WOD Tuesday 15/02/2011
10 Rounds for least amount of sets and time:
3 Weighted Pull-ups 17.5kg (12.5kg)
5 Strict Pull-ups
7 Kipping Pull-ups
Post load, sets and time to comments.
10 Rounds for least amount of sets and time:
3 Weighted Pull-ups 17.5kg (12.5kg)
5 Strict Pull-ups
7 Kipping Pull-ups
Post load, sets and time to comments.
No way!! My palms are still raw from Fran!! Gunna have to tape up good for this one. Thanks for posting Mick, I can sleep peacefully now. See you at six…
Hi Mick, not sure how to report my work out but here it is…
10*3 5kg
4*5 strict, 1+2+2 strict then 5*5 assisted (26-35KG)
10*7 kipping
21.55 mins
Hands are burning..
5.45am (In order of: Time/sets/weight or scaling)
Lauren 19.26/35/R,O,Y bands
Cyn 19.45/17/P,B
8am .com
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Mick 2x20kg across
Shano.C 2x15kg across
9.15am
Matt.F 23.17(7rds)/11 B,R,W
Ali 26.03/23/R,O
Lynda 23.05/24/P,R
Shano.C 17.06 (mod)
Mim 19.39 (mod)
Richo 28.23/39/W,B,R
Karen 30.30/22/O,R
Bec.C 25.00(5rds)/P
4pm
Paula 25.10/10/Y,O,R
Olivia 16.00 (5rds) R
Albert 26.30 (5rds) R
Lyndal 30.26/18/4kg, R, Y
Mel 30.00 (8rds)/16/R,Y
Scotty T 30.00 (7rds)/30/O
Brucey 27.00 (7rds)/15/17.5kg
Amanda 18.53/9 sets/O+Y
Nicole 19.30/11/P+O
Ryno 29.30/26/8kg
Kendall 21.40
Nick 29.24/16/rxd
5pm
Angie 23.55 (6rds) P+O
Dale 25.00 (7rds)/8kg
6pm
Brooksy 25.00 (7rds)
Larns 25.48 (mod)
Paul 25.00 (7rds)/O+R
Gilli 24.30 (7rds)/P+R
Tanners 24.31/22/R+B
Lara 25.30 (7rds)/10/P+R
Smokin 18.12/17/O
hey massive , arm burner today have fun everybody. mel i have the best lower back strech for you ill show u this arvo .darren gave me this one .go dog go
Found an awsome website.. beyondthewhiteboard.com
ok now this one is FREAKIN AWSOME… check it out http://crossfitlisbeth.com/2011/01/10/15-things-crossfit-has-taught-me-about-life/
Love this…Pick up the bar.
Stop over-thinking everything. Stop putting ten different cues in your head right before you lift. Stop obsessing about your feet, your grip, your hands, your chest, your lumbar curve, your shoes, chalk, the tension of your hamstrings, your ancestral lineage, and whether cream in your coffee is an unforgivable affront to the Paleo Gods.
Want to know what Coach Greg Glassman has to say about THE proper deadlift grip? “In the real f***ing world, the object determines that for you.”
Yup, it can be that simple sometimes.
You’ve been trained, now stop thinking so much. Just do what you know to do with what is in front of you.
Pick. Up. The. Bar.
Put it down.
Next?
Good times tell you nothing. Adversity reveals.
Think about it — in CrossFit and life. Think about your last PR in the gym: what do you remember?
It felt great! Awesome! I’m so strong/fast/quick/tough/etc.
How about your last failure?
Confusion, hurt, and maybe: I wasn’t quick with my elbows. I didn’t jump with the bar. I shouldn’t have stopped so much during those pull-ups. Got to fix my feet.
Which experience taught you more?
Don’t fear the tough times. Let them come. Life must unfold. Be smart, bear down, and ride it out. And learn so you can do better next time.
If I really think about it, I know the barbell can’t save me.
It can’t offer me eternal salvation. Or money. Or even peace with all my decisions, however difficult they were.
The barbell can’t soothe a crying baby, or cure cancer, or even bring me back that split-second decision to accelerate on a wet North Carolina curve years ago in that little red car.
It can’t make me prettier, or smarter, or more accomplished.
By all rational thought, I should discard the barbell and buy some Mom jeans and take up scrapbooking or Zumba or some kind of “fitness” class wherein I try to dance or gyrate my way into a sexy body. That’s what “sensible women” of my age do, isn’t it?
But I doubt those sensible women have felt the cold steel in their hands. They probably haven’t wrapped their fingers around a 70 lb barbell and snatched it 30 times in a row, in the middle of a 2K rowing sandwich. They most likely have not felt the power of bringing that weight overhead and then throwing it down, rubber bouncing up from the ground, chalk particles wafting like snow through the summer rays of sunshine beating across the floor. Those women still think a workout must involve a cardio machine, and, maybe, if they’re feeling adventurous, a weight machine.
They don’t know they are a weight machine. The years are taking their toll. They can either carry that weight on their hips and their butts and their bellies for the rest of their lives . . . or they can put it in their hands, on a barbell, and toss it above their head. Maybe grunt. Most likely swear. But feel the power. Be the strength. Become dominant over themselves, over others, over the world right in front of them.
Because once you truly experience the power of the barbell, you can’t ever go back. It’s like that part in the old movie “Thelma and Louise” when Thelma says, “You know, something’s, like, crossed over in me and I can’t go back, I mean I just couldn’t live.”
There’s no going back now. Something’s, like, crossed over in me. Weak and mediocre just won’t cut it anymore. I just couldn’t live.
No, the barbell can’t save me . . . because I guess it already has.
There’s no photo that can really explain why we do what we do. No one image can explain why we CrossFit. And, oddly enough, there really aren’t any words that easily sum it up either.
We all do it for so many reasons. Health, longevity, vitality, community — the list could go on and on.
Or we could just say, in some odd way, it’s fun. And it works. And we see results.
And the fact that when we miss a class or two, there’s going to be a bunch of notes on Facebook, and a couple to texts and e-mails, asking where we were. Because somebody cares. In fact, a whole bunch of people care.
We never got that at World Gym or Bally’s or wherever we used to exercise before. There, we were just another number on a card and nobody cared if we were showing up or doing the exercises right or if we ever reached our goals. We were numbers there. Here, at CrossFit, we’re people . . . with families and jobs and shades of old injuries that we need to have workouts adjusted for. Here, a coach will notice us favoring a knee, or a shoulder, or a hip — and ask us what’s wrong and help us figure out how to adjust the workout so we can exercise and heal.
Here, we know that if our back feels funny that day, we can ask a coach and get a few stretches to do and it’ll start to loosen up.
We know that if we can’t do L pull-ups, we can do ring rows and a coach will make sure we do them right.
Here, we know that even if we finish last in the workout, there will still be folks cheering for us. In fact, they’ll probably cheer harder than they did for the first-place finisher. Because CrossFit is about effort, as well as achievement. Go figure, this CrossFit.
And here we know that if it’s been an absolutely horrible, crap-filled day in this world that’s beat us down and made us feel so small, that once we walk through those doors at CrossFit, there’s a friendly face that’s going to give us a hug, teach/beat/rejuvenate us for an hour, and then send us back out the door, tired but with a big smile and a huge sense of accomplishment. And that the day will suddenly feel better and we’ll have strength enough to get up in the morning and do it all over again.
There’s no photo that can show all those images, no picture that can capture all those feelings, no words that can easily describe this experience to your friends.
The writer George Sand once said: “The world will know and understand me someday. But if that day does not arrive, it does not greatly matter. I shall have opened the way for other women.”
The world will know and understand CrossFit someday. But if that day does not arrive, it does not greatly matter. We’ll have opened the way for everyone.
Now get your butt into CrossFit today. Do work. Be proud of your effort. CrossFit.
seriously spend some time on http://crossfitlisbeth.com WOD (words of the day)
there are soooooo many insprational daily archives to read….
Where do your eyes go? Seriously, where do you look when you’re in the workout? Is it up, down, to the side, or straight ahead? Or all of these directions?
More importantly, where should you be looking?
CrossFit, like life, has no one perfect answer for this – but there is one answer that’s right a whole bunch of the time: Look forward. Neck in neutral position, not craned up or down, not twisted to one side or the other. Neck neutral and eyes forward.
Sure, there are going to be exceptions. When you’re jumping up to the pull-up bar, we want you to look up and grasp what you’re aiming for — just like in life. Or if you’re really fatigued on box jumps and you need to concentrate on landing properly, it’s okay to stare at the top of the box and focus there. And proper deadlift form, with neutral neck position, will mean your eyes will be forward but looking at the ground ahead of you.
But, most of the time, you should be looking straight ahead of you. CrossFit, like life, is best lived looking forward. So make your eyes go there. Look down when you have to, look up when you’re reaching, and know what looking back will cost you. Be strong, look straight ahead, and do what needs to be done.
OK ILL STOP NOW PROMISE HAHAHA JUST LOVE THEM
Sorry I didn’t make it this morning Cyn & Lauren – I slept in.
Hopefully I will see you tomorrow morning.
First handstand today. Yay! Now working on another one.
You bloody little ripper!!! your a machine!!!! well done chicky!!
You were fan dabby dozey Lynda – love your “will” to do this and it shows that if you really want it you can – love ya work Girl!
Congratulations on your first handstand today. I was very impressed. I cannot do one as I hate being upside down. Well done.
Yeah awesome job mate!
Nice Larns!
FRIGN AWESOME LARNS!!! I almost had a tear in my eye. Truelly inspirational!! Love the one about adversity, that’s how I felt after FGB last night, but I learn’t more about myself in failing at that than I did at succeeding at Fran the other night. Thanks for posting that Larns, you’ve made me feel alot better about that result. Can’t wait for tonite now, see you at six.
VIVA CROSSFIT!!!
3 baby handstand pushups and ripped hands, just another night at 4551, love it!!
massive mick i did 2 x 20kg dumbells for crossfit dot com today