Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Women’s Rx Wall Ball: 14lbs to 9′ target
Men’s Rx Wall Ball: 20lbs to 10′ target
For folks not competing in the Open, here are some additional ways we’ll be scaling this workout:
- Wall Ball: 150 Reps, scaling Wall Ball weight primarily and height secondarily. You should scale so that you get through the Wall Balls before the 12 minute cap.
- Double Unders: 60 Attempts or 4x Singles (360 Reps). Individual skill level may vary this.
- Muscle-Ups: 3 C2B Pull-Ups and 5 Push-Ups = 1 Muscle-Up
Post reps completed and Rx to comments.
Current Top Female Scores
1. Taylor Richards-Lindsay 261 Reps (0 Rounds + 150 WB, 90 DU, 21 MU)
2. Emily Bridgers 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)
2. Kelly Steadman 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)
Current Top Male Scores
1. Neal Maddox 323 Reps (1 Round + 53 WB)
2. Rich Froning 209 Reps (1 Round + 39 WB)
3. Jason Khalipa 297 Reps (1 Round + 27 WB)
See Neal Maddox and Jason Khalipa’s WOD Demo
All scores are current as of 12:00am Sunday
Dave B, High On The Strength Totem Pole at CFSBK
Good luck to all SBK Competitors WODing at CrossFit Virtuosity today!
Check out Samir C’s article: Nietzsche, Power, and Bible-readers on the Subway
Again Faster Jump Ropes!
Did you miss out on our last bulk order of these sweet and fast jump ropes? Well Joy M did and she’s had enough of being tripped up by a light, slow rope. She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope. Including shipping costs, the ropes would run just over $24 each. If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.
Josh Dick’s Photography
Our own Josh D just came back from an amazing photo journalism trip to Burma, check out his work:
“Inside the Karen State, young students at the Free Burma Ranger Jungle School of Medicine Kawthoolei engage in a clincal teaching environment and provide aid and medical care to hundreds of local Karen and internally displaced people inside the conflict zones of Burma. Gallery Here
“At Burma’s Jungle School of Medicine, Students are Teachers, Healers” Huffington Post
CFSBK Book Club Round 2 Launches!
For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their second read. If you’d like to join in, simply pick up the book and get reading. The club will be meeting at a bar or coffee shop to discuss the book on April 29th. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com
This intense new novel follows a middle-aged man as he contends with a past he has never much thought about—until his closest childhood friends return with a vengeance, one of them from the grave, another maddeningly present. Tony Webster thought he’d left all this behind as he built a life for himself, and by now his marriage and family and career have fallen into an amicable divorce and retirement. But he is then presented with a mysterious legacy that obliges him to reconsider a variety of things he thought he’d understood all along, and to revise his estimation of his own nature and place in the world.
A novel so compelling that it begs to be read in a single sitting, with stunning psychological and emotional depth and sophistication, The Sense of an Ending is a brilliant new chapter in Julian Barnes’s oeuvre.
Purchase Here
_________________
Olympic Weightlifting: The Concise Guide Cathletics
Technically the lowest on the Totem Pole was often the most important because it would have been most visible to the person viewing it from the ground. Often this was a wealthy person in the tribe/community who financed it. So- to be accurate, Dave B should be low man on the pole.. but without some context, it might appear as an odd slight at someone who can deadlift small cars.
Melissa got a muscle up on 12.4!!!
I'm rooting for Orlando Trejo who is currently in 2nd place world wide and so far the only world class competitor from latin america. Here are his stats:
Age: 23
Height: 1.62 meters (5’4”)
Weight: 71 kg (157 lbs)
Fran: 2:16
Cindy: 32 rounds
Deadlift: 210 kg (462 lbs)
Squat: 200 kg (440 lbs)
Press: 80 kg (176 lbs)
Overhead Squat: 135 kg (297 lbs)
Clean and Jerk: 150 kg (330 lbs)
Snatch: 120 kg (264 lbs)
He got 1 full round of 12.4.
In our region I'm rooting for David Charbonneau who is sitting in 3rd place in the North East. He took 4th at regionals missing the games seat by only a few points. He's a dark horse out of Brooklyn! If you did the open last year he was the dude that won every event our area hosted
Saw that Trejo kid, what a beast. Rooting for Charbonneau too, it was only inexperience that kept him out last year, I think he'll go to CA this time around.
On the ladies side, I'm rooting for Kelly Steadman from Champlain Valley CF. Got to see her in the regionals last year- she isn't super big or ripped, didn't wear high socks or crazy colors or anything, just quietly did really really well. I think she just missed out last year but was in the top 5 or so of every event. Her picture on the Games site is of her skiing, which seems like good perspective to me. Quiet, humble competitor.
Good job all on 2.4 today, the WOD was even more brutal than I thought. If you want to pay me back and "NO REP" me into oblivion, I will be giving it a whirl at noon tomorrow.
Here's a good Khalipa quote about 12.4:
"The wall balls, when you come back to them, they're hard."
Ha,ha, "when you come back to them." Funny.
I thought Khalipa was "just" a big, strong, dude, so when I saw him burn through some of the longer WOD's at last year's games, I was really impressed. He did well at WOD's that were more tailored for small quick guys, and yet he was near the top. He's a monster.
Has there been any talk of "weighing" the regions? It seems kind of weird that you have this huge number of athletes at the top in certain regions and they only get 3 people in the finalsl. I mean three of the top women are from the same gym.
Yeah Melissa, that’s awesome!!!
Wall balls plus 17 du’s – total 167
Could. Not. Jump.
Great drive and effort by everyone, awesome being here on a Saturday.
Got 245 on this one during open gym yesterday. Had time for a lot more muscle ups but I was too cooked by then. I expected to breeze through the double unders but they were surprisingly tough. Glad to see a bunch of our ladies on the platform from today's competition and I look forward to reading the recap!
Games WoD 12.4: scaled the wall ball way down to 8lb going by the advice that if you have to jump the ball to the target it's too heavy. The scale was perfect, finished around 9:17 which left time for 72 double unders.
Did 12.4 today at Virtuosity and got 240 reps.
Stuck with my rep plan for the wallball which was start with a set of 15, then in sets of 10. The last 15 were 8, then 7 to finish out. Glad I kept to this because I really wanted to drop to sets of 5. But that would have slowed me way down. Can't remember what time I got off of the wallball.
The first jump of du's was insanely funny. I was like, you want me to jump, like 90 times, yeah right. Eventually got through them with a little under 2 mins to attempt muscle ups. I took several secs to catch my breath and then gave it 2 attempts. I'm just not there yet. Someday…hopefully when my shoulder is healthy.
It's 10:30pm now and my legs still feel like jello. Not soreness (yet) but pure muscle fatigue where I'm not sure if I can actually hold myself up. So weird. Looking forward to spending some time on a foam roller tomorrow.
Just writing to brag, My snatch is up to 110. 🙂
Melissa! ANIMAL!
My quads are fried
150 wbs
+16 Dus
Press
160×3
170×3
190×1
210×1
215×1
180×6
Weighted Chins
50×5,5,8
Rows
225x5x3
141
8am with coach david
arms aching from the mu class.
pre wu
foam roll
hip openers
wu
jump rope practice/ subbed for kb swings
hip openers
WOD 12.4
186
wall balls rx + 36 1pd kb swings instead of du's.
wb 20 and then 10's. i liked this one.
cool down
2 min couch stretches
shoulder work with laX ball