Friday, 17 Sep, 2010

Posted by Mandee on September 16, 2010   |   26 Comments

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.

Rich Froning Jr. prepares for the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]

Can exercise make kids smarter?

26 responses to “Friday, 17 Sep, 2010”

  1. Aaron says:

    Is it me or does Froning look a few years younger than during Sectionals and the Games? I wonder if he’s gotten on board with his diet? I remember talking to him at Sectionals and we were talking about dieting. He was upfront that he wasn’t on following Zone or Paleo/Zone. I think at the time of Sectionals his diet consisted of mom’s home cooking, pizza and other fast foods. I remember thinking this guy was nuts because he said he and his buddies were on their way down to Florida for spring break and decided to stop in for Sectionals. Freak.

  2. Patrick says:

    Concerning the picture:
    Looks like the WOD was Linda. Is that the second pull of a power clean? or the finish of a dead lift?

  3. Tye says:

    15:58 rx’d.

    Probably could have gone faster, but tried to pace and keep from hitting complete muscle failure.

  4. Kristi Simmons says:

    I must’ve missed the part in CF orientation where September was National Thruster Month…what’s with all the thrusters, don’t they realize how hard they are for me to do?! Just another opportunity for me to improve I suppose…

    • Patrick says:

      At the risk of raising Russell’s ire, I completely agree. Sometimes Mainsite programming is idiotic. Seems Coach Glassman (or whoever does the programming) occasionally gives the reins to a drunken monkey. I’ve said it before and I’ll say it again, Russell could do a better job of programming for CFHSV.

  5. Aaron says:

    30 minute Tempo run at 80% RPE
    HR % Avg 81

    I really hope my shoulder gets to feeling better with the rest. I’m hating that I’ve missed the last few wods. Hope to get back at it on Monday.

  6. klowe says:

    Enjoy your valid excuse. These thruster WODS are teh suck! I’m beat down….and that is coming off a legitimate day of rest.

  7. Brady says:

    I hate I missed the Team Showdown yesterday and todays WOD. “The Seven” strained my back Wed so im trying to mend it. Hope you all keep pushing through!

  8. Penelope says:

    Thrusters again, really? 11:59 (65#, strict PUs til gone each round, then band PUs).

  9. Robb Dempsey says:

    scaled 115#/band PU 14:25

  10. Brian Strickland says:

    Scaled : 95# Thruster / Orange Band PU –> 14:02

    This is the first time I toughed out 95# on thruster. My poor wrist and arm flexibility make this painful. But now that is over, I am glad I finally toughed out 95# instead of sticking with the same 75# thrusters I have been doing.

    Jake did a great job coaching today – I enjoyed the mini-wod for a warmup.

  11. Russell says:

    Did a little prep for the USAW meet today.

    Behind the neck, or “rack-Jerk”:

    first time doing this movement, as I usually do the Jerk form the front-rack like everyone else. Worked up to 265, hit it after a few misses. Realized that I was actually lifting 275, which I then hit again. This was PR for overhead.

    Then hit 285 on the first attempt, felt good, and went to 295. Missed it, went to 300, and locked out underneath it 4 times but just got soft and couldn’t stand it up. Very frustrating to be THAT close and just too tired to get it. I’ll hit 305 next time I do this.

  12. Russell says:

    Awesome Coaching from Jake today. He helped me with some good cues and got me moving better. It’s always a benefit to have a good eye on you, even if you think you know what you are doing!

    Also got to watch Jake coach Kevin on the snatch and saw some BIG improvements in his movement. This weekend should be awesome!

    • klowe says:

      Jake is a great coach and luckily for him I provide him with lots of things going wrong for him to correct. I was glad to be his coaching “guinea pig” for the snatch clinic tomorrow. Russell and I are both confident in his teaching abilities. For everyone that signed up for the snatch clinic….you should be excited. You will learn a lot but remember to ask questions. I have a weird way of learning and sometimes cannot grasp the correction or que that I’m receiving. Don’t be afraid to say “I don’t know what that means”. I do this often and usually when Russell, Jake, or Tracey simply reword what they are telling me to do….it then makes sense.

      CFHSV is blessed to have great trainers that are extremely knowledgeable, that don’t accept mediocrity, and that hold strict to integrity of scoring and movement standards.

      I was worked enough after an hour of snatch coaching. Fat Fran would have just been a horrible idea to do today. I have a date with short fat Fran tomorrow!

    • Jake Naumcheff says:

      Thanks for the kind words guys. Fortunately for me when you have coaches like Russell, Dennis, and Tracey to work with my job becomes much easier to get a grasp of.

      Also with athletes such as Kevin and the rest of the CFHSV family who are always eager and willing to learn it not only makes all of our jobs much easier but also very enjoyable.

      Looking forward to tomorrow and hope everyone can make it!

  13. Mandee Miller says:

    12:05, thrusters as rx’d, weighted pull ups at 8#

  14. Ron Wood says:

    16:22 scaled thrusters to 105# first 15 then 115# for remainder – Jake added weight when I was doing the pull ups and I didn’t know it until done. He said I was sandbagging… Pull ups were rx’d.

  15. Karen says:

    11:02 rx thrusters, 12lb weighted, kipping pullups.

    HATE to miss the Snatch clinic. PLEASE have more of them after football season!

  16. Kerri says:

    Thrusters rx’ed/Blue Band assisted pull ups
    Good Friday afternoon WOD.

    Resting tomorrow, and going to re-visit Kelly on Sunday.
    (Returning to the 24″ box for that WOD-Everyone say a no boo-boo prayer for me)