As Many Rounds As Possible In 12 Minutes Of:
50 Double Unders
7 Power Snatches 135/95
10 Kipping Pull-Ups
Post rounds completed and Rx to comments.
Coaches Josh and McDowell demo a Kettlebell Swing/C2B Pull-Up WOD
New Equipment
We recently purchased two Ohio Bars to replace our slighly warped power max bars, a few more mobility goodies, some no tangle ring straps for the pull-up bars and 2 dog sleds. Get stoked.
Dan Betz’s BNCHMRK App
As CrossFitters, tracking and reflecting on our performance is part of our daily routine — we write our scores on the whiteboard after class and (some of us) post them in the comments on the blog. This is important, awesome stuff and deserves a more permanent and more easily accessible home. Over the past few months, I’ve been working with a couple of friends to build something for this very purpose. BNCHMRK is a web app for tracking your performance on all of the benchmark workouts — the major lifts, runs, rows, girls, heroes, and we even have the CF Games open workouts.
-Dan Betz
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BNCHMRK WOD Infograph
3 Reasons To Get Upset About CrossFit
“A Beautiful Thing” What its like for a mother and daughter to compete at the CrossFit Games in the same year
Now I can go to bed. I think I'm going to love this workout!
ohey not sleeping. so its shark week and seeing how i'm a huge fan of sharknado, here is tara reid explaining whale sharks. /www.youtube.com/watch?v=mWvYillaPck for all you 90210 fans, yes steve sanders is there too and busts her on tiger sharks.
ps: this wod looks pretty alright.
pss: live every week, like it's shark week. tracy jordan
6am with Jess and D.O. Low back is stiff today from the heavy deadlifts I did yesterday. And my left shoulder is still on the mend from a strain a few weeks ago, so I went light on the snatches at 105#. Hit 4 rounds at exactly 12min. DUs felt solid today. First set was unbroken and second set was nearly so. The snatches were light. Pull-ups were challenging due to sweat on the bar. I'd recommend getting your partner to wipe the pull-up bar with a paper towel between rounds. Cooled down with a 1000m row.
6am with Jess and David
Finished 3 rounds plus 8 DUs.
Kind of a mess today. Started with 115 on the bar and after two reps dropped down to 95, which took some time unfortunately. A lot of sweat on the bar today and had to bail 4 or 5 snatch reps because my left hand slipped inward on the bar. DUs felt reasonably good today. First round unbroken, second round controlled and broken intentionally into three sets to pace myself.
I felt like I wasn't getting under the bar enough or jumping hard enough. Basically my snatches felt like they were all upper body. I find it particularly hard to concentrate on dropping down for the catch when I'm gassed. I think it's mostly a mental thing, and my new goal is to get my snatch form consistent even under stress.
Got in an early am workout at CF Dublin City Centre – great box w/ cool coach and super friendly people.
4 rounds for time:
400 m run
400 m row
In teams of 3. 1 goes while 2 and 3 rest-when 3 finishes run, 1 starts row. Always someone moving.
Quads are smoked and happy. However, missing CFSBK (yesterday's partner WOD looked llke a blast)!
7am with Jess and David. Went conservative on weight, 75#, and did ring rows instead of pullups on account if my lame elbow. I think I should push myself a little on weight for these WODs, I have been choosing weights where I can get everything done mostly unbroken and w/of much failing. That sounds good when I write it out like that but I think I can try pushing a little in this dimension and see what happens.
Finished 3 rounds + DUs and a few snatches. I've never tried to snatch from the ground before, David came by and said I should do them from mid-hang instead. I hesitate to imagine how bad they looked… But DUs were pretty solid, 34 unbroken in the first set, then sets of 10 with a few trip ups here and there.
This was pretty hard but didn't knock me out. I hope I can make it in this weekend, surely there is a burpee / wall-ball chipper on the way??
30 DU attempts/round, 63#, kips with red and blue bands, 3 rounds + doubles + 1 snatch. I think Fox was right and I shouldn't have done banded kips — they felt disorganized, and I think he nailed why, outside of a WOD, I can do banded kips just fine but I still have so much trouble getting over the bar more than once without the band. (Tight belly/core issue, and the band allows your legs to do more of the work than they would in an unbanded kip.)
Heading off to Vegas, so this is the end of Crush Week for me. Wish me luck — I'm going to audition for this show while I'm out there: http://www.nbc.com/million-second-quiz/
So day 2 and 3 at CFHollywood. I feel like a little kid who goes away to sleep away camp for the first time and immediately gets a tummy ache, breaks his wrist and cuts his llip. In my case I have a) dropped a barbell on my toe b) sprained my thumb mangling a heavy power clean etc.. I'm home(box)sick!
No everyone here is nice.. Day 2 was 1RM Power Cleans and I went a little too far – then 3 rounds of 10 deadlifts and 50 sit-ups; Day 3 we did sled pulls and sprints then kettle bell snatches and ring dips.
Interestingly, it seems like they emphasize powerlifting a lot less here. They do it of course, but not as consistently as we do. Every Crossfit gym in LA seems to offer also an alternative class that is kind of cross fit-lite called "Burn" or "Speed" or some such.. Maybe this is true generally? Since all I really know is cfsbk… Tomorrow I'm going to try Brick Crossfit…
Thanks for the BNCHMRK plug, DO! The site is doing really well and it's great to see so many familiar CFSBK names joining up.
Double-unders make me sad. 🙁 They seem to have deteriorated since the clinic. The rest of the workout was OK. Thanks to Dana for your support and Fox for trying to fix my double-under attempts/ rope length/ snatch.
Did 4 rounds (with 20 DU attempts) and 5 DU attempts.
Cash out 2 x 500m row trying to keep it at 16, but failing so far. Will keep trying.
Handstands are getting better.
Also, black licorice is definitely the worst candy ever created. Pointless.
Brutal, though intelligently programmed WOD. Funny enough, the Double Unders function as a rest period (kind of). Because of the programming, you'll find you have strength for each movement, even if you think you don't.
It's a gasser though and jacks your heart rate. That's what slowed me down more than anything.
Good luck.
This has to be one of the finest CF gyms in the world. I'm happy to be back.
Oh and snatch weight was 42# because I was afraid to go heavier. Probably why the rest of the workout was 'OK'.
Have fun in Dublin's fair city Courtney. Try and get to the Italian Quarter, across the Millenium Bridge. Nice food/clothes/coffee/people.
@Stella, Good luck! Win big in Vegas!
Movie night: Labyrinth
I said it last night for QOD. Just read the Wikipedia page for a plot refresher. It's a pretty awesome movie!
Today's WOD
50 Double Unders
7 Power Snatches, 135lbs
10 Kipping Pull-ups
3 Rounds + 50,2
The Double unders felt like butter today, sans a few slip ups in the beginning of rounds 2 and 4. Did the first round unbroken then 25-rest-25 in the others.
Power Snatches felt extremely light and extremely explosive. I felt like I could have kept doing them forever.
Kipping Pull-ups all unbroken.
This was a great WOD for me, spoke to all my strengths and it was challenging enough that I couldn't red line. I wish it were a 20 minute AMRAP, Also- I was listening to my imaginary girlfriend Grimes, so that made it even more WODtastic.
Great to be back. 3 Rounds plus some doubles at 110#.
Had a great trip to the gulf coast of Florida to visit my pop. Lots of laying in the sun, some sailing, and tried SUP for the first time. It was fantastic. Might try to give it a go here in the Atlantic, or at least in the bay.
Black licorice is delicious. It requires a complex confectionery palate.
Noah FTW.
Have been taking it pretty easy the last week and a half. Lower back and right hip have been so out of wack and I've been trying my darndest to improve it and work on it but my body has, in general, felt completely shot. Not sure if its the stress of the never ending move–which is almost over or what. Finally woke up this morning eager to get my sweat on.
Warm up #1
Fox's "A Day" pull-up development work
WOD: 5 Rounds
250m run each round paired with 50-40-30-20-10 air squats/sit ups
Feel shot but happy I did it. Definitely coming in tomorrow because the pup can finally go to Daycare after her Vet appointment while we're still shacking up in the city.
7am with David O. and Jess F. 95# and DU attempts. I completed 4 rounds and 7 DUs. My shoulders were still smoked from yesterday's WOD. I didn't have a full day of recovery. I appreciate crush week more and more – I have already identified a few things to work on during the next cycle. DUs being one of them.
5:30 with Fox and Josh. Did this at 83# with jumping pull-ups and (totally demoralizing) double-under attempts. Finished one jumping pull-up shy of 4 rounds.
83# felt fine during the warm-up, but after the double-unders it felt not so fine, and I think I kind of panicked about how heavy it was, and how sweaty my hands were, and my brain turned off, and it was as if I was back in foundations and had never tried to snatch a barbell before. Fortunately I got some great cues mid-WOD about dropping under the bar more aggressively and not slamming the bar forward with my hips, both of which I had totally forgotten I was supposed to do, and things improved from there.
Cooled down with an easy 1000m row, five reverse pull-ups, toes-to-bar practice, and some handstand wall walk ups. I'm pooped.
Great one! 6:30 with Fox.
Pulled one at 135# in warmups and knew I wouldn't be able to maintain, so went with 115# which was perfectly crushing. 3 rounds, 50 doubles, 2 snatches.
Doubles were a pain in the ass, I want to blame my lifting shoes, but I was just gassed the whole workout and had to force myself to slow down and settle into a workable rhythm. Slow is smooth and smooth is fast!
3×13 GHD sit-up cash out, then some shoulder and t-spine mobs to loosen up.
CRUSHED – best WOD ever.
I spent way too much time on the doubleunders, but was really happy I was able to get 150 of them in one workout. It's not that I couldn't connect a bunch together, my heart rate just skyrockets on these and feel like my heart is going to burst out of my chest. Snatches at 42# were ok.
Also I don't know where the black licorice conversation came from by it is my FAVORITE. As a kid we used to put anise extract in our Christmas sugar cookies. I never understood why no one else ever wanted them…
Also I wish this had been a 25 minute partner WOD continuing the trend of the week.
7:30 with the brown Foxes. 3 rounds plus 15 DUs at 105#. I cut off the DUs at 1 minute and did 32, 34, 50, then the 15. DUs were better than they've been, kips still break down fast, snatches need work. I don't think I'm shrugging much. Fun one.
Taste the CRUSHHHHH!
WOD at 65#.
3 rounds plus 50 DU's plus 3 snatches
First round of DU's unbroken. Second round I don't remember. Third I cut at 25 to rest and then did the rest in two sets. Fourth was a bit of a disaster, just chipped away.
Pull-ups were sort of disorganized at first but got a bit better as I went along. Continuing to switch my grip with thumbs over/under. Need to stay tighter thru midline and ribs — this helps!
Snatches were fine. Think I still pull a bit early, need to be patient. But they all went up alright.
Did some accessory handstand playtime afterward, including jumping up in pike position with both legs straight. Did this and extended up and held a static handstand with feet together for the longest I ever have. (I usually keep one leg at 90 degrees). Cool!
Cool down with the big orb ball on my hamstrings and adductors… yowch.
forearm killer