WOD 9/21/11
Warm Up- Coaches Choice
8 min AMRAP of: 4 HSPU/8 K.B. Swings (24/16)/12 GHD Sit Ups
Power Clean– 2 reps on the minute for 15 minutes (Max Effort)
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What! Awesome.
This looks freaking great! There’s not one in NY though right?
hahaha WHOA Tammy that picture is intense!
good workout today.
Warm Up- 100 Dus and 100 ball slams (15) for time: 7:20
8 min AMRAP of: 4 HSPU/8 K.B. Swings (24/16)/12 GHD Sit Ups: I did the HSPU with 1 abmat and felt good which was incredibly encouraging. I don’t have great range of motion but definite improvement. I used a 12kg k.b. – I got 5 full rounds + 4HSPU, 8 KB swings, and 3 GHD situps
Power Clean- 2 reps on the minute for 15 minutes (Max Effort):
75 for the first two rounds then 85. Still felt light. The last time we maxed on cleans I was at 95, so I must be stronger now 🙂 BOOM
That girl in the pic above is a goner; you can’t “run for your life” in oly shoes! Besides, he’ll hear you the whole time!
Doubleunders backwards are cool, but failing with the hose is detrimental to one’s health. Left a nice bruise across my forehead when I was trying to show off. Lesson learned? Of course not. Trippleunders backwards would be real cool.
Did some strength training with Dan and hit the 8 minute metcon.
Was gunning for Alex’s 8 Rounds and change with HSPU on the parallette bars to one abmat… but that just didn’t happen.
4 Rounds even (parallette bars).
Well played Kurt. Thank you 😉
1 Round of the Crossfit Warmup
Back Squat 5-5-5-5-5
185-195-195-195-195
Deadlift 5-5-5-5-5
295-295-295-295-295
Shoulder Press 5-5-5-5-5
85-85-85-85-85
Upright Row 5-5-5-5-5
135-135-135-135-135
8 min AMRAP of:
4 Power Clean @ 135#
8 KB swings @ 2 pood
12 GHD situps
Total: 5 rounds
Felt strong today. The deads were easy. Never gone that heavy on shoulder press for 5’s either. Loved the little metcon too, that 2 pood kb is my friend…
Coach Dan
For some reason part of my post didn’t appear…
I subbed the power cleans for the HSPUs on the metcon today because of all the wall walks yesterday. My shoulder still isn’t 100%, so I didn’t want to tax it too much. Cleans were tough but still doable.
I’m up to 194lbs on my gomad diet, and I still have three weeks or so to go. 205lbs would be the goal. We shall see.
I really want to make sure that all of my CrossFit ladies are taking advantage of the self defense classes that we are offering. I am mainly offering them because I need to know that you can all make it home safe from the box. I worry bout ya’ll. It’s getting darker outside…. Be safe, not sorry
Please, please come… For any current crossfitter, you don’t even need to sign up, just ComE!!!!
I am signed up for the rock n roll 10 k in prospect park. Discount code for 10 bucks off is 11RNRMG. Let me know if you sign up. Its oct 22nd. Hopefully see you guys at 6.
I signed up for it last week! Team 718! Elite.
Warm up 100 DU / 100 BallSlam (or SlamBall as they say in Canada)
= 8:11
8 Min Amrap = 5 Rounds even
Used 20 kg KB Swing and 1 Abmat target on HSPU
2 Power Clean every min for 15 min 7min @ 115 8 min @ 125
Always concerned about hurting my shoulder more so I continue to stay within my boundaries and not push for high weights.
But it is frustrating because I’ve been able to do so much more than I thought I was capable of before, but right now I can’t push the envelop anymore. Gotta think long term right? Right.
It is good that you are chomping at the bit. Keep track of your numbers and aim for steady improvement over a period of time. You are aiming for October to let go of the reigns? Go for it, but after the first time you go heavy on an exercise that impacts your old shoulder injury next time scale back again to check on how your shoulder held up. If everything seems ok, don’t worry about it anymore and push it hard! At least that is what I would do.
WU 100 do/100ballslam I forgot to right it down but somewhere sub min
8 min AMRAP 4 rounds plus one hspu
2 power cleans on the minute started at 135# but Dan called me names so I upped it to 155# after minute 7.
Warm Up – 100 Du’s/Ball Slams @ 15lbs = 6:26
I did sets of 20, 1 round unbroken..
8Min AMRAP => 5Rds + 4 +8 + 6 RXed!!
30 Power Cleans => 85lbs. (95 was so ugly today) 2 Split jerks for good measure.
The mainstream exercise community is kinda in the stone age. They just discovered that if you go really hard in a work out it is good for you. Next they will figure out that training your body functionally makes it better at functioning.
I don’t know how many people were reciting the Pledge of Allegiance during Fight Gone Bad last Saturday to give themselves a ‘talk test’. Your body tells you in so many ways that it wants to stop, you are going too hard, etc. I don’t think people need to develop tricks to make themselves slow down.
Of course there are some exceptions to this rule (sorta). Top of my list is deconditioned athletes who have competed at a high level in the past, who mentally know what it is like to go hard – but whose bodies can’t. BUT they don’t actually need to develop tricks to slow down. Those tricks will hurt them later. They only need to learn where their limits are now, preferably, through the guidance of a coach.
CrossFit uses competition and sport to motivate people to go hard because we need tricks to go harder… not tricks to go easier. Too many people are going easier and it ain’t serving them too well.
Can I get a witness !?
Warmup – 5:48 did 43 du in various broken small increments ten 100 ball slams unbroken then 57 du’s again broken up … Jeez
-Dan if your serious about what you said the other day it looks like I will need you and Cory to coach me through this movement.
Metcon 8 min amrap
8rds + 4 + 8 + 6
I figured out why I had a hard time counting this one every time I did hspu I started counting … So when I finished I had done hspu nine times but that is only eight complete rounds, I need Cory to keep my numbers like he did on fgb. I have a bad feeling about how my stomach will feel in the morning, pushed it a little too hard on this one
Powercleans … First 18 @ 185 last 12 @ 205 then coach called out an additional 7 reps with limited rest Just for fun … Great way to end it.
I am running the Spartan race on Saturday if anyone else is doing it get in touch with me ….
Be back on Sunday see you all there
Preach on Preacher!!!
5:44 on the warmup
5 rounds + 4 + 8 + 2
145 for 5 rounds, 165 for 5 rounds , 175 for the balance
Ran 50 minutes in prospect park this morning on the trails.
Today was a good day.
Those cleans seem to be coming right along.
175 got a little sloppy towards the end, but good for my ego.
Warm Up:
100 DU Unbroken / 100 20# ball slams – 4:16
8min AMRAP – I had to work backwards on this as there were more athletes than GHD’s – so I went GHD, KBS, HSPU. And my ROM on the GHD’s in just beyond parallel – not full.
6rds + 12 + 5
Power Cleans @ 165#
We ended up doing 37 reps as the last minute was max effort reps!
Great job by all in the 5 and 6pm classes.
And Happy Birthday to Steve Schneider. He is 43 today, but you would never know because he uses just for men to keep those locks nice and black.
Happy birthday steve!
Happy Day Steve. You should have WODded
I will name this WOD the 8 min Allstate
Warm Up- 100 double unders/ball slams (or pega bollas as they say in Puerto Rico ;)=4:35
8 min amrap of: 4 hspu/8 kb swing @24kg/12 full ROM GHD sit up=6 rounds + 1 hspu
2 power cleans on the minute for 15min (max effort)= 10@175-10@185-10@195
Felt very solid today 🙂
Thank you to all the young women women who came out today for the self defense class. I hope that they learned something useful and I also hope they don’t have to use it.
Happy birthday Steve I really hope you had a wonderful day today. May you have many more.
Finally great job today: Sensei John/Alex D/Tammy/Cory/Tom/The whole Early Bird Crew/The Nooners and of course the Prime Time ego maniacs 🙂 Today’s WOD was allot of fun for me and I had fun watching you all do it. Keep up the good work crew, CrossFit 718 will definately be present at regionals and sectionals in 2012.
I am so f’ing sore
i have no idea what i did the other day but my pecks and biceps are sore as hell like they are being ripped from my body
Warm Up- 100 double unders/ball slams (or “ball slams” as people who are new crossfitters call them) = 8:01
8 min amrap of: 4 hspu /8 kb swing @20kg /12 GHD sit up= 3 complete rounds (could have sworn I did more!)
2 power cleans on the minute for 15min (max effort) = 10@ 115#, 20@ 125#
This was a great wod!