W.O.D Wednesday 7/28/10
On July - 27 - 2010
CONGRATS to CFS members Robbie and Danielle Lee on the birth of their 2nd son, Jace Cameron Lee! He weighed in at 5 lbs 14 oz and was born Tuesday at 3:51 pm.
New CFS Bootcamp Session begins next Monday, August 2nd!!! Details HERE.
Mens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games – video [wmv] [mov]
“Twenty Minutes/Two WODs”
With a continuously running clock…
From 0-10 minutes (WOD 1), complete 3 rounds for time of:
10 Power Cleans, 185/115lb
10 Burpees
…from minutes 10-20 (WOD 2), complete the following for time:
40 KB Swings, 55/35lb
Run 800m
40 Deadlift, 185/115lb
The sooner you complete WOD 1, the longer you have to recover before the second begins. Scale loads as needed. Post your times for each WOD to Comments.
2010 CrossFit Games
Blue Sky Design
CrossFit Football
CrossFit Journal
CrossFit Kids
CrossFit Main Website
Great White Grafix
Proximal Strength
Wistrom Family Foundation
26 Responses
BIG CONGRATS ON THE BABY GUYS!
Posted on July 28th, 2010 at 7:30 am
Congrats Rob and Danielle. Babies everywhere at Crossfit. Remind me not to drink the water. On the WOD(s), 7:25 on WOD 1 using 155 # for power cleans and 11:15 on WOD 2 (completed 31 deadlifts in the 10 minute time limit).
Posted on July 28th, 2010 at 8:24 am
What a great baby!!!!!! Congratulations!!!!!
Posted on July 28th, 2010 at 9:52 am
Tough and challenging WOD!! I used 95# on power cleans. Finished 1st WOD in 6:45. I used 95# on deadlifts and 35# on KB swings. Finished 2nd WOD in 9:47. Thanks Jessi for all the encouragement!!
Posted on July 28th, 2010 at 9:54 am
Awesome, Congrats Rob and Danielle! If you need any help on how to manage many boys in the house we have four so just give us a call. Two more to go for you all…
Paul, you are worrying me! I was going to take today off and then saw this really cool wod that Jeremy came up with… and now to see that you scaled the cleans…
Afterwards… think you could have done the 185lbs???
Posted on July 28th, 2010 at 10:06 am
9:00 on WOD 1 w/95#. WOD 2 about killed me but I finally finished in 14:47 RX. I think Amber needs some time off.
Posted on July 28th, 2010 at 10:26 am
Sam and I were discussing this earlier. Do you go with a heavier weight and risk not finishing WOD 1 in under 10? Or lighten the weight a bit, not to the point of being a weiner, essentially giving yourself rest time, with the intent of completing all of both WODs. I’m going to regret posing this question, I can already tell.
Posted on July 28th, 2010 at 10:42 am
Chance — I probably could have done the 185 # cleans, but they would have destroyed me for the second WOD. I wasn’t feeling great this morning, but probably still would have scaled even if I was in top form.
Molly — I think the answer probably is go heavy if you can keep proper form, but I will defer to the experts (coaches). With that said, 155 for me (what I scaled to) is “heavy” for me most days. And I still didn’t get through WOD 2 in 10 minutes.
Posted on July 28th, 2010 at 10:50 am
Congrats, Rob et Danielle Precious little Crossfitter!
Posted on July 28th, 2010 at 11:26 am
I really liked this WOD! 1st WOD: 6:20 w/85lbs. 2nd WOD: 12:13 RX. I did use 45lb KB to make up for the 85lb power cleans. Thanks Chance and Justin for the help at the end with those DLs. Without you guys, I would still be there.
Molly, I went with 85lb to make sure I could finish in the 10 minute but I wish I would have done 95lb. I’m just sayin’…
Posted on July 28th, 2010 at 1:18 pm
I used 135 for WOD 1 and finished in 5:26, I did WOD 2 RX and finished 8:56. Good WOD today with a big class at 9 AM.
Posted on July 28th, 2010 at 1:20 pm
Wow! That wod stood up to what I thought it would be Jeremy… a nasty b—-!
Wod 1 – 5:02 RX, Wod 2 – 8:24 RX, for total time of 13:26. Man I need to work on my running… Thanks for the push Justin and Zach! I think it took me 30 minutes post wod to get my senses back…
Posted on July 28th, 2010 at 1:51 pm
Congratulations, Lees! What a gorgeous guy! Can’t wait to meet him!
Holy sweatballs, Batman. This wod needs a name. Like Holy Sweatballs, Batman. Justin, I honestly thought that warm up was going to be the death of me and I’d get to blame my slow times on that…but I think it actually helped A LOT. I’m still
so sore from Monday that I haven’t even gotten around to being sore from yesterday, but I felt nice and loose. Anyway, 6:07 rx on the first wod, then 9:11 rx on the second. I stuck around for the advanced wod, a little against my better judgment, but I’m really glad I did. A special thanks to Shelly and Grace for sticking around and cheering me on through that.
Posted on July 28th, 2010 at 2:43 pm
CONGRATULATIONS TO THE LEES! So happy for you guys, I know it was a long process and well worth it! Love you two!
Listen to the wisdom of Paul, he knows his stuff…been around these parts longer than almost me! Thanks Paul! I miss the hill. I really do.
My cleans are officially atrocious! moving around the butternut squash makes for a gross clean. Oh well, still feel good. Running sucks, always have to pee. Do you think Camp Bow Wow would mind if I popped a squat by the kennels on some of these runs? I have seriously considered it. 7:41 Rx on the first and 9:30 Rx on the second. Except, does a waddle count as a run? If not, not Rx on the second.
Posted on July 28th, 2010 at 2:55 pm
Jessi: you are RX+ with that bun in the oven. And speaking of hills, we need to go get some of those for old times sake.
Went to a local Y here in Indy that literally had 1 barbell and a grand total of 2 35lb plates. So I ran 2 miles, did 3 rounds of 10 hang cleans (115 with no ungripping the bar), 10 pullups, 30 DU’s. Finished up with consistently alternating back/front squats (10 reps each with 115). Did a few rounds of that then back to meetings.
Posted on July 28th, 2010 at 3:13 pm
Holy freaking crap! Holy freaking crap! A few months ago my 1RM on cleans was 110 lbs, and I just did this wod with Rx’d weight!!! Almost peed my pants, but I don’t have a butternut squash as an excuse like Mama Grove.
Did this one all by my lonesome this afternoon and it took me around 22 minutes, but I don’t care!! Yippee!!
Also forgot to comment yesterday on Molly’s progress so far at the box. You are becoming a fire-breathing bad ass mofo!! So proud of you!
Congrats to the Lees!!! Love you guys!
Posted on July 28th, 2010 at 4:18 pm
Jessi–everybody knows that you don’t suck at anything. So cut the crap. I practically severed my spinal cord on the cleans today, and I’m not packing any vegetables! Seriously–awesome WOD, Jeremy. 9:16 with 95# on the first, 11:30 on the second. I planned to use 115 for the DL, but–get ready for this–I was too tired to put the extra plates on after I got back from the run. If that isn’t pathetic, I’m not sure what is. Especially when Jessi’s baton-twirling 115 with a produce stand around her waist! Mother of Pearl!!
Posted on July 28th, 2010 at 4:21 pm
Grace and Allison great effort today at noon. Really great all around class!
Justin warm up needed to be a little more and harder…
Posted on July 28th, 2010 at 4:23 pm
Congrats on the baby! So beautiful!
Posted on July 28th, 2010 at 5:00 pm
Used 185 on the 1st WOD. Thought about 155 till Jeremy said I want this to be heavy. So I left the weight on, tried to pace it out and took the whole 10 min. to finish. I was trashed for the 2nd WOD. The 800 meter plod took a lifetime. Took me over 13 min. to finish. Very humbling day I must say. Then again if each day got easier, it wouldn’t be crossfit. Time to push a little harder next time.
Posted on July 28th, 2010 at 5:23 pm
Mama llew came in at 5.26 on WOD 1 and 9.50 on WOD 2-scaled at 65 lb on power cleans and deadlifts-rest Rx-awsome as she’s on the comeback trail after surgery a short time ago–I finished WOD 1 at 7:04 and WOD 2 at 9:50 scaled 125 and 45 KB also 51 burpees loving the journey-thanks for the road to travel on
Posted on July 28th, 2010 at 6:18 pm
Woops first time posting- WOD 2 for papa llew was 9:46
Posted on July 28th, 2010 at 6:21 pm
I’m with Mary – HOLY SWEATBALLS!
Trained with Mr. Jones today so Jessi could do her thing with Mind/Body, and he talked me into this horrific WOD
32:00 (and I think he was being kind when he gave me that time).
I did med ball cleans because of my wiener wrists, rx’d the burpees, rx’d the KB’s, rx’d the run (thank GOD there was no time limit on THAT), and did about 10 DL’s with 115 until my back started twitching. Went to 95 lbs and knocked them out ONE AT A TIME almost. PA-THET-IC. I’m just glad I finished because there were a few times I almost said screw this! Sometimes I think I am progressing backwards instead of forwards and this was one of those days!
Thanks for the encouragement Justin… couldn’t have done it without you.
And Meggin – you looked phenomenal today knocking that out!
Posted on July 28th, 2010 at 7:18 pm
This was an awesome wod. 6:05 rx on the first and 9:27rx on the second. You are an evil genius Jeremy.
Posted on July 28th, 2010 at 7:26 pm
awesome Lisa! you definitely went a step forward today and not two steps back as you could have followed through with the “screw it” thought, but you did not.
Strong work out to the Llew’s as well, assuming that is Brian’s pro-creators…
Posted on July 28th, 2010 at 8:02 pm
My shoulders are on fire tonight. Wod 1 – 85lb 7:55. Wod 2 – 35lb, and 115lb. Didn’t finish wod 2 until 17:00 something, however, a portion of that time was spent tightening my bar…you know that one bar that gets really loose? Don’t pick that one.
Posted on July 28th, 2010 at 8:41 pm
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