9.06.2011

W.O.D. 9.7.11

21 Deadlift (185/275)
3 Muscle up
15 Deadlift (185/275)
6 Muscle up
9 Deadlift (185/275)
9 Muscle up

Coaches Notes: Scale deadlift weight according to level and ability. The scale for a muscle up will be banded transitions or jumping muscle ups depending again on your level. If a further scale for muscle ups is needed we will sub 2 dips and 2 pull-ups for 1 muscle up.

Read:
Prescribing Exercise to Treat Depression by Gretchen Reynolds

Community Reminder:
CrossFit Endurance Class will held at 6:30PM tonight. Meet Tim in the lobby at the box.

Quote:
"They who dream by day are cognizant of many things which escape those who dream only by night."
-Edgar Allen Poe

Results:
Kristen T - 14:00 - (165# / JMU)
Nina - 10:05 - (185# / JMU)
Jen S - 14:28 - (165# / JMU)
Pat - 11:15 - (185# / dip / pull-up)
Jeff H - 8:35 - (185# / JMU)
Bekah - 10:49 - (150# / dip/pull-up)
Lindsey 15:08 (155/banded)
Kevin B 13:53 (225/JMU)
Olan 22:06 (275/MU & MUA)
Diego 10:59 (185/JMU)
Victor 15:30 (185/JMU)
Patti 19:33 (145/pu & dip)
Paul 16:04 (225/pu & dip)
Kyle 14:54 (205/jmu)
Kara 12:08(133 pu & dip)
Becky 10:30 (123/bar mu)
Sharon 21:07 (185/pu & dip)
Cate 18:30 (185/ mu & mua)
Tidmore 10:07 185 ass MU
Sandy 11:23 105 2x
Denise 15:26 135 2x
Shoeless 21:18 275 2x
Peterbutt 19:26 275 jumping
TP 9:22 Rx
Flounder 20:42 200 2x
LP 13:49 135 jumping
Mark 19:04 205 3x
Ben 17:09 95 5/10/15
Conn 22:50 275 dips and pu's
Borden 23:57 275 pu's asst dip
Randy 14:42 165 1x
Balmer 9:00 225 jumping
Will 15:12 225 half jumping
Ditty 17:26 135 2x
Zach 19:45 275 2x pu 1x dip
JNa 14:21 125 2x
Joe A 21:41 275 half jumping
Jess S. 17:43 135 2x
JP 16:52 165 2x
Plentus 14:50 Rx
Vinny 12:54 Rx
Rachael 8:30 (125/Band)
Gabriel 12:21 (205/Band)
Rob Ph 10:14 (275/jumping)
Brian R 14:59 (225/MUA)
Karen 8:05 (125/MUA)
Tamas 8:29 (225/Jumping)
Jackie 8:08 (105/Bnd)
Steph V 13:22 (Dipparrelettes/17"box,MF)
Jon Sch 13:55 (AMU/Band)
WW 12:25 (205/Bnd)
Kathleen 10:50 (103 Bandx2)
Joy 11:32 (115/parlettes,pullupband)
Arin 13:24 (93,Boxdips)
Aimee 16:55 Rx
at

23 comments:

  1. MirandaSeptember 6, 2011 at 11:30 PM

    TP - will you still hold the endurance class if its raining? I'm packing my gym bag and need to know if I need goggles and rain boots!
    Thanks!
    Miranda

    ReplyDelete
  2. VinnySeptember 7, 2011 at 7:19 AM

    6:00am Results

    Kristen T - 14:00 - (165# / JMU)
    Nina - 10:05 - (185# / JMU)
    Jen S - 14:28 - (165# / JMU)
    Pat - 11:15 - (185# / dip / pull-up)
    Jeff H - 8:35 - (185# / JMU)
    Bekah - 10:49 - (150# / dip/pull-up)

    Way to get after it this morning everyone...nice progress on the muscle ups, they will come if you stick with it!! Keep Fighting....

    ReplyDelete
  3. Chris P.September 7, 2011 at 8:45 AM

    Donkey is on the affiliate page:
    http://www.crossfit.com/cf-affiliates/

    ReplyDelete
  4. PetersonSeptember 7, 2011 at 8:50 AM

    Nice Donkey! I smell a new Facebook profile picture!

    ReplyDelete
  5. Kristin T.September 7, 2011 at 9:18 AM

    ....more like jumping mu attempts for me today! thanks for the tips Jeff and Vinny! I will keep practicing!

    ReplyDelete
  6. Tim PSeptember 7, 2011 at 9:58 AM

    Yes, we will have CFE tonight inside or out, there are many ways to do conditioning with intervals :)

    Tonight we will do 4-6 x 350meters@80%, 90seconds rest.......

    .....OR 6x1:00on 1:00 off


    .....OR 5 x 750m row- holding fastest possible pace without slowing more than 5 seconds per fastest 750m.
    -90 second recoveries


    Depending on how big classes are, I'll decide then with the weather as well, but this is designed as middle distance and focus on breathing into a relaxed consistent effort every time, not beast mode just yet...

    ReplyDelete
  7. shoelessSeptember 7, 2011 at 10:07 AM

    Happy birthday Justin K! Hope to see you again at the box soon.

    Coach Tim P, whenever you say 80%, what is that a percentage of, and is there a way we could measure how close to it we are? For example, if it means 80% of the pace, I guess we can use a timer to make sure we are moving at the right speed if we know our one rep time. Or does it mean 80% of our max effort, and are we just supposed to know how that should feel?

    ReplyDelete
  8. JeffSeptember 7, 2011 at 10:14 AM

    Meghann, Bekkah and I missed you this morning. She's back at school and wants her work-out buddy, come back soon! PS She lost her phone info so doesn't have your number to text.

    ReplyDelete
  9. Mike PSeptember 7, 2011 at 1:04 PM

    Crap, crap, crap . . . had to miss this one and can't go to CFE b/c this is a rest day for upcoming GoRuck Challenge . . . stupid rest days always spoil my fun.

    ReplyDelete
  10. CateSeptember 7, 2011 at 2:00 PM

    the noon results:

    Lindsey 15:08 (155/banded)
    Kevin B 13:53 (225/JMU)
    Olan 22:06 (275/MU & MUA)
    Diego 10:59 (185/JMU)
    Victor 15:30 (185/JMU)
    Patti 19:33 (145/pu & dip)
    Paul 16:04 (225/pu & dip)
    Kyle 14:54 (205/jmu)
    Kara 12:08(133 pu & dip)
    Becky 10:30 (123/bar mu)
    Sharon 21:07 (185/pu & dip)
    Cate 18:30 (185/ mu & mua)

    ReplyDelete
  11. TPSeptember 7, 2011 at 3:14 PM

    When we talk about things like 70%, 80%, 90%, whatever the given percent, it usually always reverts to max effort, such as a "1RM" in weightlifting, or in more anaerobic terms, 100% would be the max effort. So the percentage is related to whatever your personal 100% is. If I were racing a friend in the 100m dash, let's call him "Vinny", my all out sprinting or 100% would be what I need to use to beat him of course. If I did that same 100m sprint @90% capacity, I would probably still win but could say I was not maxing out the sprint. Hope that makes sense.

    ReplyDelete
  12. DorothySeptember 7, 2011 at 3:29 PM

    Nice Tim!

    ReplyDelete
  13. DannySeptember 7, 2011 at 4:05 PM

    What does "Vinny" have to say about this post?

    ReplyDelete
  14. VinnySeptember 7, 2011 at 4:16 PM

    I know that Tim is faster than me but what is his bench? Girls dig me because I have big pecs, not because I am small and run fast. Just sayin'.

    ReplyDelete
  15. MelanieSeptember 7, 2011 at 4:43 PM

    Vinny- Oh snap!!

    ReplyDelete
  16. DannySeptember 7, 2011 at 5:08 PM

    SNAP

    ReplyDelete
  17. AnonymousSeptember 7, 2011 at 6:36 PM

    It's true!

    ReplyDelete
  18. AnonymousSeptember 7, 2011 at 6:36 PM

    It's true!

    ReplyDelete
  19. Jon SchellSeptember 7, 2011 at 7:07 PM

    Now I know what Tim was laughing about.

    ReplyDelete
  20. Chris P.September 7, 2011 at 8:53 PM

    SNAP

    5:30 and 6:30 insert creative title here ____________________

    1x, 2x, etc. after explains how many pu's and dips people did in ratio to the prescribed 3/6/9 mu's.

    Tidmore 10:07 185 ass MU
    Sandy 11:23 105 2x
    Denise 15:26 135 2x
    Shoeless 21:18 275 2x
    Peterbutt 19:26 275 jumping
    TP 9:22 Rx
    Flounder 20:42 200 2x
    LP 13:49 135 jumping
    Mark 19:04 205 3x
    Ben 17:09 95 5/10/15
    Conn 22:50 275 dips and pu's
    Borden 23:57 275 pu's asst dip
    Randy 14:42 165 1x
    Balmer 9:00 225 jumping
    Will 15:12 225 half jumping
    Ditty 17:26 135 2x
    Zach 19:45 275 2x pu 1x dip
    JNa 14:21 125 2x
    Joe A 21:41 275 half jumping
    Jess S. 17:43 135 2x
    JP 16:52 165 2x

    way to push through. Vinny, TP may have beaten you in this one, but I bet your math is better. (he had 305 loaded on the bar at the start)

    ReplyDelete
  21. TPTexasInstrumentsSeptember 7, 2011 at 9:06 PM

    Thanks Christopher. Hey, it happens.

    430 Rizzults:

    Rx
    Plentus 14:50
    Vinny 12:54


    Rachael 8:30 (125/Band)
    Gabriel 12:21 (205/Band)
    Rob Ph 10:14 (275/jumping)
    Brian R 14:59 (225/MUA)
    Karen 8:05 (125/MUA)
    Tamas 8:29 (225/Jumping)
    Jackie 8:08 (105/Bnd)
    Steph V 13:22 (Dipparrelettes/17"box,MF)
    Jon Sch 13:55 (AMU/Band)
    WW 12:25 (205/Bnd)
    Kathleen 10:50 (103 Bandx2)
    Joy 11:32 (115/parlettes,pullupband)
    Arin 13:24 (93,Boxdips)

    ReplyDelete
  22. Jon SchellSeptember 7, 2011 at 9:12 PM

    185lbs on my deadlifts.

    ReplyDelete
  23. donkeySeptember 7, 2011 at 9:33 PM

    TPTexasInstruments? Too damn funny.

    ReplyDelete