The score is the highest amount you can record of all 5 sets. A set only counts if you are successful with all 5 reps. The hip crease must be below the patella. You can use as many warm-up sets as you can to start you off then push yourself to knew limits. Once you are successful with any particular weight you cannot count it again. Proper technique and a whole lot of aggressiveness are required to break your own plateaus. 100% effort and focus is all that can be asked of anyone.
Post nutrition, comments and questions to comments.
Nancy with a record Push Jerk 5RM (115#). Excellent technique!
Enjoy your rest day and get some REM sleep. REM sleep helps with procedural and spatial memory. Procedural memory is what you use to remember skills and procedures. Spatial memory is what you use to become aware of the environment around you.
Train the brain.
Effort and focus + consistently hard work = Success!
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“Laugh at yourself, but don’t ever aim your doubt at yourself. Be bold. When you embark for strange places, don’t leave any of yourself safely on shore. Have the nerve to go into unexplored territory.”—Alan Alda
Post nutrition, comments and questions to comments.
Well, it was a great day yesterday. Thank you to everyone who participated and helped to raise money for our wounded warriors and prostate cancer. We definitely showed some impressive intensity for two great causes. The stats speak for themselves. Check out yesterdays’ table for the scores and the percent increase from the September 7th ‘Fight Gone Bad’ WOD. GREAT JOB GUYS AND GALS!
Puttin’ on a show at Fight Gone Bad III
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Push Jerk 5×5 #330
Round Weights (Total Weight)
Pauline (first jerk workout. Nice effort!)
75-80-85-90-95 (425)
Cara (2% increase from 5×3)
75-80-85-90-95 (425)
Nancy (Awesome job! 14% increase from 5×3)
95-100-105-110-115 PR (525)
Andrea
75-85-90-95-100 (445)
Shane
132-143-154-165-176 (772)
Brent
“A dog is not considered a good dog because he is a good barker. A man is not considered a good man because he is a good talker.”—Buddha
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay) Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
Add your points and post them to your workout log.
For those up to a second workout for today, here we go—
Four rounds for time of:
Run 400 meters
50 Squats
Congratulations to Doug for doing his first muscle up yesterday! Great Job!
Post your nutrition, comments and questions to comments.
Tricks are for kids. Having fun with the rubberbands and learning to do a muscle up. Can’t beat when work and play meet.
If you ever have to jump up and over something, this workout is for you. Let’s say you are climbing a mountain and need to get your body over the top. Maybe you need to get from the bottom bunk to the top. Maybe the gate is locked and you forgot the key inside. You would need to climbe the fence and jump over it. Can you think of another one? Post it to comments.
Post questions & discussions to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Back to basics: the push up
Can you beat this one? 128 reps in round one of FGB. Excellent!
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30 Muscle Ups #60
Time
Cara (Purple PU/Purple Dips)
19:54
Nancy (Green PU/White Dips)
21:10
Pauline (Green PU/Blue Dips)
28:45
Doug (small jump muscle ups)
6:51
Shane (As Rx’d)
7:53
Brent (As Rx’d)
6:30
“A strong positive mental attitude will create more miracles than any wonder drug.”—Patricia Neal
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
What motivates you? Success depends on your ability to motivate yourself when all else has failed and everyone has given up on you (or so you think). How are you going to push, pull or kick your own butt to become successful and to stick to the plan? If you develop your mind the way you develop you body (through repetition and hard work) it becomes difficult to fail and even more difficult to give up. Perseverence is crucial. It is not what happens to you that creates, molds and frames your character. It is what you do with what happens to you that defines who you are. You have two choices: fight or flight. Choose FIGHT.
When we talk about motivation it reminds me of a prima donna actor or actress who needs someone else to motivate them to act (like to $1,000,000/hour is not enough!). No one can truly motivate you except yourself. Do you need motivation to stay on track? If you do, you need to build it from within. Its got to be just something that you do because that’s who you are. NEVER SETTLE FOR AVERAGE! Average is the bottom of the best. It’s the top of the worst.
CrossFit brings you all the motivation you need because everyday you know exactly where you stand. NOW, what are you gonna do about it?
Record number of pull-ups completed for each round.
Post questions and discussions to comments.
Failed push-ups leave marks on the floor!
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Nicole #238
Rounds/Pull Up Reps
Shane (As Rx’d)
6.5/119
Doug (As Rx’d)
7/61
Pauline (Green Band Assisted Pull-ups)
5.5/38
Kevin (200 single jumps, 2 Green Band Assisted Pull-ups)
2.5/15
Brent (8×400m runs + 20 pull ups)
1:43 avg
“People who have given up are ruled by their darkest mistakes, worst failures, and deepest regrets. If you want to be successful, then be governed by your finest thoughts, your highest enthusiasm, your greatest optimism, and your most triumphant experiences.”—John C. Maxwell
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”
This should prepare you to do that shoveling in the back yard to clean it up. What could be more functional and appropriate? We all need this one. Focus on the a locking in your midsection and lifting with your legs. You can switch hands if you wish.
Post discussions to comments.
Pauline showing good extension on her pull for the snatch.
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Virtual Shoveling #628
Time
Cara
16:45
Andrea
29:36
Shane
14:23
Pauline
21:53
Doug
26:32
Brent
21:51
“Nothing focuses the mind better than the constant sight of a competitor who wants to wipe you off the map.”—Wayne Calloway
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Filthy Fifty push presses. Cara showing us the dip/drive with the elbows high.
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Isabell #144
Time
Cara (66#??reps)
6:31
John (18#)
8:32
Pauline (66#) + 500m row in 2:01
8:31
Doug (115#)
5:39
Nancy (66#)
3:52
Shane (As Rx’d)
7:25
Brent (As Rx’d-full squat)
9:53
Andrea (66#)
4:53
“Don’t go around saying the world owes you a living; the world owes you nothing; it was here first.”—Mark Twain
How are you going to become the best that you can today? Working towards becoming your best is very important daily. Those who are able to block out the negative are the successful people today. Those who make it a habit to ’stay in the game’ and enjoy the process will be successful for weeks and months. Those who are able to do a little more than they thought was capable of themselves are the one’s who create a successful life. If you make ‘enjoying the process’ a habit, and you make learning an everyday thing, it is just a matter of time before you achieve what you thought was not possible.
POSE Running:Pose: posture-tight torso, figure four, weight on the balls of the feet, arms close in. Fall: can’t fall if your body weight is behind the support point. Pull: pull you foot from the ground to allow you to keep falling. Would you rather pull 2% of your bodyweight off the ground or push your whole body forward.
Practice this today.
Post questions and discussions to comments.
The dip and drive for the jerk.
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Since the Clean & Jerk is a two motion exercise we must break it down into the clean first and then the jerk.
The Clean: It is very important to start correctly in the set position. Feet are in a jumping position, back is straight, arms are long, chest is up (but shoulders down) and shoulders are forward of the bar. Pull smoothly from the floor. Clear your knees first (do not pull the bar around your knees) by rising with your hips and chest first. Once past the knees, EXPLODE UPWARD!! Pretend you are a rocket, however your feet should jump only about an inch off the ground. As soon as the bar is weightless, pull yourself underneath and rack is high with your elbows up. Fast elbows are crucial. Stand from the squat (if you’ve squatted). Adjust your feet to the jumping position. Take a breath.
The Jerk: Set yourself by lifting your elbows and drawing in your gut (another word for torso, core, midline or midsection) while keeping your heals anchored. The dip/drive is one motion. Dip with your knees forward first (back remains perpendicular to the floor). Drive up to full extension while moving the weight up and slightly back. USE YOUR LEGS, NOT YOUR ARMS. Bring yourself under the bar by pulling yourself into a squat and stabilizing. The jerk is not finished until you stand up with it locked over your head.
Use 95 pounds, 65 pounds or broomstick as needed and record time and load.
Post questions and discussions to comments.
Preparation for Gight Gone Bad Challenge III
Practicing MB Cleans. If you can clean a MB correctly, you can clean a barbell with weight. Keep those laces out front.
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Grace #87
Time
Kevin, 33#
15:40
Pauline, 75#
9:40
Doug (As Rx’d)
9:10
Cara, 65#
4:07
Brent (As Rx’d)
3:59
Shane (As Rx’d)
4:14
“Strong lives are motivated by dynamic purposes.”—Kenneth Hildebrand
