W.O.D Wednesday 3/3/10
Here’s an awesome video from the 2010 CrossFit Games Utah-Nevada Sectionals Second WOD, Women’s Heats – video [wmv] [mov]
Shoulder Press, Push Press, or Push Jerk for the following sets/reps/loads:
Men: Women:
10 @ 95lb 10 @ 45lb
9 @ 105lb 9 @ 65lb
8 @ 115lb 8 @ 75lb
7 @ 135lb 7 @ 85lb
6 @ 155lb 6 @ 95lb
5 @ 185lb 5 @ 105lb
4 @ 205lb 4 @ 115lb
3 @ 225lb 3 @ 125lb
2 @ 245lb 2 @ 135lb
1 @ 255lb 1 @ 145lb
This WOD is NOT for time. Recover between sets and reps as necessary. Progress through the loads, sets, and rep counts as far as you can.
Charity, getting great extention as she rips the bar up on SDHP!
DON’T FORGET ABOUT OUR NEWLY AVAILABLE GROUP WOD TIMES:
7pm on Mon, Wed, and Fri
AND
8am on Tues and Thurs
3..2..1..GO!!!
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36 Responses
If anyone is interested in running in the AM, we usually meet Monday, wed and Friday at 5 AM to run 5 or 6 miles at about 8:45-9 min/mile pace. Anyone welcome.
Posted on March 2nd, 2010 at 8:52 pm
3 x 225. 225 push jerk is a new PR.
Posted on March 3rd, 2010 at 7:38 am
Letting everyone know we will be hosting a Guns N’ Hoses CrossFit Challenge on April 24! Will share more details as they come! Help us spread the word…proceeds will be going to a very good cause!
Posted on March 3rd, 2010 at 11:58 am
Guns and hoses, huh? Sounds awesome! Hey Libby, I’m wanting to get back into running… I’m definately not at the 5 mile area but was wondering where you guys ran at…
Posted on March 3rd, 2010 at 1:04 pm
Not a great strong day for me. 185# x 5 rx. Didn’t even try the 205#. After the niner, I stayed and did Girls Gone Wild with the wife. I took 6 minutes for the stupid lame a$$ DU. One at a freakin time. I need help. I thought Crossfit was supposed to build me up and make me stronger. All I see is exposed weaknesses and room for improvement. I RXd the girls but my time was not impressive. Good luck to everyone today. Looking forward to having my teeth kicked in by tomorrow’s WOD.
Posted on March 3rd, 2010 at 1:14 pm
As far as the Guns and Hoses, I noticed that there are some fire fighters at the box. Are there any police officers who train crossfit style? It would seem like an unfair advantage for the guys in blue. Or do the guys in the ladder truck need to crossfit for months before challenging the PD to a X-fit challenge? Just thought I would stir the pot. Thank you all for you service.
Posted on March 3rd, 2010 at 1:18 pm
I did the row class and then stayed for the noon wod. I got 3 @ 125 and couldn’t get 135 so close. But I’m happy with that.
Posted on March 3rd, 2010 at 1:20 pm
I am claiming RX even though I didn’t finish. I progressed through as prescribed and finished with 3 @ 125!!!!
Posted on March 3rd, 2010 at 1:38 pm
Great noon group, the lovely Mrs. Cochran did a great job leading!
Loved working out with Chance, been too long man. Got 185 5 times, then failed at 205. There’s something about these max loads that causes such a unique sorness in the muscles, its great.
Posted on March 3rd, 2010 at 2:07 pm
bobby & kenny 5 reps @ 185
205 would have spelled injury
Posted on March 3rd, 2010 at 2:56 pm
Made it to 2 @ 245#. PR. We’ll try for more soon.
Posted on March 3rd, 2010 at 4:28 pm
225PR. Had a lot of fun today and learned a lot on proper push jerk form. Well ERIK COCHRAN lets see…maybe its that the firemen aren’t afraid of pushing ourselves outside of our comfort zone…or maybe that us firemen know that you have to work to FAILURE in order to succeed. Let me tell you, the other day I was running on a treadmill at a firehouse with a gym that is used by both PD and FD. There were 3 police officers in there working out (or what they called exercising). They spent the majority of the time mouthing each other (jokingly) about who was stronger and how bad a#@ P90X was. I just kept smiling as they flexed for themselves and did their 3 sets of 10 reps with a 30 min conversation between each set. Thats what PD is doing!!!!
(Due to the family that I have in law enforcement I have to say no offense to any officers out there…although all but one is scared to try Crossfit.)
Posted on March 3rd, 2010 at 5:34 pm
Brian,
Yeah, you guys are going to have to pull together and get crazy at this event! As with the last event, we will open our door for free for one month to any police office or fire fighter that is competing! They just need to come in and realize that they might just get better in the box! This is my favorite event we have and I can’t wait! If anyone wants to volunteer or donate, I will have a sign up posted soon!
Posted on March 3rd, 2010 at 5:55 pm
How bout a Guns vs Hoses vs Needles? Okay so there arent many of us paramedics here at Crossfit. But I would play for the guns if they needed someone extra people. Anything to beat those knuckledraggin hose rollers………ROTFLMAO, but all in good fun
Posted on March 3rd, 2010 at 6:11 pm
Hi Katie, we meet at cross fit and run different routes, sometimes to Chesterfield or susnet to National to Sunshine and back, etc. If you would like, you can join us and we will do loops back to CF and help you build up distance.
Posted on March 3rd, 2010 at 6:24 pm
135 lbs 7 times…yeah I admit it, I tapped out after that. But like I told everyone “powerlifter” is never something I planned to put on my resume. A big applause to Jen Cochran for leading an awesome 9 a.m. WOD and thanks to Jeremy for help in cleaning up my form.
Posted on March 3rd, 2010 at 6:55 pm
I do believe that Darryl used to do P90x. One day I kidnapped him and dragged him to the old old old box for a little friendly workout. I am pretty sure Jessi had us do something called FGB. Afterwards, Darryl replied P90 what! He signed up the next week and look at him now. Good luck p90xers, and x-fiters. If I am able, I will volunteer.
Posted on March 3rd, 2010 at 7:04 pm
Oh Chris, jealousy is such an ugly color on you.
Posted on March 3rd, 2010 at 7:05 pm
WARNING: A huge, happy hormone Tsunami hit the box this afternoon! I realize it’s too late for you kids tonite….but stay away from Jessi!!I have a feeling the waves will continue! I arrived at the box at 2:30 and did an hour of mild-moderate cardio (remember i’m old and fat and weak) I discussed with Jessi that perhaps it would be better to keep it at that and do our reg 30 min workout tomorrow. she smiled and agreed. this is where it gets dicey people. I was gratefully packing up when she called me over to start….the workout we already said we weren’t doing. hmmmm. i began to wonder “was i getting punked?” I’ve been hearing about cameras rollings…so i went along with the lunging stretches…thinking how sweet of her to stretch me before i go. when she asked me if i wanted a jacket to run,i began to see this was no joke…
i actually think she got confused and thought i was her next client cuz when we got back, she taught me to do 65lb dead lifts, then thrusters, then i think she tied bars on me and made me do three diff kinds of lunges and 3 kinds of squats with these poles still on me…. she made me do ten of each of these….and then said….now, lets repeat all that!!! I think i drove home with ropes and poles and bells still on me. and you know what the worst was? sheriff jay was in the house….saw it all and did nothing to put a stop to it!! just stood there bragging to the boys about how he was gonna get a holster for his water bottle. you’re on your own people, don’t say i didn’t warn you.
Posted on March 3rd, 2010 at 7:09 pm
205rx’d which is my PR
Posted on March 3rd, 2010 at 7:49 pm
You White girls are hilarious! I’m adopting Momma White. I did say that I needed a holster for my water bottle; I can also use it for my beer on the 22nd!
Posted on March 3rd, 2010 at 8:11 pm
Mama White.. that could possibly be mine and Velvet’s fault that Jessi put you through such extra torture.. I’m really sorry! The intense pressure I have right now behind my eyeballs is making me feel like one of the big headed dog greeting cards and I knew if I came today, I would be dropping like a rock within 10 minutes. She was probably just taking her disappointment of our no show on an unsuspecting member of the box!
I will try to be there Friday so she will ease up on you a bit… just thank GOD she didn’t make you meet Sandy today. Sandy is a biotch from hell….
Posted on March 3rd, 2010 at 8:36 pm
Uli your prob right. I would be a better spectator than competitor for this. I will stop while I’m ahead:)
Posted on March 3rd, 2010 at 9:01 pm
175 baby!!! So happy
Posted on March 3rd, 2010 at 9:01 pm
Mom, way to DO WORK! I know it was tough, but I know you kicked ass. Just remember, you ain’t coming to Crossfit to bake cakes or walk in the park.
Jessi’s gonna keep bringing the pain, and I know you’ll keep rocking it out, and then some.
Big huge hand to everyone in the 6 and 7 classes tonight. Sam, Ellen, Paula, Denise…you guys did some serious work tonight! And Liz and Mandy…you guys are my heroes. Mandy, you were INSANE tonight! I ended up with 120. 5lbs better than my last PR, but I’m not real happy with it. I WILL hit 135 on my next try.
Posted on March 3rd, 2010 at 9:08 pm
Mandy, I’m not worthy…I was just jealous of Liz for being such a badass. But now, jealous of you. You totally owned it!!
Mary Meth was hammering them out at warp speed too.
This one was fun!!!
Posted on March 3rd, 2010 at 9:17 pm
Lisa,
i swear, i was thinking today….she gone foggy and she thinks i’m lisa, mama left and now lisa is here…she never called me by yours or velvet’s name….but i know she thought i left and you came! hey congrats on going for the games…jessi said you were kicking butt getting ready!
Posted on March 3rd, 2010 at 9:17 pm
All you girls rock!!! Finished the WOD @ 145 then stuck around to watch the awesome strength and power of Mandy. Tried 150 got it. But nothing beats Mandy with 175 and she made it look sooooooooo EASY!!! Gotta love it
Posted on March 3rd, 2010 at 9:34 pm
Mama White… thank God I have SEVERAL months to get ready for them too! Although, I don’t know if “ready” is the correct term.. can you ever be really ready for them???
Posted on March 3rd, 2010 at 9:35 pm
185 x 5 Can’t wait for the Guns and Hoses event, it will be fun. Go Hosers eh!
Posted on March 3rd, 2010 at 9:35 pm
Mom, you almost made me pee my pants. That is freaking hilarious. A holster for a water bottle would sure be handy. Do I have to be a sheriff to get one? Can I be a deputy? Wasn’t able to make it to the box today, but I am so proud of all my ladies for representing!! And I’m sad I missed my Jen leading a wod
Great job everyone!
Posted on March 3rd, 2010 at 9:51 pm
235lbs PR!!! My last PR was under 200 over a year ago, wheh that was awesome, but not as awesome as seeing Denny hit that 275! Nicely done bro! Thanks Jeremy for the tips.
Posted on March 3rd, 2010 at 10:23 pm
sheriff,
is it possible to adopt someone who is alot older than you and your wife? i guess if you’re the lawman, you make the law. thanks. i need adopting. can’t wait to meet your wife, i hear she is fantastic.
Posted on March 3rd, 2010 at 10:30 pm
Mama White, you make me laugh every time I read your posts. Love you and love your girls! Strong work from everyone today! Liz Y, way to kick that workout in the butt, and MANDY girl, you are a beast! Please remember my face around the box, CF fam. I’m currently in the market for a new foot. MRI is scheduled for this Friday. Send your thoughts and prayers my way…much appreciated!
Posted on March 4th, 2010 at 12:51 am
Momma White: I’m adopting you as my mom. I haven’t had one for 20 years and you seem like a very good candidate! if you hadn’t ran out so fast yesterday, you could have met my wife prior to CrossFit Kids! You acted like you were in a hurry to get home….. Yes Meggin, you can be a deputy. I’ll get your holster on order.
Posted on March 4th, 2010 at 7:37 am
well, I think I exhausted myself with extra reps but I got the 205 7X and the 225 4X and then failed. Next time will just jump into it. Good job to Lisa, way to stick through it!
Posted on March 4th, 2010 at 8:47 am
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