Wednesday 111026

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.
Post rounds completed to comments.

WOD Demo from CrossFit Maxim - video [wmv] [mov]

There is a FAMOUS former Brand Xer in that vid…Mr. Shanahan?

Wall climb - lay face down on the floor, feet against a wall, hands in pushup position next to chest.  Place a foot up on the wall, pressing up with hands at the same time.  Walk your feet up the wall, moving your hands back towards the wall as you move your feet until you are in a handstand against the wall.  Walk your feet back down the wall (don’t just drop off) and move your hands back out as you move your feet until you are in the starting position again.  This is one rep.

Up Down - start in “bad pushup” position - feet and thighs on ground, arms pushed up straight along side chest, back loose and curved down into floor.  Jump feet up under arms (like a burpee), then stand/jump up on to feet.  Reverse movement back down for one rep.

Pass Throughs - place hands on parallets (or two chairs) and straighten arms with feet directly below chest (like getting ready for a L-sit).  Swing legs forward until body forms a straight line, with feet touching ground, knees and hips fully open and extended.  Bring feet up, and swing body straight back until body forms a straight line with feet touching the floor behind you (like a plank position).  One forward and one back swing is one rep.

Grasshoppers - similar to mountain climbers, start with feet and hands flat on floor, back arched.  Move right foot forward to contact with left forearm.  Explosively switch, sending right foot back and inline with right hand, and bring left foot forward to contact right forearm.  One right and one left forearm touch is one rep.

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎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

Big Dawgs and The Pack
as Rx’d

Puppies
Complete as many rounds as possible in 12 minutes of:
30 second plank hold
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

Okay so in a moment of weakness I got rid of my parallelettes. I’d never actually used them and we were cleaning out the garage. What is a good sub for the pass thoughs? 

Also everyone be sure to vote. Crossfit for kids.  What’s not to love?

Mike D - 25 October 2011 08:04 PM

Okay so in a moment of weakness I got rid of my parallelettes. I’d never actually used them and we were cleaning out the garage. What is a good sub for the pass thoughs? 

Also everyone be sure to vote. Crossfit for kids.  What’s not to love?

I reckon you could do this with hands flat on a couple of chairs/boxes/crates - I’m going to try.

I tried voting but couldn’t - not sure if its cos I’m not in the US or my work that blocked it. Has anyone else voted from outside the US ?

I’m having trouble voting as well from AFG.  Work computer wouldn’t show the registration page.  Tried registering on my laptop and it wouldn’t let me log in using the profile I just created and won’t let me reset the password.  Will try again later.

Can’t wait to try this WOD, will have to use boxes for the pass throughs.  Should be interesting, I’m as limber as a 2x4 so I’d never make it through the 12” parallettes they use.  Good thing they have 36” boxes, might make it through those.  Good times.

Garddawg - 25 October 2011 07:31 PM

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎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

It automatically picked up my Facebook login so I’m not perhaps the best example, but I was able to vote and I’m definitely not in the US, darnit.

dugmn - 25 October 2011 08:40 PM

I’m having trouble voting as well from AFG.  Work computer wouldn’t show the registration page.  Tried registering on my laptop and it wouldn’t let me log in using the profile I just created and won’t let me reset the password.  Will try again laer

Having the same trouble on my side here. Tried to register nearly 10 times whitout result, both from work and home. Tried to text today but got a strange message back that I should choose an amount of money. Looks like if I had Facebook it would be easier to register, but I defenetly are not planing to get a FB page! If anyone from Sweden/Scandinavia have voted, pls PM me how you did!
I will keep trying GD! It´s the least I can do!!
A good day to you all.

WOD 111016  

Pack
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats  

24:43

AcidSWE - 25 October 2011 10:25 PM

dugmn - 25 October 2011 08:40 PM

I’m having trouble voting as well from AFG.  Work computer wouldn’t show the registration page.  Tried registering on my laptop and it wouldn’t let me log in using the profile I just created and won’t let me reset the password.  Will try again laer

Having the same trouble on my side here. Tried to register nearly 10 times whitout result, both from work and home. Tried to text today but got a strange message back that I should choose an amount of money. Looks like if I had Facebook it would be easier to register, but I defenetly are not planing to get a FB page! If anyone from Sweden/Scandinavia have voted, pls PM me how you did!
I will keep trying GD! It´s the least I can do!!
A good day to you all.

Same problem here. Have not been able to register and don’t have a facebook account.

WOD 20111026

12 Min
3 sets of:
30 sec plank
10 up downs
5 parallette pass throughs (improvised with hotel room chairs)
10 grasshoppers

Left some nice toe prints on the hotel room wall after my attempt at a wall climb…

robnobby - 25 October 2011 08:09 PM

Mike D - 25 October 2011 08:04 PM

Okay so in a moment of weakness I got rid of my parallelettes. I’d never actually used them and we were cleaning out the garage. What is a good sub for the pass thoughs? 

Also everyone be sure to vote. Crossfit for kids.  What’s not to love?

I reckon you could do this with hands flat on a couple of chairs/boxes/crates - I’m going to try.

I tried voting but couldn’t - not sure if its cos I’m not in the US or my work that blocked it. Has anyone else voted from outside the US ?

I voted from Ireland using the link.

chairs it is then..

I managed to vote from Sydney at home - I had to register but was able to do so with a made up name and email (dont want my details getting everywhere)

Rest day so :
Strength: Press 5x117lb Fail (only got 3), DL 5x277lb
15 mins playing with squat form (struggling with putting into practice all I’ve read/seen about the squat hip drive - I think I’ve got a mobility issue at the bottom of the squat as both my upper and lower back start rounding once I get to parallel - probably need to spend lots of time sitting at the bottom of a squat with flat back)

Kettlebell Snatch-Pullups

15-12-9

25 lb R kb snatch
25 lb L kb snatch
Pullups

About 10 minutes, messed up my timing.

$in Mobility

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs (sub HS progression, bridged - toes on bench, shoulder taps, 20 reps)
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

5R + 9 shoulder taps

This was hard. On the pass-throughs I was only able to go forward, the walked back to parallettes and did the back from there.