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Tuesday 100216
BLACK BOX WOD:
(From the Mid West Sectionals)
WOD 1: "THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.
TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice
6:00 - 6:40pm: Saturday's Max Snatch WOD
6:40 - 7:20pm: Sunday's 8-Minute AMRAP: HSPU's, KB Swings, GHD Situps
7:20 - 8:00pm: Monday's 2209 CF Games Chipper WOD
5:30pm: No WOD Class (Rest Day)
6:30pm: Black Box WOD and Skill: Handstand Push-ups
7:30pm: Black Box WOD and Skill: Handstand Push-ups
8:30pm: Black Box WOD and Skill: Handstand Push-ups
The truth about lactic acid
Melicious's dino-chow recipe round-up
Two-leg squats vs. modified single-leg squats
Efficient walking
Is soda the new tobacco?
Re-branding the paleo lifestyle
The fast food mafia, cartoon-style (via)
2 great podcasts on stress
Made up Sunday's WOD.
8 min AMRAP:
4 HSPU
2 pood KB swing, 8 reps
12 GHD situps
As Rx'd:
5 rounds + 4 HSPU + 4KB swing
Great work by everyone doing the Air Force WOD this morning! Nice work guys!
11:55 (45# OHS, 55# everything else)
Pull-up challenge: 1106
Air Force WOD RX, 95#
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
burpees every min
17:26
(ALMOST) NEW CROSSFIT SHOES FOR SALE
Puma Cortlandt II XC
Men's 9.5
red/silver/black
http://www.zappos.com/images/733/7331254/7954-515807-p.jpg
I bought these specifically for CrossFit. They are lightweight cross country racing flats with thin, minimally-cushioned soles, and they are favored in the CF and Pose running communities.
They've been worn only once for fitting. There's a little bit of gravel encrusted in the treads that I couldn't completely wipe away, but there's no visible signs of wear on the outsole. Also, there's a slight smudge marking on the right heel.
I think Pumas normally go for around $70. I'm selling these for $25. Let me know if you're interested.
Sizing supposedly runs a little small, so if you normally wear a size 9, this may fit you.
Working out in a hotel Gym in Miami, so I did a modified version of yesterday's (which still smoked me completely), could not find a reasonable sub for cleans. This was an exceptionally fun WOD to do in a hotel-globo gym.
30 toes to bar
30 Bench Jump
15 Dips
30 40# DB Push Press
30 Double Unders
15 55# DB Thrusters
30 pull ups (35lb assist)
30 Burpees
75 walking lunge 25# plate overhead
34:45.
Time was somewhat extended as I had to wait for a 12-year old kid who was hanging out on the gravitron/pull up bar.
The previous day there was a guy in front of me wearing wrap-around sunglasses doing 35# curls and saying "awesome" after each rep.
It was Miami after all.
Shoulder was still extremely sore from yesterday's WOD, so I just did deadlifts today.
225 x 5
245 x 5
265 x 5
285 x 5
305 x 1 x 1 x 1 x 1
Airforce WOD with the crew this am. 16min even
had to scale the last 10 of my OHS to 65#, need to work on those.
I was just going to send them back to Zappos, but if anyone wants to buy a pair of Nike Free 5.0 in Woman's size 9 in black, never worn, let me know. I ordered them and my feet are just not the right shape for the shoe.
Jeff
i am interested, if you can leave them at the box so i can try them on. if they fit i will leave the $ at the front desk. I might stop in tonight, not sure but i will definitly be there tomorrow am
thanks
Rion,
If you see this, shoot me an email at craigfreel AT gmail DOT com and we can discuss what I was talking about Friday. Couldn't find your email anywhere
Air Force WOD RX'd
10:58
brian
I'll be at the box tonight. If I don't see you, I'll leave the shoes for you in the morning.
OPT WOD from Sunday:
A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00
A. 7
B. 7
C. 8
D. 4
made up the chipper
subbed:
115lb cleans, 95lb thrusters, 25lb plate lunges
everything elsed rx'd
32:09
happy i got the muscle ups, never did anywhere that many in a row before
8 min amrap handstand pushups/2 pood kb swings/ghd sit ups 6 rounds + 4 hspu + 8 kb swings + 7 sit ups
oddly enough did the air force wod at home on saturday...as rx'd 9:26
air force wod @80#, down to 65# after failing ohs #6 twice. 18:54. paleo lent starting tomorrow after 16" pizza and 3 beer mardi grad dinner.
*gras ... sticky keyboard