Wednesday, February 22, 2012
Tuesday, February 21, 2012 at 10:20AM
This is the 3rd time this photo has been posted because I think it is absolutely awesome. Those pictured above include Ewan, Cali, Carolin, and Rob who won our informal team throwdown. As I am writing this with Cali beside me I shared with her how this photo really captured the spirit of teamwork. She replied, "The spirit of winning." My point is that competition is fun. We are all on one team supporting one another and providing each other with the energy to test how far we can push ourselves. For those of you who haven't registered for the open, there is still time!
Suggested Approach for WOD days during CF Open for those who consistently CrossFit 4-5 days:
Thursday Night WOD- Mon/Tues/rest Wed/Open WOD Thurs/Fri/Sat
Friday Night WOD- Mon/Tues/Wed/Off Thurs/Open WOD Fri/Sat
Saturday WOD- Tues/Wed/Thurs/Off Friday/Open WOD Sat/Sun (Can do CF Dupont WOD)
*If you take off Thursday for Back Squats you may make these up Friday or Saturday (preferably Friday's unless you are doing the WOD Friday night. Another option is to do Back Squats on Wednesday's if you are planning to do the WOD Friday and are missing them based on the rest day on Thursday). Email me with questions or concerns.
*PRE-REGISTER ON GAME SITES ASAP. THEN PRE-REGISTER ON OUR SITE AS YOU WOULD FOR CLASSES IF YOU PLAN ON COMPLETING YOUR WORKOUT THURSDAY 8PM. SCALING OPTIONS WILL BE POSTED BY TOMORROW MORNING. HEATS WILL BE DETERMINED BY THURSDAY 12PM AND POSTED ON THE BLOG. IF YOU ARE NOT PRE-REGISTERED YOU WILL NOT BE ASSIGNED TO A HEAT!
*IF you are doing the WODs at CF Dupont, register on their site. If you are doing them at the NOVA OPEN this Saturday you must pre-register here. There is no exception for late registerants at NOVA OPEN. If you plan on participating register immediately, then email me.
WOD for Wednesday:
3X Max Effort Unbroken Chest to Bar Pull-ups
Rest 2:00 minutes between sets.
Complete 4 rounds:
200m Run
12 Toes to Bar
24 Kettlebell Swings (1.5/1.0 pood)
Rest 3:00 minutes between round.
Score is total time completed.
Post total number of reps and time to comments.
Reader Comments (11)
5xMax Effort Chest to bar
5-5-3-4-3
WOD: 12:16 Rxd
Pullups: 7-6-6
WOD: 8:48 rx'ed
Pull-ups (from box): 7-8-7-7-7
WOD: 12:52 with KTEs
C2B Pull-ups - 9-8-6
WOD: 8:37
C2B Pull-ups: 10-7-6
WOD: 10:04 Rx (2:01-2:09-2:44-3:10)
CTB Pull-ups: 4-4-3-3-3
WOD: 9:44 Rx'd
Ring rows: 8-7-7
WOD: 10:56 with 20# and almost KTE
(I went light for my first time doing non-Russian KBS.)
Ring rows: 3 (with box)-7-7 (without box)
WOD: 11:57 w/ 26 lb. KB and V-situps from floor
CTB: 6, 5, 5, 4 (chin always over bar, chest...not so much)
WOD: 12:08 w/44#KB and about 12 knee raises from bar instead of TTB.
Crossfit WOD in White Plains, NY -
5 min jump rope warmup
WOD: 3 minutes @ 5 stations (AMRAP)
Stone to chest (17)
Row for cal (47)
Weighted (45#) airsquats (56)
Turkish get ups (8)
Bear crawls (5)
Total - 133
CTB: 6-5-4
WOD: 10:16 Rx'd