August 7, 2013

Wednesday 130807

Rest Day


Enlarge image

Kerry and Mykah Sawyer.

"A Beautiful Thing" with Lisa Long and Rory Zambard - [video]

"My Neighbor Ray"

Posted by Pukie at August 7, 2013 5:00 PM

Crossfit HQ-Thanks for sharing the video about Ray--greatly appreciated.

Comment #1 - Posted by: Mike Andridge at August 6, 2013 6:01 PM

Wonderful stories. Lisa and Rory. Ray. And whatever story your heart wants to write to caption Kerry and Mykah.

It's a good day to be a CrossFitter. Thanks TonyB. Thanks Co@ch.

Comment #2 - Posted by: bingo at August 6, 2013 6:27 PM

Finishing up my first 30 days of a crossfit challenge!! I'm really loving it and my goal this year is to make it to regionals!

Here's what I did today:

Squat 3x8: 95, 115, 135

For time:
100 double unders
50 kb swings, 35#
25 toes to bar

Time: 9:48

Double unders need a LOT of work...they sucked up the majority of my time. I can only do like 4-5 unbroken at a time.

Comment #3 - Posted by: Angelina my Bambina at August 6, 2013 7:49 PM

I am grateful for these stories... Thanks!

Comment #4 - Posted by: mcdontron at August 6, 2013 8:31 PM

Loved "My Neighbor Ray"! Thank you!

Comment #5 - Posted by: Ling at August 6, 2013 8:49 PM

Did the Lumberjack 20 because it seemed appropriate. As RX'd 36:25.

Comment #6 - Posted by: Deacon M/29/75"/195 at August 7, 2013 4:33 AM

5 rounds for time
50 jump lunges
21 burpees
Pull ups with trx straps 12/9/7/7/7

Comment #7 - Posted by: D.S. at August 7, 2013 4:48 AM

"Walk away from your enemy and let him have his thoughts...hold our peace because because sooner or later he'll get angry with himself for being angry with you." - Ray


Comment #8 - Posted by: Glorybelle (F/44/5'5/134) at August 7, 2013 6:00 AM

Aye Deacon. Good on ya.

Comment #9 - Posted by: bingo at August 7, 2013 7:02 AM

Muscle Ups – Max Reps in 5 Minutes
GOT MY FIRST MUSCLE UP TODAY! YEAH! Proceeded to complete 5 total muscle ups

Clean & Jerk 3RM
Sadly, only could work up to 165lbs: 95, 145, 145, 165

For time
Run 400m – ran this in 1:14.43

10-9-8-7-6-5-4-3-2-1 reps of
Pistols – I am horrible at pistols/ balance. used a 20lb med ball to descend upon
Plate Muscle Snatch 45lbs
Pull ups

Run 400m – did not time this leg.

Completed in 24:16.0

Comment #10 - Posted by: murphinator - M/5'10"/185/39 at August 7, 2013 7:07 AM

@ Angelina my Bambina, work on those DUs every day for 5 minutes. You'll be surprised (or maybe not) at how much progress you can make in 2 weeks.

I went from doing doing 45 in a row in about 10 days time. Took maybe 1 hour total split among those 10 days.

Comment #11 - Posted by: Gavin at August 7, 2013 7:10 AM

Subbed from CrossFit Mayhem:
AMRAP 12 Minutes
12 Thrusters (95/65)
12 Toes to Bar
12 Burpees
3 rds. + 12 + 12 + 2 burpees

Comment #12 - Posted by: SB at August 7, 2013 7:24 AM

Made up yesterday's snatch workout, details there.

Comment #13 - Posted by: Playoff Beard at August 7, 2013 8:44 AM

Rory is great! She certified me at the Level 1 Trainer Course in Boise. Very talented woman.

Comment #14 - Posted by: Jeremy R Clark at August 7, 2013 8:45 AM

@murphinator - congrats!

Comment #15 - Posted by: Joe Northside m/34/70"/195 at August 7, 2013 9:39 AM

@murphinator, that's awesome!!
I'm curious as to how long have you been doing CF in relation to you getting your first muscle up(s).

Comment #16 - Posted by: Glorybelle (F/44/5'5/134) at August 7, 2013 1:14 PM


I am on my first week ever of CrossFit. I have loved all the workouts so far. However, I am not familiar with some of the exercises. So, I decided to do a Clean and Jerk workout/learn the movements today. Found my starting weight is 95 lbs. Only place to go from here is up! I am super stoked to see how I progress over the coming months!!

Comment #17 - Posted by: Douglas at August 7, 2013 4:20 PM

Thanks Joe!

Comment #18 - Posted by: Murphinator M/39/185/5'10" at August 7, 2013 5:03 PM

That is what is crossfit all about!!!! love it

Comment #19 - Posted by: Marta Garcia at August 7, 2013 6:21 PM

Happy so Happy Crossfit rulezzzzzzz!!!!!

Comment #20 - Posted by: Josh at August 8, 2013 12:10 AM

@Gavin Thanks for the tip! I will be trying that! Hopefully I see the same results you did in 10 days time! My goal is to consistently do 100 unbroken at any given time, no big deal. We'll see how long it takes me to get there...

Comment #21 - Posted by: Angelina my Bambina at August 8, 2013 12:27 PM

The Pit Rules!

Comment #22 - Posted by: john hackleman at August 8, 2013 9:09 PM

Made up WOD 130805-"Kelly"; results there.

Comment #23 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at August 10, 2013 3:15 PM

My wife and I had our first child, a girl, 3 weeks ago. I passed my Level 1 trainer last week. I want to open an affiliate and to be able to give my child the gift of CrossFit. It is so much more than an exercise regime. It's a quality, physicality, mentality, emotionality, practicality that surpasses all others.

Watching this video inspires me further to give the gift of health & fitness to everyone I meet and to know my daughter won't be a negative medical statistic.

Comment #24 - Posted by: Wardy at August 20, 2013 7:25 PM
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