Thursday 4/30/09

For time.

21-18-15-12-9-6-3 reps of:

Pull ups
45lb Overhead squats

Post time to comments.

**Just so everyone is tracking, Chris V. will be presenting his project to the judges tomorrow on Projects Day at 1300 in the new Class of '62 CrossFit Area. Let's show everyone how big the CrossFit community is, how much we appreciate the hard work that Chris did, and how we support each other.**

22 comments:

C V said...

Hey everyone,
The Room is set to open. The only major pieces of equipment we are missing are the GHD's. Our new equipment is second to none. But, with the new gear, comes new responsibility. We are definitly under a microscope.
Please do not take equipment out of the room, unless it is with an organized B&G workout. If you see someone doing it, STOP THEM.

DO NOT drop dumbbells or kettlebells on the gray rubber flooring. Lift on the black rubber tiles, so if you have to drop it, it lands on those and not the gray rubber. Again, if you see someone doing otherwise, STOP THEM.

And, play nice with the occupants on the other side of the room. We don't need to make any enemies. It is much preferred to bring them into the fold rather than shun them.

SB said...

Well said CV. I echo his comments. Lets be disciplined in our new area. Take care/respect the equipment and the room. We have a good thing going. --MAJ Bault

Vanilla Gorilla said...

9:10

My form was terrible today. What a huge group this morning.

I know the question has come up before but is there any way we could have a techniques class. It would be good to go through the motions. I know there are areas in lifts were I need work. I know it’s late in the year but I was just curious.

Tex said...

9:24

SB said...

7:43
Good WOD!
1300 today....lets support Chris.

Mac said...

9:51, with an extra set of 7 added on. My pullup form was weak, so I decided an extra set was warranted.

Chris V., can't make it this afternoon due to the cemetary tour, but good luck. With the amount of effort you've put into this (and the benefit to the entire corps), you'll do just fine.

Smitty said...

12:25

thought i did well until i saw the other times

RW said...

8:15 as rx'd

Picking up on Vanilla Gs point, we have talked about a skills class as something important we need to do both in terms of getting people more powerful, but also preventing injury. We have alot of people to draw from in the CF community to act as coaches during a mechanics class the big question is when. When would people want to attend this type of class? After dinner? Before dinner? After lunch? Let's come to a consensus.

Black and Gold CrossFit said...

7:15ish. I didn't press my button hard enough to start the time so I got my time from MAJ Wylie who started the same time I did. This one was right in my wheel house.

Tony--Yes I am always available to do a skills class. You organize one and tell me when. I agree that these would be helpful but with the limited time in the morning it is hard to do both a class and a WOD. One technique I have used is to hit the WOD then spend a few minutes after working on various lifts. It doesn't have to be a lot of weight, just focus on the fundamentals. Also, if you need coaching, and all of us do in some form or fashion, ask. There are lots of folks who know the movements and are willing to assist.

Bottomline, you set up a class and time and I'll come in and teach it. I'm sure MAJs Bault, Stroh and others will do the same.

Stroh's Lite said...

14:23 High quantity pullups still break me, and I went methodically slow on the the OHS IOT to hammer home form.

In a way this made the exercise more fun/intense and painful since the active shoulders burn more and more with time (just as with more weight).

I also recevied a great Pullups tip from Tex: if your weak point in this exercise is grip, ie: your forearms are screaming before major muscles (lat / bi / shoulder group) work on HAND GRIP WARM UPS.

Apparantly it takes up to 150 open/close (fist squeeze / finger extension) movements to truly warm up the hand grip muscles.

I'm definately also avail to help coach spot squat development.

Maj said...

11:08
Had to wait on a pullup bar a couple times so that slowed me down but still a good wod.

petera said...

Dont have a time but my kipping is getting a lot better. I need to continue to work on OHS, my form was not to great (heels were coming off the ground and did not have much depth)

Chat said...

13:07

Worked on form for this one. Made sure I was going down all the way on the pull ups, didn't want to leave any question about whether or not they were to standard and that threw off my normal kipping routine. Still got work to do..

Hungry Hungry Hippo said...

8:38 as rx'd

NM said...

11:05.

OHS are still my #1 goat...I need to begin incorporating them into my warm-up more often.

Chris,
Awesome presentation today in the new '62 Room. Great job of representing the CF community. Thanks for all your work.

See you all at CF Friday tomorrow AM...we'll be doing a buddy variation of the Hero WOD, Murph.

SB said...

Awesome presentation this afternoon by Chris! It is truly amazing that his vision was brought to life in such a short period of time. It is a credit to all his hardwork and dedication and everyone that helped along the way.

dkeys said...

14:39 Forearms and grip gave out in the second round...had a tendency to roll forward onto my toes during the overhead squats...VG please let me know about the techniques class, I could sure use the help...

Michael said...

11:19. Pull-ups are still a major goat. I can do kipping for the first set or so but my form deteriorates after that.

hamp said...

8:38

jlg said...

14:00. Haven't seen the cf room yet but looking forward to seeing it.

richard said...

11:22

upty03 said...

7:18