February 4, 2013
REGISTER HERE FOR THE 2013 CrossFit Games OPEN!!!
Be Courageous Enough to Take Risks
To hope is to risk pain.
To try is to risk failure.
But risk must be taken, because the greatest hazard in life is to risk nothing.
The person who risks nothing does nothing, has nothing, and is nothing.
Quick Tips on Thrusters by Jason Khalipa
Announcements!
DON’T FORGET NEW CLASS TIMES begin tomorrow! This only affects the afternoon/evening class times. Afternoon/evening will change as follows: 3:15, 4:25, 5:35, 6:45. This change should help with the parking situation!
PLEASE REMEMBER to register for classes on Zen Planner! Again, to ensure the safety of everyone in each class, we are capping all class sizes to 20 people and adding another coach. Quality instruction is important!! PLEASE register to ensure your spot! Thanks for your cooperation and commitment to The Gym! We truly appreciate all of you!
RX: 3×2 Power Cleans @95%, then 3×1 Hang Clean and Jerk @95%. 15(30/40)-12(35/50)-9(40/60) Thrusters and 400m run.
Gold: 3×5 Power Cleans, then 3×3 Hang Clean and Jerk. 15(30/40)-12(30/40)-9(30/40) Thrusters and 400m run.
Silver: 3×10 DeadLift, then 3×5 Med Ball Cleans. 15(bar)-12-9 Thrusters and 400m run.
Endurance: 5×25 yd Sprints, 5×3 Max Height Barrier Jumps, Pro Agility Shuffle x 6.
Men’s S&C: RX
Women’s S&C: 3×10 DeadLifts, then 3×5 Med Ball Cleans. 15(bar)-12-9 Thrusters and 300YD Shuttle run.
Competitor: RX, Endurance, 5min AMRAP of Burpees.
PC – 45
HC & J – 45
WOD – 10:48rx (outside)
Endurance: Done
WOD: 9:47 Rx, ran indoors. Using clips on the bar was time consuming, but it’s better than ruining equipment
PC: 92, 94, 96
HC & J: 96×3
WOD: 10:22Rx (Outside Run)
PC – 70, 75, 75
HC & J – 65, 70, 70
WOD – 7:58 Rx
BWC – Done
Power Clean – 115 Kg
HC & Jerk – 102 Kg
WOD – 8:21 RX
PC 80k
HCJ 65 70 80
WOD 9:42 RX
PC: 70 75 80
HCJ: 65 70 75
(8 months ago I remember failing at 60K many times)
WOD: 9:21 RX (60 K thrusters are dumb)
BWC: Done
PC: 50k
HC&J: 45k
WOD: 10:20 RX (ran inside)
PC 80k
Jerk 70k
Wod 1132 rx
PC 90-100
HC 90
WOD 10:13 ran outside
Power-90k
Hang and jerk-70k
WOD-10.28rx. I killed the first 2 rds and then “fell off the wagon” on rd 3. Have to work on my mental toughness!
PC: 55k
HC & J: 50k
WOD: 8:50 Gold
BWC: Done
9:59 WOD rx
Power Clean – 50kg, 60kg, 65kg
HC & Jerk – 55KG
Crossfit Lahaina
warm up 3 rounds 10 push up pull up sit up air squat. Strength 5X3 thursters 50K. WOD 6 rounds 20 kettlebell swings and shuttle run 7:55
Way to go Dave!! Have an umbrella drink for me!
PC- 56
HC&J – 56
WOD: 11:05 rx
Pc 70-75-77k
Hang (no jerk) 73-75-77k
9:36rx outside
pwr clean 120
hang clean and jerk, 120,125,130
9:56 rx ran outside
PC- 20,20,24
HC-24,24,24
WOD: 14:33 Ran outside, 20k
BWC: Done
BS- 120k for 5×4
WOD: 10:40 Rx weight
did back squat thrusters from rack
PWC: 73 k
HC&J: 60 k
WOD: 10:11 rx.. ran 3+ extra laps (who knew it was so hard to count to 7
BWC: Done
8:38 rx outside
PC: 50, 53, 55
HC & Jerk: 50
WOD: 9:50
BWC – done
PC 70-75-78k
Hang clean & jerk 70-75-80
11:37 rx ran outside
PC: 60
HC&Jerk: 58, 60×2
9:38 Rx
PC: 54
HC&J: 50, 54 (PR), 54 (fail)
WOD: 10:24 RX
PC: 70-75-80(failed a few, then got one)
HC&J: 72-75-78-80
WOD: 10:15 Rx (outside)
PC: 45, 50, 55
HC & J 45, 50, 50
wod: 15, 12, 9 front squat 40, 44, 44 and 400m rows. 11ish (forgot to do my last row..lol. so wasted about a minute then finished.
5 min amrap Burpees with jump to 25k plate =54reps
pc 67-69-70
hang clean 65-68-70
9:09 rx outside
PC: 95, 97, 98k
HC&J: 100, 103, 105k
WOD: 8:13 Rx Outside
Cleans-80k
WOD-10:50rx ran inside.
Power cleans 120 K and 125 K
hang cleans 120 K 125 K 130 K
wild with 100 kilo front squats instead of thrusters, 1051
pc 55k & 60k
hc & jerk 55k, 60k &60k
wod 12:04 rx
PC 95-105
HC 100-110 (3k pr)
Wod 10.27 outside
PC/HC-50k
Wod-15 something- did in Uni wrestling weight room- for 400 ran 4 laps in halls so not sure distance we estimated. 30k,35k,40k for thrusters.