9.12.2011

W.O.D. 9.13.11



The new "rig" is up...grape arbor, guillotine or tree-house you decide...but at least you all have a cool place for ring work, monkey bars and wall scaling!

Tabata this:

Air Squat
Row
Kettlebell Swing (35#/55#)
Sit-up
Push-up

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) for this workout it will be applied in turn to the Squat, Rower, Kettlebell Swing, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the lowest scores from all of the five stations.

Community Notes:

Don't forget, CrossFit Endurance tonight at 5:30PM!

Quote:
"What the caterpillar calls the end the rest of the world calls a butterfly."
-Lao Tzu

Results:
JZ: 39 (Rx?)
Mel: 42 (Rx)
Arin: 38 (knee)
Tamas: 44 (35#)
KSB: 34 DC
Clay: 46 Rx
Meg: 47 Rx
Joe C: 28 Rx
Ph: 45 DC
WW: 31
Diego: 34 (35#)
Vinny: 45 Rx
Nick: 33 Rx
Ditty: 27 (MF)
Katie: 29 (26 knee)
Denise: 40 DC
Jess: 17 (knee)
Miranda: 36 (DC+)
Nicole: 29 (knee)
Alison: 45 DC
Mike S 36 (35kb,knee pu)
Oleg 47 (knee pu)
Justin R 39 (45kb)
Paul Fal 43 (35kb,kneepu)
Kara 39 rx
Chris T 39 (knee pu)
Keith :-/
Nina 49 rx
Becky 38 rx
Victor 42 (35 lb kb,)
Daniela 38 (18 lb kb, knee pu)
Kevin 47 rx
Akeem - 28 (26.5KB)
Kristin T - (44) rx
Tim (from NY) - 50 rx
Lisa - 38 (26.5KB)
Peterson - 40 rx
Sheng- Ching 31 (knee p/u)
Cline - 36 (45KB)
Zac - 32(ouch) rx
Dan D - 40 (45KB)
Nathan - 36 (10KB)

22 comments:

TP said...

6am MEN

Mike S 36 (35kb,knee pu)
Oleg 47 (knee pu)
Justin R 39 (45kb)
Paul Fal 43 (35kb,kneepu)

Tabata This Is Not That Easy, but sticking thru it is part of the challenge. Good Job.

Coaches Note: Timer is set for MAMBOTABATA #5, and once started does not need to be touched as it will take a 1min countdown rest in between rounds, then reset itself back to Round 1.

Mike S said...

TP - one correction ... I did regular pushups, not knee pu. Thanks!

Cline said...

We did this not too long ago, if memory serves. Would like to see my #s for comparison. Should be able to improve on my 1 pushup.

Peterson said...

Living social has a pay $10 for $20 deal today for Whole Foods!

Cline said...

Just got the WF coupon. Here's the link: https://livingsocial.com/deals/123805?ref=conf-jp&rpi=26599757

Chris P. said...

once 3 people use Cline's link, use this one! https://livingsocial.com/deals/123805?ref=conf-jp&rpi=26635919

Melanie said...

Cline, if there isn't a link for the comparison provided, just type in a keyword at the top left corner of the posting. If you type in tabata, the WOD from June will come up along with any others.

liz said...

Question for my crossfit friends...I really hurt my lower back and am considering going to the chiropractor. Do you think they help or should I just go to the doctor? Any recommendations?? Thank you!

Jason Lyons said...

How, when did you hurt yourself?

Jackie Halpern said...

I hurt my neck pretty badly about 2 months ago and decided to go to the chiropractor, though I was never to one and not sure it would help...it worked wonders. My neck is back to normal and I don't think that there is any lasting damage. I would recommend Dr. Kropf (at Westside Wellness in Wayne) to anyone who had an injury!

liz said...

I hurt it during/after DT which was the deads, power cleans, and push jerks. I don't know what I did, but I think it's more related to tightness in my hip area and my left side of my butt. It just hasn't gotten any better and I am getting impatient. I made an appt tomorrow to see an orthopedic guy....

Melanie said...

Hi Liz, Nurse Melanie here. If it really doesn't feel "great" like something is telling you there is something seriously wrong, go see the MD for the evaulation. If he just prescribes PT for you, then you may want to go see Dr. Kropf for that. Have you been stretching or rolling since it happened? Does the discomfort feel worse in the morning or feel any better as you get up and walk around? Is it stabbing/sharp or dull pain? Does it hurt more when you press on it? If so where? Does it interrupt your sleep at night? Have you done anything that helps the pain (ie taking NSAIDs)? Think about these answers before you go to the doctor/chiorpractor to help guide them a bit. Although Dr. K is a chiropractor, he works hips, shoulders, feet, etc... Good luck!!! I was wondering why I hadn't seen you around.

liz said...

Yes, rolling. Feels better when I press. Can be dull and stabbing. Doesn't interrupt sleep. I can't take NSAIDS. Hurts when I arch my back.

Cline said...

I can't tell how many people have clicked on my link, so just keep clicking everybody!

Also, if they have a choice between my link and yours, they should choose mine Because it's clickable.

Finally, knowing HTML is paying off.

Christina - Paper Rock Scissors said...

I will be at the CF endurance tonight - is anyone else planning on going?

Cate said...

9:30 results:

Kara 39 rx
Chris T 39 (knee pu)
Keith :-/
Nina 49 rx
Becky 38 rx
Victor 42 (35 lb kb,)
Daniela 38 (18 lb kb, knee pu)
Kevin 47 rx

TPMacca said...

Hi Christina, so far I have 8 riders that have bikes, so good enough for a peloton.

Lee S
Laura
Kate C
Miranda
Rachael
Tidmore
Aimee
Eileen

TP said...

We will be meeting at the outside side door of the box at 530pm

Vinny said...

6:30 Results

Akeem - 28 (26.5KB)
Kristin T - (44) rx
Tim (from NY) - 50 rx
Lisa - 38 (26.5KB)
Peterson - 40 rx
Sheng- Ching 31 (knee p/u)
Cline - 36 (45KB)
Zac - 32(ouch) rx
Dan D - 40 (45KB)
Nathan - 36 (10KB)

Great effort tonight....NOT an easy WOD. 6:30 crew never quit...Welcome back Lisa!!

Tim G said...

How was the bike ride?

Anonymous said...

correction- 45#

Aimee Lyons said...

Tim G- Bike ride was fun you should join us next time!