Category: WOD

For Time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings  (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press  (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

Results
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Dan and Jim sum up how everyone felt after:

This benchmark workout is a grinder. The classic chipper that seems light or easy at first glance. Jumping pull-ups? Check. Light barbell? Check. Light kettlebell? Check. Only one time for each exercise? Check. 

Well this one humbles you. It makes your body scream “STOP”. Like all WOD’s it makes you realize that there are even more aspects of your fitness you need to work on. It makes you want to turn around and head to your car when you read the whiteboard, as Moe and Marc joked about in the evening class. That is a good thing. There is much benefit to fearing the workout, to wondering if you can do it either scaled or RX’d. It means you have a challenge. That you are going to face a test for yourself. That it may sting a little. I certainly felt the sting of my calves cramping as I hit the double-unders and thought “not now, please” just wanting to finish. My legs were on fire, as was the rest of my body and my lungs. I pushed through and collapsed. Mission accomplished.

When Men’s Fitness and Muscle and Fitness decided to cover CrossFit, this is the workout both magazines were exposed to. Click here for the humorous account of one Men’s Fitness writers journey to tackling the Filthy Fifty and becoming CrossFit. To see the short video from Muscle and Fitness, click here.

Pictures of the WOD. Sorry I didn’t get the evening class.

Strength WOD:

3/3/3/3/3
Thruster

5 sets attempting a 3 rep max load. Rest as needed between sets. 

Then follow with 10 minute AMRAP (As Many Rounds As Possible) of:

3 Thruster (95#/65#)
5 AbMat Sit-up
10 Double-Unders

Results

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Good day watching you people get stronger!

Scalability: The beauty of CrossFit lies in not only its results or its intensity, but also that it can be scaled in several domains. Not only can you scale weight, limit the range of motion, or scale the amount of resistance or “help” provided, you can also scale by substituting exercises. When you have an “owie” like Curtis and Jim do (not from the gym), subbing in alternate exercises can provide an effective workout and meet the desired outcome of the workout programming.

Jim Push Presses and Curtis High Bar Back Squats:

Quote of the day: Michelle ~ “Hey guys, anyone need balls?”

Don’t forget! Make sure you are logging your meals and drinks from now until Saturday and bring it with you!

For Time:

Alternate the following exercises 10, 9, 8, 7, 6… down to 1 and 1, 2, 3, 4, 5… up to 10 of:

Hang Power Snatch (75#/55#)
Sumo Deadlift High Pull (75#/55#)
Results

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Notes: 

Nutrition class is this Saturday after the 10am WOD. We will be reviewing basics about Paleo and Zone nutrition, the roles it plays in your performance and progress, how to shop for food, when to eat, what to eat, and other resources for practically incorporating dietary change that lasts. This won’t be a how to on counting calories, playing cards or adding points. We also will be kicking off our Paleo Challenge for those interested. 

Your homework: Starting Wednesday write down everything you eat and drink at each meal and snack on from now through Saturday. Bring it with you!

We are ordering shirts on Friday with our new design. If you want one there’s a sign up sheet on the whiteboard or post to comments what size you want (Men’s/Women’s/Kids). These will be American Apparel Track T’s which are lightweight and geared for your WOD. Women’s are fitted but not as snug as a Bella shirt. Color is a grey shirt with black and white graphics.

“Happy Damn Birthday Gregg!” ~ Anonymous whiteboard comment

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In Teams of Two, alternate overhead any way, any how, to lift a total of 11,000 lbs. for men and 7,500 lbs. for women for time:

Options are: 

• Team chooses a weight/rep option and sticks with it
• Partners must alternate work to get total reps above
• Use Clean and Jerk, Snatch, Thruster, Deadlift to Hang Clean to Press, etc. 
• If there is a male/female pair, team must choose light, mid, or heavy option and alternate lifting their RX’d weight respectively for half the total reps. Singles pick a weight and do half the reps
• Bar must touch floor everytime

Post total time.

Results

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Each option presented different strategies. The popular team strategy was to go with the light option and power snatch it or rep out fast clean and jerks. Lyndi chose the “heavy” option and tackled it solo. Heavy or light it made for a different WOD that built on teamwork.

Team J&J (Jeremy and Justin) and Team Lyndi “Solo”::

Team “Rocksupastar”:

Welcome to Paul, Sangeeta, Mark and Kate who came in for their first WOD today (Mini-“CIndy”). Great effort and next time you will all be ready for the full “Cindy”! Results here: View this photo

For time:

Every minute on the minute with a continuously running clock perform:

Score total rounds and partial reps in the last round completed. 

Results

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Notes:

We had two local CrossFit visitors drop in for the WOD today (Mark and Jeremy) and blow through this round after round. Drop in again sometime!

Starting Saturday we have 10am class. Monday we begin the following class time changes:

• Monday to Friday 11am moves to 11:30am
• Monday to Thursday 4:30pm moves to 5pm

Another birthday WOD in September? This is a busy month. Today was for Lyndi and she rocked her birthday WOD as RX’d! The progress and results she has made in just a few months have been nothing short of spectacular.