Mobility & 6K Row...

30 Minutes of Mobility 

6K Row - 27:29 (1:05 PR) 

"No matter how slow you row - you're faster than someone on their couch".

Mobility & Split Snatch Technique

Spent time rolling out my back, shoulders and arms post "Angie". Also used the band for some mobility as well.

Worked on Split Snatch technique in between mobility:

95#
145#
165# all from the high hang

Dropped back down to 95# and focused on footwork, keeping my torso upright and keeping elbows high. They felt real good today. Technique will get me over 200#. I am loving the split. Feels real explosive!

“Angie”...

For time:

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

29:33 Rx (9:25 SLOWER than PR)

30 Snatches NOT for time & 1RM Snatch

30 snatches (135) - NOT for Time. 

Then: 

175# (5 PR!) &

185# (10# PR). Landed on back knee and stood up! That felt awesome! Got it on third attempt!

"Twelve Days of CrossFit Christmas”...

Once up the ladder 1-12:

1 – 500m Row
2 – Turkish Get Up 53/35
3 – Clapping Push Ups
4 – Front Squat (cleaned) 145/105
5 – Mountain Climbers
6 - Push Press 95/65
7 - Kettlebell Swings 53/35
8 - Cleans 135/95
9 - Box Jumps/Step Ups 30/24
10 - Sumo Deadlift High Pulls 95/65
11 - Ball Slams 20/14
12 - Buckin' Furpees

Then reverse order back to 1

(1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1)

23:35 Rx (2:32 PR!)

1RM Deadlift

1RM Deadlift - 425# 

* 40# less than PR. Upper back felt tight. Trying to be smart.

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (115)
4 Rope Climbs
4 Clean and jerk (135)
3 Rope Climbs
3 Clean and jerk (155)
2 Rope Climbs
2 Clean and jerk (175)
1 Rope Climbs
1 Clean and jerk (195)
14:28

Rx was 145/165/185/205/225

Snatch 1RM....

Split Snatch
95x1
135x1
155x1
175x1 (failed 3 times)
170x1 (4# PR!)

Got 175# over my head twice but back knee hit the ground on split. Couldn't stand up with it.

“The Millennium Falcon”…

5 Rounds of:
15 Deadlifts (135)
15 Toes-to-Bar
12:28 Rx

Grip is fried from yesterday’s muscle ups. Not my best day.

"Muscle Up Karen”…

50-40-30-20-10
Wall Balls (20)
10-8-6-4-2
Muscle Ups
35:49 Rx

Had to go to singles on Muscle Ups after round two. Double digit "no reps" on the Wall Balls including 4 in the last round. 

I spoke to Jesus in round four. He says "hello"

“Triple Double”…

Teams of two: 

100 Shoulder to Overhead (95) 

100 Double Unders 

100 Front Squats (95)

 100 Double Unders

 100 Sumo Deadlift High Pulls (95) 

100 Double Unders

21:09 with Dave D. 

I did 50 single unders and he did 75 doubles. This was was tough! Didn't have any push today.

3RM Hang Power Snatch

75#x3
95#x3
115#x3
125#x3
135#x3 

Pretty happy since my 1RM Snatch is 166#.

Jerk Complex & Push Press OTM:5...

1. Skill: Jerk Complex
1 Push Jerk + 1 Split Jerk
Worked up to 165#. Need more work on the split. 

2. Push Press OTM:5
3 Push Press 

135x3, 140x3, 145x3, 150x3, 155x3 

3. Core
3×20 Hollow Rocks & 3×20 Arch Rocks

“Yukon Cornelius”…

21-15-9 of:

HSPUs
C2B Pull Ups

* 30 Air Squats between each round

12:52 Rx 

"Single-Under Annie"...

50-40-40-20-10 of:
Single Unders
Abmat Sit Ups
9:28

Worked on keeping hands at sides on single unders. Sit Ups were SLOW!

“Run – Isabel – Run”…

400M Run
30 Snatches (135)
800M Run
15:08 Rx

Isabel time was 7:58 after the 400m run. Last time was 9:15 Rx. 

PRd Isabel by 1:17! SWEET!

“Prairie Fire”...

12 HSPU’s

2 Power Cleans (155)

10 HSPU’s

4 Power Cleans

8 HSPU’s

6 Power Cleans

6 HSPU’s

8 Power Cleans

4 HSPU’s

10 Power Cleans

2 HSPU’s

12 Power Cleans

14:35 Rx (PR of 3:50!)

Cash Out: Double Under Practice 

"MDV"...

50-40-30-20-10 Unbroken Single Unders

1:39 Unbroken (17 second PR)

* 5 Burpee Penalty and re-start round when you miss a rep

* did this after spending 15 minutes working double unders 

Front Squat - 7x3 Across...

Front Squat - 7 x 3 reps, across at 75% - 210#

Last time: 135# on 9/17/10 

"Snatch Grip Deadlift - OTM: 10"

5 On-the-Minute for 10 minutes @ 185#

"Recovery Kettlebell Complex"...

5 rounds of:
5 Double Swings (35)
5 Double Snatches (35)
5 See-Saw Press (35)
90 second rest in between sets 

Finish with figure 8/holds and lax ball/roller

"Black Friday"...

7 rounds for time of:
7 Overhead Squats (95)
7 Bar-facing-Burpees
7 Box Jumps (24)

14:03 Rx 

"Kettlebell Lynne"...

5 Rounds:
Double KB Floor Press (53), max reps
Pull Ups, max reps

Note: 2 minute rest in between rounds.
Score is the max reps. Pull Ups are over once you drop off the bar.

22-22
18-15
13-13
10-12
10-12
73-74

147 reps total

* Hit my chin on the bar after rep 18 during round one of the pull ups. Threw me off a bit. 

"Pitfall"...

Four Rounds for time:

300M Row

3 Rope Climbs

10 snatches (95)

16:41 Rx 

1:53 Slower than PR. ;(

"Kettlebell Linda"...

10,9,8,7,6,5,4,3,2,1 reps for time of:

Double KB Deadlift (2x32kg)
Double KB Floor Press (2x24kg)
Double KB Clean (2x20kg)

10:14 Rx (7 second PR)

"Death by Pull Up"...

With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. 

14 rounds + 11 reps
(116 reps)

"Hurricane"...

300M Row
30 Strict HSPUs
30 Snatches (95)
200M Row
20 Strict HSPUs
20 Snatches
100M Row
10 Strict HSPUs
10 Snatches

29:41 Rx - HSPUs were SLOW!

“Mike”…

12 rounds for time of:

1 Rope Climb

3 Deadlifts (225/155)

9 Toes-to-Bar

* At completion of the 12 rounds do 25 Kettlebell Swings (70/53)

27:45 Rx 

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CrossFit Sobo's 2013 Veterans Day WOD is on honor of Mike Burnes & Mike Mondello for their service to our country during a time of war. The signifigance of the rep scheme is as follows:

12 – number of months per deployment

1 – number of times Mike Mondello was over-seas

3 – number of times Mike Burnes was over-seas

9 – number of months “in country”

181  - total number of reps to signify:  Delta Co., 181st Infantry Unit

"Velociraptor"...

10 HSPUs )
20 Box Jumps (24)
30 OH Lunges (45)
40 KB Swings (53)
50 Pull Ups
10:50 Rx

EMOTM: 20 & 30 Man Makers for Time...

EMOTM - 20

Odd - 1 Bar Muscle Up 

Even - 10 Abmat Sit Ups

30 Man Makers for a Time: 5:20 (25)

Cash Out - 25 GHD Sit-Ups

"Hawks"...

 “Hawks”- AQAP:

1000m Row

50 Deadlifts (185)

50 Thrusters (75)

50 Box Jumps (30)

50 Burpees

50/side Overhead Walking Lunges (45)

100 Single-Unders

50 Tuck Jumps

44:52

In honor of Ryan Hawks - good friend of a Champlain Valley CF owner Jade Jenny and past member who died in a ski accident. 

RIP - Hawks 

RX was: 

“Hawks”- AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Overhead Walking Lunges 45/25

100 Double-unders

"Clovis"...

For time:

Run 10 miles 

150 Burpee pull-ups

2:33:47 Rx 

Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

"100 Burpees for Time"...

100 Burpees for Time: 9:37 Rx

* After Red Eye in Jeans. Almost puked up my Bulletproof Coffee.

5k Desert Dash

5k Run - 27:45

At Commonwealth National Conference - JW Marriott in Scottsdale, AZ. 

"Lung Burner"...

10 Rounds for Time:

200M Row

10 Kettlebell Snatches (35) - 5/5

10 Push Ups

20:22 Rx (1:45 PR!)

"Low Pull & Sky Pull"...

9-7-5 of:

Deadlifts (275)

Rope Climbs (12)

10:23 Rx 

“Back Squats Nancy”...

Five rounds for time of:
400M Run
15 Back Squats (135/95)
21:26 Rx
*Squats from the floor.

Mental Victory – got at 5 rounds of squats unbroken (Last time: 17:34 from the rack - Rx)

5x3 Overhead Squat & "November Rain"...

5x3 OHS
115x3
135x3
155x3
175x3
200# (Failed twice)

"November Rain"
AMRAP 7:
3 HSPUs
6 Pull Ups
9 Air Squats
9 + 1 Rx

5x3 Jerk & "Lansdowne"...

5x3 Jerk
145x3
160x3
175x3
190x3
205x2  - (200x3 is my 3RM)

"Lansdowne"
AMRAP 7:
10 Wall Balls (20)
15 Abmat Sit Ups
5 rounds + 6 reps R

Ashland Half Marathon...

Official time on my Half Marathon - 2:17. Got my second wind at around mile 8. Pretty happy with my time considering I didn't really train for it. Crossfit for the win.

“Cindy”…

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
17+18 Rx
(22 reps slower than PR.)

"Grace"...

4:09 Rx. Was at 15 reps @ 1:30 and the wheels fell off! 

First time Rx. Precious best was 4:29 @ 95#

Box Squats...

185x3
225x3
255x3
275x2

Cash out: 25 (5x5) box squats at body weight (160#) with a one second pause on box.

"Boat Race...

3 rounds for time of:
500 meter Row
400 meter Run
3 minutes rest 

Splits were: 4:09-4:28-4:20/18:57

(Last time: 4:06-4:26-4:11/18:43)

"Mary"...

As many rounds as possible in 20 minutes:

5 Handstand Push Ups
10 Single-Legged Squats 
15 Pull Ups

7 rounds Rx! - First time Rx

 (Last time: 7 rounds plus 6 reps /!Scaled Pistols to holding handle on GHD)

50 Turkish Get Ups for time

50 Turkish Get Ups for time (53) 

16:37 Rx (PR of 5:08)