Today is Day 55 of the Pullup Challenge. Tell us about your progress in the forum >>>.
Friday, February 27th, 2009
WOD
As Many Rounds as Possible in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
Rx: 95/65 lb
| Chris | 8 rounds | Rx |
| T | 9 rounds + thrusters + 5 hpcs | 55lb |
| Wil | 5 rounds + thrusters | 75 lb |
Thursday, February 26th, 2009
Sometimes when you look at the whiteboard, the WOD just looks too easy. It isn’t until you’re halfway through that you realize just what it is you’ve gotten yourself into. Today was one of those WODs.
5 rounds for time of:
You may use a barbell, dumbbells, or kettlebells for the lunges. Trailing knee must gently touch ground every rep.
| Erin | 22:16 | 35# BB |
| Kim | 26:28 | 12# DBs |
| Jim | 33:36 | 45# BB |
| George | 35:47 | 45# BB |
| Pete | 32:59 | 12K KBs (mod) |
How often do you check the blog? The forum? Do you post? Why or why not?
Wednesday, February 25th, 2009
We got to hit another benchmark workout this morning. Everyone had a goal in mind - and they all reached it!
Grace
For time:
30 Clean and Jerks (135 / 95)
| Chris | 5:04 | Rx |
| John | 8:59 | Rx |
| Wil | 10:00 | 100 lb |
I’m really disliking this camera - perhaps it’s time to go back to the old one.
Have you met “Grace” yet? How about any of the other CrossFit “girls”? Post your thoughts to comments.
Tuesday, February 24th, 2009
The focus of today’s WOD was the Push Press - everyone made some really good improvement on their technique, remembering to involve the hips and to keep a straight bar path. Keep up the good work, team!
Push Press and Run
For time:
400 m run
21 Push Press
400 m run
18 Push Press
400 m run
15 Push Press
400 m run
12 Push Press
Scaling:
Big Dawgs: 115 (m) / 85 (w)
Porch: 115 (m) / 85 (w) modify reps to 15-12-9-6
Pack: 95 (m) / 65 (w) modify reps to 15-12-9-6
| Jim | 21:56 | Big Dawg |
| Cougar | 17:55 | 65# @ 21-18-15-12 |
| Kim | 14:16 | Pack |
| Ian | 17:55 | Pack |
| Talissa | 12:43 | “Mutt” (Ring Rows & Run) |
The Zone: are you on it? Why or why not? Post to comments.
Monday, February 23rd, 2009
A couple people wanted another shot at being a ninja after last month so we decided to give it to them.
This workout was originally scheduled for Saturday, but since Chris was the only one who made it that morning we gave him the option of choosing his WOD. He decided to do something different.
So, we saved this workout for today so everyone would have a chance to join the fun. Strangely, Chris was a no-show. Coincidence? You tell me…
Metcon Ninja
11 Ball Slams
11 Burpees
11 Pullups
7 rounds for time.
Are you a metcon ninja? Rate your time:
Under 18:00 = Metcon Ninja
18:00 - 20:00 = Ninja in Training
Over 20:00 = Keep training, Grasshopper
Special thanks to CrossFit Old Town for inspiring this workout.
Congrats to Pat for becoming our first ninja.
| Pat | 15:51 | Rx |
| John | 20:58 | Rx |
| Jim | 29:30 | Rx |
| Erin | 20:12 | Red band |
| Kim | 20:24 | L1 / blue band |
Unfortunately, not everyone got closer to ninjahood. That’ll teach you to eat a full meal before class.
Compare to Jan. 9.
Saturday, February 21st, 2009
Today most of our Saturday regulars couldn’t make it, so Chris got to hit the WOD on his own. He did a great job, and we were able to take a good video, which we’ll post as soon as the editing is finished.
WOD
For time, 21-15-9 of:
After the WOD, Chris wanted more so we finished with a round of Tabata Situps (Decline, Butterfly).
Friday, February 20th, 2009
YAY Wall ball!
Remember - besides a full squat, you have to hit the target (and by extention, THE WALL) for the rep to count! Accuracy when you’ve just sprinted through 100 wall ball shots can be tough and builds not only physical mettle but mental as well.
WOD
“Karen”
150 Wall Ball Shots for time
plus
21-15-9 for time of:
Push Presses (75/55 lbs)
Ring Rows
Kettlebell Swings (24k/16k)
| Name | Karen Time | Plus Time |
|---|---|---|
| Chris | 8:46 (20lb ball / 10 ft target) | 8:26 (Rx) |
| T | ? (15lb ball / 8 ft target) | 12:03 (Rx) |
| John | 16:56 (20lb ball / 10 ft target) | 12:16 (Rx) |
Thursday, February 19th, 2009
We warned that there would be running. Granted, it did get a little colder than it was earlier in the day but we know everyone missed the running and was willing to deal with it. Today’s workout was a great opportunity to refine barbell form - but make no mistake, it was tough, and EVERYONE turned down the “need more” workout.
WOD
“The Broomstick Mile”
With a dowel and for time:
| Erin | 23:04 |
| Jason | 22:45 |
| Cat | 23:51 |
| Wil | 24:48 |
| Ian | 29:07 |
| George | 28:33 |