090325 – Wednesday

WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, meet Pukie), others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!