800 m run plus W|U X 1
Strength (1’s) Deadlift
100-110-120-140-150 (F)
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps
Walballs (10)
Time 9:11
John Gonzales
800 m run plus W|U X 1
Strength (3′s) Power Clean
100-110-115-130-150
Felt Good – Need to keep those arms straight earlier.
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps (20″)
Walballs (20)
Time 7:11 (something around there)
Tough – First time doing a wallball exercise in my 3 months here… I’ve managed to avoid them – hehe
Thanks for counting my reps Rachel.. You did great in your workout too!
Nice to see the BIG 7:00am Class with lots of new faces!!
Elba
800 m Run
WU X 1
Strength 5’s
35-40-55-60-60 PR (Thanks Kevin for your help)
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps
Wallballs (14)
Time 12:26
And thanks everyone for the encourage, I still have something against the boxes lol, but I will keep practicing!! 🙂
Martine
800 m run
WU X2
Strength: Push press
50-60-70-80-85PR
(PR by 10 lbs!!!!) Yeeha!
I did read that article the other day (great article) and my reponse to that is…I have been trying this way since Dec. 2010 and I see no progression (how can I spend more time on the bar when I have open wounds on my hands? It takes a week to heal)…yet the other way I can do much more and I don’t rip my hands. I will not give up on this one. 🙂
Janine
can i say “told ya Martine!” 🙂
Martine
Ah m’a maudite!!
Why do all the ”crossfit stars” like Heather do it the other way then?? I think we should have the choice. Is it because of security reasons? I feel way more secure with my thums is over, than under…just saying. 🙂
Kevin
I cannot speak for the “CF Stars”, but I can speak from experience.
Having taken the CF Gymnastics Cert from Jeff Tucker, he preaches thumbs around the bar. His main concern is safety. You are more secure when you’re gripping something, especially when a kip is involved.
Here are a few other things…
Do you use your thumb on the barbell? Rings? Yes! So train your grip on the pullup bar the same way.
I’ve also heard many accounts of people coming off the bar because of their grip. Thumbs around is more safe.
If you’re ripping from having your thumbs around, you may be doing something incorrectly, such as using too much chalk or holding too high in your palm. If you position your hand correctly, tears will be a thing of the past.
Time – 8:57
Very frustrating with the ball not touching the wall after the bar. Thanks for counting my reps & encouragement John.. You did great in your workout too for your first time!
found it in the young girl department? I hope you delete your history when you’re done
Steph G
50 slept in Burpee’s
Wu x1
800 m run
strength push jerks 3’s
55-60-65-70-80
WOD
time = 7:45
Tracy S.
1000M Row instead of a Run (due to a hamstring injury)+ WU X1
Strength: Power Cleans (1RM)
65×3 – 75 – 80 ….
Thanks for the tips Kevin. Getting more comfortable… was even hopeful to get to 100# today…but THEN moved the wrong way with the lift and pulled something in my mid-back. Crap! Icing it as I write.
Due to above… had to sit out for the WOD. Crap again! 🙁
Good news is I at least got a good cardio workout with the 1000M row. 🙂
~Rest Day tomorrow~
Jeff
Push Press – 5R
95-115-135
WOD: —> 5:54
Wall Balls felt really good today. …First time I’ve ever said that.
Tracy S.
So I guess that means you’re ready now when it comes up in the Games WOD!
Just popping in to say Miss you’s!! So jealous of all the workouts going on. I cant wait to come back. Torture.
Anywho, Ill be there Saturday with bells on! 🙂 welcome back Jane&Guy! :):)
Chantal L.
Run 800m
WU x 1
Strength 5’s
Front squat 75-80-95-105-115
Wod 14# ball – 10 ft, 20″ box(yay!)
9:56
Jeff
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Jeff
90 pounds for women
Heidi
YIIIIIKES! That is one nasty WOD
Dan
Wow, 11.4 is serious business.
John Gonzales
That’s Ri-dunk-culous.
Jeff
Just one burpee will keep you in the game.
Rob
Is there a junior version of the games for normal people
Gabrielle
hihihi
Gabriel
Bring on them Muscle-ups! I want to finish at least 1 round 🙂
Gabriel
Let me rephrase that, if I can get to the Muscle-ups that will be great!
Heidi
800 m Run
WU x 1 I did all my 10 pull ups unassisted. Broke them in sets of 3-3-3-1, & they were ugly, but still counts 🙂
Dead Lifts x 5
110-120-130-150-150
WOD:
Box Jumps 20″
Wall Balls 14#
Time = 7:57
Looking forward to a rest day tomorrow.
Marc H.
mobility+HSPU+C2B+situps+K2E+KBS+practiced some wall balls
Skipped the strength to let the body recover so stretched with foam roller
WOD with 20inch box and 20# ball at 10 feet
3:35 then waited about 10 min. and did it again with a time of 4:07
John Gonzales
Wow – Nice man!
Marc H.
2 min. plank cashout
Raychell
Run 800m
WU x 1
Strength Front Squats (Back still injured so using lighter weight)
3 sets of 10
35-45-55
WOD:
Box Jumps(black box)
Wall Balls 10#
time = 12:14( I think)
Seriously frustrating workout.Thanks everyone for the encouragement.
Francis
Run 800m
WU x1
Strength: OHS
5x 45lbs – couldn’t increase weight – I need to practice technique
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Push Jerk 5x
115-135×4-135×1-135×5
After a little bit of coaching from Kevin these got a whole lot easier.
WOD:
10-9-8-7-6-5-4-3-2-1 reps
Box Jumps
Wall Balls
Time: 4:34
Run 800m
WU x 1
Strength: Push press
35×5, 45×5, 55×5, 65×5, 75×5
WOD: 10-9-8-7-6-5-4-3-2-1
Box jumps
Wall balls
Time: 8:55
Run 800m
WU x1
Strength: Back Squat
1x 85-100-115-125-150
WOD:
10-9-8-7-6-5-4-3-2-1
Box Jumps
Wall balls (10#)
T = 8:14
800m run + WU x1
Push Jerk x10
65 75 85
10-9-8….1
box jumps 20″
wall balls #14/10ft
9:31 I ♥ Wallballs
800 m run plus W|U X 1
Strength (1’s) Deadlift
100-110-120-140-150 (F)
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps
Walballs (10)
Time 9:11
800 m run plus W|U X 1
Strength (3′s) Power Clean
100-110-115-130-150
Felt Good – Need to keep those arms straight earlier.
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps (20″)
Walballs (20)
Time 7:11 (something around there)
Tough – First time doing a wallball exercise in my 3 months here… I’ve managed to avoid them – hehe
Thanks for counting my reps Rachel.. You did great in your workout too!
Nice to see the BIG 7:00am Class with lots of new faces!!
800 m Run
WU X 1
Strength 5’s
35-40-55-60-60 PR (Thanks Kevin for your help)
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps
Wallballs (14)
Time 12:26
And thanks everyone for the encourage, I still have something against the boxes lol, but I will keep practicing!! 🙂
800 m run
WU X2
Strength: Push press
50-60-70-80-85PR
(PR by 10 lbs!!!!) Yeeha!
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps (20”)
Wallballs 14/8ft
Time – 7:23
Kevin…how can I convince you to let me put my thumbs over the bar. I am willing to do burpees for you, if that’s what it takes….anything!!
Read this post – http://crossfitmoncton.com/2011/04/03/but-i-don’t-like-that/
I did read that article the other day (great article) and my reponse to that is…I have been trying this way since Dec. 2010 and I see no progression (how can I spend more time on the bar when I have open wounds on my hands? It takes a week to heal)…yet the other way I can do much more and I don’t rip my hands. I will not give up on this one. 🙂
can i say “told ya Martine!” 🙂
Ah m’a maudite!!
Why do all the ”crossfit stars” like Heather do it the other way then?? I think we should have the choice. Is it because of security reasons? I feel way more secure with my thums is over, than under…just saying. 🙂
I cannot speak for the “CF Stars”, but I can speak from experience.
Having taken the CF Gymnastics Cert from Jeff Tucker, he preaches thumbs around the bar. His main concern is safety. You are more secure when you’re gripping something, especially when a kip is involved.
Here are a few other things…
Do you use your thumb on the barbell? Rings? Yes! So train your grip on the pullup bar the same way.
I’ve also heard many accounts of people coming off the bar because of their grip. Thumbs around is more safe.
If you’re ripping from having your thumbs around, you may be doing something incorrectly, such as using too much chalk or holding too high in your palm. If you position your hand correctly, tears will be a thing of the past.
Run 800m
WU x1
Strength: deadlifts x 3
175,205,225,245,255
WOD:
10-9-8-7-6-5-4-3-2-1
Box Jumps (20”)
Wall balls (20#)
Time = forgot time
8:36
800 m run
WU X2
Strength: shoulder press x 1
50-60-70-85F-80F-80F
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps (sm & 10 plates)
Wallballs 6#/10ft
Time – 8:57
Very frustrating with the ball not touching the wall after the bar. Thanks for counting my reps & encouragement John.. You did great in your workout too for your first time!
I found this video of Marc.
http://en.video.sympatico.ca/index.php/en/video/entertainment/3/viral-videos/108/all-jokeroo/525/9-year-old-girl-squats-187lbs/900522314001
found it in the young girl department? I hope you delete your history when you’re done
50 slept in Burpee’s
Wu x1
800 m run
strength push jerks 3’s
55-60-65-70-80
WOD
time = 7:45
1000M Row instead of a Run (due to a hamstring injury)+ WU X1
Strength: Power Cleans (1RM)
65×3 – 75 – 80 ….
Thanks for the tips Kevin. Getting more comfortable… was even hopeful to get to 100# today…but THEN moved the wrong way with the lift and pulled something in my mid-back. Crap! Icing it as I write.
Due to above… had to sit out for the WOD. Crap again! 🙁
Good news is I at least got a good cardio workout with the 1000M row. 🙂
~Rest Day tomorrow~
Push Press – 5R
95-115-135
WOD: —> 5:54
Wall Balls felt really good today. …First time I’ve ever said that.
So I guess that means you’re ready now when it comes up in the Games WOD!
TWSS 🙂
Hee hee…that was for Jeff’s comment but you could apply it to Tracy’s too. Ha ha ha ha snicker snicker gfaw choke gasp spew titter cackle snort…
Deadlift x10
135-185-205-225
WOD: 5:03
Box jumps were easier on the 20 inch box.
800m run
WUx1
Shoulder Press x1
105×3-115-125-135-155(PR) yay! 😀
WOD (20#/20″) = 5:47
800 m run
CFWU x 1
Push Press x 1
105-120-135-155-160
Need to keep elbows in front more & keep bar close to the body.
WOD:
10-9-8-7-6-5-4-3-2-1 reps
Box Jumps 20″
Wall Balls 20 lbs
Time: 5:36
Thanks for the push MC, great work 6:30 crew…Oh! Wait great work me!
800 m run
WU X 1
back squat 55×3, 60×3, 65×3, 65×3, 70 x3, new p.r.
10-9-8-7-6-5-4-3-2-1 reps
Box Jumps 2 45 discs & 1 25 disc
Wall Balls 10 lbs
Time: 7:52
Kevin, can you post the video of the mutant 9-yr-old.
Welcome back Jane & Guy!
Oh, never mind. Didn’t read Rob’s post.
Run 800m
WU x 1
Shoulder press x 5: 35-45-55-60-65×3
WOD:
10-9-8-7-6-5-4-3-2-1
Box jumps (20”)
Wall balls (10#)/10ft
Time: 9:17
Just popping in to say Miss you’s!! So jealous of all the workouts going on. I cant wait to come back. Torture.
Anywho, Ill be there Saturday with bells on! 🙂 welcome back Jane&Guy! :):)
Run 800m
WU x 1
Strength 5’s
Front squat 75-80-95-105-115
Wod 14# ball – 10 ft, 20″ box(yay!)
9:56
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
90 pounds for women
YIIIIIKES! That is one nasty WOD
Wow, 11.4 is serious business.
That’s Ri-dunk-culous.
Just one burpee will keep you in the game.
Is there a junior version of the games for normal people
hihihi
Bring on them Muscle-ups! I want to finish at least 1 round 🙂
Let me rephrase that, if I can get to the Muscle-ups that will be great!
800 m Run
WU x 1 I did all my 10 pull ups unassisted. Broke them in sets of 3-3-3-1, & they were ugly, but still counts 🙂
Dead Lifts x 5
110-120-130-150-150
WOD:
Box Jumps 20″
Wall Balls 14#
Time = 7:57
Looking forward to a rest day tomorrow.
mobility+HSPU+C2B+situps+K2E+KBS+practiced some wall balls
Skipped the strength to let the body recover so stretched with foam roller
WOD with 20inch box and 20# ball at 10 feet
3:35 then waited about 10 min. and did it again with a time of 4:07
Wow – Nice man!
2 min. plank cashout
Run 800m
WU x 1
Strength Front Squats (Back still injured so using lighter weight)
3 sets of 10
35-45-55
WOD:
Box Jumps(black box)
Wall Balls 10#
time = 12:14( I think)
Seriously frustrating workout.Thanks everyone for the encouragement.
Run 800m
WU x1
Strength: OHS
5x 45lbs – couldn’t increase weight – I need to practice technique
WOD:
10-9-8-7-6-5-4-3-2-1
Box Jumps
Wall balls (14#)
T = 7:21