Weighted Pull-up (chest to bar if you can)
1-1-1-1-1-1-1
then:
In teams of 3 complete the following:
As many reps as possible in 10 minutes
Ground to Shoulder Atlas Stone (90#/155#)
Ground to Shoulder Keg (small/large)
Atlas Stone weight can be scaled according to level and ability.
Read:
How Can Chocolate help your Workout by Gretchen Renyolds
Quote:
"Never let a day pass that you will have cause to say, 'I will do better tomorrow."
- Brigham Young
Results:
Jay E 56# Pullup, 23Kegs@135#, 18Stones@150#
Mike P 80#, 43stones@90#
Manny BWPullups, 59stones@30#
Kim G 7Kegs@55#
Nicole S 27#Pullup, 22Stones@60#
Diego 35#Pullup, 25Stones@90#
Victor 26.5Pullup, 35Stones@112#
Results:
Jay E 56# Pullup, 23Kegs@135#, 18Stones@150#
Mike P 80#, 43stones@90#
Manny BWPullups, 59stones@30#
Kim G 7Kegs@55#
Nicole S 27#Pullup, 22Stones@60#
Diego 35#Pullup, 25Stones@90#
Victor 26.5Pullup, 35Stones@112#
Danny: 70 (31 lifts)
Shawn: 69 (26 lifts)
Shoeless: 58 (14 lifts)
Flounder: BW (42 lifts)
Kathleen: MF (56 lifts)
Megs: 31.5 (60 lifts)
Alex: MF (45 lifts)
Team total: 274 lifts
Chris S: 40 (30 lifts)
Brynsie: 75 (38 lifts)
Mark: 18 (38 lifts)
Kate: 30 (62 lifts)
Erika: 12 (57 lifts)
Steph E: GRN (30 lifts)
Sandy: BMF (55 lifts)
Team total: 310 lifts
Rob Ph: BMF (59 lifts)
Dorothy: 24 (39 lifts)
Sharon: 24 (26 lifts)
Team total: 124 lifts
Aimee: 57 (15 lifts?)
Lindsey: BMF (54 lifts)
JZ: 53 (17 lifts)
Team total: 86 lifts
interesting article, and i can confirm that the addition of chocolate to tonight's pre-WOD nutrition seemed to help me :)
ReplyDeletethat said, i am left wondering how they convinced the mice to run to exhaustion. a bit creepy!
This comment has been removed by the author.
ReplyDeletehttp://www.facebook.com/?ref=home#!/groups/crossfitkopers/
ReplyDeleteSince there are a lot of newer members around, I wanted to make sure you were aware of our facebook group for cfkop members. Check it out!
Check out this event- the 5 ton 5k. I went last year and it was good fun (with my own personal coach (thanks donks!) to get me through the most running I had ever done before.) Its open to all levels of ability. I'm going to go again this year, if anyone wants to come!
ReplyDeletehttp://diesel-gym.blogspot.com/search/label/5%20Ton%205%20K
watch. i'll enter it this year and they'll put friggin thrusters and wallballs in it.
ReplyDeleteI love chocolate :) yum!
ReplyDeleteDoes that article mean we should eat 3-4 M&Ms before a workout? Dollar-for-dollar that's gotta be the cheapest supplement ever made.
ReplyDelete6am/930am
ReplyDeleteJay E 56# Pullup, 23Kegs@135#, 18Stones@150#
Mike P 80#, 43stones@90#
Manny BWPullups, 59stones@30#
Kim G 7Kegs@55#
Nicole S 27#Pullup, 22Stones@60#
Diego 35#Pullup, 25Stones@90#
Victor 26.5Pullup, 35Stones@112#
“I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?” (Lisbeth Darsh, CF Watertown) You heard your Mom and Dad say it. You heard your teachers say it. Cheaters never prosper.
ReplyDeleteCrossfit is a sport....for those who disagree just look at the Crossfit Games. At the Games level as well as the local gym level, we are still one big community. One thing that has bothered me as time has gone on in my short crossfit career is people who cheat. In sports, if you cheat you lose, your team loses and in most cases the community/city that supports you loses as well.
By cheating you compromise your integrity as well as the integrity of the gym. How could one ever feel a victory in something they truly didn’t earn? A victory can be being crowned king of Prussia this weekend, your first unassisted pull up, your first RX’d WOD. I don’t think an explanation is needed on how you compromise the integrity of the gym.
Cheaters only cheat themselves. The rep counts in our WODS are set for a reason. If you cheat them, you’re cheating your body. Plainly stated: you will not get the results you desire. And, what about if you decide to take your CrossFitting to another level and WOD competitively? Let’s see if the two judges assigned to watch your form and count your reps toss you a few freebees.
We are all in this glorious struggle that we call CrossFit together. If you cheat, it makes your fellow athletes feel like they falling behind. Don’t make other athletes in the gym feel like “slugs” because you are blowing through WODS illegally.
I just know that it is human nature to want to perform well and be the best. One very simple solution to this, do not put RX by your name if you didn’t RX a work out. Not RX’ing a workout is not just on form but also reps. If you did 60 percent of the rep load put Damn Close by your name. If it will make you feel better, put VDM-Very Damn Close.
@ Danny - well said. . . . I've only been doing this for two months, and I'm just as stoked to learn/try something new - even if (and usually) scaled - as I am when I hit the occasional Rx.
ReplyDeleteDanny, this article was floating around a few weeks ago about cheating in CrossFit:
ReplyDeletehttp://www.fletcherfitness.com/sport-psychology-for-elite-fitness-crossfit-cheaters-anonymous/
Great article Plentus.
ReplyDeleteAnd Danny, I hope people think about your post and what they are doing when they cheat. I can understand the occassional slip up (because we all know CrossFit math is hard) but only if it is an honest mistake. If that happens, man up to it. If you lose count in the middle of a WOD, then do more reps then you think you should. But those that continually incorporate cheating into their WODs isn't helping anyone. Jason is always preaching to us about being honest with ourselves and if you are, then you walk out of that box feeling much better about your workout. Those that do cheat should obviously now realize that they aren't fooling anyone and people are beginning to notice!
"Team" I seem to have left you down in reps lifted of the stone & keg...sorry about that :) I kinda lost count after JZ threw the keg at me :)
ReplyDeleteJZ- you know I'm only kidding...haha!
ReplyDelete6:30 Stoners
ReplyDeleteBarrett ring rows 62 reps
Dianne ring rows 42 reps
Nathan ring rows 65 reps
Tidmore 38# 107 reps
Keith 65# 48 reps
Jen S. 20#c2b 115
Team 1 Total: 439
Sam B. 50#c2b,100# 55 reps
Vincent 50# 36 reps
Vinny 120# 56 reps
Tony 100#(120dc) 28 reps
Charles 22# 28 reps
Jason Ba. 50# 70 reps
Tim H. blue 38 reps
Team 2 Total: 309
good stuff everyone. If you don't have a deadhang yet, work on those rings and negatives to get your strength up. Also, Dianne, don't underestimate yourself. You went from the 30# to 60# stone no problem!
Aimee, I didn't mean to throw it at you!! I was trying to hit the other team, it just took a bad bounce!
ReplyDeleteYeah JZ...it musta been that last minute team switch or that hot new girl who came in tonight which distracted you. I believe her initials happen to be JZ also ;)
ReplyDeleteuh oh JZ, you better not tell your wife about this new girl. I wouldn't want them to cross paths.
ReplyDelete