Congrats to Heather who had the greatest Day 1-Day 12 On Ramp improvement yet! 21:00 down to 7:56! See other results in today's comments.
Don’t forget RED SHIRT Friday is TODAY!
Strength/Skill Work: Box Jumps 3-3-3-3-3-3-3 Work to add height each set for as many as you are comfortable.
WOD
21-15-9
Deadlifts (Use ~70% of DL 5RM not to exceed 225/155lbs)
Burpees
Immediately followed by 30 pull-ups
For time.
(Pull-ups are done AFTER the round of 9 deadlifts and 9 burpees.)
Version of this WOD last completed 100109.
On Ramp Results
We had our biggest improvements yet! Great job everyone!!!
Name Time Day 1 Time Improvement
Christina 6:22 8:45 2:23
Lisa 6:08 8:49 2:41
Roderick 6:21 9:34 3:13
Heather J. 7:56 21:00 13:04!!
Matt 7:46 10:28 2:42
Tim 9:08 16:28 6:20!
Carolyn 6:49 13:35 6:46!
Lindrum 8:20 18:09 9:49!
Heather M. 10:04 6:53 3:11
Kat 5:49 11:49 6:00!
Kristina 9:12 17:10 7:58 (Did 21-15-9)
Way to rock it, On Ramp! Sparkles will have to do his WOD when we get back from Miami.
CrossFit Threshold again today. They have Sectionals this weekend, so we got to be guinea pigs for the Florida Sectional WOD 2:
For reps:
3 minutes max Box Jumps (24/20) (must extend hips while in contact with box)
1 minute rest
3 minutes max pullups (chin must break vertical plane of bar)
1 minute rest
3 minutes max thrusters (115/85)
I was THRILLED to see 85 lb thrusters. You know I just love thrusters at 65 and 75 lbs, so I was really feeling the love at 85 lbs.
3 minutes of box jumps felt like a long time, but I killed them. Pullups were eh. The thrusters were not as horrible as I imagined, but they did reinforce the fact that I really, really need to get my front squat up.
97 reps total.
Great work T-Bone. Way to go! Was Ali there with you???
Name Time Weight Bands Box Jumps
Wendy 6:35 66lbs blue+red
Kim 7:53 75lbs blue+purple
Dale 7:21 179lbs n/a 3×44″
Rustan 6:24 179lbs n/a 3×44″
Betsy 9:05 85lbs blue+purple 24″
Charley 7:49 103lbs n/a 3×43″
Dan 7:16 155lbs n/a 3×40″ (failed @ 43″)
Tom 7:31 210lbs n/a 3×37″
Becca 8:29 95lbs n/a 3×26″
Dawn 8:01 105lbs blue+red frotn sqt work sets
Amanda 10:46 85lbs blue+purple 3×26″
Robert 8:34 205lbs n/a 3×37″
Lisa 9:06 85lbs red+grey 3×20″
Kimberly 10:01 89lbs redx22, bluex8 3×24″
Mark B. 9:20 187lbs 2 purple 43.5″
KK 11:45 199.4lbs n/a double unders!
Phil B. 9:33 100lbs red
Amy H. 10:33 85lbs blue+purple 31″
Mike N. 9:33 Rx’d @ 225lbs n/a 3×41″
Steven 11:03 185lbs n/a 3×38″
e Hake 15:04 115lbs n/a 28″
J$ 15:09 135lbs red+purple 27″
For all the poor people who had to do the noon WOD with me, I want you all to know that I took my oversized grey pants and have cut them with a scissor rendering them even more unwearable then they were when I put them on this morning. I have given the remnants to my daughters to make into stuffed animal sleeping bags. Hell, who am I kidding, they could make a whole bear complex with the material from those pants. The good news is I will never again wear them to another class.
I thoroughly enjoyed this workout mostly because the “Thong Song” was playing while I was doing burpees and I couldn’t stop laughing
Thanks. Ali didn’t make it today. I’m excited to see how badly I can destroy these WODs from Sectionals in a year. The coaches said we got to be the “guinea pigs” today for the people who are competing this weekend. I noticed that I was the only girl who volunteered to be an 85 lb guinea pig…
Jumped about 24″ today–box + 45 lb plate + 25 lb plate. I’m 5’1″. Landed softly like a cat. OK, maybe like a kluty cat with cleats. Still, though.
Am I the only one getting nauseated on the GHD situps? I have some kind of middle ear dizziness/nausea issue going on. Old age I guess. I can do partial GHDs but if I do full ones my head spins.
Miriam: age is a bit of an issue with them but overall, aclimating yourself to being upside down is the real thing…just go slow and progress. Unless you actually have a middle ear issue, you will catch up to it.
J$: What happened with the pants??
M3,good advice,I will try to lower myself down in slow motion next time to see what happens, but I’m not optimistic. I can’t do somersaults either (serious head spinning, staggering, and cold sweats), rolling out of a handstand makes me want to puke (it’s not the handstand iself), and just for fun, rollercoasters at theme parks are off limits as well (my kids hate that), so sadly I think the issue may be larger than acclimation. And to think I used to do gymnastics as a teenager, spending most of my time upside down in fast motion. Ah, lost youth. Fortunately, there are plenty of other workouts to be had that don’t leave me reeling and staggering around like a drunk.
Lesson for me: work within your body’s abilities. Fortunately, somersaults and GHDs won’t be a critical skill for me when the tiger comes chasing after me for a little afternoon snack. Maybe the handstand, just to throw him off his game.
Corey – I wore some grey pants that were literally about 4 sizes too big. They just looked more and more ridiculous every time I wore them. The last 5 times I wore them I told myself “I really can’t wear these anymore” but then I would. So when I went home on Friday, I took scissors and cut them in half so I really could not wear them again. Now, they are stuffed animal sleeping bags, tents, whatevers.
P.S. Saturday’s WOD looked like a lot of fun and I am truly sorry to have missed it but I need a rest day, not so much as to rest but to get some long neglected duties done.