Saturday 090530
“Are we there yet?”
100 each of:
Dumbell snatch each side, 35/25 lbs
Box jumps, 24/20 in
Thrusters, 75/55 lbs
Pull Ups
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“Are we there yet?”
100 each of:
Dumbell snatch each side, 35/25 lbs
Box jumps, 24/20 in
Thrusters, 75/55 lbs
Pull Ups
Post time to comments.
May 29th, 2009 on 8:40 pm
This is a joke, right?
May 29th, 2009 on 8:45 pm
Is that 100 each side = 200 total? If so, I can’t wait
May 29th, 2009 on 9:01 pm
Too bad I am going to be dirt riding in SoCal.
May 29th, 2009 on 9:24 pm
This must be something Dan programmed, and I assume we’re going to get the scaling lecture before the workout.
Assuming the trend continues, on Sunday he’ll program something like “Clean and Jerk, 400#, one handed, 500 reps each arm” and then we’ll be told to “scale appropriately”.
And then Lee will do the entire WOD rxd while I’m taking a break between snatch sets.
May 29th, 2009 on 9:28 pm
LOL!!!! we are so dead
May 29th, 2009 on 9:34 pm
Barrie, great points. all of them.
Let the scaling begin…
May 29th, 2009 on 11:32 pm
LMAO Barrie!
And by scaling, do you think jumping pull-ups will count? 
May 30th, 2009 on 8:09 am
Ha, well that’s one way to enforce scaling. At a yoga teaching cert in georgetown, so I’m going to miss this fun. But don’t worry, I wore a crossfit shirt so they know what’s up.
May 30th, 2009 on 8:38 am
I’m gonna miss this fun too.
Did the main site WOD from a few days ago instead: 30 muscle-ups for time – 7:22. Followed by max rep push-up: 65 and max rep C2B pull-ups, 20. beautiful morning to ya’ll
May 30th, 2009 on 8:59 am
I am going to miss this today too. Combination of I have a basketball game and sore from yesterday’s workout.
Also, just to throw it out there – A few of us are going to hit up Champs in Pentagon Row for all the games tonight. They have alot of TVs so all games (basketball, hockey, and baseball) will be on. We will probably go around 7/7:30ish to get a table/bar spot. Please join if you want too!
May 30th, 2009 on 9:46 am
Tomorrow is an AMRAP – so scaling is built in.
Although this looks awful, I actually think some of you are going to surprise yourself on this one (well, besides the 100 pullups – no real surprises to be had there – please scale “appropriately”) . . .
And while I did intend for people to really scale these workouts, the fact that “scaling” has become the buzz-word and a topic for conversation for the month was an unintended, though I view a positive, side effect. Scaling should always be “en vogue.”
May 30th, 2009 on 10:33 am
Scaled:
70 barbell snatches, 45 lbs
50 box jumps
30 thrusters, 75 lbs
30 pullups
28:40.
Preceded by CrossFit Strength Bias:
Back squat 3RM: 205 lbs (PR) and 20RM: 105 lbs (PR)
May 30th, 2009 on 10:42 am
50 25# DB snatches (each arm)
50 box jumps
50 55# thrusters
50 pullups
27:39
May 30th, 2009 on 10:42 am
Tried to go for 75 reps across the board on each exercise. I found out somewhere in the middle of this WOD that my scaling sucks pretty bad. Mike R graciously cut me off at 35 minutes with 25 pull ups left.
Ended up doing:
75 DB Snatch -25 lbs
75 Box Jumps – 20 inch (threw some step ups/downs in there)
75 Thrusters – 65 lbs for 20 reps then 45 for 55 reps
50 Pull Ups
35 min
May 30th, 2009 on 11:00 am
50 15# DB snatches (each arm)
50 box jumps
50 35# thrusters
50 pullups (thin bands)
30:46
May 30th, 2009 on 11:23 am
19:16
Super Scaled:
50 DB snatches 20#
50 box jumps
50 thrusters 35#
50 pull ups – tan band
May 30th, 2009 on 12:06 pm
Scaled:
80 right hand DB snatches (15#)
80 left hand DB snatches (15#)
50 box jumps
50 thrusters (45#)
50 pull-ups (blue band)
=19:31
May 30th, 2009 on 12:20 pm
why won’t my gravatar work??
May 30th, 2009 on 12:23 pm
It works Colleen!
I decided to do what Paul and Rich did:
50 each of:
Dumbell snatch each side, 35 lbs
Box jumps, 24 in
Thrusters, 75 lbs
Pull Ups
18:29
This one was pretty tough. Props to Guch for doing the snatches unbroken and Robb for doing it almost Rxd.
Totally unrelated, but if you like Pixar movies, go see Up. Best movie I’ve seen in a while.
May 30th, 2009 on 12:40 pm
I followed Paul and Rich too.
50 reps each.
17:00
May 30th, 2009 on 1:04 pm
Scaled to 50 and did 20 lb dumbbell snatches…my excuse is that there were no 25lb ones left
21:48
May 30th, 2009 on 1:32 pm
Great job to everyone who tackled this pig this morning. You all put forth some great effort and scaled appropriately!
May 30th, 2009 on 1:32 pm
Great job to everyone who tackled this pig this morning. You all put forth some great effort and scaled appropriately!
May 30th, 2009 on 2:08 pm
50 DB snatches 15#
50 box jumps
50 thrusters 35#
50 pull ups (blue band)
19:00
note to self – maybe should have upped weight a little for DB & thrusters
May 30th, 2009 on 2:47 pm
50 reps at RX’d weight except for 25# on snatches but did squat snatches until Jon set things straight.
17:00
May 30th, 2009 on 3:23 pm
50 each of:
Dumbell snatch each side,25 lbs
Box jumps,20 in
Thrusters,35 lbs
Pull Ups ( 1st 10 kipping, rest with tan band)
May 30th, 2009 on 4:10 pm
50 each of:
Dumbell snatch each side, 35 lbs
Box jumps, 24 in
Thrusters, 75 lbs
Pull Up
16:24
Get job Rich, Barrie and Guch
May 30th, 2009 on 4:20 pm
“Are we there yet?”
25 each of:
Dumbell snatch each side, 20 lbs
Box jumps, 20 in
Thrusters, 45 lbs
Pull Ups
12:16
May 30th, 2009 on 5:00 pm
Scaled to 50
DB snatch #25
Thrusters #55
Box Jump 20in
Pull Ups no band
22:10
May 30th, 2009 on 5:09 pm
Something like 19:56, scaled to 50 reps at Rx’d weight
May 30th, 2009 on 5:32 pm
Also meant to say I scaled to 50.
May 30th, 2009 on 5:36 pm
thank god for rest day…
May 30th, 2009 on 6:08 pm
I want to thanks to Jon for a really great seminar this afternoon. (and Jimmy and Dan too ). It was well organized and I think we all came out of it with a much better understanding of the movements.
I hope that we will continue to use the video camera in our WOD’s. I love that there are no mirrors in CrossFIt but the video is such a great tool.
Thanks again and I hope to see some of you at Champs tonight.
May 30th, 2009 on 6:24 pm
I second Erin’s comments. Thanks to Jon, Jimmy, and Dan for a GREAT seminar!!! I learned a lot, and am really looking forward to the seminars to come!
May 30th, 2009 on 6:26 pm
I second Erin’s thanks, it was a great seminar and very well run. Just need to work on the A to M ratio … Something I will be thinking about in the future..
May 30th, 2009 on 6:37 pm
When is the POSE running seminar? I really want to attend that one and I hope it is not when I’m vacationing in Puerto Rico.
May 30th, 2009 on 7:13 pm
scaled to 50
15lb snatch, 35 lb thruster, blue band
24:15
May 30th, 2009 on 7:28 pm
Great job today at the seminar today. I want to encourage you guys to give any feedback you have to either myself, or one of the other coaches. I especially appreciate any improvements you would like to see the next time around. Great work again.
May 30th, 2009 on 7:44 pm
Nice scaling to everyone today on the WOD.
Also, great to see so many people at the lifting seminar. Feedback encouraged. As Jon pointed out, the main purpose is to learn what you should be doing, and learning the drills to make that happen (aka, fixing “involuntary” errors), and focusing on the biggest chinks in your O-lifting armor with the proper drills.
So I guess I’ll start at the bottom with the ole’ A to M ratio . . .
May 30th, 2009 on 8:26 pm
Let’s go CAVS
May 30th, 2009 on 8:36 pm
This was a banshee of a workout. I thought I would try to scale at 75, but I quickly dropped to a more realistic 50. I did 30lb. dumbbell snatches, 65lb. thrusters and used a blue band for pullups.
26:30
May 30th, 2009 on 9:33 pm
Hey Guys!
Just checking in from my L1 in KS…I HIGHLY encourage any of you who are thinking about going to a cert to DO IT! I am having an amazing time, meeting some awesome people from all over the country and learning a ton.
WODS…
Bottom to Bottom Tabata squats – 96 total
“Baby Fran”
21-15-9
20# medball cleans
Paralette Pushups.
It was a good day.
May 30th, 2009 on 10:16 pm
Scaled to 50
Thrusters: 20 @ 45, 30 @ 35
Green band pullups
Finally beginning to feel semi-human after being sick all week, though I’m pretty sure I was sweating NyQuil during this WOD.
May 30th, 2009 on 10:36 pm
1634. 65#, scaled to 30 except for box jumps – 50
May 30th, 2009 on 10:54 pm
Oops – forgot to post my time. 22:05 (or something like that)
May 31st, 2009 on 1:21 am
Scaled to 50 reps of each at rx’d weight/ height.
24:XX, maybe 24:32? Something like that. Tried to keep up with Barrie and Guch, but that proved futile after Guch flew through the DB snatches. This was a hard one to come back to after a 3-day hiatus (and back not quite fully recovered).
May 31st, 2009 on 11:03 am
75 1 arm snatch 20#
75 box jumps
75 thrusters 35#
50 pull ups blue/green bands
29:41