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

23 comments:

Miranda said...

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

Vinny said...

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....

Chris P. said...

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

Peterson said...

Nice Donkey! I smell a new Facebook profile picture!

Kristin T. said...

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

Tim P said...

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...

shoeless said...

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?

Jeff said...

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.

Mike P said...

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.

Cate said...

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)

TP said...

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.

Dorothy said...

Nice Tim!

Danny said...

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

Vinny said...

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'.

Melanie said...

Vinny- Oh snap!!

Danny said...

SNAP

Anonymous said...

It's true!

Anonymous said...

It's true!

Jon Schell said...

Now I know what Tim was laughing about.

Chris P. said...

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)

TPTexasInstruments said...

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)

Jon Schell said...

185lbs on my deadlifts.

donkey said...

TPTexasInstruments? Too damn funny.