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.

Had enough Rest Days…so today was catchup day at the local ‘Globo’ gym in Ottawa

PullUps-25 in 2:59 to make up for missing the pullup festival the other day.  No good pullup bar to be had.

Front Squats 3-3-3-3-3
Warmup 10 reps 95# then:
135-165-185-195PR-195

7 minute Abs

20 minutes on elliptical runner.

Globo gym had better scenery than my usual gym…but otherwise sucked.

I don’t know if this kind of post goes in here or not, but I just wanted to say “Thanks!” to Admins (I don’t know who you all are yet….) for taking the time to produce scaled WODs so more folks like myself can start into CrossFit in a structured way!

grepat - 24 June 2009 05:09 AM

I don’t know if this kind of post goes in here or not, but I just wanted to say “Thanks!” to Admins (I don’t know who you all are yet….) for taking the time to produce scaled WODs so more folks like myself can start into CrossFit in a structured way!

Nice to have you on board Grepat. I agree with you. Many thanks to Garddawg, Bluebugofjustice, Metric and the many others who keep this sight up and running in providing us the insight, tutelage, motivation, information and scaled WODs.

Tuesday, June 23rd, 2009 - Front Squat

Did today:

CFWU x 3

Front squat 3-3-3-3-3 reps
45#x 3WU
55#x3 WU
65#
75#
85#
95#F (wrists and shoulders didn’t even want to take it off of the rack)
90#

CD: 2 rounds of:
15 sit-ups
15 back extensions
15 overhead squats

Active rest day.
Cleaning the garage, sweeping, moving boxes around, moving trailer out into the yard in prep for building my gym, measuring and marking the walls to place in shelves.
Still to come (very inactive part of the day to come here) going to go watch Transformers 2.

From Tuesday:

CFWU X 3 (no dips)

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25# (20# dumbbell)
9 HSPU (or progressions) (chair assist, upper body perpendicular to legs)

Time = 12:33

CFWUx3 sub’d 30# dumbbell high pulls for pullups, and HSPUP with feet on bench (hips bent) for dips

Front Squats 3-3-3-3-3
2x20# dumbell resting on shoulders, focused on form

Yesterday
Front squat
Buy in:
2 rounds of cindy with pullups being strict

Front squat practice
28 lbs x5   five sets
Cash out:  Play softball game

Today:
Crossfit Endurance
1 mile weighted hill run.
10 lb vest 6% incline and 6.0 on treadmill
“this kicked my arse”

Cashout 2 rounds of 5 kettlebell swings 5 push ups,5 ring push ups, and 5 strict chin ups

6/22

@ home/track

Three rounds for time:
Run 400 meters
45#  Kettlebell X 21 swings
12 Handstand push-ups

16:47

HSPU’s were slow!

6/23

@ CF York

Oly Lifting

Snatch - work up to heavy single
180 x 1 (pr)

Power Clean & Jerk (no split)-work up to heavy single
205 x 1, 215 (f)

Resting today.

-Halo- - 24 June 2009 05:20 AM

grepat - 24 June 2009 05:09 AM

I don’t know if this kind of post goes in here or not, but I just wanted to say “Thanks!” to Admins (I don’t know who you all are yet….) for taking the time to produce scaled WODs so more folks like myself can start into CrossFit in a structured way!

Nice to have you on board Grepat. I agree with you. Many thanks to Garddawg, Bluebugofjustice, Metric and the many others who keep this sight up and running in providing us the insight, tutelage, motivation, information and scaled WODs.

Big ups “Thanks” to GD, Bluebug, Metric, TP, and if I forgot anyone Thank you.

This site rocks. 

Did wod from 6.22.09

3 rounds for time:
400m run (tmill)
55# dumbbell swings, 21 reps
12 handstand pushups

13:32 with some walking around gym to get from wall to tmill

630am Crossfit @ Brand X

Buy in
5:00
Alligator Crawl => sprint 100 M => low hurdles => High hurdles => 2 Broad Jumps

WOD
15:00 time cap
5 rounds
200 M run
5 Burpees
10 Push press 65/95
5 Burpees

Cash out
3 x
Handstand hold
L sit across Mat

Back from vacation.  Aside from the hiking and running around I figured I’d better log the only two things I did.

090617
2 mile run
Time:  16:20

090622 - thought I would try a run while on Madline Island in Lake Superior.
1 mile run in beach sand (the soft stuff that you sink down in and struggle to find traction in)
Time: 12:34

Pack:
3 rounds for time
Run 400 m
21 dumbbell-swings, 35#
12 HSPU

15:45

Run/KBS/HSPU

No rest for the wicked (me) today:

Pack scale:
3 RFT:
run 400m (dreadmill - its hard to gauge this right for sprints)
15 KBS, 40lb DB
9 HSPU (progressions, probably about a 60-70 degree angle from horizontal, vice 90)
10:36. Not great, but not too bad. Would have liked to bust 10min.