Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com

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‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

WOD 111024 (Pack)
21, 15, 9 reps RFT of:
KB snatch 32lb left (DB),
KB snatch 32lb right (DB),
Pull ups
Time: 13:06

Wasn’t feeling it today but couldnt understand why this was so much worse than my last tme of 7:30. Checked out my notes and the video and realised last time I did the kettlebell ‘swing’ version (with a dumbell), whereas this time I did the full dumbell squat snatch from the ground and no swing. Why isnt the KB version called a ‘one arm KB swing’ ? it looks nothing like a snatch !!

WU - C2x10’

0948 Local time.
Gymnastic Integrated Trng.:
(Planche-tuck 6s + Tucks 6 reps(10s)) x 3sets:
Set 1 : Completed (planche)
Set 2 : Completed
Set 3 : Completed
T.U.L. (tucks) = 60+60+60=180sec

Set 4 -10: Planche-tuck

Note: Improved by performing all tucks instead of frogs but only one planche.  Performed sets without herky-jerky movment and still had gas in the tank after the third set.  Therefore, significant improvement.  Also, did three planches another significant improvement.  Tonight get good sleep and rest day on Wednesday.

Knee Protocol w/leg dip: Did dip first and I need to change protocol since doing dip first allowed significantly better set.

Shoulder Protocol - N/A

Stretch

Lashkar Gah, AFG

Garddawg - 24 October 2011 06:02 PM

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

Voted.

WOD 110119  

Three rounds for time of:
95 pound 19 kg Overhead squat, 10 reps
50 Double-unders  

10:43

(14:03 on 110718)

111024

Pack:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (subbed 30 pounds)
Right-arm Kettlebell snatch, 1 pood (subbed 30 pounds)
Pull-ups

Time: 9:55

1st time with this movement so used a 30lb KB (plus largest available at gym) to try and get the motion without destroying wrists.
Pull ups were kipped, all sets broken.

Tuesday, October 25th, 2011- Push Press 2X10

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

50, 50, 50 55, 60, 60 65, 70, 75, 80

Then ran a mile in the INOV8 Shoes I just bought. First time working out in a month so I took it very easy tonight. Felt good to be back.

October 25, 2011

3.3 Mile walk

55 min.

Buy in: 2 sets of 15 push-ups/sit-up, 12 back extensions/dips

WOD 111024 (Pack)
21, 15, 9 reps RFT of:
KB snatch 35lb left
KB snatch 35lb right
Pull ups
Time: 14:07

Cash out- Core work (planks and practiced L-sits)

cfwu

Kettlebell snatch (16#) and pullups

15, 12, 9

Time 8:51

Felt weak just by doing this number of reps and weight but any higher on the snatches would have resulted in very bad form.  Pride took a back seat and I’m happy for it.

Back Squat

1000m Row
DROMS
table and couch stretch

WU
Then
Box Squat 3x3 @ 135
then
4x2 @ 185, 205, 227, 249
Then
3x254.5 PR by 6.5#

Ender

3 position snatch drills with PVC and Bar

Today is supposed to be a rest day but I found out yesterday I need to travel for the rest of the week so I thought some squatting would be a good way to start my trip.  I was just playing with ME 2 rep but then I got up near my 3rep PR so I decided to go for it.  Last rep was on the razor’s edge - happy to get the bar up.

Taking a REST DAY as Rx’d.

WU:
run 400m
30/20/30

1 rounds of Kandy
5 pull-ups
10 push-ups
15 wall ball

WOD:
“Kandy”
20 min AMRAP
5 pull-ups
10 push-ups
15 wall ball 20#

score: 11 rounds +8 wall ball

then:
3 Sumo Deadlift EMOTM for 5 min

315, 335, 355, 355, 355

$ out/ power hour:
3 power cleans from the blocks every 3 min

185, 205, 225 (f), 225, 230(f), 230(f)

5 dips EMOTM for 5 min with 20# vest. 2 sets done with 2x 20# vest

Garddawg - 24 October 2011 06:02 PM

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

Awesome!  Registration on the site seems to be down right now but I’ll keep trying.

Garddawg - 24 October 2011 06:02 PM

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

I voted for it!  Good work taking the grant proposal this far.  Hope it goes across the goal.

J