Five rounds for time of:
135 pound Power clean, 10 reps
Run 220 meters
David Millar 10:08. Post time to comments.
“Heavy Days” with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]
Rep. Emanuel Cleaver says that global warming scientists should simplify their arguments “to a sixth grade level,” otherwise Americans “don’t get it.”
Power Snatch 5, 3, 3, 2, 2, 1, 1, 1
Strict Pull Ups 3 x 15 – max
Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance
Complete 20 rounds of:
Sprint 10 yards
*rest 10 seconds between rounds
*run with maximal effort
The bars here are really bad for any type of snatch. There is zero knurling where your hands need to be. I think I may have 205 next time if I don’t tire myself out first.
For the broad jumps I just did 10 max efforts. I didn’t have anything to mark and measure the ground.
Nice pic Robert!! I know you represented CF HSV well!!!
15:27 as rx
21:02 scaled PCs to 115#
I apologize for my expletive outbursts during today’s wod. Friggin MU’s sucked today and were incredibly frustrating. I pulled too much with my arms on the PC’s which taxed my arms on the MU’s and then I apparently forgot how to kip…
14:56 – scaled with jumping muscle up’s on high rings; rx power cleans @135lbs.
definitely could have gone on up, but constrained by lack of squat racks (mechanical ones…we sub with humans), weights, & time.
awfully dusty today, too.
Jake & Tracey thanks for your patience & encouragement this morning, the cleans tend to bring out the blonde in me more than anything else! On the upside, I did finish & I did RUN!
sclaed: 115# PC and MU Progression
4 rnds in 30 minutes
Cleans were a breeze, run wasn’t that bad… but the muscle-ups… holy hell, do I suck at those. I spent literally about 80% of my time doing muscle-ups. I can get a few, then my brain locks up and I start missing them. Then I clear my head, knock out a couple more, then I start missing them again. Very frustrating. My lack of consistency over the last couple of months is really showing.
2 rounds + 1 muscle up in 25 minutes. Took 10 minutes to get first 5 muscle ups. But it is PROGRESS!! Total of 11 muscle ups! Tore up my wrists – makes typing a whole lot of fun! Got to remember to keep my hips involved and KIP!
The other parts (cleans and runs) were not really a factor. Knocked them out in relatively good time (as rx’d).
22:03 as rx’d.
3rds in 24:50
subbed 20 pull ups/10 ring dips for muscle ups each round
cleans as rx’d (last 7 RD in round 3 were assisted)
18:56 scaled MU progression…the rest as RX’d
Swelling is back in my left knee so I passed on the running today.
Snatched to 185….got bored with snatches and made up a WOD
Prowler Push low/high w/ heavy tire to other wall and back
5 185 push press (from ground)
5 muscle ups
13:00 – gave about 75% effort due to vacation hangover
-fun WOD though. I recommend.
20:21 Scaled Muscle Up Progressions, the rest As Rx’d… barefoot on the runs.
(I’d rather run barefoot than lift with shoes on.)
MU progression, Clean/Run as rx’ed
Karen (as in one of the ‘girls’)……your a$$ is mine!! =o)