10.10.2011

W.O.D. 10.11.11

21-15-9
Overhead Squats (95/135#)
Deadlifts (155/225#)

Community Notes:
5:30pm CF-Endurance group bike ride, meet at Frosty Falls.
"How to lean out and look better naked"- Nutrition seminar open to Members ($10) and Non-Members($15) - 7:30PM.

Quote:
A good leader is a person who takes a little more than his share of the blame and a little less than his share of the credit.
- John C. Maxwell

Results:
Rx:
Jay E 4:17
Danny 5:42
Cate 9:00
Aimee 10:09
Vinny 14:45
Jason 8:41

DC:
Nina 7:58 Depth
Mike V 7:42 Depth
Steph 11:15

Scale:
Kim G 5:59 (45OHS/95Dead)
Krista 10:50 25/75
Pat P 14:13 115/225
Manny 8:01 15/115
Mike P 7:56 75/225
John K 8:52 65/155
Rebecca S 11:18 15/65
Kristin T 10:27 75/155
Paul F 9:49 95/225
Susan 6:17 35/107
Meg B 8:53 33/105
Keith 11:11 115/225
Lindsey 9:01 45/115
Beth 8:03 15/35
Kara 7:18 35/113
Charles 14:30
Cline 10:37 175/75
Jerry 11:14 225/75
Ditty 14:12 135/55
Jess C. 16:33 120/55
Sandy 8:30 105/45
Sam B 11:46 225/115
Sheng Ching 9:27 115/53
Shawn 10:11 205/115
Erika 9:11 120/35
Rob P 11:14 225/95
Denise 11:57 135/55
Justin K. 13:51 185/75
Mel 7:33 135/50
Dorothy 8:09 115/75
Ph 9:33 225/125
WW ouchie
Flounder 10:49 165/83
Olan 9:58 225/95
Schell 15:28 225/65
Arin 8:26 105/30
Alison 8:51 135/30
Joe C 20:24 205/65
Balmer 9:40 225/95
Dig 6:02 (scale)
Tim H 10:25 185/65
Zac 13:18 225/85
Travis 11:46 205/95
Tidmore 7:29 155/63
KSB 14:14 103/55
Megs 6:55 135/55
LP 11:37 135/75
JZ 11:54 185/75
Shoe 8:56 225/95
Peterson 11:04 225/95
Nick 13:15 185/78
at

13 comments:

  1. donkeyOctober 10, 2011 at 11:04 PM

    oh DAMN. why did i do dynamic effort tonight. OHS + Deadlifts!!!

    Aside: I have to rewrite the next DE day for Westside program just to incorporate the hellish move Jason showed me tonight.

    ReplyDelete
  2. TPOctober 11, 2011 at 8:47 AM

    6am Results

    Rx
    Jay E 4:17
    Nina 7:58 DC Depth


    Kim G 5:59 (45OHS/95Dead)
    Krista 10:50 25/75
    Pat P 14:13 115/225
    Manny 8:01 15/115
    Mike P 7:56 75/225
    John K 8:52 65/155
    Rebecca S 11:18 15/65
    Kristin T 10:27 75/155
    Paul F 9:49 95/225

    As you think about this workout keep in mind the reps 21-15-9 are designed to be done fast and very little breaks in between. This has to be a check-your-ego type of wod that you will need to scale in order to be intense, and successful in getting the benefit from the workout. Choose your weight carefully, and base this off of resting very little, as it's designed with intensity in mind. 10-12 minutes should be MAX for this, and 4-6min ideal.

    ReplyDelete
  3. ClineOctober 11, 2011 at 10:29 AM

    So are we setting up 2 bars?

    ReplyDelete
  4. AnonymousOctober 11, 2011 at 10:39 AM

    Yes, you will need 2 bars, and most likely 2 heats.

    ReplyDelete
  5. CateOctober 11, 2011 at 11:38 AM

    This comment has been removed by the author.

    ReplyDelete
  6. CateOctober 11, 2011 at 11:53 AM

    9:30 results

    Danny 5:42 rx
    Susan 6:17 35/107
    Meg B 8:53 33/105
    Keith 11:11 115/225
    Lindsey 9:01 45/115
    Beth 8:03 15/35
    Kara 7:18 35/113

    Jay E. OMG. How did you do it?????

    ReplyDelete
  7. Jason LyonsOctober 11, 2011 at 2:56 PM

    I wanted to chime in on the time domain for this workout. If you ask Coach, the reason for 21-15-9 is that in the most elite athlete, you could do 21 but you REALLY do not want to and then in round two, due to fatigue, you could do 15 but you REALLY dont want to and so on.

    Look at Fran. A 21-15-9 in which the best in the world are around 2 minutes. However, if you take elizabeth, those same people are around 7 minutes. So, if you want to treat this like a burner, you can go lighter and nail it. If you want to treat it as a strength workout, go heavier and know it may be slower.

    One thing to be mindful of is that based on barbell requirements and time of class, we may need to set a time cap and you always want to finish.

    Ask yourself this...should I do Fran at 65# and go really fast, Fran at 95# and get in the 7 minute range or heavy Fran and get in the 15 minute range. The correct answer is YES....to all of them.

    ReplyDelete
  8. Tim POctober 11, 2011 at 7:13 PM

    CrossFit Endurance KOP had a great group bike ride tonight! Our interval session was 12 miles over one hour, where we did 10 one minute sprints/one minute off, and even faster indian sprints after our turn around point at 6 miles. These are just like our indian runs. Special shout out to Jen S. and Miranda who haven't been on a bike in years but pushed like they were part of the peleton. Also joining us was Lee S., Tim G., Cate C., and Rachael. This was a perfect opportunity to show that our group rides can be done with all different types of levels.

    ReplyDelete
  9. "ashamed"October 11, 2011 at 7:18 PM

    OMG! Kate with a K! Sorry Kate!!!!

    ReplyDelete
  10. Chris P.October 11, 2011 at 8:20 PM

    6:30 POOPY!

    Charles 14:30
    Cline 10:37 175/75
    Jerry 11:14 225/75
    Ditty 14:12 135/55
    Jess C. 16:33 120/55
    Sandy 8:30 105/45
    Sam B 11:46 225/115
    Sheng Ching 9:27 115/53
    Shawn 10:11 205/115
    Erika 9:11 120/35
    Rob P 11:14 225/95
    Denise 11:57 135/55
    Justin K. 13:51 185/75

    holy smokes that was a bruiser. good job sticking through it. Apologies to Cindy and the Lite crew!

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  11. Jon SchellOctober 11, 2011 at 9:29 PM

    Lesson learned tonight: "You are not as strong as you think you are."

    I'll save the heavy lifting for Westside.

    ReplyDelete
  12. Stephanie VincentOctober 11, 2011 at 9:42 PM

    sick times jay and danny! and JON way to fight for that depth- awesome!

    ReplyDelete
  13. Jon SchellOctober 11, 2011 at 9:45 PM

    BTW I found the answer to the numb hands problem, other than correcting my poor form.

    http://www.pressurepointer.com/Teres_trigger_points.htm

    Thanks Steph. OHS is very difficult for me mechanically.

    ReplyDelete