move on to do all of the pushups, then all of the situps, then the squats.

It’s not supposed to be easy.