Yesterday, Joanna and I met with a few other CrossFit owners for a few hours. We were going to talk about the upcoming Sectionals, but we don’t yet have enough information from “the top”. All we know is that Sectionals will be held over a 6-week period. People have the option of videotaping the workouts and sending in their submissions to be evaluated. The other option is to go to a ‘registered affiliate’ to compete, which is basically your own gym. When we are given more information, you will be the first to know.
However, we did have great discussions about our respective affiliates, best practices, fundamentals, strength rotations, and scaling, amongst other things. It’s nice to hear what others gyms are doing, picking up a few tips or tricks, and bringing it back home. I had a great time sharing ideas and having conversations with the awesome trainers from other boxes. Can’t wait to do it again.
Strength – Thrusters 1RM
In 10 minutes, do 200 double unders. With the remaining time, AMRAP of 10 Thrusters and 20 Lunges.
Good thruster video – http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
WUX2
Strength: Thrusters 1RM
45-55-65-75-85-90(F)
WOD
In 10 minutes:
400 skips (scale)
Then AMRAP
10 Thrusters-45#
20 Lunges
1 Round
Made sure knee was to ground with each lunge…still using hands on legs
Steve (M/35/195)
CFWU x 2
Thrusters (1rm @ 0.95 of ?)
65, 75, 85, 95, 105, 115, 125, 135, 145 (did not reach failure within time)
WOD (in 10)
520 singles
30 double unders
Then (AMRAP) 1R + 7r
10 thrusters @ 80#
20 lunges
Cashout
1 min plank
Need to work on shoulder mobility and start to diversify the strength rotation.
Wu x2
Thrusters practice
35-40-45-50-55…85
WOD in 10 mins
600 singles
Amramp
10 thrusters # 45
20 lunges
= 1 round + 10 thrusters + 10 lunges
Lunges where stronger than last week 🙂
WU x2
Strength: —
WOD:
In 10 minutes:
do 200 double unders.
With the remaining time, AMRAP:
-10 Thrusters (subbed Front Squats (45#); shoulder)
-20 Lunges
= 3 rounds
It was great to see everyone yesterday!!! Lots of great conversation and of course some good laughs too. 🙂
Joanna – hope you got some fun ideas for your wedding yesterday.
WU x2
Thrusters
45 65 75 85 95 100(F) 100 105
(Would like to try 110..didn’t have time this morning. Didn’t think I’d even get to 105 so I’m happy with that!)
Wod @ 55#
3 Rounds + 5 Thrusters
Felt great this morning! Glad I took last week off..Rest time is important!
Meeting yesterday was fun! Thanks to those who made the drive here, it was nice to see all of you. Lots of good ideas being tossed around..and a yummy lunch 🙂
Inspiration Monday…
RIP Jack Lalanne
http://en.wikipedia.org/wiki/Jack_LaLanne
“How do you build up your bank account? By putting something in it everyday. Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I’m going to be inferior tomorrow, it’s that simple.” JACK LALANNE.
WU x 2
Strength: Thruster : 1 Rep max
45-65-75-85-95-105-110-115-120-125(fail)
My right shoulder felt a little sore in the beginning, but it seemed to work itself out.
WOD:10 minute WOD
200 double under’s
AMRAP with remaining time:
10 thrusters (60#)
20 lunges
3 rounds + 5 thrusters. This was another pain storm from beginning to end for me, but I still liked this WOD.
Kudos to the a.m. crew this morning for getting ourselves out the door with a -38 degree temperature!!!
WU x 2
Strength: thrusters 1 rep max
45-55-65-75-85-90(f)
WOD 10 min
600 singles then
AMRAP of 10 thrusters (45#) & 20 lunges
Total: 2 rounds + 4 thrusters
CFWU x 2
Thruster (1RM)
95-115-135-145-155-160-165-170-175-180-185
WOD: In 10 min do:
600 singles
10 thrusters #95
20 lunges
1 rounds + 8 thrusters
Good work everyone!
WU x 2
Thrusters – 1RM
45-55-65-75-85(PR)-95(F)-95(F)-90(F)-90(F)
WOD:
In 10 min., do…
200 Double Unders (49 in a row PR)
Then AMRAP with remaining time:
10 Thrusters @ 50% of 1RM (45#)
20 Lunges
3 rounds + 10 Thrusters 🙂
WU X2
Strength: Thrusters
45-55-65-70-75-80-85- 90(f)
Need more work on the “thrusting” part – I tend to be in slow motion 😕
WOD: In 10 Minutes….
600 Singles
THEN: 10 Thrusters @ 45# + 20 Lunges
==> 2 Rounds + 1 Thruster
Winded from the skipping; but actually kinda liked this one. 🙂
CFWU x 2
Strength – Thrusters 1RM
Made it to 155 and failed and went back to 150.
WOD – In 10 Mins
200 Double Unders
then 10 Thrusters 75# and 20 Lunges
1 Round and 8 Thrusters
1 min plank
WU X 2
Strength-Thrusters:95-115-135-155-175-195-205-215-225(F)
WOD-10MINS
600 singles
then: 10 [email protected] lbs
20 lunges
1 round and 10 lunges
cash out 1 min plank
CFWU X 2
Strength 1 RM Thrusters
45-55-65-75-85(sloppy)-85(F)-85(PR)
WOD – 10 mins
600 singles
then 10 thrusters @ 45lbs
20 lunges
1 round + 18 lunges
Cashout 1 minute plank
CFWU X 2
Superman Bird Dog exercise: 3x5reps/each leg
Strength Thrusters 1RM
45×5, 65×5, 85×3, 95, 115, 135, 145, 155, 175, 180, 185, 195, 200(X)
WOD – 10 mins
– 50 Doubles + 450 Singles
– AMRAP (remaining time)
— 10 thrusters @ 95#
— 20 lunges
1 round + 10 thrusters
Cashout: 1 minute plank
I experienced a Christmas Miracle tonight – one month late, but still …1 real pull up!!!!
Thruster 1 RM
65-75-85-90-95-100-105(f)
WOD
400 singles
then 10 thrusters at 50#
20 lunges
2 rds + 1 thruster
just a tip for all my fellow lady crossfitters…..if you are like me and leave your gym bag in the car while you are at work….things are a tad cold when you put them on. Since it was -39 today, I knew that sports bra was going to be hellish….so, in an effort to avoid that, I drove to CF with my bra on the dash (right over the heat vent) and cranked the heat…..it was quite pleasant getting dressed for class tonight….also, when you stop at the red light, you can tell it is quite a conversation piece for others 🙂
YAY ANGELA!!! Congrats on your pullup!!!
Congrats Angela!
YAY Angela!!!! Congrats on the pull up AND the warm bra! 😀
ditto!! congrats girl!! 🙂
thanks for the tip! heehehe.
AWESOME Angela!!
Congrats on the pull up and great tip!
WAY TO GO ANGELA!!
Woohoooooooo!!! Congrats on your pullups Angela 🙂 I knew you would get it soon 🙂 And a big thanks for the great tip on warming up the sports bra in this cold weather 😀
Awesome Angela! Congrats! 😀
The tip could be used by men for tighty whities or even a bro if they have one!
WHOOOOOOOOO HOOOOOOOOO That is huge!!!!!!!! (the getting the pullup)
Congrats Ang. You made it look easy again
Awesome Angela!
WU x 2
Strength: 1 RM Thrusters
45-55-65-75-80
Could have lifted more, but I was starting to feel my lower back. It’s doing much better, but am going to take it easy for a bit longer.
WOD: 10 Minutes
50 Double Unders + 450 Single skips
then
10 thrusters (45#)
20 lunges
2 Rounds + 6 thrustes
That was a good one. It felt like the skipping took FOREVER.
Thrusters
95-115-135-155-175F-175-185F
WOD: 3 Rounds @85
WU x2
Strength: Thrusters x1
55-65-80-85×4(my technique was off, so I did a few more)-95(F)-95-100(F)
WOD: with 100 Double Unders and 300 Skips
1 Round + 3 Thrusters.
The first 50 DU went really quick, so I thought I could make the 100…didn’t go so well. Next time I will try to judge my time better.
On a bright note, I PR-ed on my DU at 27.
Oh, Thrusters were at #45
27 DU in a row?! woow!! awesome!
my pr’s 17.. i would be so happy with 27…. 😀
Congrats on your DU pr Mel 🙂
CFWU x 2
Thrusters 1RM
95-135-155-175-185-195-205-215-220(F)
WOD @ 115# – 3 rounds + 2 thrusters
cashout : 1 min. plank + 750m row @ med. intensity
WOD @ 110#!!!!!
WU x 2
Thrusters
15 – 20 – 25 – 30 – 35 – 45
WOD – 10 mins – 2 rounds
300 singles
10 thrusters (20lbs)
20 lunges
cashout 1 min. plank
Warm up x2
Scaled – for knee
Strength – Push Press 45-55-60-65-70-75-80-tried 85F
10 lb PR!
WOD – (scale)
300 singles
10 Push Press (#45)
15 kbs (#30)
3 rounds
1 min cash out- plank
CFWU x 2
Thruster (1RM)
95-115-135-135-135-145-155-165F
WOD: In 10 min do:
600 singles
10 thrusters 75#
20 lunges
1 round + 10 thrusters + 10 lunges
Thrusters need work!
WUx2
Strength- Thrusters x1
45×5-95-115-135-155-165-175(f)-175(f)
WOD:
In 10min do:
50 DU’s + 450 Singles
10 Thrusters @ 85#
20 Lunges
1round + 5 Thrusters
DU’s slowed me down greatly but stuck to the 50.
Was a race against time to get to the rest.
Fun one!
Great job 6:30 crew!
WUx2
Strength 1’s
Thrusters: 65-80-95-105-115-125(F)
WOD:
In 10min do:
50 DU’s + 450 Singles
10 Thrusters @ 55#
20 Lunges
Got to 10 Thrusters, but yay for doing 50 double unders in a wod! 😀
Awesome job on the DUs Chantal 🙂
WUx2
Thrusters
95×5 115×1 135×1 145×1 155×1 165×1 170×1
WOD
200 DU
10 Thrusters at 85#
20 lunges
2 rounds 11 lunges
Thrusters – 1RM
65-85-95-115-135-155-165-170(F)
WOD:
In 10 minutes…
200 Double Unders
then AMRAP in remaining time:
10 Thrusters (85#)
20 Lunges
2 Rounds + 1 Thruster
Matched PR of 55 DUs.
Had a Fran cough afterwards and took awhile to recover. It’s weird to say but I miss running.
Warm up and
100 burpees
Strength 1RM thruster
135-185-205-215-225
WOD in 10 mins
200 skips
Amrap
10 thrusters 115 lbs
20 lunges
3 rnds 5 thrusters.
1 min plank
wu x 2 (yellow band pull ups)
strenght: thrusters
65-95-100-115-130(f)
WOD:
In 10 minutes…
100 Double Unders + 300 singles
then AMRAP in remaining time:
10 Thrusters (65#)
20 Lunges
= 1 round
Cash Out: 1 min plank
Thrusters 1RM
75-95-105-120-130-135(PR)-140(f) (more of a mental thing I think, they make me nervous for some reason!)
WOD with 70lb
4 rounds + 7 thrusters
Great workout… oh and was happy with my DU, did them in about 3:20… an improvement for me for sure!
sorry… late on the reply.. but ditto about the meeting. It’s always great fun to see you guys again. Looking forward to our next meet. 🙂