Hang Power Cleans
3-3-3
WOD
21-18-15-12-9-6-3
Kettle bells swings
Lunges
Box jumps
Bonus
Please note Friday 6:30 and 8:30pm and Saturday morning classes are cancelled. Find time to run a 5k this weekend!!
http://www.crossfit.com/cf-info/excercise.html. Find time to watch some of the exercises and demo's on the main site. You can learn so much. Everyone is rocking it.
As always the workout was challenging.
ReplyDelete- 3X3 Hang Power Cleans Max 180#
- WoD 8:53
- Bonus from Wednesday (run to state st. 5:15 (slow and sluggish))
Post your times! Great work this morning Ernie, Don, and Megan!
I had a good time this morning.
ReplyDeleteHang Power cleans: 65,85,105
Wod 9:09 (26# kb, 20" box)
I second Clark's call for everyone to post your results. It's inspiring to see everyone getting stronger and faster.
Thanks for the post-workout coaching, Erick and Clark.
Joy, you need to share with us some of your 5k routes in the neighborhood.
My favorite more simple 5k route is up:
ReplyDelete600N right onto Locust
Left onto 400 N
Run up to 400 E
Right onto Center Street
Right Main Street @ Lindon Elementay
Run the Hollow Hills
Left onto 400 N
Right onto Locust
Left onto 600 N and home
Thanks Joy. Ernie, I had told you Joy's route turned right at 200 East so notice Joy's correction here that it is actually 400 East. I have run this route quite a few times.
ReplyDeleteErnie also reminded me that it helps to post how you scale the workout:
WoD was 8:53 with 44# KB and 24" Box Jump and choo-choo-train-style lunges (I think I can, I think I can).
Erick and Camie, I think you should do today's WOD with weighted lunges, 45#/25# plate overhead respectively. (mostly don't want you to be my time too badly.)
Whether in person or online I seem to be plagued with the need to gab. Regardless...
ReplyDeleteI am reminded again this morning of how much I really love CrossFit. I'm still not sure I know all the reasons why. I like the format of CrossFit, not just the programming but the "open source" nature of it. I really love the spirit of it. Go to Crossfit.com. Watch the videos! Go to Exercises and Demos and watch those videos. There is this wealth of knowledge to help anyone get to the next level and see ourselves do better. I am so motivated by what I see there.
I've noticed some of us are digging deep to be more engaged, even with limited amounts of time. Others are still uncertain as to whether they want to keep going. Read, watch, learn and then do it yourself, then share it with others -- all of those steps commit us a little more.
I got Amanda hooked by showing her a video of three girls doing a workout that seemed impossible to her at the time. She's been doing it long enough now that she knows someday she'll be able to do that same workout. Hopefully we can all find that motivation and passion because the inherent byproduct of all of this is the fittest person we can imagine for ourselves, and that feels really good.
Thanks, Joy.
ReplyDeleteClark, What workout were they doing in the video you showed her?
45, 65, and 70# on hanging clean before my head got in the way. Tried 75# but to no avail...but I'd rather try and fail, right?!
ReplyDeleteI think my time on the workout was 13-something using the 35#kb. I have no idea how you guys did that in less than 10 minutes!! Stress fracture in right leg, so no jumping stuff for me. I substituted the box jumps for dips and pull ups. Yes, I used the band for the pull-ups, but in warm up I did 2 kippers in a row (with about 10 swings in between)!
I love Crossfit! I have so much fun even when we're suffering! I thought I was reasonably fit and strong before...it's amazing to see my own progress and eveyone else's. Thanks eveyone for working so hard and inspiring me to keep trying.
I bet the three-girl vid Clark is talking about is this one...I've watched it myself several times. Amazing.
http://media.crossfit.com/cf-video/051204.mov
PS-I left a box of Emergen-C in the garage for everyone to try. Just mix it in with your water bottle. Lots of B-vitamins, vitamin C, and no caffeine. I like it for a little boost in the afternoon, B-vitamins will give you a kick. Also great for a change if you're bored with plain water.
I was grounded from CrossFit today, Ben said I needed a day off. I disagreed but decided I would humor him. However I had a great run with Nancy! Can't wait for Monday!!
ReplyDeleteI has have a harder 5k run here in the neighborhood if anyone is interested. It more up hill. Let me know and I'll post that one too.
ReplyDeleteI made the mistake of taking an interesting book with me on my 5K today and ended up walking with my nose in the book the whole way. So my 5K time is an impressive 1 hour. Who can beat that, eh? The gauntlet's been thrown down. Until I see any other better results, I shall consider myself the undisputed, albeit pathetic, 5k champion.
ReplyDeleteYes, HLW, that is the video I was talking about, it's called "Nasty Girls". Amazing and still inspiring.
ReplyDelete