11.17.2011

W.O.D. 11.18.11


Kate - what do the gods have to say about your deadlift?


Diego hits a PR!


Deadlift
1-1-1-1-1-1-1

Skill:
Ball ups

Quote:
“Talent does what it can; genius does what it must.”
--Edward George Bulwer-Lytton

Results:
Bekah 205
JKing 225
Paul F 345
Jay E 505
Dianne 200
Kate K 145
Gina S 145
Oleg 285
Mike S 230
Pooch 265
Megs 190
Lee 325
Rebecca S 163
Pat P 275
Alexis 143
Mike T. 360 pr
Jonathan S. 265 pr
Susan 190 pr
Sarah W. 115 pr
Mike W. 155 pr
Cate 250
Chris T. 175
Kathleen 118
Barb Z. 128 pr
Mark B. 265 pr
Kara 210 pr
Aimee 255
Diego 265 pr
Katie V. 175 pr
Dorothy 225
Becky 205 pr
Kate C. 275 pr
at

16 comments:

  1. MegsNovember 17, 2011 at 10:07 PM

    Really?? Ball ups?!? Ugh.

    ReplyDelete
  2. Mike PNovember 17, 2011 at 10:23 PM

    What are ball ups?

    ReplyDelete
  3. Aimee LyonsNovember 17, 2011 at 10:27 PM

    Ball up - like it sounds and get upside down on the rings. These can be used to help yourself develop some spatial awareness while maintaining that tight midline upside down in a ball.

    Start from a hang with straight arms and (with a spot if needed) get inverted. Make sure your gaze stays towards your knees all the while squeezing those abdominals. Make sure your hip gets past the vertical line of the rings so you can find that sweet balance spot!

    Super important and what most people don't get is this is the first place you learn to breath while maintaining an active and tight trunk. Hold for 5 seconds then lower down!

    Try to BALL up in sets of 3 with straight arms till you FAIL...

    ReplyDelete
  4. donkeyNovember 17, 2011 at 10:40 PM

    Aimee: can people jump/put a little hip into it if they don't have the core strength to brute their way up?

    and YAY oh YAY it's deadlift day, kids!

    ReplyDelete
  5. Aimee LyonsNovember 18, 2011 at 5:09 AM

    Of course Donkey.

    ReplyDelete
  6. JeffNovember 18, 2011 at 7:39 AM

    6AM Lifters:

    Bekah 205
    JKing 225
    Paul F 345
    Jay E 505
    Dianne 200
    Kate K 145
    Gina S 145
    Oleg 285
    Mike S 230
    Pooch 265
    Megs 190
    Lee 325
    Rebecca S 163
    Pat P 275
    Alexis 143

    Great job everyone! Congratulations to those who got a PR this morning, some very strong lifts. And no one laughed at Jay for only getting 505!

    ReplyDelete
  7. PetersonNovember 18, 2011 at 1:06 PM

    Jay E doing his nice, leisurely morning workout. Bad ass!

    ReplyDelete
  8. BONovember 18, 2011 at 1:25 PM

    Did you know that sectionals for the Reebok Crossfit Games starts on Feb 22nd? It's earlier this year than last year.

    Is anyone else excited? I can't wait.

    ReplyDelete
  9. CateNovember 18, 2011 at 1:33 PM

    mike t - awesome job on your (25lb?) pr today!!! looked so easy!!!

    ReplyDelete
  10. AnonymousNovember 18, 2011 at 1:51 PM

    good luck to Rob Ph in half marathon on Sunday!

    ReplyDelete
  11. MegsNovember 18, 2011 at 1:52 PM

    Jay E stopped because it was getting late.

    He also shared these words of wisdom with me "Small ass small deadlight"

    ReplyDelete
  12. JeffNovember 18, 2011 at 5:36 PM

    4:30 Lifting Maniacs:

    Kelly W 113 pr
    Mike P 375 pr
    Jess C 205 pr
    JZ 315
    Joe C 285 pr
    Donkey 275

    Another kick-ass job folks! Good form on the lifts, and great effort! Congrats to those who got PRs - I think Oleg may have the highest change today with a 50 lb increase, but some very big numbers tonight!

    ReplyDelete
  13. Mike T.November 18, 2011 at 7:15 PM

    Thanks Cate, it's was fun to work with you!!!

    ReplyDelete
  14. OlegNovember 18, 2011 at 7:23 PM

    Thanks for the awesome coaching, Jeff - when I finally got the technique right, everything started making sense. Yes, +50 lbs PR it was, still can't believe the number!!

    ReplyDelete
  15. donkeyNovember 18, 2011 at 8:43 PM

    530:
    Katie ?
    Vincent 390 PR
    Denise 215 PR
    Chip 325 PR
    Nathan 135
    Sandy 165 PR
    Laura 185/form

    630
    JSchell 375PR
    Olan 335
    Justin 305 PR
    Shoeless 445 PR
    Cline 185 form
    Erika 170
    Randy 275 PR
    Rob Pl 275 for reps/form

    Awesome work tonight, kids. Some very strong PRs and those who are working on their form are gonna git it next time. Kudos. Nice work on the ball ups, too--good core strength!

    The 630 class also tried some ring and bar front levers just for extra spice. Tasty!

    Westside crew brought out the battle ropes and then we took our sleds for a nice 400m walk, with bodyweight on the sled. Delicious.

    ReplyDelete
  16. donkeyNovember 20, 2011 at 2:17 AM

    the 530 and 630 classes didn't get pushed to the front of the blog :(

    ReplyDelete