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Friday, 06 May, 2011

Posted by Mandee on May 6, 2011   |   20 Comments


Warm-up-

400m Partner Med-Ball Run
Workout-

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments and/or register and submit your results as part of theĀ CrossFit Games Open.

 

20 responses to “Friday, 06 May, 2011”

  1. Hey guys, there was a mix-up between me and Russell on today’s WOD so the WOD I am posting below is the one that will be taught during class today.

    10-9-8-7-6-5-4-3-2-1
    Rep Rounds for time of:

    95# Thrusters
    Pull-ups

    Thanks!

    • Tasha W says:

      Jake – I just shot you an email from my work account about helping me get some questions answered for a potential new member. Will you let me know if you don’t get it – our servers have been really messed up since the storms…. tashawiley@ymail.com

      Thanks!

  2. Tye says:

    5:46 RX’d

    Quick reminder to all the guys. Our next social event is the Kayak/Canoe Trip next weekend, Sat. the 14th. We’ll be doing a 4.5 hour float on the Flint starting about 2 pm most likely. Meet at the gym at 12:15.

    If you can make it, I need you to RSVP to me by tomorrow evening at the latest. You all should have recieved an email with more details a couple weeks ago, but if you have any questions let me know.

    Email is: sigmanu_200@yahoo.com

  3. Larry Lowe says:

    8:34 Jake RX

    All, I want to get some opinions about The Food Challenge. I personally feel that the contest for money is petty given the disaster response needs of our community. I feel that stressing to make sure I eat the exact number of blocks is vain when there are people that are stressing about eating period. Here is what I am proposing:

    Keep the contest rolling, but instead of cash award give the winners three free food workshops or something like that.

    Donate half the cash that was collected to Russell’s mother.

    Donate the other half of the money to a relief organization like Manna House or many others taking donations for food.

    I feel that we have a responsibility to this community, and this is a great step for us to take. We have a direct connection to someone affected by the storm in Russell’s mother, and we all know someone else in the community that had their lives upended.

    Let’s do the right thing with the cash raised for the Food Contest – Awarding money to ourselves for eating clean is silly when people are struggling to eat.

    This is my opinion…. Any Comments?

    • DaveC says:

      I would be 110% behind using the challenge entrance pool to help people who had their lives upended from the storms. I was a little uncomfortable with the size of the winning “prize” anyway, and did not enter the challenge in order to win money.

    • Kristi Simmons says:

      Larry, you should be kissed (by only hot people, of course) for this idea!! What a great idea!

    • Max Mitchell says:

      I absolutely agree with Larry. I’d rather the money go to someone who needs it and especially to somebody that we know was directly affected.

    • Robert S. says:

      Consider it done.

    • Kerri says:

      I think this is a great idea! In the meantime, you guys go and sign up to take her a meal….:)

  4. Jason says:

    I concur with Larry. Today’s workout seemed like Jackie part two. At least I know my shoulders and legs got worked out this week! Now I’m ready for tarpon fishing next week!

  5. Max Mitchell says:

    10:23 as RX’d.

    I’ve always been very curious, but does anybody know or have an idea or formula of how many calories are burnt in a WOD like this?

    • Robert S. says:

      The formula for calculating calorie burning is complicated and reuqires knowledge of Metabolic Equivilants (more here http://tinyurl.com/4xxbcvx
      ). Once you know what the MET is of a given exercise you use this:
      Total Calories Burned = Duration in Minutes x ((MET x 3.5 x your weight in kg)/200).

      However for our purposes I think (force x distance)/time = power is more applicable. This formula is used here:
      http://tinyurl.com/3skw4ob

      Plug in the info, and you’ll get your average power output for the WOD.

    • AJ says:

      eleventy billion…if I had to guess.

  6. Ron Wood says:

    9:18 rx’d – I think Larry’s idea is great

    • Kerri says:

      Ron, I’m trying to convince Pastor Mark to do a WOD with me once we get to Israel!!!!! He says no thank you, and that he will go straight to bed!! You’ve GOT to sell him on CF once we get back!

      Also, I ran into some fellow CrossFitters from Impulse, while we were waiting to board the plane….. Funny how small the world is, when you notice someone wearing a CrossFit shirt!

      Will try to hit CF Israel while I’m there, but it may be tough!

      See you all in about a week!

      • Ron Wood says:

        I’ve talked with him about it and I got as far as you did. He thought I was crazy! Have fun in Israel!

  7. Robert S. says:

    In honor of “Jeremy”

    Three rounds, 21-15- and 9 reps, for time of:
    95 pound Overhead squats
    Burpees

    8:27

  8. Ben says:

    21:52 at 75lbs.