CrossFit East Bay Beginner WOD @ GWPC 10.07.11
Janet H. helping her team take 2nd in her division at the Carlsbad Women's Tri
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
For time:- 10-9-8-7-6-5-4-3-2-1
Wall-Ball (any) - 1-2-3-4-5-6-7-8-9-10
Medicine Ball Clean - Run and touch the gate every 11 reps.
Advanced/Intermediate/Regulars:
Snatch Grip Deadlift 3-3-3-3-3 (don't forget to hook grip!)
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
I will be benching today at GWPC 1PM (I could also do noon)
If anyone would like to spot me and get some bench press instruction at the same time that would be appreciated.
Bench Press
160x5
180x3
201x1+(9)= 10 - no spotter
Predictor = 268
Jedi/Sith Hypertrophy
3x10 bar dip
2x10 muscle-up to ring dip
1x20 2P Kroc Row
Bouldering (weak)
Snatch Grip DL (from snatch bottom position): 185-185-185-205-215
Max Dead Hang Pull Ups: 10
Max HSPUs: 8
Max Pull Ups: 21
100 Burpees (the Average Joe Special): 6:17
Wall-ball/med. ball clean 16:45 (I think)
Snatch grip DL 3x 145, 165, 175, 210, 4x 230
5 x 10 pull ups (long rests between sets)
DL 3x 240, 255, 5x 270 (make up from last week)
95 95 135 135 135, then 3 more sets of regular grip deadlifts at 135. Did 30 pullups for time.
Snatch Grip DL: 115-115-135-135-145
DT 75#: About 10 minutes
5x5 weighted pull up 45-45-55-55-70F(3)
max hspu- 15
max pull up- 31
100 burpee's for time 5:37 i think
2 of my records were eliminated from the board today. Keep hoping I'm still asleep, soon I will wake up in my bed and this will all just be a bad dream
can't use left shoulder, so subbed lunges while holding a 16# KB overhead instead of wall ball, and subbed 20" box jumps instead of medball cleans. 11:32.
Beginner's WOD 8:52 Rx
17 Unbroken HSPU ... I'm confident I can get to 25, 30 within a couple of months of getting back on track with my training.