CrossFit Lite ladies hit the bar with some Strong Deadlifts!
Chelsea
Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats
Can you continue for thirty minutes? Twenty minutes? How about 10?
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.
If you've finished the workout before (in completion) this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?
How do we score this?
Completed rounds in the minute followed by the remaining rounds completed in the 30 minute duration, i.e., 14 rounds on the minute (6 in the remaining time) = 14/6; completion of all 30 on the minute = 30.
(compare to 9.23.10)
Quote:
"Once you connect with your mind, you are who you are and you're free."
- Natalie Goldberg, "Writing Down the Bones"
Results:
Rx
Mike P 22/7
Kristin T 5/16
Megs 8/13
Kevin B 8/14
Jen S 3/15
Gabe 4/10
Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats
Can you continue for thirty minutes? Twenty minutes? How about 10?
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.
If you've finished the workout before (in completion) this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?
How do we score this?
Completed rounds in the minute followed by the remaining rounds completed in the 30 minute duration, i.e., 14 rounds on the minute (6 in the remaining time) = 14/6; completion of all 30 on the minute = 30.
(compare to 9.23.10)
Quote:
"Once you connect with your mind, you are who you are and you're free."
- Natalie Goldberg, "Writing Down the Bones"
Results:
Rx
Mike P 22/7
Kristin T 5/16
Megs 8/13
Kevin B 8/14
Jen S 3/15
Gabe 4/10
JZ 9/12
Elyse 2/13
Joe C 4/11
Olan 6/12
Mike F 4/11
Vin 30
Oleg 7/11
Kate 8/12
Knabb 7/11 Rx
Sam B 19/7 Rx+ +2
Charles 2/10 Rx
Sam B 19/7 Rx+ +2
Charles 2/10 Rx
Scaled
John K 20/5 D.C.
Becca 3/14
Tidmore 9/14
Kate K 10/12
Gina 5/12
Pat P 4/10
Dianne 3/9
Paul F 2/11
Mike S 0/14
King 6/10
Katie V 5/10
Susan 5/12
Chris T 3/17
Tori - amrap 30
Kara 3/17
Meg B 5/14
Arin 4/12 (knee/band)
John K 20/5 D.C.
Becca 3/14
Tidmore 9/14
Kate K 10/12
Gina 5/12
Pat P 4/10
Dianne 3/9
Paul F 2/11
Mike S 0/14
King 6/10
Katie V 5/10
Susan 5/12
Chris T 3/17
Tori - amrap 30
Kara 3/17
Meg B 5/14
Arin 4/12 (knee/band)
Brian R 7/13 (DC)
Ben 3/9 (DC)
Steph 0/11 Floss
Keith 3/10 DC
Diego 3/11 (some knees)
Alison 5/11 (blue/DC)
Liz 0/12 (some knees)
DeeDee 1/13 (knees)
Miranda 1/20 (sub situps for squats)
Tim G 3/9 (DC)
KSB 2/14 (knees)
Ditty 0/14 scaled
Akeem 2/8 scaled
Nathan 1/9 scaled
Sheng Ching 0/13 scaled
Eddie 4/13 scaled
Lisa 4/13 scaled
Jess C 4/11 scaled
Luke 5/11
Erika 5/13 scaled
Ditty 0/14 scaled
Akeem 2/8 scaled
Nathan 1/9 scaled
Sheng Ching 0/13 scaled
Eddie 4/13 scaled
Lisa 4/13 scaled
Jess C 4/11 scaled
Luke 5/11
Erika 5/13 scaled
6 comments:
6am
Rx
Mike P 22/7
Kristin T 5/16
Megs 8/13
Scaled
John K 20/5 D.C.
Becca 3/14
Tidmore 9/14
Kate K 10/12
Gina 5/12
Pat P 4/10
Dianne 3/9
Paul F 2/11
Mike S 0/14
King 6/10
Nice work sticking thru this one for 30min. Remember, once you "fail" (we're all winners) the workout then becomes an AMRAP for the time remaining. Congrats to Katie K and Gina for their first CrossFit workout and going the extra mile to fight thru it
930 results:
Rx
Kevin B 8/14
Jen S 3/15
Scaled:
Katie V 5/10
Susan 5/12
Chris T 3/17
Tori - amrap 30
Kara 3/17
Meg B 5/14
Lots of improvement on the pullups! I think all of you girls who scaled the pullups will have them by new years if you just keep at it! Go Girls!
Nice Work S.A. :-)
Thanks Steph, I found a new gear tonight, and I want to keep it. Thanks to Jason and the entire 4:30 squad as well....I had tried this workout before and never got past 25...the support from everyone was awesome, even though you guys were all going at the WOD yourselves...proof that this environment is what we need to reach new goals! Thanks
6:30 Back to the Basics
Ditty 0/14 scaled
Akeem 2/8 scaled
Knabb 7/11 Rx
Nathan 1/9 scaled
Sheng Ching 0/13 scaled
Sam B 19/7 Rx+ +2
Eddie 4/13 scaled
Charles 2/10 Rx
Lisa 4/13 scaled
Jess C 4/11 scaled
Luke 5/11
Erika 5/13 scaled
7:30 (Not So) Lite
we found a heavy 1 rep deadlift and then did a mini metcon of AMRAP in 4 minutes of:
20 single unders
sprint 25 yards
10 kettlebell swings
Kathy 122.5#, 3 rounds + 2kb (18#)
Linda 145#, 4 rounds (26.5#)
Leslie 170#, 5 rounds (26.5#)
Vinny and Sam B - that is just bad ass!
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