Be glad it’s just one round

Friday 120127

A: Deadlift: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%

B: For time:
Run 800 meters
100 Push-ups
135#/95# Snatch, 10 reps

30-day PALEO CHALLENGE — Day 21
Easy recipe: Raw sauerkraut / Almond-crusted cod
Non-GMO shopping guide
Cocktailing for the non-sugar-addled
The art of re-creation
Fat + vinegar + cooked, but then cooled potato = Lower glycemic response to starch.
Is there anything bacon CAN’T fix?!

The Naked CrossFitter’s guide to finding your (training) partner
An open and closed case
Mountain biking in the snow / Insane surfing video

David T. proves that pink socks will improve your snatch:



Here’s what’s on tap for our regular WOD classes on Saturday:

Seven rounds for time of:
205#/135# Clean, 3 reps
4 Ring handstand push-ups

* * * * *
Here’s this Saturday’s High Noon Hero WOD info (be sure to sign up via the Zen Calender Planner for one of the 3 heats if you plan to participate:

“DT”

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Barbell: 155#/105# (Post-Elements: 105#/75#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in Operation Enduring Freedom, Afghanistan, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

This one is a favorite and chances are longer-term gym members have done it a couple of times, but we decided to hit it this weekend and we want some PRs! “DT” was remembered as a real tough guy. One anecdote to this fact was that he was previously awarded a purple heart for a shrapnel wound, which he never felt he deserved because he did not lose the limb.

Sign up via the Zen Calender Planner for one of the heats and come sweat, suffer, honor, remember, and repeat.

Responses

  • Rory

    CFNYC, 
    I am in Miami (south beach) for the weekend.  anyone been to a box down here they would recommend? seems like a few to choose from…thanks Rory

    • Steve Slo

      …I have an acquaintance who swears by Crossfit 305.

      • Rory

        thanks…will check it out

        • keller

          i’ve been to 305.  great space and nice people.  definitely check that one out.

          • Daniel K

            I’ve been to crossfit miami beach and thought it was great.

          • Anonymous

            Funny…my buddy Scott who works out daily @ CF 305 will be at our box today @ 4:30. Rory for what it’s worth you are pretty far from 305 compared to others. Best to check out CF Miami Beach in terms of proximity.  But yes 305 has a great setup…

          • Rory

            Thanks all and thanks google maps. Reis was right, CF 305 was twice as far so hit up cf miami for my first non black box WOD. Did 3RFT 500m row, 30 wall balls and 15 box jumps rx’d in 14:23.

            If I’m feeling frisky tomorrow may take a ride to 305.

          • Naveen

            One of my best friends loves 305 and commutes there from south beach.

      • Rory

        thanks…will check it out

  • Anonymous

    A: 225 / 245 / 285/ 305
    B: 12:00 ( went hard on the run push ups 8:23)  – focused on snatch form # 95 – which still continues to elude me.

    • http://www.facebook.com/leienming Andrew Louie

      Man, I really wanted to do todays WOD, but after yesterday I feel like I would drop the snatches right on my head. 

    • Jim S

      I was just going to post the same thing. I woke up this morning (after nine hours of sleep) feeling like I’d been driven over by a road grader while being simultaneously pummeled with a wrecking ball. 

    • Anonymous

      Greg some days I can’t get around it and pop a few Advil too, but if nothing else, FYI – K Star on Ibuprofen: http://bit.ly/zlZZa1

      • Mike K

        No surprise that yesterday could be leaving you wrecked.  A 20 round Cindy is 600 reps, the Filthy Fifty is 500 reps, and even a FGB score in the high 300s is a ton of work.

        For those of you that made close to 800 or higher (which is very impressive BTW), or even for those that scaled to lower reps, that may have been those most volume you have ever done in a CF WOD by a wide margin.

        If you are feeling pretty beat up today, either take a rest day and do some mobility work, or at least lower your intensity on today’s WOD.  You’ll thank yourself for it over the next few days.

        • Matt D

          Mike is smart, listen to him.   Fish oil helps too.  If training has destroyed me, I listen to my body and take an active rest day. 

          It’s a lot easier to get injured if you’re already hurt.  There is def a difference.   

      • Mike K

        No surprise that yesterday could be leaving you wrecked.  A 20 round Cindy is 600 reps, the Filthy Fifty is 500 reps, and even a FGB score in the high 300s is a ton of work.

        For those of you that made close to 800 or higher (which is very impressive BTW), or even for those that scaled to lower reps, that may have been those most volume you have ever done in a CF WOD by a wide margin.

        If you are feeling pretty beat up today, either take a rest day and do some mobility work, or at least lower your intensity on today’s WOD.  You’ll thank yourself for it over the next few days.

      • Mike K

        No surprise that yesterday could be leaving you wrecked.  A 20 round Cindy is 600 reps, the Filthy Fifty is 500 reps, and even a FGB score in the high 300s is a ton of work.

        For those of you that made close to 800 or higher (which is very impressive BTW), or even for those that scaled to lower reps, that may have been those most volume you have ever done in a CF WOD by a wide margin.

        If you are feeling pretty beat up today, either take a rest day and do some mobility work, or at least lower your intensity on today’s WOD.  You’ll thank yourself for it over the next few days.

  • Anonymous

    A: Scraped up my shin, so I didn’t get past 225×5, 245×5.
    B: 17:47 at 85# (power snatches).

  • BenS

    A: Deadlift 5×5: 135, 155, 185, 205, 185
    B: 14:55, 75#

  • Erika Ramos

    i love DT! likely do this tomorrow @ 9 if anyone wants to join me. 

    • williamson

      don’t listen to him, he’s a quack!  couple of us will be there at 9am.

  • http://www.facebook.com/profile.php?id=10907883 Mike Visaggio
  • Jamie F.

    Wendler: Deadlift

    5 Reps @ 285 LBS
    3 Reps @ 320 LBS
    Max Reps @ 355 LBS – 6 Reps

    Tried todays Met-Con as RX’d.  Set a 20 minute-cap.  Couldn’t hit the snatch at 135 today.  Next time.

    • Mike K

      Didn’t you just hit a PR snatch at 135 the other day?

      Standard crossfit rule – weights and movements do not get lighter or easier when you put them into a metcon

      • Anonymous

        Bummer…I was going to do Diane at 445# this weekend…

      • Jamie F.

        I can rep out 95 and 115, figured what the hell, let’s try it.

        • Sara

          It might just be me, but 135 sounds like a lot more than 95 and 115.  Just thinking out loud…..

          • Jamie F.

            It’s roughly 42% more than 95 LBS and 17% more than 115 LBS.

          • Sara

            Can you make a pie chart?

          • CAIN

            hahahahaahaha

          • Jamie F.

            I don’t think a pie chart would really apply here, think of concentric circles in different colors!

            If you are asking in general though, the answer is yes.  Do you need a specific pie chart made?

  • Jim S

    A: 215 230 250 265 250
    B: 1000m run, 100 pushups, 10x75lb snatch 18:28
    After Chelsea, the pushups and snatches took FORever today. Beginning feel some semblance of form come together on the snatch though. Glad to have a rest day coming tomorrow.

  • Asegal04

    Deads:

    225, 225, 235, 255, 275. Time to move up in weight, all the reps felt easy. I guess this crossfit stuff works

    Wod: it was either 12:03 or 12:44 with 95#

  • Zoe

    A. 143, 153, 173, then ran out of time.
    B. 16:34 w/ 53#

  • Sam Gaberal

    5/3/1 press 95%

    5 at 135
    3 at 150
    6 at 167 almost 7
    165 use to be my 1 rep max.

    5 by 10 rows with 2 pood.

  • Steve Slo

    A) 225, 275, 295, 295, 275

    B) 18:33, 95#
    …so much heavier than I was expecting. It would probably be more accurate to classify what I did as a power snatch, followed by a squat.

    These were a rough two days. I’m hoping I have enough gas to put up a respectable DT time tomorrow.

  • Gordon F.

    A: 225, 275, 295, 305, 305

    B: 23:20 95#