2010 Games Wheel Barrow Event
CrossFit Cape Cod Workout Of the Day
Nutrition Challenge 1.0 WOD 3 Re-Test!
Nutrition Challenge 1.0 WOD 3 Re-Test!
Part A. 1 Rep Max Clean and Jerk
Part B. Followed By Clean and Jerk Ladder
Part C. Post WOD Accessory Work (Not Part Of Your Nutrition Challenge Score.)
3 Sets Not For Time
Plate Good Mornings x 15-20
One Arm Kettlebell Row x 15 Each Side
Part C. Post WOD Accessory Work (Not Part Of Your Nutrition Challenge Score.)
3 Sets Not For Time
Plate Good Mornings x 15-20
One Arm Kettlebell Row x 15 Each Side
Compare To 1/9/13
Post Your Last Poundages and Scores and Your new Scores To The Comments. Please Hand In Your Team Results and Individual Info By Friday-We Will Announce The Winners And Give Out Prizes Saturday!
26 comments:
Am I correct in thinking we can earn a total of 110 points for the whole challenge if we have not cheated at all and completed AT&T he wod/mob every week?
Not AT&T. I meant all. Darn autocorrect.
I missed today and will most likely miss the next two days because of an audit at work....can I make up two of the three bench marks on Friday? Hate when work interferes with crossfit :(
Amy, I think the point total is higher for max. We had 4 weeks(28 days) plus 2. If you max the weeks, thats 106 and did WOD on those 2 days (4 points each day), then the total max would be 112 points.
I think my math is right. :)
Math is hard...
Kurt M
Power clean and jerk 205lbs
Clean and Jerk Ladder 9 Rnds 9 reps Rx'd disappointed I didn't have enough to get to 10! Fun WOD!
Jennifer-it's OK just make them up before Saturday. Hopefully we will see you soon!
Math is hard! I was thinking we did 30 days with max points per day of 3 for 90 total and we could get a max of 5 points per week for wod/mob or 20 points total for wob/mob, making the total 110. Help!
Jack, your math seems more accurate than mine.
Great 9:30 group, as usual. PR's today A) 155(up 10#) B) 9 rounds +8 95#(up from 7 rounds).
112 total points are possible.
A) 115# today, up from 105#.
B) 75#, 9 rds + 7 reps, up from 8 rds + 4 reps.
Faron
Yesterdays blog was better that todays, nobody is thertening anyone with pitchforks today.
BORING!!!!!
Did a modified version of today's. 70# of a clean and jerk. Kind of strict with no jump . Stupid ankle!! And then push press instead of jerk!
Zero dark thirty my alarm clock goes off! I drag myself from my warm bed and throw on my gear! Out into the cold snowy chill I go, but I think to myself it will be ok ill be at Crossfit soon. As I sit in the cold barren parking lot I see my fellow dedicated crosfitters anxiously waiting for our gym to open! Then out of the gloomy darkness comes our hero! It's Mark opening the gym to the delight of all! What a great way to start the day. Kurt M
Kurt you have a gift with words.
No PR - on one rep max. 95lb. Last - 95lb today - b) last 7 rounds plus 7 - today - 8 rounds plus 7
Mark, I wish the story included you in a cape. That is how I pictured you coming "out of the gloomy darkness." Kurt, you do have a way with words. I will look forward to future stories from you!
Clean and Jerk Felt a little sloppy so I stopped at 225.
Ladder made a full 10 rounds I believe that is a 1 round pr!
I'll have to go cape shopping in Florida...
215 clean and jerk got 235 clean pretty easily but couldn't get the push jerk. Felt off. Then a real sloppy 10 rounds +6
-Dom
Part A: 75lb (last time 65lb)
Part B: 5 rounds at 65lb and 6 rounds at 45lb, 11 rounds total. (last time completed 9 rounds with 45lb)
Big thanks to Sarah for pushing me through that last round! I did not want to do it but Im so happy I did.
Loved this WOD!
Rachel
Marks new nickname "The Crossfit Crusader"
PR at 175# And I got just 7 rounds on part b. Wasnt my best day, ready for rest day tomorrow. Rachel put on a serious display tonight, getting all 11 rounds on almost no rest between 10 and 11. Impressive!!
Nice Job tonight everyone! Rachael you crushed it! So did Molly, Kelly and so many others. It is so inspiring to watch everyone make so much progress and work so hard. It makes me want to be a better Coach and athlete.
Sarah
Failed @ 255# which would've matched last time's PR. Improved from 8 rnds +8 last time to 9 rnds + 6 this time.
-Zach
Adam said...
(1) 185# max clean & jerk (thanks Mark for coaching)
(2) 8 rounds, then 3 reps per round for two more.
Accessory workout was solid and a great idea - Mark, keep those coming.
- Adam
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