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Wednesday
Jul302008

WOD 7.30.08

Max Rounds in 20 Minutes of:
5 Cleans, 135lbs
10 Pull-ups

Post Rounds to comments

_MG_2340
Click Margie to browse some more pictures from her and Shane's Trip.

Natalie Woolfolk Training
via Performance Menu
High altitude pull-ups
Saturday mornings at CF San Diego

Reader Comments (29)

If i don't snatch something soon i going to rip someone's head off.

Breakfast:6oz grilled chicken, 1/2 Avocado, FO/ALA, H20 with Chlorophyll
July 30, 2008 | Unregistered CommenterDavid Osorio
excited about this wod. what would be the prescribed women's weight? 95#?

margie and shane - you guys look amazing out there!

david, please snatch something before class.
July 30, 2008 | Unregistered Commenterstephanie
Now that's something I can get excited about! The question is, do heavy-ugly cleans, or lighter and try to nail the technique?
July 30, 2008 | Unregistered CommenterAdam
Steph- 95lbs,

Adam- No ugly cleans! Everyone needs to be cleared on their work weight by pulling a few for a coach pre wod.
July 30, 2008 | Unregistered CommenterDavid Osorio
7 x 1 OHS

Warm Up95 x 10135 x 5

155160165170175

180 PR WOO HOO!

185 f

180 felt SOLID. I'll hit 190 next time.

After dropped down to 95 and did a set of 10. It felt SO light that it almost freaked me out.

PRE Workout:CF Warm-up by 2(push-ups with feet on a box and hands on Parallettes to get extra ROM)

In the middle Of the OHS1 set of 10 Deadlifts @ 155
July 30, 2008 | Unregistered CommenterAllisonNYC_23/5'2/127
95# cleanschest (collar bone at least) to the bar pull-ups

5 pull-ups short of 10 rounds

OW.. thought I was going to faint for about 10 minutes once I finished.

My legs were shaking big time the whole time. ..

Otherwise I liked that workout lots. Good Job Gimpy
July 30, 2008 | Unregistered CommenterAllisonNYC_23/5'2/127
65# cleansfirst round of pull-ups on blue bandrest on green band6 rounds :'(
July 30, 2008 | Unregistered CommenterBethany
In the spirit of being positive, I would like to rescind the :'( in my previous comment.:)
July 30, 2008 | Unregistered CommenterBethany
Level 1 (6pm) did 20 minutesLevel 2 (7pm) did 15 minutes

Juliana did a great job picking up the clean.Steph's pull-ups are LEGITAdam can taste his first muscle-upI appreciate Bethany's rescinded emoticonWas very happy to see Anthony backDon't call me Gimpy.
July 30, 2008 | Unregistered CommenterDavid Osorio
6 rounds, 6 pull-ups

95lb - bar

this one was a hand ripper...ow!
July 30, 2008 | Unregistered Commenterjohn c
wait, david, we only did 15 minute rounds? maybe that makes me feel a bit better.

thanks for the LEGIT comment :) my hands can prove it!!

65# cleansREAL pull ups

5 rounds + 5 cleans

steve, thanks for showing me the skin off your hand, we could have traded (ew, gross)

g'night!
July 30, 2008 | Unregistered Commenterstephanie
What about ME punk?! Everyone else got something.

Steph your Pull-Ups ARE legit. I was totally impressed. You had some of the higest pull-ups of the night.

ARI: Yours were impressive too. We've gotta get you kipping.

JULIANA: I can't believe how far your clean came in such a short amount of time. It was looking really nice at the end. They're fun once you get it right?! :) You're easy to work with and pick stuff up quickly. Good for you

July 30, 2008 | Unregistered CommenterAllisonNYC.
8 rounds + 2 cleans95# to focus on technique, still plenty of work

I've got to start doing chest to the bar on all the pullup workouts, just a little bit more practice at those first...

Got a one abmat hspu after, feeling pretty good about that.

Thanks for the help on muscle ups david; i've got a plan of attack now, its getting close. I'm looking forward to the GHD.
July 30, 2008 | Unregistered CommenterAdam
Looking good, Margie!

AllisonAre you OHSing more than you're DLing and cleaning?
July 30, 2008 | Unregistered CommenterJeff
Jeff:

Clean: 150#OHS: 180#Deadlift: 245# (at one point..not so sure right now)

so, yes and no :)
July 30, 2008 | Unregistered CommenterAllisonNYC_23/5'2/127
Today is the last Thursday with no classes at CFSBK!!Our first GHD is being picked up from FDU on Friday.



It's 5:45am and the Lyceum is HOTTT!!!
July 31, 2008 | Unregistered CommenterDavid Osorio
Let me make a clarification. This is the last Thursday with no General classes at CFSBK. I am 100% here about to teach three.
July 31, 2008 | Unregistered CommenterDavid Osorio
A GHD eh? No mention of these can be made without pointing to this (somewhat disturbing) article:

http://www.crossfitsantacruz.com/38_05_GluteHam_SU.pdf

Take it easy out there friends! :D
July 31, 2008 | Unregistered CommenterAllan E
15 mins, 7 rounds + 3 cleans @ 115lbs. this was a fun wod!
July 31, 2008 | Unregistered Commenterpaul
Did "Helen" last night at crunch w/ 50 lb db's. No idea what time was, felt like 8 minutes. 10.4, 10.0, 10.0 on treadmill. Did pullups on the stupid dip/pullup machine: talk about a lack of functionality. If I had a real bar and could kip, time and the WOD would be better That stupid machine blows. May head out of town this w/e, but if not, see you guys Sunday.
July 31, 2008 | Unregistered CommenterChris H
hey david, thanks for pushing me up to 95lbs last night. it felt good to be able to handle that weight. i also really like that new bar!!
July 31, 2008 | Unregistered Commenterjohn c
tore my hand, tweaked my shoulder, and put up a miserably time.

I think I need a few days off....
July 31, 2008 | Unregistered Commentersteve
Seems they've developed a pill that gives mice the benefits of fitness without the need for exertion/effort:

http://www.nytimes.com/2008/08/01/science/01muscle.html?hp

What the hell fun is that?
July 31, 2008 | Unregistered CommenterChris H
Well I was gonna run 15k today, but my dealings with John Jameson last night took it down to a 5k. A miserable, miserable 5k. I even stopped timing it, somewhere around 27 min or so.

Cool news about the GHD though. I've always wanted to use one of those.
July 31, 2008 | Unregistered CommenterKent
DavidThanks for stopping by the site and being such a great support. Hope to see you real soon.

Keep up the great work!

July 31, 2008 | Unregistered CommenterKeith W.
I didn't do the workout but I felt it after all those practice attempts with the cleans.

Allison, Thank you so much for the break-down. Your really patient and that really helps. I had alot of fun! It's truly a pleasure being in such a positive environment with supportive coaches and fellow CFS.

Thank you all for making me feel welcomed and incorporating me so quickly into the workouts.

David, I really excited about the new class on thursdays. CF 5x/week WOW !!!

ByeJuliana
July 31, 2008 | Unregistered CommenterJuliana
My dears!

First off - Stephanie! You did real deal pullups for a WOD!! You are a freakin rockstar!

Allison - Holy mother of god, your OHS weight is incredible.

I'm excited to read about all the new equipment coming in, the Lyceum is becoming a seriously well stocked fridge. Only hot.

Thanks for posting all those photos David. Sacramento was a really really good time. The people out there are phenomenal. I can't wait to tell y'all about it.

Shane and I went down to One World on Wed for a WOD with Freddy C. The gym is beautiful and the community was super friendly. We did 100 burpees for time and Shane and I worked hard to represent SBK well. I believe Shane did it in 9:19 (fastest time of the class) and I did it in 11:26 (fastest female time of class).

This morning we did a session with this guy Cody Fielding who taught us a bit about Circular Strength Training which included playing with Clubbells, joint mobility and such. Really interesting. His ability to assess muscle imbalance is impressive. Tonight, we checked out CF San Fran, met Adrian Bozman, and had fun out there in the Presidio.

The WOD was BSQ 12, 8, 5, 395x12115x8130x4 (too pooped for the last rep)135x3

Then we stuck around for the next class, which was taught by my former trainer, and did some clean and jerks. I kept it chill and just did a few reps at 73 and then a couple of singles at 83 and 93 (which I believe is a PR).

Tomorrow - REST. And you guys get to have Shane back.

Miss you all!
July 31, 2008 | Unregistered CommenterMargie
Short Squat workout295x5315x3x3345x1
August 1, 2008 | Unregistered Commenterjeremy
I've been keeping busy with pull-ups, sit-ups and knee to elbows. Also been doing lots of foam rolling and some stretching. Booring.

I hit a PR yesterday of 42 consecutive kipping pull-ups. to quote steve, "Hoo-Hah!"
August 1, 2008 | Unregistered CommenterDavid Osorio

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