You knew it would be something creative! Thanks to Kelly for finding this workout for us:
“Zombie Helen“
3 rounds for time of:
400 m Run
21 Bodyweight DEADlifts
12 DEADhang pull-ups
Post time to comments.
Coach’s notes: Everybody runs today (unless you have a medical reason not to). If you can’t do BW DL, do 80% your max deadlift. No kipping in the pull-ups, Band pull-ups 18. BONUS – if you do this one with a costume on, you can take one minute off your time!!!
Burpee Challenge = 92 Burpees
10 rounds of:
10 Ring Rows
10 Front Squats
Post time to comments.
Coach’s notes: Rings are at “Support Hold” height; for Front Squats, men use 75lbs, women use 55lbs, Intermediate men use 55lbs, women use 35-45lbs; Beginners use 20lb barbell. Compare to 080612.
For the front squat, get your elbows forward just like Cheryl is doing in the picture. Think of pointing them at the wall in front of you. Keep your elbows up while you squat below parallel to a medicine ball, then drive up with your heels, full hip extension at the top.
CrossFit Total – I sent emails to everyone who is signed up, please reply to confirm your time (morning or afternoon).
Burpee Challenge = 91 Burpees – only 10 days to go! 25 people still in!
Max singles for Shoulder Press
1-1-1-1-1
Post loads to comments.
Coach’s notes: We are looking forward to when the Total is done so we can try some different max efforts! But this has to be done. Same as we did with Monday’s deadlifts, your first effort should be your max from your 5′s, your second effort your max 3′s, then increase to find your max. If you have not done triples, do triples today.
Compare to 3′s 081016, 5′s 081001.
In the picture, Jill N is pressing 65 pounds.
BONUS = 10 minutes of double-unders
“Correcting the Press”, CrossFit Level 2 Cert – video [wmv] [mov]
Saturday: 9am HERO WOD “Erin” – must be able to do standard pull-ups. 10am and 11am regular team workout. Please R.S.V.P.
Burpee Challenge = 90 Burpees
Bring your outdoor running shoes!
“Running Fran“
1K Run
21 Thrusters -95/65lbs
21 Pull-ups
600 m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups
Post time to comments.
Coach’s notes: Intermediate weight is 65/45lbs; Modify further as needed. Band pull-ups are 1.5x (31-23-14); 6AM & 6:45PM crew do Rowing Fran because it will be dark outside (Rows are 1K, 750m, 500m).
Picture shows Peter with the slosh pipe! It was no easy task lifting that thing over head. ~In loving memory of the Slosh Pipe~
*Next Olympic Weightlifting workshop will be Saturday, November 8th, 1:30-3:30pm. Sign up to focus on your Snatch and Clean form. There is room for 12. Non-members $40, members $20, “Unlimited” members FREE.
Burpee Challenge = 89 Burpees
Deadlift
1-1-1-1-1
BONUS = # of Burpees in 10 minutes. Who can do the most?
Post deadlift loads and # of Burpees to comments.
Coach’s notes: Do single deadlifts only if you’ve done triples (or catch up on triples 081014). Plan to hit your max at #4. Then for your 5th effort, try for one more or back it off.
Picture shows CrossFit Mamas Deidre and Amy each lifting 200 pounds, last time we did a max deadlift. They each also lifted 210 pounds. Way to go girls!!
Amy, pictured on the right, recently had her one year anniversary with us! She was invited to CrossFit Mamas by Harlan’s wife Marie. We have enjoyed getting to know Amy, her husband Mike (also a CrossFitter) and their son Mason over the past year. Amy writes, “When my friend Marie first introduced me to CrossFit I never dreamed that I would still be doing it, a year later, and loving it more than any other kind of fitness program I had ever tried before.” Click HERE to find out what Amy has found through CrossFit, more than just physical gains.
Gym challenge of the week = Accumulate 10 minutes of L-sit practice by the end of Friday.
Burpee Challenge = 88 Burpees
Make-up workout today at 1:00. Room for more. Or stop by to catch up on your burpees.
Picture shows our whiteboard with names of those in the Burpee Challenge… 53 started… 27 still in… who will make it to the end??
Video: Kipping Ring Dips? Click HERE to see this and other good, clean fun. Courtesy of Again Faster.
Article: A Thought Experiment by Keith Wittenstein, CrossFit Virtuosity: “Imagine a computer game with two battling athletes. You are able to create an athlete in this game and endow him or her with points for all 10 adaptations: strength, cardio/respiratory endurance, stamina, flexibility, speed, power, agility, coordination, accuracy and balance. There are a limited number of points that you can give each athlete, let’s say 70. Depending on how you allocate the points one athlete will win sometimes and the other will win the other times depending on which adaptations are favored for the chosen task.” Read the rest of the article HERE.
Burpee Challenge = 87 Burpees
“Will” by Harlan.
With a partner, take turns completing the following:
3 rounds for time:
15 Thrusters (2×35/2×25)
20 Box Jumps (24″)
25 K2E
400m Run (together)
While your partner is doing their work, “resting” partner does Burpees. Subtract one second off your time for every Burpee performed.
Post results to comments.
*Upcoming CrossFit Level I certification in Toronto, January 24-25, 2009. These usually sell out in a couple of days. Click HERE for details.
Burpee Challenge = 86 Burpees
Warm-up = Advanced CrossFit Warm-up
-use a barbell for OHS, Good Mornings
-everyone try GHD situps
WOD = Chipper for time:
30 Handstand Push-ups
40 Pull-ups
50 Bell Swings -55/35lb
60 Abmat Situps
70 Burpees
Post time to comments.
Coach’s notes: Sub for HSPU is 30 elevated toe push-ups + 30 dumbbell shoulder press 2×25/2×15, band pull-ups are 1.5x; Intermediate do elevated knee push-ups, DB SP 2×20/2×10, band pull-ups 1x, bell swings 35/25lb; Beginners modify further as needed.
Mystery picture: Whose back is shown?
Burpee Challenge = 85 Burpees
Warm-up = Super Moves (The 9 moves you learn with PVC in our foundation classes)
WOD = Back Squats
3-3-3-3-3-3-3
Post loads to comments.
Compare to 081003 (5s) and 080821 (3s).
In the picture, Tanya G back squats 90 pounds!
Video: Back Squat Geometry, Mark Rippetoe (CFJ Preview) [wmv][mov] Courtesy of CrossFit.com.
Saturday partner workout at 10:00 or 11:00 am at CFR. This one is Harlan’s pick, and it will be a good one! Please R.S.V.P.
Burpee Challenge = 84 Burpees
Warm-up = Animal Moves
WOD = Benchmark Girl “Elizabeth“
21-15-9
Squat Cleans
Ring Dips
Post time to comments.
Coach’s notes: Rx weight is 135lb, women 95lb; Intermediate men 95lb, women 65lb; modify weight further as needed; if you can’t do ring dips, do assisted ring dips or double bench dips.
Ring work starts with the Support Hold. In the picture, Kurt helps Leya get into the Support Hold position (holding your body weight up on the rings). Last week at CrossFit, we had a new guy come try a workout. He said he could do 30 bar dips and wanted to try dips on the rings… he was able to do one ring dip. Come play with the rings at CFR!
Video: “Elizabeth” (Annie and Greg) [wmv][mov] Note: Rx used to be 83lbs for women, but as CrossFit women around the world have gotten stronger, that has been increased to 95lbs. That’s exciting!
Aaron was mentioning another OHS video today, it’s of Nicole (featured in yesterday’s video) performing bodyweight overhead squat x 15 reps. Here it is -[wmv][mov] Both videos courtesy of CrossFit.com.
Burpee Challenge = 83 Burpees