Apr 15, 2012

041612 Monday

Skill
Parallete Pass Throughs 

WOD
Pheezy
  Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

21 comments:

Bridget said...

What is the weight for the females?

james said...

Debbie and I spoke about this this afternoon. Based off her 1 RM maxes we came up with 95lb for the FS and push jerk and 185 for the DL. Having said this we could have easily said 115 for the FS but it was problematic for the push jerk. Bottom line is that it should be heavy...

kyle hogan said...

http://www.crossfitendurance.com/blog/1/post/232

right side 2nd row, iMCF shirt trying to represent!!! CFE cert this weekend.......

Greg M said...

16:40.

TTBs were my nemesis this morning. Still feeling the effects from the GHD mini WOD on Friday. I did Butterfly PUs for the first time in a WOD today. First round was really good, 2/3 rds I was probably getting my eyes above the bar, but I figured I just have to start doing them if I am going to get any better.

Looking good Kyle, way to represent IMCF!!

God Bless "Pheezy", U.S. Marine Corps Lance Corporal Philip P. Clark and his family for their loss.

Debbie said...

23:00ish

We did this outside in my front yard and then ran down to James's house for the bar work and DL. Super fun to do it with the neighborhood peeps.

95# FS
185# DL
95# PJ
Had to use red band on last 2 sets of PU. The cold bar/no tape combo was not helping my cause!

A huge shoot out to James for setting everything up this morning, greatly appreciated.

james said...

Loved working out in the hood as the sun came up. Not quite so excited about "Pheezy", the last round was rough. 20.21

Looking forward to tmw.

Alex E. said...

21:39. Late crowd in the hood was AWESOME!!!

Scaled front squat and push jerk to 135. Started each set with a clean from the floor.

Dan rocked the pushups!!!

Great work Karin beating everyone!!!

rob said...

As always it's humbling to WOD for a fallen Hero.

PJ was heavy, other lifts were ok. Pulling off of a rack was helpful, my only unbroken was round 3 for PJ; 3 then 2. I liked having a WOD with the heavier weight. 13:55 as Rx'd. Congrats to Greg on his pull-ups. Great job Kyle.

Erin Anderson said...

23:25. Scaled dl to 105, fs &pj to 75. Great workout! Remembering our heros is a great way to start the day!

Rich M. said...

16:02 this morning. I scaled the FS and PJ to 135. DL were RXd. I could have gone just a bit heavier on FS but not PJ, so in interest of bar management I think it was about right.

Greg was looking good with the butterfly PUs! Good job!

Good WOD in honor of a hero!

Way to represent Kyle!!

Rich

Noah said...

17:12, scaled 165 to 125. Grip strength was the limiting factor. Barely have enough strength to operate this mouse and keyboard. Good start to the week though.

Dan said...

Good crew this morning!

Scaled FS and PJ to 135, and still found myself on a knee dry heaving by the middle of round two!

22:58

Amy said...

16:01 w/ 95 lb FS & PJ and 135 lb DL.

I should have done 115 FS and PJ and a heavier DL.

james said...

Dan - it might be the altitude up on the hill.......I had a few dry ones at the end as well.

Mark Weaver said...

24:00

Wow - scaled the weights and still a smoker. Feels good now i'm done

Rob Graetz said...

30:17 - Scaled the weights to 125#, green band (part of last set big blue band) on pull-ups, and knocked back the T2B reps to about eight. Couldn't string T2B together, but at least worked on getting my feet up to the bar. Could have gone a fair bit heavier on the deadlift, but got lazy about setting up a second bar.

Mark said...

Does anyone have tips for callous management? I couldn't finish the WOD today because my palm exploded.

james said...

Mark - my theory (not the only one out there) is that its all about grip. I don't tape, chalk etc and don't have any problems when I use the grip he talks about.

http://library.crossfit.com/free/pdf/CFJ_Larsson_Handcare.pdf

Amy said...

Mark,
As an old gymnast, I believe that callous maintenance is a must. Yes, you want callouses, but once they start to pinch up (like after a lot of pull ups), you need to go home and buff/shave/grate your callouses down so the excess skin is removed. If you get back on the bar with a lot of excess callous build up and you don't have the grip technique down that James uses (and myself), that excess skin will rip off. You can buy something called a pedi egg or just use a razor if you are careful not to remove too much callous.

Along with James, the grip is important. You want to minimize the amount of movement your hands are doing on the bar. Your hands really shouldn't be shifting at all if you don't want to rip.

I have to use chalk and and a taped bar because of super sweaty hands, but no grips or taped hands ever.

Mac said...

17:01, as Rx'd. Happy to do a heavy metcon, and it seems like a while since we is some pullups so that was good. Felt like laying down for a while after this one, so a fitting hero wod.
As far as callouses are concerned, I'm a big fan of the ped egg. Also, make some wraps out of athletic tape, and use them often. For my hands I use them whenever doing more than 70 pullups in a wod...there's no shame, unless you don't protect your hands and have to sit out of the WODs for a week paying for "being hard".

james said...

agree entirely Mac - if the grip thing does't work then tape away!!