Limited classes today due to President's Day
0730, 0830 and 4pm and 5pm classes only.
Surprise wod!
Being in a wheelchair hasn't stopped U.S. Marine and Iraq veteran Hector Delgado from keeping fit. He does Crossfit. Read his inspiring story here...."Fitness as a Full-Time Pursuit" by James Wagner, The Wall Street Journal.
WEEK 6 of the Zone Challenge. Make this week count!
Make sure to check this week's schedule here....there are a couple of classes that have been canceled this week.
Surprise wod!
Being in a wheelchair hasn't stopped U.S. Marine and Iraq veteran Hector Delgado from keeping fit. He does Crossfit. Read his inspiring story here...."Fitness as a Full-Time Pursuit" by James Wagner, The Wall Street Journal.
WEEK 6 of the Zone Challenge. Make this week count!
Make sure to check this week's schedule here....there are a couple of classes that have been canceled this week.
15 comments:
SURPRISE WOD????? Aghhhhh! lets do it!
Should we be nervous?
Can someone please post the wod to the comments in the am? James has been doing all the wod's we're doing and he'd like to do tomorrow's as well.
Wade . . . .you should be really nervous. There are way too many doubleunders in this WOD. I have to admit that it was a ton of fun.
Jen - As you requested
50 40 30 20 10
DoubleUnders (5x for singles)
PowerCleans (#45 for men I think #25 for women)
Since 45 is just the bar, do you clean it from the floor?
Power Cleans start above the knee.
Hang Power Cleans start from below the knee.
Cleans start from the floor.
-To me this is a speed exercise, so it's a low weight and start high.
James-
Squat clean (Full Clean or Clean) = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
I'm not sure what Jason was having everyone do this am. It sounds like hang power cleans, so you can go faster.
Yes hang power clean. I am telling everyone to start above knee and catch in a quarter squat. At least that is what I told everyone this morning. So in the interest of being equal that is what we are doing.
If you do singles it is 5 singles to every double under. Yes that would be 250 singles the first round. So you better start learning your double-unders.
There is also a cap on the WOD. 15 minutes. If you don't finish count your reps and rounds.
Any other questions just blog it and I will keep checking the blog.
My time: 8:31 with a 45# bar and double-unders. My forearms feel like popeye's forearms. My first round I got through all my double-unders that is a first. Every round after that I had to break them up. I was able to get through all my rounds on my hang power cleans. I could barely hold my car keys.
Anyway everyone have a great holiday. Thank you George Washington and Abraham Lincoln.
Also if you are James and you are using a 10# jumprope. Just do singles 50-40-30-20-10
Yes I am James and thanks for the jump rope tip. After awhile of using a 10# jump rope it feels like jumping rope with the chain that holds anchors on battleships.
I did surprisingly better than I thought I would. I wasn't sure I would finish in the 15 minutes, but I did well on my double unders (singles in between) and I only did a 10# bar, which made it a lot easier to go faster. I finished in 14:56.
I'm actually really liking double unders. Clark and I watched all of the videos with Buddy Lee from the Crossfit page. They were amazing and very informational. I had know idea there was such an art to jumping rope. Watch them all, they're a lot of fun.
What a way to celebrate Presidents Day! First, a mattress sale and now this! I left my forearms in my car for the night. They were too heavy to carry in the house. Thanks Will for the coaching. A great addition to the Viking team. Not sure which trainer I fear the most now, though (Natalie, maybe? She's sneaky mean...) :0)
#45 bar with singles in 14:47. Just under the wire. First singles were x3, then x4, now they're x5! I think Jason is trying to tell us "single doers" something... I get the hint. Either learn DU's or be prepared to "single 'til you drop"...
BTW- Jim said that last bit... I'll own up to it...
Lol...Great post Jim! Good job today everyone.
O.k., I just did the workout tonight in my driveway, (sorry! I was hanging with my mom all day). I did a 20# bar and did half double-unders and half singles. I finished in 24 minutes, dang those double-unders!
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