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Thursday, 21 Jan, 2010

Posted by Mandee on January 20, 2010   |   26 Comments



3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Post time to comments.

FilFest 2010

Day 11 of the Zone Diet challenge. It’s almost been two weeks now, how do you feel during your workouts? Better, Worse, or the same? Are your times/weights going up, down, or staying constant?

26 responses to “Thursday, 21 Jan, 2010”

  1. Garth says:

    As most of you heard, I am moving back to Tampa on Sunday. I have really enjoyed Huntsville in the 11 months I have been here. Most of all, I will miss all the great people of Crossfit Huntsville. It is the people that make this such a great community. I am always in awe of what all of you do every day in and out of the gym. I am sure you will see me back for a WOD or elsewhere in the future.

    Weather permitting, I will be skydiving on Saturday at Skydive Alabama in Cullman. If any of you have ever wanted to skydive, I would love to take you for a jump. If so, let me know or call them and make a reservation at (256)736-5553.

    I will be at dinner on Friday and possibly out for a little Saturday night. I hope to give my best wishes to all of you before I take off.

  2. Larry Lowe says:

    14:36 as rx’ed

    Quickly burned up the hip flexors.

  3. Craig Herr says:

    12:39 as rx’ed

    Garth best of luck in the future! I am sure you will be back around Huntsville sometime.

  4. Jake Naumcheff says:

    6:52 as rx’d

    Apparently there was some disagreement on the mainsite as to whether or not the cleans should have been full squat cleans or power cleans. If any members of the gym or any one who checks this site to compare times is wondering, this WOD was performed with power cleans. I did this one after the 7 a.m. class and in all fairness to Justin my bar was set up much closer to the GHD machine than his which is more than likely where I made the time up.

    Garth, I wish you the best in the future. You are a great Crossfitter and an even better person. You will be missed. Also there’s a good chance I’m gonna take you up on that skydiving offer!!!

    • joshg says:

      There is always disagreement on the main site blog. But it is just that, a “blog”(filled with opinions), no matter how good or bad they may be. We, CFHSV trainers, aim to facilitate a balanced mix of all movements performed, especially when it comes to a movement like the clean. Today was power cleans, in the near future we will ask for squat cleans. As long as you are varying the movements and providing different degrees of difficulty/intensity within the program, the purpose is achieved. Also, the fact that there were GHD situps coupled with the power clean is already asking alot out of your core and glute/hip function without adding in a full front squat! Just my humble opinion.

      Excellent work at the 6 and 7 am class by the way, the standard was set this morning by all who participated.

  5. Justin says:

    7:15 as rx’d
    3rd round of ghds was awful

  6. LeshaS says:

    15:09 as rx’d. Hips = ouch.

  7. joe c says:

    17:00 scaled 105

  8. lynn.curry says:

    I unfortunately have lost a few pounds, but I feel stronger – I can also feel my glycemic levels are more stable. I have turned to throwing some more fats in during the day in the form of nuts ( Almond butter in yogurt is actually pretty decent)-while keeping Protein and Carb blocks the same-

    We have been experimenting with some great recipes- it’s getting easier! I also discovered the brand gardein – meat free and the perfect zone ratio per serving size,
    Lynn

  9. Will Blankenship says:

    9:54 as rx’d

    GHD’s slowed me up. Sciatic nerve pain holds me back a lot on these. I think if I had setup my C&J station over next to the GHD benches I would have knocked a full minute off my time. Can’t wait to see this one again.

  10. Will Blankenship says:

    BTW, Look at todays pic on the main site. Has anybody else noticed that the static-hold that guy is doing is not actually a static hold… he’s in motion. Look at the shoe laces on his right foot… they’re in mid flight. Hmmm… looks a little poser-ish to me.

    • Kerri says:

      Good eyes…yes, I noticed it last night when I looked at the pic too!! Nevertheless, I can’t do it, in motion or not, so he still gets ‘some’ Kudos from me!!! =o)

  11. Russell says:

    Lynn, just out of curiosity, does that mean you are doing something like 10 blocks carb, 10 blocks protein, 20 blocks fat per day? or less/more fat? It’s good to track that stuff even if it’s changes made in response to a negative effect. If you are still running a great deal, your activity level may be substantially higher than the average CrossFitter and you will need more total daily calories. Don’t view weight loss, even rapid weight loss as a scary or bad thing though, it is a common side-effect of low-carb diets and usually equates to less water retention, not less muscle or tissue.

  12. Russell says:

    When the main site says “clean” 135 pounds, do they mean squat clean or power clean?

    The answer is yes.

  13. Craig Herr says:

    Russell you feling better?

  14. Slade White says:

    This one was a disaster today. GHD’s left me with so much pressure in my head, I thought I was going to faint through half of the workout. Also got sloppy on the cleans and gashed my shin to the point of bleeding like a stuck pig (don’t worry I whiped everything down with the clorox whipes) so I had to run to get a paper towl to stop it. Power cleans felt good, GHDs felt horrible.

    15:20

  15. Mandee Miller says:

    12:52 as rx’d

  16. tracey says:

    11:40 @ 85#…plenty of arm pulling goin on.

  17. Zak says:

    Squat 5×5 (set new PR)
    235,245,255,265(PR), 275(2)
    Bench 5×2
    255,265,275,275,275

    Complete 4 rounds of:

    Complete the cycle 7 times:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Good Morning

    *Do Not Drop The Weight. Do Not Set It Down.

    *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

    *Rest 90 seconds between sets.

    Used 135# and dropped the bar 6 times.

  18. Kerri says:

    9:35 as rx’ed

  19. Patrick says:

    As Rx 14:14

  20. Garth says:

    CF FB
    Squat 5×2
    315 (1), 275, 275, 275, 275
    Bench 5×5
    225 for all

    WOD Complex
    Used 95# for 3 rounds and 115 for 1 round, did not drop bar. Could have probably done 115 through

  21. Barry S says:

    15:48, 115# & half GHDs

  22. Russ says:

    3rd Rds
    75-85-95 (changed plates twice*)
    30 abmat situps- pulled my R hip flexor during 1st round of GHDs.
    *wrist still sore from last time we did squat cleans.

  23. Katie says:

    12:27 (I can’t remember the exact seconds)
    at 85#