Warm-up:
Spend the first 15 minutes of class working up to a heavy single turkish get-up
Workout:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Dave Lipson: 72-100-135-150-162-167-172-177lbs.
Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs.
James Hobart: 53-53-72-72-72-72-72-72lbs.
Kim Malz: 35-50-60-65-67-67-67(fail)-67-67lbs.
Post loads to comments.
Cool-down:
Spend 5 minutes with a trigger point ball on the triceps
“I Can’t Let Them Grow Up Without a Dad” with Jonathan Edwards,CrossFit Journal preview video [wmv] [mov]
Dave Lipson and James Hobart on today’s WOD – video [wmv] [mov]
REMINDER: CrossFit Games Viewing Party is this Friday night at 6:00 P.M. at the Rauer’s house. If you plan to come either RSVP through the website or through the sign in sheet at the gym. Protein will be provided but please bring a side dish if you plan to attend.
Haha! Good work! Your face says it all!
Crossfit Smash on Wednesday night
25min AMRAP
30 pushups
50ft walking lunge with 20k plate overhead
30 pullups
50ft walking lunge with 20k plate overhead
= 3 rounds + 30 + L +22
Holy shoulder fatigue.
I can’t wait to watch event 1 at the games. Awesome event!
Eric posted 90 lbs, 135 lbs, 145 lbs, 160 lbs, 180 lbs(FAIL), 160 lbs, 160 lbs, 160 lbs, and 160 lbs for Weighted dip 3-2-2-2-1-1-1-1-1
Also did Jerk Cleans
135×10
185×10
205×6
185×8
aka Clean and Jerk…. 🙂
Event 1 sounds awesome, love the programming! This year’s Games are going to be epic. Tye called it with the swim. Like a tri, you won’t win the Games on the swim…but you can lose it.
Well, got some good news and bad news. Good news, I’m going to be an uncle after this weekend; bad news, I’m headed to KY to meet my nephew so I won’t be around this weekend for the games events.
Second bad news, I dislocated my left shoulder last night twice on basehits in my baseball game, good news, it immediately went back into place and isn’t too bad this morning. Hurt like a mother when it happened though. I’m just hoping it won’t mess with my training for very long.
Congrats on the nephew and sorry to hear about the shoulder! Ice it down real good and stretch it this weekend.
45-55-60-65-70-80x-75-80-85x
CrossFit Games 2011 Individual Event #2:
Max L-sit for time (1 attempt)
Max distance softball throw (2 attempts)
Max distance handstand walk (1 attempt with 1 mulligan if less than 5 yards)
Athletes will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.
CrossFit Games 2011 Individual Event #5:
1 rep max weighted chest-to-bar pull-up for load
1 rep max snatch for load
Jug carry for distance in 60 seconds
Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event.
This was my first time doing weighted dips:
45-55-65-75-90-95-100-105-105
50-70-88-96(1)-106-111(X)-100
then,
“Helen”: 10:53
then
Yoga…
now, working the night shift.