Wednesday, 18 May, 2011

Posted by Mandee on May 17th, 2011

17 responses

Warm-up: Using a pair of dumbbells complete 3 rounds of the following: 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push jerks. Increasing weight for each round. Workout- "Air Force WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap. "Accomplishment of a 10-Year Goal" with Greg Amundson, CrossFit Journal preview video [wmv] [mov]

17 responses to "Wednesday, 18 May, 2011"

Greg Scarpa says:

May 17, 2011 at 2:10 pm

Okay. I was going to take Wednesday as an off day, but it looks to be intense (from a newbie standpoint). That means I have to go. :P

Eric Hedges says:

May 18, 2011 at 12:19 am

All I can say about todays WOD was EPIC FAIL on my part!

DaveC says:

May 18, 2011 at 12:39 am

Oh, don't worry. Intensity is not something Crossfit is stingy with. :)

Larry Lowe says:

May 18, 2011 at 1:25 am

10:53 rx

Great job racing with Mandee and Dean! They both beat me by 3 seconds (1 rep). Great work by everyone in 0600!

Christy Bergin says:

May 18, 2011 at 2:08 am

Is there a 5:30 class today? Something tells me there was a change in schedule because of the meeting.

Dean says:

May 18, 2011 at 3:35 am

10:50 Rx'd, did my first 6am WOD this morning! It really wasn't that bad to tell the truth, but man is it hard to get out of bed at 5:30am. Very fun WOD I might add. I'll probably hit the 6am class the next few wednesdays.

Will Blankenship says:

May 18, 2011 at 6:36 am

88 @ 15 as rxd

I couldn't quite muster up the balls to turn up the boost in the last few minutes. This one was killer. I think the CFT yesterday - even though I only matched my previous PR - drained me half to death. That and twelve 3-minute rounds of sparring last night... I was feeling rough today. Cool wod though. I'd like to try this one out on a day when I'm not so drained.

Russell says:

May 18, 2011 at 6:38 am

Good job to the lunch class. Great to finally get in the gym and coach again- And I'll be seeing the 6am and 7am classes tomorrow morning!

Did this one today:
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

got 9 + 1... Think I could have pushed it to 10 if that had been the best score... I definitely sandbagged this one because I knew what the best score on the mainsite was.

Slade White says:

May 18, 2011 at 9:15 am

What? Only 9? You're such a slacker, Russell. :)

Eric Hedges says:

May 18, 2011 at 9:35 am

Would that be our WOD tomorrow at 0600?

Jake Naumcheff says:

May 18, 2011 at 10:26 am

Eric, no. That will be our WOD on Friday.

Jake

Tye says:

May 18, 2011 at 12:39 pm

The Seven at Crossfit Deleware Valley outside of Philly 41:44 rx'd.

This wod is a suck fest, second time with it. First time was Sept. and I did 4 rounds in 32:00 and scaled the thrusters to 115, so this was a much bigger improvement than I realized at the time. Crossfit works.

Eric Hedges says:

May 18, 2011 at 2:02 pm

http://www.youtube.com/watch?feature=player_embedded&v=rgH_ZoMOht8

Really funny... some language so please beware.