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

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

Currently 5765 votes right now. Up from 5595 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 26518. Up from about 24679 yesterday.

CrossFit Brand X is a CrossFit Affiliate in Ramona California. It’s a small town, not affluent, not poor, but the district schools are as under-funded there as they are anywhere. Despite the fact that CrossFit Brand X is also the Headquarters of the CrossFit Kids program and where the program was developed and continues to be developed, most of the schools have little exposure to CrossFit. This grant would bring CrossFit Kids to one school in the Ramona area and allow the CrossFit Kids program to make an enormous difference to the lives of the kids at that school.

We have the ability to make that happen.
All you have to do is create a login to the Power a Brighter Future site and every day, go there and vote for CF Kids. If you’re in the US, also text “clorox3829” to 44144 and you’ve voted twice. Do that every day until December 9th. That’s it. That’s your extra credit WOD.

GD has helped thousands of people get started with CrossFit and this is important to him. If you have benefited from his advice or the scalings he’s priovided, here’s your chance to pay him back.

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

WOD 111113

21-15-9 reps for time of:
Sit up Wall ball, 6-8 pound ball
Wallball “2-fer-1s”, 14 pound ball

Sit up with 10 kg DB
Thruster “2-fer-1s”, 5 kg DB’s

Time : ??? Stopwatch didn’t start.

From 111113

Puppies
21-15-9 reps for time of:
Sit ups
Wallball, 5-10 pound ball 25# Thrusters

2:54

Voted

Missed yesterday’s WOD due to work…really sorry about the kitten

B by S

WU - C2x10’

Bench Press, 135#, 64”
Pulldown, 60#, 82”
Seated Row, 70#, 41”
Standing OH Press, 95#, 45”
Seated Leg Press,  130#, 86”

Knee Protocol w/leg dip

Shoulder Protocol - N/A

Stretch

Note:  Workout at Manas therefore different machines expect OH Press.

Manas Intl Airport

I voted.

WOD 111115
Thruster 7x1
123, 134, 139, 146, 151, 156, 162F

Previous PR was 145 although that was set a year ago.

Rest day today!
Voted x3

From Yesterday:
Was going to do some Gymnastics and Sprints but will do that later today instead

WU -
20 OHS, 20 Band Dislocates
Burgener Warm Up
ROM Drills
3x Band E/R, First Rib, Calf PNF, Hip Capsule Mob

Olympic Lifting:
Snatch Balance 1-1-1-1-1-1-1
WU - 20kg x5, 30kg x3, 40kg x1, 50kg x1, 60kg x1
65kg - 67.5kg - 70kg - 72.5kg - 75kg PR - 77.5kg (171lbs) PR - 80kg FAIL

80kg is my PR for 1RM OHS so im pretty damn pleased with that!

Metcon - From CFFB
For time:
7 Power Clean + Jerks, 110lbs
5 HSPUs
6 Power Clean + Jerks, 110lbs
10 HSPUs
5 Power Clean + Jerks, 110lbs
15 HSPUs
Time = 4:15 mins

Rx’d is 155lbs for PC+Js. HSPUs were 5/10/5-5-5. PC+Js were all singles as i wanted to have good form for each lift, mixed in push and split jerks. But not having bumpers sucks!

Cashout:
3x (For quality)
5 Skin the cat
20 Pistols, alternating legs

Db Shoulder Press 3x5

Hotel WOD

Warm-up: barefoot running, push-ups

Total weight:

70 lbs
80 lbs
90 lbs
100 lbs (f)
100 lbs

Did sit-ups and superman’s in between sets (not technically resting but…)

WOD Scaled 20111112

CFWUx3 -PU

For time:
Row 500 meters
20 inch Box jump, 35 reps
Push-ups, 35 reps
Sit-ups, 35 reps
Jumping pull-ups, 35 reps
Back extension, 35 reps
Dips, 35 reps
25lb Turkish Get-up, 10 reps, alternating arms

23:01- took it slow to get back in the swing, first time trying the turkish getup, it smoked me

300 jumping jacks

Time: 4:59

Did them all in 1 unbroken set.

Voted, twice.

WOD 111116

Puppies:
Three rounds for time of:
Run 400 meters
Rest 2 minutes

Time: 12:35

Lots of Stuff
The Pack
For time:
Row 500 meters
20 inch Box jump, 35 reps
Push-ups, 35 reps
Sit-ups, 35 reps
Jumping pull-ups, 35 reps
Back extension, 35 reps
Dips, 35 reps
1 pood Turkish Get-up, 25 reps, alternating arms

20.41

Warm-up: 800m run + 4 flights of stairs
Cool down: 800m run + 200m backward run

Totally gassed when I hit the get-ups. Had to drop the weight and do the last 15 reps with no weight.

Today:
WU -
Run 400m, 1 Round of Cindy
20 PVC Pass Throughs, 15 PVC OHS
ROM Drills
SMR Ant Delt, Sink Stretch, T-Spine Ext

Gymnastics:
5 mins Practicing Muscle Up Transitions -
Squat Muscle Ups, Muscle Up Rows, Seated Muscle Ups

Accumulate 1 min in Tuck Plance Hold (Bent Elbows)
2 sets - 43 secs/17 secs PR
Last time - 32s/13s/8s/7s

Rings L-Sit
30s on/30s off x 6
First 2 rounds Full L’s
Round 3 was 10s full, 20s Alternate 1 Leg L’s
Rounds 4, 5 + 6 were Alternate 1 Leg L’s, last one just about held on

Sprints:
50m x 10 - 90s rest
7.96s
7.84s
7.84s
7.79s
7.88s
7.84s
7.63s - not sure about this one, think i may have stopped a little early?
7.79s
7.79s
7.66s
All done on hard surface, little to no wind
Never done a max 50m sprint before. 50 yard (45m) sprint time is 7.18s. Considering my best 100m sprint is 15.01s, today was shockingly slow.

Cashout:
Tabata Bridge Up
Neck Bridge max hold = 3:00 mins PR

Just a little movement to stay loose for tomorrows Turkey Challenge at MBS Crossfit.

OHS
5-5-5-5-3-3
45#-45#-65#-95#-135#-95#

3:00 of:
Burpee + 8ft Standing Broad Jump
Forgot to keep count…30-40.

Voted twice

I’m willing to help any way I can.  I’m a bit concerned that simply posting the totals each day on the scaled WOD page seems to be showing a negative trend and that’s without plotting the data.  Is there any further marketing, planning and attacking we can do to help improve Jeff’s vote totals at that web site? 

John