110509
Thursday, November 5, 2009 at 12:23AM "So let's be honest with ourselves and not take ourselves too serious, and never condemn the other fellow for doing what we are doing every day, only in a different way."
-- Will Rogers
The CrossFit Community has been known to be "sensitive" when questioned on its validity. We have also been accused of being elitist, can't imagine why, right? Do you think the community takes itself too seriously? Or do you think that until someone can spin it better CorssFit should not be afraid to claim its superiority? Post to comments.
The next "Best Ranger". Stay Tuned and find out?
110509
Warm-up:
Foam Roll
-Lats
-Glutes
-Quads
-Calves
Mobility
-Over/Under the fence
-Grapevine
-Inchworm
-Bear Crawl
-Crab Walk
Strength/Skill:
KB Clean
Test: Perform Maximum number of KB cleans you can in 5 minutes. Once the clocks starts you may only switch hands one time and you may not put the kettlebell down. You can rest but only in the rack position at the completion of the clean.
MetCon:
Complete 15 Rounds for time of :30 work/:30 rest
Deadlift, 225 (155)
Post to comments your reps on the KB Clean test and the reps for each round on the MetCon.
Reader Comments (18)
Ow.
100 reps at 1.5pd on the KB swings.
126 reps high of 13 and low of 6 on the DL at 225#
I am totally beat and yesterday was a rest day! Great rave party at 7AM.
80 reps on the KB cleans, started with 8 reps per round, then down to 7, then 6, last round was only 5. That was a tough workout.
Jo ripped up the deadlifts with lots of rounds of 10 for the first half of sets.
My shoulders are now bruised from the cleans and my lower back is sore, but at least I have my Hawaii chair to stretch and massage my back all day at work. When I get home tonight I can relax in my ab lounger while blasting my abs and working on my six pack!
http://www.youtube.com/watch?v=kGPdB6kVJjI
A claim of superiority will never sway others to your methods or your way of thinking. It will only deter and inspire the truely motivated to try to prove you wrong. A display of superiority however is a very compelling argument.
-Schuette
Seriously, today was a little brutal.
95 reps with 1pd on the kettlebells and I didn't count the totals for deadlifts, but got 10 reps for the first 7-8 sets and then between 7 and 9 for the rest at 155#.
Sweet WOD, Neal!
This is just ridiculous, so I thought I would share....
Joining the paleo challenge kinda stoked some competitive feelings for Bec and I...
So... in the spirit of, "if you ain't cheating, you ain't trying", the week prior to the challenge we both decided to enjoy pizza, subs, fast food, chinese food, candy, and all sorts of junk that we had both been avoiding. (we have been eating clean for a little while now).
Anyhow... while I'm down a little over 5 pounds of water weight from my week of binge eating, Rebecca is down 9 1/2 pounds from her weigh in. 9 1/2 pounds!!!
IMHO.... That's RIDUCULOUS.
Moral: When Rebecca binges, it is some serious stuff.
SH$T THE BED. very humbling. I over estimated my strength and form and attempted 225. Stupid. Very humbling. my back tightened and I had to stop, form was terrible.
Repeats of this movement in metcons is problematic for me.
*Rebecca and I didn't actually start paleo until Monday morning due to a sunday craving for mac n cheeze.
Rebecca & Austin - if it makes you feel any better I am down 6# and also had a delightful carby binge (aka ice cream) on Sunday night...No cheats since monday morning, but 1 dinner out and 2 VERY tempting office meetings. Also, I have found veggies for breakfast is awesome in terms of satiety and hydration.
Hey, Erica is there still a paleo forum in the works? I may have just missed the memo.
This morning killed me. period.
KB: worked on form.
DL: 115lbs. Eight highest. Two lowest. Got six for many rounds.
Great 7am.
KB: form work @ 1 pood
MetCon: 13 rds @ 133# high/11 reps, low/4 reps, total 83 reps
I was never fit but always thin and as a result felt superior in my younger years. Middle age and childbirth humbled me with a slower metabolism and a squishy, saggy butt. Going to Cross Fit regularly for the past 2+ years humbles me in class consistently but allows me to feel superior again around my out of shape friends....is that so wrong? I've tried to convert them but when they keep kicking out after completing elements I have to wonder maybe I am superior....at least with willpower. Who woulda thunk it? Thanks Neal.
KB - worked on form.
Deadlift - high 7, low 3. First half I was hitting 7, 6, and 5s consistently. Then, the other half happened - those were all in the 3s. Did the math wrong on the weights and ended up having a 161# deadlift for the 15 rounds.
This was a killer workout. ow, ow, ow.
Robin - Loved your energy and the disco dancing today! Paleo is treating you well! Keep it up.
I was stuck in the warehouse today and just did deadlifts for 1 rep max...
400! (PR by 15!)
John Zimmer! Welcome to the 400 Club!!!!!
this wod looked hard. i saw monica grit out a few reps she had no business hitting towards the end of her last set. she just gritted her teeth, set her back, and hit em. awesome.
got 130 with the 1.5.....hands are paying for it now....deadlifts...brutal. LOVE IT. See you all tmrw. DREW
JJJJJAAAAAAAAYYYYYYYZZZZZZZZZ!!!!!!! I KNEW YOU HAD THE 400! WELCOME MY BRUTHA!
FIRST WOD AFTER 6 WEEKS OF REHAB REST AND RECOVERY AND WHAT A SMOKER TO COME BACK TOO! I FIGURED I STAY WITH 10 REPS THROUGHOUT THE 15RDS....YEAH RIGHT! GOT TO 7 LIKE THAT AND SET EIGHT DROPPED TO 7 REPS AND LIKE THAT FOR MOSTOF THE REMAINDER SETS. HIGH 10 LOW 7 GOT 124 TOTAL AND MY CNS IS SHOT.