Friday August 21

7 rounds for time of:

1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk

Please join us for our free Saturday CrossFit Class at 9am, all ages and abilities welcome. We look forward to seeing you all.

15 comments:

JBalls (Jason C. aka El Scorcho #2) said...

I had the pleasure of doing this one with Chris last night after tumbling. Prescribed weight was too heavy for me so I dropped down, but Chris threw it around like nothing. I have never looked so forward to Burpees.

Oh, and watch out for those Squat Cleans

Jason Buzzard said...

Mike, awesome time on Karen yesterday. The last time it was programmed for class we discussed the different ways to do it. I am curious as to how you broke it up.

Ali said...

Oh, this looks so good. Unfortunately I'm going to "listen" to my screaming back and rest again today. Can't wait to hear how it goes.

CrossFit GSX said...

Jason, my plan was to do 10 sets of 15 yesterday with Marc running the clock. On March 23 I did 15 sets of 10, and it ended up providing too much rest. Yesterday went well, and I shaved 38 seconds off.

Going all out and trying to get 40, 50, or more in the first round doesn't work out well for me. Setting small, manageable blocks does. Just my thoughts. It would have been sub-6, but for the 'double Island burger' from lunch an hour earlier...

M

Mo said...

95, 8:XX - ha!! Yes Chris my X's.

And tanks for the help this am. What a good mornin' ~ me and a room full of hot funny boys. Ugh - it's tough being me.

scott said...

Made a mess of this one - started out at rx'd but after round 2 Chris setup a second bar at 155# for the squat cleans and squat clean & jerks and kept 185# for the dl and power cleans. Lifts were not pretty at all....

Thanks Chris for staying around after class and working on the squat clean & jerks with me.

Ali said...

Mo - How is the paleo challenge going? What do you eat at each meal? 95# on all those Cleans is impressive!

Mo said...

Ali - Paleo is going good. I am not the umm extreme tho - pretty much following Cordain book. No extreme meaning I am eating tomatos, bell peppers, etc..And I am going to whiddle my fruit down more

B - shrimp, squash, cantelope

S- almonds/plum

L- turkey breast salad I made for the week with homemade dressing from da book

S - almonds/plum again

D - tilapia, carrots, maybe some mushrooms/spinach (usually no fruit with dinner)

That's pretty much been this week cause I am a pattern eater.

water with lemon juice or just water...

made it though last weekend camping without cheating...now this Sat I have to get through long long day/night of racing so I gotta pack up and brang it all wif me ;)

I like it way more than I anticipated and it's been easy

Hope your back gets better!! You hurt or just sore?

Ali said...

Thanks Mo, I'm so intimidated by the Paleo idea, but that all seems so "do able" and I love shrimp. Hummm, may have to check that out. Yeah, my back just sucks right now. Think I strained it a few weeks back, and now it's tight all the time, hard to bend over and all... Have fun racing!

Super Trev said...

Ali

You should talk to Doc Brennan from Airrosti. I bet he could fix you up.

Mo said...

I've done them both now and for me personally I find Paleo easier b/c of the simplicity. Not that I find either of them difficult. To each his own of course. And I love my shrimps I get at Sam's - frozen/ precooked in a resealable bag. Handy! :) I just heat them up with flaxseed oil and lemon or spices if I want.

Thanks! Have a good weekend!

raif said...

Did the saturday morning warm up with the class then went in and did the friday wod. Only in crossfit can you do a 5 minute workout and still be woozy 2 hours later. As rx'd in 5:27.

So far so great on the overall experience since Josh left. I thought it was good before but this last week has been the best yet. Programming, warmups, stretching, instruction all awesome! Keep up the great work!

tuck said...

well - of course we are glad you approve...

change is not always a bad thing

Super Trev said...

Thanks for the nice comment raif, everyone is doing a great job. We hope everyone feels the same way. Keep up the beastly times man, 5 something is flying.

Chris L. said...

Thanks Raif! Destroyed my time too!!