WEDNESDAY 111109

“Grace”
For time:
135 pound Clean and Jerk, 30 reps

OR

“Isabel”
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.

Compare to 090508 or 110819.

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.

Both sample times today are from Brand Xers.

Currently 3964 votes right now. Up from 3663 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 15188. Up from about 14100 yesterday.

If you’re a US resident, please vote and spread the word.

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

Today everyone do the WOD as rx’d or scaled as Coach recommends.  If you are unfamiliar with this lift your weight is zero.  Use a pvc or broomstick.  Your ego may hate me today, your back will thank me later.

From Friday 111104

Puppies
25 Sit-ups
3 Ring rows and 3 push ups
20 Sit-ups
6 Ring rows and 6 push ups
15 Sit-ups
9 Ring rows and 9 push ups
10 Sit-ups
12 Ring rows and 12 push ups
5 Sit-ups
15 Ring rows and 15 push ups

Rings haven’t come in yet so I used a straight bar instead.

9:37

Voted

WOD:

voting - scaled…

time: 35 sec PR down from 37 yesterday. Got some problems spelling Ramona. Form good spelling poor. But made it to the end.

WOD 111108 (Pack) White
5 RFT of:
1 Rope ascent (using feet),
10 TTB (on rings),
21 Lunge steps w 25lb plate overhead,
400m run

Time: 24:30

RIP Lt White
Picked up calf strain on second run so it was more jog than run - but it was a hot night and I prob wouldnt have been much quicker without the calf. All TTB unbroken except round 4 - as I did round 5 unbroken it just proves the break in round 4 was a mental failure not physical.

Resting again today.

Voted

Gur0 - 09 November 2011 01:47 AM

WOD:

voting - scaled…

time: 35 sec PR down from 37 yesterday. Got some problems spelling Ramona. Form good spelling poor. But made it to the end.

I went full Rx’d today (26 sec) and my fingers are really tired, but good tired.

Sebbie

Quads are quite angry—taking a rest/stretch day.

Fingers are fine—voted.

November 9, 2011

Grace (Modified)

Warm up

Grace (modified)
Max number of 95 lb clean and jerks in 20 minutes - 18 in 19:54

Dumbbell snatches, 5x5
1- 25
2 - 30
3 - 40
4 - 45
5 - 50 x8 reps

I ran of of weight with the 50 lb dumbbells so on my last set went for max rep.

Voted, multiple times.

2 mile run - Didn’t push it, not feeling well and I want to be able to work out tomorrow.

20:49

Morning Crossfit @ Brand X

Buy in - 3:00 50m HIgh knee skip > 50m back pedal > 10 squats > 10 Dot drills

WOD
“Upside down dumbbell runny Fran”
300m run
9 db thrusters
9 pull ups
300m run
15 db thrusters
15 pull ups
300m run
21 db thrusters
21 pull ups

Cash out - Skill work

Bench Press, 5:30 class w/Darrick

Before: s/m, 2x: 10 12# WB, 5 inchworms, 10 dive bombers, 20 DU

Bench
5-5-3-3-1-1-1
60/132-70/154-75/165-80/176-92/203-95/209-102/225 Fail

1RM is 225

Played around a bit with butterfly kip during rest periods.

Voted x2

Voted.

Power Clean and Jerk 67kg PR

Metcon: AMRAP 5
- 50 DU
- 2 Rds of Cindy
60 sec rest, then do it again
2 Rds / 1 Rd + 1 Rd of Cindy
This was really hard.

WEDNESDAY 111109

Walk warm up

“Grace”
For time:
95 lb bar clean and jerk 30 reps

4:51

and

“Isabel”
For time:
Snatch 45 pounds, 30 reps

5:52

Did both just to practice form.  As always, both seem to be deadlift to stand, stop then grunt to the finish, I just can’t do these in a single motion except with a broomstick and during the Buergener warm up. 

Last night had finals for volleyball so had three separate matches that all went to three full games to 21 rally.  I know crossfit is really helping because my serve has gotten back to college power and accuracy; I ripped 17 aces through the three matches that were to the floor.