6/1/11

Power clean 1-1-1-1-1-1-1 reps (7×1)

Rob Orlando 295-315f-315-325f-325f-325f-325f lbs.
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THEN………………

Black/Blue/Grey WODs

10,000 lbs CrossFit Total For Time:

Move 10,000 lbs (7,500) (5,000) using the 3 movements of CFT. Pick a weight and rep scheme that allows you to move the weight the fastest way possible. Try to make the reps scheme as close to equal as possible (10,10,10 ect.)
Example:
365lb x 10 squat
180 x 10 press
455×10 dl

A HONEY BADGER is Never caught off guard!!!

June “Cool” Board

***Make some goals for yourself for June

–  Meghan – BEAT Bobby in Soccer WOD!!!

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31 Responses to 6/1/11

  1. Maloch says:

    Top Ten Things I Learned at Regionals…

    10. Sometimes you cheer for competitors you don’t know
    9. Sometimes you cheer for the person in last place more
    8. A Crossfit event is a great display of community, sportsmanship, and competition
    7. You don’t have to have a stand to sell t-shirts (ask Yoder)
    6. A bread stand is not a good idea at a Crossfit event
    5. A nuts and berries stand is a really good idea at a Crossfit event
    4. I really don’t like stained glass anymore
    3. Tracie Merlot did not compete at Regionals no matter what Will says
    2. Honey Badger don’t care!
    1. Crossfit 515 is a great family!!!

  2. John Jackovin says:

    Failed multiple times at 235lb clean. Got 225lbs no problem. You wouldn’t think 10lbs would have such an impact. I plan on heading in for the 10,000lb workout.

  3. John Jackovin says:

    Oh…as I plan out my 10k lbs, seriously does bench press count or do I need to do push press?

  4. Lindsay says:

    Clean: 105-115-125-130 (old PR)-135(f)-135(f)-135(f) … I know I can get 135 when my shoulder and entire body aren’t completely wrecked. Didn’t do the 10,000k wod for the same reason/excuse.

  5. Bobby says:

    Power Clean 185-195(f)-195-205(f)-200(f)-195-200(PR), did an old school “Josh Everett style” split clean on my last power clean

    Then

    10,000# CFT
    As Rx’d – 2:28

  6. Ash says:

    Power Clean as Rx’d 165-185-205-215(f)-210(f)-210(PR!)-215(f)

  7. Jaime says:

    Last night, You Challenge #3 as Rxd – 5 rounds + 6 C2Bs
    AMRAP in 20 minutes of:
    5 Ground to Overhead (225/135)
    10 Chest to Bar Pull Ups
    15 Box Jumps (30″/24″)

    Power Clean: 125-135-140-145(f)-145-150(f)-150(f)
    8,000# CFT – 6:18 (BS 135×20, SP 65×20, DL 200×20)
    Cleans felt a little off…maybe had something to do with the 25 heavy c&j’s last night. And just was not feeling super strong today all around 🙁 Think today I might have done better with less weight and more reps, oh well.

    • Jaime says:

      8,000 CFT attempt #2 went MUCH better – as R’xd 2:40
      (BS 115×25, SP 45×25, DL 160×25) – good strategy, thanks Jen! Must have been the no lifting shoes too 😉

  8. Billy says:

    5/31 – The killer Pull Up and Burpee WOD – 17:58

    6/1 – Power Cleans 7X1 – 165,185, 205(f), 205(f), 200(f), 195(f), 185

    PC’s made me angry today!

  9. Bart says:

    Hey Bobby,

    What was the strength training program you told me about yesterday? I’m having a brain fart.

  10. Adam S says:

    Power Cleans – 135, 155, 165, 175(f), 175, 185(f), 185(f)

    10K CFT = 5:00
    Squat @275 x 15
    Press @95 x 15
    Deadlift @295 x 15
    Broken into 3 rds

  11. John Jackovin says:

    10,000# CFT 2:27

    Squat: 205lbs x 15 reps=3075 lbs
    Press: 115 lbs x 15 reps=1725 lbs
    Deadlift: 350 lbs x 15 reps = 5250 lbs

    Did it straight through.

    Maybe should have done a bit less on deadlifts. 😉

  12. Jeremy Yoder says:

    Power Cleans 7 x 1 = 135, 155, 165, 185, 200 (PR), 205 (f), 205 (f)

    CFT Movements / 10,000 lbs.- =10,070 Total – RX – 4:40

    Press @ 105# x 19
    Deadlift @ 245# x 19
    Squat @ 180# x 19

  13. Shelley says:

    Power cleans: 65, 75, 85, 90, 95, 100(PR), 105(f)
    10,000 lb CFT (yes, I missed that the girls total was 8000 lbs so I was an over achiever) – 11:54
    65 lb. push press
    125 lb backsquat
    155 lb deadlift
    Did 30 reps of each (6,6,6,3,3,3,3)

  14. John Jackovin says:

    What is the Crossfit 515 Dwolla ID? I need to pay.

  15. Tara says:

    Did Tuesday’s WOD (Burpee/Pull-up): Black rx’d: 22:32

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