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Very cool...you should send this to HQ and get them to post it on their site
Wednesday
OPT Big Dawgs WOD: Run 400 15 Snatches 135/95 Run 400 15 Cleans 135/95 Run 400 15 jerks 135/95 Yes, you can power snatch, power clean and push jerk.
Looks like fun...really wish I didn't do the 50 T2B yesterday. I'm hurting too much from the week to do 345lb deads too, will probably have to make this one up next week.
Friday!
CrossFit Regional WOD #6 3 Rounds of: 7 Deadlifts 345/225 7 Muscle Ups then 3 Rounds of: 21 Wall Balls 20/14 21 Toe 2 Bar (Sub Sit Ups if you did yesterdays WOD) then 100 ft Farmers Walk 70kb/53 28 Burpee Box Jumps 100 ft Farmers Walk 3 Muscle Ups This is an advanced WOD. An alt WOD will als...
i'll be doing 12.5 at 5 tonight if you want to come in then
Friday
"Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Judging for the Open available at all classes today!
Monday was a good WOD...hurt the lungs more than expected. Let me know what you get.
Thursday-Happy Birthday Stringer!
4 Rounds: 10 HSPU 10 KB Swings 70/53 Block Run 10 Box Jumps Post time to comments.
Oh how I've missed your diatribes.
Too bad you won't be able to be consistent over the next few weeks. You're times have been pushing me a lot lately. It's going to be tough to now have them now.
By the way, 355 Deadlift and 1:56 rx on grace tonight :)
Wednesday - Happy Birthday Christy Trego!
WEDNESDAY 111109 Deadlift 1 X 5 then "Grace" For time: 135 pound Clean and Jerk, 30 reps OR "Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. If you are Rx'ing it make sure you have a counter. Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3...
don't hate the stache
Thursday
THURSDAY 111103 Seven rounds of: 35 Double-unders 1 Snatch (sub Snatch Balance) Make one snatch attempt per round. Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs. Post time and total of all successful snatches to comments. Do not count missed reps.
Good job bud...I had the same problem on the first round of DU (I think I failed 3 or 4 times) and the last round of OHS. Plus, I just wanted to give Stacy some hope in thinking she might beat me so I took my time on the last round going into the DUs, only to do all 50 without messing up. I think sub-3:15 is very doable.
Thursday
It was great to have Rob Pratt in for a visit! 21-15-9 Turkish Get Ups (total) 35/25 Pull Ups 400m row between each round
Ben, great time tonight. Everytime you post your score on the leaderboard by the squat racks, it makes me work even harder.
Felt pretty good tonight until midway through the set of 21, when I had a strong pinch from my left glute to my knee. Thought about quitting, but powered through it and it never came back on the set of 15 or 9. Good WOD...3:21 rx
Monday
Front Squat 3 X 3 Add 5lbs from your last front squat. The weight should be the same weight for all three sets. then MONDAY 111010 "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs). Post t...
hey bud...7:53 Rx on the WOD yesterday. I never put down the weight, only had to readjust the clamps each round between the run and the first PC because they kept coming undone.
you should try to come in the evenings. my programming seems to be working. Mon, Wed, Fri i do 2 heavy lifts (squats 3 days/week) and then do a heavy quick metcon afterwards that involves the movements i did that day. then on Tues and Sat I do longer, bodyweight focused WODs to keep my endurance. I'm also doing 50 burpees everyday after the workouts, which seems to help with my lung capacity. come in Friday and let's do some FS and presses and then a WOD together.
Wednesday
Box dips are one of several modifications if you are unable to do ring dips. Deadlift 1X5 then 4 Rounds: 5 Power Cleans 135/95 5 Front Squats 5 Jerks Block Run Post time to comments.
yup...that's my wife
Thursday
Yeah, Jenny's OK- if you like the tall, beautiful, strong and ripped kind! THURSDAY 110929 Snatch 1-1-1-1-1-1-1 reps Michael Giardina 250lbs, Chuck Carswell 250lbs, Pat Barber 242lbs. Post loads to comments. Alt WOD: OHS Work up to a heavy single then (untimed) 15 OHS 80% 30 GHD Sit Ups 45 Pu...
I second everything Ben said...I had a great time competing in this challenge and am already looking forward to the next one.
Congrats Ben and Britt, you guys earned it. And of course, great job to my partner, Peggy! You killed it throughout this competition.
Tuesday
Congrats to the Great Britts! This was really a battle to the end. There was only a 10lb difference between these two teams' back squat totals. Great job to all! TUESDAY 110913 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on e...
if you show up to WOD in your gold thong...we'll let you win
Monday
Who will take home these noble trophies? Come and see at 5:45pm tonight! It's on! WOD TBA. MONDAY 110912 Four rounds for time of: Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs). Post time to comments.
who's the lucky gal that I partnered with? I hope it's G-Dog because she'll kill the scaled division
Thursday - Day 18 HSPU!
HQ Rest Day. On the minute every minute as long as you are able for 20 min: Once you fail go back down by 1 until you find a number you can ride out the 20 min. 1 Deadlift: 2 Hand Release Push Ups (185/125) 2 Deadlifts: 4 Hand Release Push Ups etc. The Bracketology Challenge is coming next ...
i'm in for training! 365 more days until Crossfit Games 2012...got to get to work
Monday- Day 1 HSPU
Do 1 HSPU. "Christine" 3 Rounds of: 500m Row 21 Box Jumps 12 Bodyweight Deadlifts Post time to comments. The fittest people in the World! 2011 CrossFit Games Champions. Who's in for training for a team next year?
After you destroyed me yesterday, I had to come out swinging. 18 rounds + 12 Rx
Wednesday
HQ Rest Day. Come see what evilness Pebbles has in store for you.
good job tonight. next time, you do the HSPU and i'll do the pullups. good work on the clean & jerk's too. you're definitely getting stronger. had fun working out with you today, we should do it more often
Tuesday
TUESDAY 110712 For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floo...
hey bud, 10:09 Rx...you're right, felt oddly reminiscent of Open WOD #1. I think if it weren't 100 degrees out i could have gotten under 10 minutes. THanks for putting up good times everyday so I have a goal. I really wish you could come in the afternoon so we can get on a program together. it'd be a lot better to push one another in person rather than just on the board.
Wednesday-
Nice to have Marti-Beher back! And Miguel too! 5 Rounds: Building Run 12 Power Snatches (95,65) 8
almost got you today...burpees killed me. 20:22 Rx. Way to go bud!
Wednesday- Happy Birthday Sammy!
WEDNESDAY 110629 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
Happy Birthday Sammy
Wednesday- Happy Birthday Sammy!
WEDNESDAY 110629 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
19+2+4 rx...I hurt
Tuesday
TUESDAY 110621 "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments.
Ed, don't listen to Bostic. He's just bitter that he kept getting "no rep" at Regionals. you're form is impeccable and i have no doubt that you follow game standards as objectively as possible
Wednesday
Push Jerk 2-2-2-2-2-2-2-2-2-2 then Tabata Row Post loads to comments.
8:09 rx
Friday!
HQ Rest Day. Come see what's on the board. Cooper and Alex back at it for the summer before off to college this fall.
good work on that WOD...i'm going to try and make up yesterdays AMRAP. What'd you get on that one so that i have something to shoot for :) ?
Friday!
HQ Rest Day. Come see what's on the board. Cooper and Alex back at it for the summer before off to college this fall.
congrats bud!
Wednesday
WEDNESDAY 110413 CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps). Post rounds and ...
great job on the WOD bud. sub 5 min is killing it! It would make for a good competition if you were to do it side-by-side with Ed
Thursday
THURSDAY 110407 "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Connor Martin 6:59. Post time to comments.
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