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.

i spy radiosound in the mainpage video!

Rest Day.  Rested = Vacation.

New around here and have to catch up on posting the work outs that I have done

Aug 9th - Tabata Something Else (Numbers in brackets are beginner pull ups)
PullUps   - 13 - 5 - 7 - 4 - 2 - (6) - (5) - (6)
PushUps - 15 - 10 - 10 - 7 - 7 - 6 - 6 - 5
Sit ups   - 7 - 7 - 7 - 7 - 7 - 7 - 7 - 7
Squats   - 10 - 10 - 10 - 10 - 10 - 10 - 10 - 10

Total = 233 (250)

Aug 10th - 800m
1st - 2:45
2nd - 3:08
3rd - 3:25
4th - 3:10

peachy124 - 10 August 2009 05:08 PM

i spy radiosound in the mainpage video!

I was wondering who that was…
Very inspiring video. A good time to reflect on the great community we have here.
Thanks for scaling Crossfit.

bostonhud - 10 August 2009 07:44 PM

peachy124 - 10 August 2009 05:08 PM

i spy radiosound in the mainpage video!

I was wondering who that was…
Very inspiring video. A good time to reflect on the great community we have here.
Thanks for scaling Crossfit.

Oh…radiosound’s not in the brandx shirt…i’m actually not sure who that is.  RS’s in the SF Giants hat and the white volunteer shirt

Finally got to the deadlifts.  I’d never done these before, so I had no idea what to expect in terms of my max lifts.

Deadift 5 reps for five rounds:

155/175/185/205/225

peachy124 - 10 August 2009 08:40 PM

bostonhud - 10 August 2009 07:44 PM

peachy124 - 10 August 2009 05:08 PM

i spy radiosound in the mainpage video!

I was wondering who that was…
Very inspiring video. A good time to reflect on the great community we have here.
Thanks for scaling Crossfit.

Oh…radiosound’s not in the brandx shirt…i’m actually not sure who that is.  RS’s in the SF Giants hat and the white volunteer shirt

That’s Bingo (I think), Darrell White. He wrote the CFSB article that got GD even more notoriety and posts here from time to time.

He said he was in an old style BX shirt.

And fancy sunglasses, almost has to be.

Beginner Pull ups / Rope Pull Downs and my Home Gym

3 Rounds
12 Beginner Pull ups
20 Rope Pull Downs 160 LBs
Time 7:40

I have been reading each of these WOD and performing the WODs for the last three weeks.  I tried doing CrossFit about year ago at a Global Gym and failed. Half hour to get there and half hour to get home. Most of the floor space covered with machines.  Had to wait too use barbells. Rarely could do a WOD properly. It just sucked, so I gave up and stopped going to the GYM.  But I just could not get the CrossFit bug out of my head, so I took a look at my equipment I had at my home and thought why not start a home gym.  The money I was paying the global gym could go to building a better home GYM. So I am back.

My Home GYM Equipment:

Standard Five Foot Barbell

400 LBs of Weights

Adjustable Chin Up Bar

18 LB Medicine Ball

Adjustable Weight Rack

Lat Machine I know but I had that for years now.

Twelve Inch Platform

Jump Rope

An old crappy Rower, but it allows me to row.

An Inclined Treadmill (goes up to a 40% incline).

My Home GYM has a long way to go, but it allows me to have much better workouts now and most of the time I am done in less than a half hour, less than the time it took me to drive to that crappy global gym and now my Gym Dues go to my Home Gym.

I went for a swim today instead of the run. I think I will accept this rest day. My legs have been sore for a while now and would appreciate some rest.

‘Tabata’
251 at the park.

@ Camp PB w/ a KoP WOD

Dual Modality ~ WM
For time:
15 Power Cleans [95/135]
50 D/U
12 Power Cleans
40 D/U
9 Power Cleans
30 D/U
6 Power Cleans
20 D/U
3 Power Cleans
10 D/U

11:53

Deadlift

5-5-5-5-5 reps

(in kg)
20x5
30x5
40x5
50x5
60x5
70x5

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:
Pullups 10,8,4,4,3,3,3,4 = 39
Pushups 11,10,8,6,5,4,4,4 = 52
Situps 8,8,9,8,7,7,7,6 = 60 (anchored)
Squats 14,14,14,14,14,14,14,14 = 112

Total = 263

Been gone a while, working at an English summer camp last week (stressful but no exercise), and resting (at the beach) and playing in a basketball tournament over the weekend.  Monday was out of the question, so

On Tuesday August 11th did:

Nicole AMRAP of: Run 400 meters, Max pull-up; in 20: 17,10,11,11,10,7,2(ran out of time) = 68 Pull-ups, 7 rounds ~9.71/round

This was one round under my previous attempt, but I gained 9 pull-ups and more than a pull-up per round, so is this a PR?  We’ll just call the total a PR and move on, I guess.  Now, to pick from the horribly evil looking options from the days I missed and pick something for tomorrow…

Rest Day -

1.5 hours watching a movie with kids.

2.5 hours sleeping on left side.

3.25 hours sleeping on right side.

1.25 hours sleeping on back.

Total Rest Time - 9.5 hours.