Fri 15 Jun 2012
Saturday K-Hour
Posted by B-boy under Kryptonite Hour
[24] Comments
Jason in that beautiful moment right when you realize…. Hell Ya!! I’m PR’n like a Moe Foe!!
WOD
“Regionals”
3 rounds of:
7 Deadlifts (345/225)
7 Muscle Ups
Then:
3 rounds of:
21 Wall Ball Shots (20/14)
21 Toes 2 Bar
Then:
100′ Farmers Carry (100/70lb)
28 Burpee Box Jumps (24/20)
100′ Farmers Carry
3 Muscle Ups
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By the way, just for shits and giggles, the time to beat tomorrow is 12:25. Good luck
Hey CFM-
I’m writing to ask for your help in raising money for a special school on the Westside. Standing Tall serves kids with cerebral palsy- kids who understand the world around them but can’t communicate or move the way we do.
Frank and his wife Coco run the school for their daughter Amelia, and other children with cerebral palsy. These incredible kids remind me of how lucky I am to have the ability to do CrossFit & Triathlons- and I hope you can find some inspiration here too for the things you love.
Thank you so much for your generosity!
Dan
http://www.firstgiving.com/fundraiser/DTIronmanLakePlacid/Iron-Man-For-Standing-Tall
Wow.. Thanks for sharing, Dan. Bren and I will definitely make a donation.
I think about that too.. We are very blessed to have healthy, functioning bodies. It’s important to never take that for granted.
away for weekend
Back squats. Sets of 5
185-205-205-205-205
Get deep….
Metcon. 3 rounds with 2 minutes rest. Goal to do negative splits
10 dead lifts (95 lbs), 10 hang power clean, 10 wall balls, hill sprint.
1:53, 2:03, 2:18
DT. Happy to contribute. I will take care of it today. That’s an amazing thing your doing. Fundraising for a good cause is a great thing. Good luck.
DNF with 10 BBJ. DL – 295. I watched the big boys do this at the central east regionals and 345 was not that tough for them so I thought 295 was the right weight for me. If felt good and maybe could have done all rounds unbroken but went 4 + 3 on last round to be safe.
MUs – Decided my scaling would be not turning out at the bottom but I did try to get full extension. I realized chalk was much easier than using gymnastics grips.
WBs – Broke them up into 11 plus 10 each round. Since I had to rest on T2B due to muscle failure, I should not have sandbagged this so much. Next time, I need to go for the first couple sets unbroken.
T2B – Two sets round 1, 3 sets round 2, many sets round 3.
Farmer Carry – We did 50 steps down hill and 50 back. I used 2 2 pood DBs. I thought this was going to be much harder and rested too long before it. It was easy.
BBJ – Exhausted mental breakdown.
I really enjoy this type of workout. Enjoy the day!
Oh, and cutoff was 25 minutes. Rich Froning, your record is safe. For now.
Doc’s orders, take a month off of everything. So after some sulking around my apartment, I looked at the goals I had set in January for 2012, & thought it would be cool to see the progress I made up to my injury:
2012 Goals: 1RM
1. Deadlift 250 (current PR 210) – 245 3/13
2. Back squat 225 (current PR 175) – 200 4/16
3. PR at 100lbs+ for all other oly lifts
-Front squat: current PR 100 / 150 5/7
-Thruster: current PR 65 / 80 4/4
-Press: current PR 55 / 80 5/15
-Push Press: current PR 95 / 120 1/5
-Overhead Squat: current PR 85 / 90 5/29
-Power Snatch: current PR 45 / 75 3/2
-Split Jerk: current PR 115 / 130 4/10
-Squat Hang Clean: current PR 45 / 105 2/13
-Sumo Deadlift High Pull: current PR 55 / 65 5/18
-Snatch Balance: 75 1/18
4. Jump 24″ – NA
5. Get over the fear of being in a handstand – 5/5 kicked up on my own for the 1st time
6. Drop 30lbs & keep it off – lost 13 during nutrition challenge, gained 10 since then
7. Do real pushups / 3/28 did boy pushups, still doing knees – pushup app during time off
8. Get pullups – 1st kipping pullup 5/9
9. 50 DU’s in a row / 29 in a row 6/6
10. Less rest in WOD’s – go hard til it’s over / continuing process
Recovery will include: Redialing in on Paleo, pushup app, meditation, 2x a week w/ Dr. Mike and vacation in Italy. See you all in a month!
That was fun. DNF, who cares? Got into the last round of WB’s.
MU work was what I took out of it. Need to work on dips more
got into 5 t2b into the last set
I got mostly rx’ed muscle ups, except about 3 assisted MUs (thanks Brian and Brendan).
295# DLs
WODs like this really show how amazing the top CF athletes are.
25:00 on the nose!
MOD:
3 rounds
Deads @ 205
2for 1 ring rows/pushups for MU’s
Then:
3 Rounds
21 Wallballs @ 10# (next week 14#!!!)
21 GHD’s
Then:
100′ Farmers Walk @ 2poods
28 Burpee BNJ’s (slight puke in the mouth around the 16th)
100′ Farmers walk
2 for 1 ring rows/pushups
@Alicia – Amazing job on your just about every one of your 2012 goals being exceeded. Take this month to rest/recoup and clear your mind and get healthy. When you come back you’ll be killin it again in no time. I know it sucks, but you’ll come back better/stronger/faster….like the 6 milliuon dollar WO-Man.
Woke up this morning having never tried a MU.
Then went in and realized I have the power to do them. Just floored. A real rush. Even more so to watch others do their first as well…
Hats off to Alicia & DT (hit you offline). Thanks to all who give me the courage to get out there and do some amazing NEW things every day. I’m so happy and humbled. Allison – you couldn’t be more right. We’re blessed.
Got through the 100′ farmer’s carry (165 DL). Didn’t Rx 21 MUs, though – but I got a good 5-7 done. THRILLED.
DT – Thanks for posting the note on Standing Tall. I’ll make a contribution and if it’s okay, will send around the link to others.
Vikram – that is awesome – congratulations! You need to teach me to do a MU, since unlike you, I’ve never had the courage to attempt one.
Gave into the MU hype, but may have put a bit too much on the shoulders in trying. Anyways, glad to get a couple with a bit of assistance.
225# DLs unbroken
Rest scaled / subbed
Made it through the first farmer’s carry w/ 2 big KBs
RX’d
But only got through the 28 burpee box jumps.
Thanks Elove for convincing me to do it @ 345lbs. For a minute I thought you were going to join me in the wod but then you put the shirt back on and it was only me.
Great job to everyone who achieved their first muscle up with a false grip. Always have a spotter.
Have a Happy Fathers Day to all the CF Dads!
Did three T2B on last set. 265 deads and Rx muscle ups. I rested way too much today. Deads were easier than I thought. T2B are tough.
98
Got into the second round of toes to bar. Scaled at 205 DL and pullups/dips.
The vibe in the blog and gym is so contagious. As a community, we are bettering ourselves and bringing other people along for the ride. I’m not a Buddhist, but I think the things that Dan and Frank are doing are on the path to enlightenment. It’s my pleasure to contribute to such a great cause.
Got through 11 Burpee BJs
DL @ 145
7 jumping pullups, 7 ring dips using red box for MU’s
GHD’s for Toes 2 Bar
Made it 25 steps into Farmer’s carry.
DL @ 155, 3rd rd 145
7 ring dips/rows x 2 each rd
K 2 E
scaled a whole bunch. 165 lb deads. Felt good except for the excruciating pain in my hands from the bar.
Got through 17 wall balls on the 3rd round of the second part.
Had a doggie date with one of the original people I started CF with at CF Virtuosity. It was fun!
1st of all- KPO, Kabir, V (Heavy,) Lauren, Mark, Mike, Allison and everyone else, thank you so much for your support! It means a ton to have the support of this amazing CFM community.
Got a last min invite to go hiking today and did 12 traily miles upstate. Hope to make this up tommorrow if anybody wants in around 12.
Love you all. Seriously, thank you!
PS- Kabir, yes dude yes send it to people! That’d be amazing of you. Thanks so much for the generosity man.
165 lbs. Ended with 18 toes to bar in the 2nd round of WOD 2.
Enjoyed the almost muscle ups.
Up to 19 burpee boxjumps
Assisted MUs, 265#, 2 pd
Used 185 lbs. for the dead lifts.
Assisted muscle ups.
DNF. This workout is a great example of how far I need to go to get where I want to be.