SUNDAY 111030

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Rich Froning: 335lb clean, 325lb bench, 345lb OHS.
Post total to comments.

Compare to 101204.

CrossFit Cookeville on today’s WOD - video [wmv] [mov]

Aja Barto on today’s WOD - video [wmv] [mov]

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

We’re up to 800 votes exactly right now. Up about 300 from yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 4368. Up from about 3600 yesterday.

Our pace is picking up but we need to be putting votes in faster yet.

Please vote and spread the word.
We can do this.

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

And if anyone knows how to use Google Voice or Skype or the like to do the text voting thing from overseas, let me know ASAP. A lot of us are scattered around the world and we could be adding our text vote to the mix if we those of you who have got this working share the method with us.

Scaling today is on your own.  One rep max will depend on your ability.

Sunday 30 October 2011

Clean 1 rep
Bench Press 1 rep
OHS 1 rep

Clean              85kg (PR)
Bench Press    82.5 kg (PR)
OHS                  55kg

200 m Runs, pullups, pushups, situps, squats

3 rds of:
Run 200 m
10 pullups
Run 200 m
10 pushups
Run 200 m
10 situps (ab-mat full-range un-anchored)
Run 200 m
10 squats

21:53

Complete 4 rounds:
5 Deadlifts @ body weight
100m shuttle run
5 Deadlifts @ body weight
100m shuttle run
*Rest 30 seconds between efforts
*For shutle run, set a mark at 50m. Sprint to the mark, touch and sprint back.

DL=55kg
1:23,1:27,1:24,1:19

Mobility

WOD 111022  

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

29, 39, 41.5, 44, 46.5, 49, 51.5, 54 (f), 49, 49 kg

Misread the rest period - not sure how you mistake 60 s for 2 min.

WOD 111030

Clean: 95lbs
OHP: 45lbs
Bench: 115lbs (PR)

Finished with a 1 mile run, 8:14.

WOD 111028 (Rx’d)
Tabata Something Else - Pull up, Push up, Sit up, Squats, no rest
Pull ups 10,9,6,6,6,4,5,5 = 51
Push ups 13,14,10,11,8,9,8,8 = 81
Sit ups 11,10,10,11,9,9,8,10 = 78
Squats 13,15,15,14,15,16,16,15 = 129
Score = 339

Last time 367 - I lost 23 on the push ups which I can only put down to yesterdays double wod

Strength: Squat 3x232lb

Voted

Voted.

WU - C2x5”

2.5mi run, 1deg incline on the treadmill this afternoon.  Felt great and started at 6mph and increasing by .1mph/.mile. Unfortunately, ran out of gas after two miles and barely made it to 2.5miles at 7mph pace.  Wanted to run to three miles but last time I ran was 28 Sep for 5km.

switched today to metcon as my brain was not in gear to practice clean technique.

did cindy Pack at 20 mins for the first time (been doing the 12 min one so far) - really chuffed at my result:

3/6/9 reps

25 rounds.

Voted at 12:05 am. WOD to come later.

Clean, Bench press, OHS

1 RM

Clean - 115
Bench - 175 (PR)
OHS - 125

Feel pretty good about this. My summer hiatus killed my clean form, so I didn’t want to push it. I felt like I could have gone even farther on bench, but didn’t have a spotter. I think OHS matches my previous PR, so I’ll take it.

$in
3x(10 jumping jacks, 20 sit-ups, 2 min jump rope)
 
.com WOD from 111030
Clean, 1 rep
Bench Press, 1 rep
OHS, 1 rep

Still working cleans and shoulder problems are limiting my bench press so I worked on form on the cleans with hang power cleans and just did a good strength workout with the bench.
Hang Power Clean
45x10, 65x10, 95x10, 115x3, 135x3(F) just didn’t have the speed to get under the weight on 135
Bench Press
45x5, 135x5, 135x5, 155x3, 175x3, 195x3(2, F1) ouch, shoulder, felt strong enough for sure
OHS
45x5, 65x5, 75x5, 85x3, 95x1, 105(PR)x1
 
$out
.com WOD from 111028
“Tabata Something Else Light” - 4R of each only: 
Asst. Pull-ups (G&P) (Reps) (8)-10,8,8,8
Push-ups (Reps) (3)-12,8,4,3
Sit-ups (Reps) (10)-11,10,11,11
Squats (Reps) (14)-14,14,14

Really happy with the squats and the OHS PR!

Voted on the site, will txt later today.

Scott

FRIDAY 111028

“Tabata Something Else”

Complete 32 12 intervals of 20 seconds of work followed by ten seconds of rest where:
the first 8 3 intervals are pull-ups Lat pull-downs (no bar, no gravitron machine),
the second 8 3 are push-ups,
the third 8 3 intervals are sit-ups,
and finally,
the last 8 3 intervals are squats.
There is no rest between exercises.

24+34+37+35 = 130

I definitely should have gone for more intervals, maybe 4 or 5 instead of 3.  So that’s a good thing!