Feb 26, 2012

022712 Monday

General

Brian S., John R, Jacob R., John B., Kelly J., Luster H., Stacey P., Steve O., I have not seen a scores from you for the games.

I am going to check at 1830 tonight and validate all the scores I have then to make CFHQ's 1900 deadline. If you haven't submitted by then effectively you won't be able to continue as part of the games.

Workout

10-9-8-7-6-5-4-3-2-1

Bear Complex (85/55)
Burpees

The video below shows the bear complex, sorry for the bad audio .....the studio was a little breezy.


Jamie Z's 0530 Class

Chelsea: each minute on the minute of 30 minutes:
5x Pull-ups
10 Push-ups
15 Squats

47 comments:

Air Force Steve said...

WoD 12.1 on Thursday: 77 with LTC Mac
Re-do on Sunday: 89 with GEN Patton(aka Debbie)

james said...

Steve, Patton, and lance O'B - just validated your scores along with a few others - if you submitted and didn't get a validation email - post to comments

Rich M. said...

James, I submitted 10 reps for this one. I'm sorry I'm not ready to do much more. Let's just say that the boys are fine, just not ready for a lot of bouncing around.

John said...

James, check mine again. I am assuming I am the John R. I have a status of pending on one and a valid on the other.
Thanks

Debbie said...

James just posted my score to the Games website. Sorry it was so late.

Greg M said...

Jacque got an 80 and she is sick with strep, she is a beast!! I wonder what she would have gotten if she was healthy?

Nice Job baby.

John T. said...

Stoked about burpees again tomorrow. That should rock for you guys that did games wod again on Sunday.

james said...

Rich and John - yep both validated. also validated Jacque "Burpee monster" Mclean.

John R. said...

Thanks James

rob said...

I am going to be in Las Vegas in a couple of weeks and will need to do the games WOD there. Does anyone have a recommendation for a good box there?

Lance said...

Rob:

I have a buddy in Vegas...just shot him an email to see where he WODs at. I'll let you know what I find out.

Jacob said...

Sorry folks, I tried to figure out how to post earlier in the week, didn't figure it out and simply forgot about it. I only got 80 anyway, but did not realize I would be dropped from the team. Again, sorry!

Erin Anderson said...

Is it cheating on the burpee to put one leg back at a time to get to the push up position instead of hopping both legs back at one time? I am just faster that way right now because my hamstring is tight.

Great job Jacque!

Air Force Steve said...

James - No e-mail, but "Valid" on website.

Rob - Are you TDY to Nellis AFB or on leave downtown?

Alex E. said...

These videos get better and better. I am sure CrossFit HQ will be calling us anytime...

scottnkelly9901 said...

IMCF Hohenfels:

30:51 as Rx'd

Very slow this AM. Went too slow at start to focus on correctness which, of course, still wore me out by the time I got into a rhythm. Nevertheless, I enjoyed it. Good first WOD of week.

Julie said...

21.34 Rx'd Great WOD and kicked my butt!! Tried to work on some goats and it was ugly! :)

james said...

21.46 - Great work by Julie, Rob and Debbie this morning who crushed it

Julie said...

Thanks James!!! :))

Jake78 said...

Too much shoulder work in those bear complex things, did the main site workout

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

9:42

Jake

Rich V. said...

did the 30 min WOD 5 PU 10 Push ups
15 Air Squats.

Debbie said...

18:20 I was just trying to stay in the same round as Rob!

Great WOD

Good turn out for the class, nice job briefing it Rob.

Mike Anderson said...

24:04
Lost intenstiy as James pulled away.

Greg E said...

A run kind of morning,
6.12 miles in 52:07

Lance said...

Rob:

Check out CF Max Effort. Owned by games competitor Zach Forrest and my buddy says its a great box and its only 5 min from the Strip.

Scott said...

Recovery day, so I swam 1000 meters at easy pace after Army PT.

Ran Augusta Half Marathon yesterday and ran new PR.
1:37:41 [7:27 pace]. And, I was only shooting for 1:45:00. Felt good, so I went for it. This was a tough course with two big long hills. But, thanks to CrossFit, I was passing people on the climbs. Had to slow down a little at mile 12.5 because I felt little cramp in left calf. Legs and knees feel fine today, just a little sore.

I said it before and I will say it again. CrossFit = results in ALL that you do in life.

Meg Smith said...

Great WOD...good way to start the week. 20:34

I'm hoping that this morning's group is indicative of what to expect for tomorrow afternoon's "Intro to CF" class. A few of you mentioned being available to assist with the class--Mark and I would be grateful for the help. If you can assist, please arrive by 1615 Tuesday.

Mac said...

20:35, as Rx'd. A brutal way to start the week, but on the plus side I think I burned off all the fatttening good stuff and adult beverages I consumed this last weekend.

Jess said...

Not sure what my time was this morning since my timer got stopped. Thanks Meg for pointing out that I was lifting 65#...made a huge difference doing down to 55#!

Erin Anderson said...

Good lesson from Rob's intro class this morning, scale the weight when it becomes too much that you want to quit. When I couldn't find the exact weights I rounded up not down today, WTH? Just because sometimes I can do the perscribed weight doesn't mean I can every day! Still learning even though I was helping with the class.
Welcome Kate & Brian!

Ross said...

RX'd 17:54 good WOD

Mark Weaver said...

25:01 - scaled from 85# to 65# after first round.

Good WOD and chance to work on my form after last weeks AARs

Mike Anderson said...

Meg:
I'll be able to help out tomorrow afternoon.

Amy said...

Did 4 x 800m sprints on the treadmill today as well as some pushups/situp stuff. I was afraid I would be feeling the effects of the bear complex through the end of the week which would not be fun for Thrs open WOD.

Wade said...

21:20 using 95 lbs. I did 10 front squats during my last round since I forgot to do them for the first round of bear complexes.

Greg M said...

Going to do this tonight after my basketball game at home, hopefully Jacque will be cheering me on to push me.

Noah said...

I now know what it feels like to be punched in the face contiuously for 23 minutes and 28 seconds.

Ate like crap last nite, worked out like crap this morning. Go figure!

rob said...

This morning we had 7 athletes show up for our 1-hr Intro to CrossFit class (you'll hear it referred to as a 'hook' class). Thanks to those that helped and demonstrated exercises and WODs; Debbie, Ed, Paige, Jess, Matt...and if I left off anyone I apologize. I think we effectively communicated 'what we do', 'why we do it', and 'how to get started'. Without a doubt the best part of the class was the demo-WODs that the group did with all the scaling options. We gave the group of 7 different options/times for linking up with a coach. We had at least two definite hand-offs with link up times. For the rest, be looking for people who show up and are obviously wanting someone to take them by the hand. Thanks again.

rob said...

Lance - thanks for the info on CF Max Effort; I'll send an email and get linked up.

Steve - I will be on leave downtown; what do you have in mind?

rob said...

We did a 3, 2, 1, Go! with Gwen, Debbie, Matt, and myself. Great work by all. 18:05 as Rx'd. I've had enough burpees for a while.

Erin - my understanding is that what you are describing for burpees is allowed. The points of performance are the chest touching the ground on the bottom and at the top a jump with hands overhead in a position that covers the ears. Obviously for Games WOD 12.1 there was a specified movement at the top, but if it's not specified like 12.1 I think what you described is a good burpee.

Lance said...

5x1 PC...195, 205, 215(F), 210(F), 185

Today's WOD...put a 10 minute cap on it...as Rx'd and got through the Bear Complex of the 7 rep series

40 Reverse Hypers

Tony said...

As Rx'd 10-9-8 then moved to 65#

PR DUs after at 19. Thanks Tripp for the motivation.

Bridget said...

Following Amy's lead. I did 9 miles around the golf course Sunday, a little gingerly today.

Meg, I will be in the bubble tomorrow afternoon & can help. I hit you up on a text today as well.

Jay Luck said...

about died 30:15 ouch

Dan said...

Bench Press 5x1:
275-295(f)-285-295(f)-305(f)

WOD: 31:23
My squat followed by a press was much more of thruster than two seperate movements; not sure I was "cheating" or not, but it sure doesn't seem to have helped my time!

Love me some Bear Complex!

John T. said...

Today was a humbling experience for me. I knew from the first rep of 10 that the weight was too hard but there was no weight around to scale down. 85## was too heavy but stripping the tens gave me 65# which was way too light. Anyway drove on with 85#. At round of 7 Ed stopped me and told me to drop weight because I wasn't going down low enough. Once again no weight. I slowed down even more completed everything correctly and just hated life for 34:15 seconds.

Kay said...

28 minutes, rx'd. What a bear of a WOD!