Congratulations to Keith and Sharon who now have Kipping Pull-ups!
Nick C. waving his DB in the air!!
21-15 and 9:
Left-arm Dumbbell snatch, (45#/25#)
Right-arm Dumbbell snatch, (45#/25#)
Pull-ups
Skill:
Snatch Balance
5-5-5-5-5
Coaches Notes:
The Dumbbell snatch should be a full squat. For the Snatch Balance use a light to moderate weight. The snatch balance will require you to initiate the movement with a strong dip and drive, then dive under the bar and move the feet to land in the slightly wider catching stance with the bar overhead—all explosively and in an instant.
Quote:
"It's only when I am doing my work that I am truly alive."
-Federico Fellini
Results:
Nick 27:15 (30#)
Olan 23:20 (45#) NEDC (not even DC)
Ciera 22:24 (15#/jump)
Becca 20:20 (15#/green)
Victor 22:55 (25/20#/green)
Steph J. 24:36 (10#/blk)
Keith 26:31 (Rx)
Mike P 15:09 (25#)
Kathleen 18:13 (15#, purple band)
Krista 16:51 (15#, jumping pu)
Jay E 14:48 (green band)
Mike S 21:11 (25#, red band)
Kim G 16:52 (20#, green)
Peterbutt 17:17 (35#)
Kevin B 17:30 (35#, C2B)
Megan B 15:57 (15#, purple)
Megs 12:03 (20#)
Nina 15:30 (MF)
Clay 13:40 (35#)
LeviKate with a K 16:10 Rx
Rob Ph 16:48 (blk band)
Mike F. 17:56 (35#)
Jerry 15:29 (35#, squat depth)
Shawn 12:45 (20# form, Rx pullups)
Liz 19:01 (20# DC, Rx pullups)
Alex T 18:00 (15#, green)
Mark R 16:05 (30#, rx pullups)
Joe A 27:43 (45#, full squat/power, CTB pullups)
Becky 22:39 (15#, Rx pullups)
Miranda 21:52 (25#, ring rows)
Rob P 22:40 (35#, dead hangs)
Tim H 21:14 (25#, black)
Brendan 19:02 (25#, Rx pullups)
Cline 21:07 (25#, green)
Left-arm Dumbbell snatch, (45#/25#)
Right-arm Dumbbell snatch, (45#/25#)
Pull-ups
Skill:
Snatch Balance
5-5-5-5-5
Coaches Notes:
The Dumbbell snatch should be a full squat. For the Snatch Balance use a light to moderate weight. The snatch balance will require you to initiate the movement with a strong dip and drive, then dive under the bar and move the feet to land in the slightly wider catching stance with the bar overhead—all explosively and in an instant.
Quote:
"It's only when I am doing my work that I am truly alive."
-Federico Fellini
Results:
Nick 27:15 (30#)
Olan 23:20 (45#) NEDC (not even DC)
Ciera 22:24 (15#/jump)
Becca 20:20 (15#/green)
Victor 22:55 (25/20#/green)
Steph J. 24:36 (10#/blk)
Keith 26:31 (Rx)
Mike P 15:09 (25#)
Kathleen 18:13 (15#, purple band)
Krista 16:51 (15#, jumping pu)
Jay E 14:48 (green band)
Mike S 21:11 (25#, red band)
Kim G 16:52 (20#, green)
Peterbutt 17:17 (35#)
Kevin B 17:30 (35#, C2B)
Megan B 15:57 (15#, purple)
Megs 12:03 (20#)
Nina 15:30 (MF)
Clay 13:40 (35#)
LeviKate with a K 16:10 Rx
Rob Ph 16:48 (blk band)
Mike F. 17:56 (35#)
Jerry 15:29 (35#, squat depth)
Shawn 12:45 (20# form, Rx pullups)
Liz 19:01 (20# DC, Rx pullups)
Alex T 18:00 (15#, green)
Mark R 16:05 (30#, rx pullups)
Joe A 27:43 (45#, full squat/power, CTB pullups)
Becky 22:39 (15#, Rx pullups)
Miranda 21:52 (25#, ring rows)
Rob P 22:40 (35#, dead hangs)
Tim H 21:14 (25#, black)
Brendan 19:02 (25#, Rx pullups)
Cline 21:07 (25#, green)
6AM Sweat Lodge People:
ReplyDeleteMike P 15:09 (25#)
Kathleen 18:13 (15#, purple band)
Krista 16:51 (15#, jumping pu)
Jay E 14:48 (green band)
Mike S 21:11 (25#, red band)
Kim G 16:52 (20#, green)
Peterbutt (35#)
Kevin B 17:30 (35#, C2B)
Megan B 15:57 (15#, purple)
Megs 12:03 (20#)
Nina 15:30 (MF)
Great work everyone, be sure to re-hydrate and watch your electrolytes!
That was a spicy meatball.
ReplyDeleteHappy Birthday Coach!
ReplyDelete. . . confronted my demons today, and feel much better for it.
ReplyDeleteRevised 6AM Sweat Lodge People, now with Peterbutt score!
ReplyDeleteMike P 15:09 (25#)
Kathleen 18:13 (15#, purple band)
Krista 16:51 (15#, jumping pu)
Jay E 14:48 (green band)
Mike S 21:11 (25#, red band)
Kim G 16:52 (20#, green)
Peterbutt 17:17 (35#)
Kevin B 17:30 (35#, C2B)
Megan B 15:57 (15#, purple)
Megs 12:03 (20#)
Nina 15:30 (MF)
Jason, Happy Birthday Coach who?
Who is Coach? There is one Coach.
ReplyDeleteSome tips to stay cool and hydrated during the summer heat wave http://laurapappasblog.blogspot.com/2011/07/summer-heat-wave.html
ReplyDeleteHave a good weekend and make sure you're rehydrating!
It goes without saying not to be dumb today. A goal of CF is to challenge yourself and push outside of your comfort zone...simply by showing up you are doing just that. Finishing the workout is an accomplishment in itself in this heat so listen to your body and make sure to stay hydrated.
ReplyDeleteBe safe.
Visited crossfit old town this morning, and they programmer to OHS/DU WOD from Tuesday! I finished in 8:34 (with scaled reps of du to 25) my time at KOP was 10:05. I think airconditioning might be a scale! Since I had extra time I finished the 75 double unders I scaled out taking my finish time to just over 12min. Also did an OHS 1 rep max at 125. I had to spilt jerk to get the weight up from behind my head!!
ReplyDeletein times like these, think of january when you walk in and see your breath!
ReplyDeleteAwesome job Steph!!
ReplyDeleteI am raising money for charity by cutting off my mustache on 8/14.
ReplyDeleteFull details here.
Enjoy it while it lasts...
Cline: how much will it take to get you to not grow it back?
ReplyDeleteDonkey: Great, now I'm torn between growing it back to spite you and parlaying this into some kind of monthly stipend that will help me continue to live the life I would like to become accustomed to. This is a dilemma.
ReplyDeleteSorry to post so late in the day but I seriously worry about anyone working out in this extreme heat. We have talked about heat exhaustion and heat stroke but here are the signs and symptoms of each as a reminder:
ReplyDeleteHeat Exhaustion:
•Heavy sweating
•Paleness
•Muscle cramps
•Tiredness
•Weakness
•Dizziness
•Headache
•Nausea or vomiting
•Fainting
The skin may be cool and moist. The pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke. See medical attention if symptoms worsen or last longer than one hour.
Heat Stoke:
•An extremely high body temperature (above 103°F)
•Red, hot, and dry skin (no sweating)
•Rapid, strong pulse
•Throbbing headache
•Dizziness
•Nausea
•Confusion
•Unconsciousness
If you see any of these signs, you may be dealing with a life-threatening emergency. Have someone call for immediate medical assistance while you begin cooling the victim.
So stay extra hydrated in this heat, wet a towel and leave in fridge to cool yourself down post WOD, listen to your body and stop if you are not feeling well.
I went to a box with AC today and it was a pure luxury!! Be safe everyone.
4:30 Sweat-ers:
ReplyDeleteClay 13:40 (35#)
LeviKate with a K 16:10 Rx
Rob Ph 16:48 (blk band)
Mike F. 17:56 (35#)
Jerry 15:29 (35#, squat depth)
Nice work everyone! Remember not to float under the bar when doing the snatch balance!
5:30 Gaga for Snatches
ReplyDeleteShawn 12:45 (20# form, Rx pullups)
Liz 19:01 (20# DC, Rx pullups)
Alex T 18:00 (15#, green)
Mark R 16:05 (30#, rx pullups)
6:30 KMFDM Makes (Some of) Us Happy
Joe A 27:43 (45#, full squat/power, CTB pullups)
Becky 22:39 (15#, Rx pullups)
Miranda 21:52 (25#, ring rows)
Rob P 22:40 (35#, dead hangs)
Tim H 21:14 (25#, black)
Brendan 19:02 (25#, Rx pullups)
Cline 21:07 (25#, green)
Super impressed with the effort everyone put into this one tonight despite the swamp-like humidity and heat. Terrific form from everyone, and really nice effort on getting into that full squat even at the end. Kudos!