Power snatch, 75 reps for time.
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This is my favorite WOD ever. Have fun!!!
Kat, the 4:30 class will be sure to get ‘Randy’ just for you!!! And while I’m at it, I’ll be sure to get ‘Randy’ for you for my first time!!
Thanks Kerri 😉
8:29 as rx’d
It’s killing me having to miss the 7am class. I got a new pit pup over the weekend… I’ve slept a total of about 8 hours in the last 4 days. Little bastard is killing me… 6 weeks old and already biting tires and trying to chew the brick off the side of the house.
If I have to quit work (unless it actually comes to that… then I’m just talking siht) I’ll be there at 11:30. This is one of my favorite WODs. Can’t wait.
Moved down to the amateur strength WOD to build up my squat and bench press.
Squat 3×5 (add 5 lbs to last workout) 300#
Bench 3×5 (add 5 lbs to last workout) 265#
15 x 100 yard Sprints
*30 seconds rest between efforts.
Slowest – :13 fastest – :10, :11 and :12 on most.
Not sure how close I was to 100 yards as I had to eyeball it.
Dropped to the Novice Program. Ouch!
Helluva lot more heavy lifting than Collegiate/Intermediate.
All those 5RMs lifts are hard to recover from (well, for me anyway)
Let’s see how long you can go before stalling…
I say. Hmmm, 6 weeks. Which should add another 30lbs to your back squat.
9:25 as Rx’d. I think I left about 20 seconds on the table from too many breaks.
Will, I am always amazed at what people are willing to do for animals…seriously, I can barely take being up all night with my own children!!! 🙂
Good luck at 11:30…I love this one too! It doesn’t come up often enough!
You better be there at lunch. I have a 54″ box with your name on it!
This was intended as a reply to Will’s post… Stupid iPhone.
I posted everyone’s name who I know got 48 on the far right board in the upper left hand corner. I figured we needed a way to keep track and add a little fuel to the fire since CF doesn’t foster any sort of positive competitive environment… (BAZINGA! that was a joke)
Added my name to the 48″ list. Didn’t try 54″, but I’m pretty sure I wouldn’t have made it… not today anyway.
3:30 as rx’d
PR by 2:29
Strong work man
That’s sick! Good job!
8:12 as rx’ed
6:05 as rx’d
After WOD tried box jumps:
36″ and 42″ box flat footed
48″ with two step jump, but didn’t have balance to stand all way up, but didn’t use hands so i think i can get it, will try again tomorrow pre-wod
6:57 PR by 3 mins.
7:21 as rx’d
No 54″ box at lunch today. I would say that “Randy” is probably not the best warmup for a max effort Box Jump…
7am class smoked this wod (Justin, Ron, Todd, Tommy, Joe C and others I forgot)
I did (75) 95lb cleans 5:01 (shoulder still jacked)
did the 48 box and got up on the 54 but put my hand down. I am pretty sure I can get the 54.
Made up the AMRAP I missed Tuesday:
max rounds in 20 minutes of
10 atomic situps
6 power cleans, 135#
5 + 10m (had about 12 seconds left after finishing round 5…)
Bench Press 5×1
205,225,240,250,260 – First time using a belt. Helped a ton!
100yd sprint x’s 15 will happen after work. Didn’t want to run on concrete and ran out of time.
Thanks Patrick for staying a bit late for the bench spot!
Here is a great article by Dave Castro posted in the CrossFit journal last night on strategies using different forms of the snatch in certain workouts. Pretty good videos in it too.
As Rx: 5:46 (PR)
6:26 as rx’d. (First time doing this workout). I can definitely cut some time off this though. Didn’t push today. Just wanted to start moving again after Regionals. Spent a lot of time resting, chalking, etc. I’d like to get sub-5.
Any CF Endurance athletes out there? The main Crossfit site features Hallie Kulman, a CFE and high school athlete who won 4 Kansas state running titles. Crossfit has most definitely made me a better runner and injury- free for a year- There are so many facets and benefits to Crosfit that are transferrable to most any sport.I was psyched to see an endurance athlete featured!
Good luck to those running the Eurocross this weekend! If I wasn’t preggo, I would be racing right beside you! I’ll take a raincheck, though!
6:08 as rx’d (PR) – I think I love “Randy”.
7:00 scaled to 45 thinking I couldn’t handle as rx’d….really really wish I hadn’t done that. I know I could have gotten that weight up.
I am with Lesha…..loved Randy!
7:55(PR) First timer. Didn’t push through either, kind of like Karen said, so, makes me wonder when Randy will come back around!!
As of tomorrow, I will be a one year old CrossFitter!! What better way to celebrate, than a main site Rest Day!?!?!
I’m hoping the second year has as many improvements, PRs, and limits pushed as the first one!! Looking forward to year #2! Bring it!