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Wednesday
Oct052011

WOD 10.6.11

As Many Rounds As Possible In 20 Minutes of:
45 Double-Unders
3 Hang Power Cleans 155/95
1 Push Jerk
155/95

The barbell couplet must be completed without putting the bar down. Any bailing before finishing the jerk nullifies that entire round. "Finishing the Jerk" means that the bar must be locked out overhead and stable for a 2 count before dropping it.
For example, if you perform 45 doubles, 3 Cleans and then miss your jerk you'll have to start over at the first double under again.

Post Rx and Rounds to comments.


Ever wonder what happens at the gym when we're not running classes?

Kipping Pull-Up Progression Videos

Yesterday we detailed a method for you to work Kipping Pull-Up practice into the standardized warm-ups. Today you can see a video of what the mature version of each level looks like
Level 1 Mature
Level 2 Mature
Level 3 Mature*

The pull-up version seen in level 3 is probably not what you'll do in a workout.  These are kipping pull-ups with a stalled finish.  As mentioned yesterday, the stall develops some strength at the top and gives you a moment to push away and start a new cycle.  The stall is not necessary if you can comfortably get your chin over the bar and link them together consistently.

Remember that 8am classes will start next week, they'll be held on Mondays, Wednesdays and Thursdays only. Check the Class Schedule page for any and all upcoming schedule changes
__________________
Healthy Baby Code Talk To Me Johnnie
The Power Snatch: Uses and Cautions Catalyst Athletics
Parallette Shoot-through CrossFit
Air squats too hard? Try Guided Assistance Technology!

Reader Comments (24)

This whole 5x/week is really going to take some getting used to, I don't know how the rest of you do it. I was exhausted by the time I got to today's WOD. Went with 52#, and subbed 20 slam balls (15#) for the double unders; 8 rounds. I definitely feel like I am getting better organized on the cleans.

October 6, 2011 | Unregistered CommenterJJ

wait what the hell? is that some sort of LARP tourney going on?

October 6, 2011 | Unregistered CommenterJJ

Christine and Jackie, here's more information on trading in those computers/mobile phone for a shiny new mac or a giftcard.

Easy - almost no effort involved and obtain 60 - 70% of the value of the device.
Tekserve accepts trade-ins of windows and apple computers, you can get an estimate here.
Amazon.com has an electronic trade in program for things like mobile phones, ipads, etc. Not cash, but an amazon credit. Mobile phones are often worth more than you paid initially, for example the iPhone: subsidized price ($299) is significantly less than the retail ($599).

Moderate - more effort, involves dealing with individuals with cash/paypal and potentially needing to meet (creepy or cool) people -- be smart about meeting places.
Craigslist.org - you can often get a greater % of the original value of the product if you post on Craigslist. Often this is a quick sale given the volume of people in NYC. You'll have tons of low ball offers, trades, obnoxious photos, etc, but they'll be plenty of offers you can pick from. Plus, posting is free.

Ebay.com - likely to get maximum return on the $ this way, especially for international customers who want the latest tech now, know that Ebay does take a cut. Have seen companies that offer easy trade-in use this to make a greater profit.

October 6, 2011 | Unregistered CommenterDan Rx'd

i've had good luck selling old laptops on ebay, even ones that are so broken they won't even start up -- people will pay good money for a working screen, case, RAM, or other parts in good shape.

October 6, 2011 | Registered CommenterNick Angiolillo

WU: sandbag carry runs, then standard warm-up #1. I'm at 3 pullups per set with the blue band right now. Hoping to get to 8 by the end of the month so I can move up to the white band.

I was dreading this WOD but it really wasn't so bad, mostly because my double-unders are so not there that I wasn't exactly speeding through it. I did 30 doubles, counting attempts, per round, and did the clean/jerk complex at 63#, which felt tough but doable.

Jackie was a beast with those double-unders. Really inspiring to watch!

October 6, 2011 | Unregistered CommenterStella

That video is priceless...

Back at the box tomorrow!!!

Been out in Minneapolis doing wods with CrossFit St. Paul, lets just say they're a bit metcon happy...last 2 days.

Tuesday:
Carse: 21-18-15-12-9-6-3
50meter bear crawl before each round
full clean 95#
double under
deadlift 185#
box jump 24"
This was the worst workout I have ever done. Note to self: DO NOT EVER DO THIS WOD AFTER 2 WEEKS OFF!!!


Wednesday:

Push jerk:
2-2-2-2-2 (got up to 195#, felt really good, could've gone heavier but was limited with time)

amrap 16 mins JT wod:
6 hspu
6 ring dips
6 push ups
200 m run
5rds + 1 ring dip
I got smoked by a girl who went to the games, I was ahead of her for the first 4 rounds, except I'm human and she wasn't so she just never slowed down and I ate her dust on the last 2 runs :P

October 6, 2011 | Unregistered CommenterMike Mishik

Seriously WTF is that clip?

October 6, 2011 | Unregistered CommenterNoah

@Noah, I assumed it was a preview of your party.

October 6, 2011 | Registered CommenterJoe

<!--Rarely talk tech, but after the conversations that my macbook air started yesterday, figured I'd follow up here where others might chime in.

For those who were curious about Dropbox, I use it to sync my work files, current photo library, and iTunes library between multiple computers. It even supports versioning, sharing files with others, and has web accessibility.

It's free for a 2GB account, here's linkage to sign up (yes, it's a referral link and we both get 250MB of additional storage -- think of it as a fractional plate, every little increase helps).

Behind the scene's the data's stored in the cloud on Amazon's S3, so I wouldn't recommend anyone put private or sensitive information up there without first encrypting it.

There are some neat tricks you can do with DropBox, and it can be combined with If This, Then That (http://ifttt.com/) for even more flexibility/productivity.

IFTTT is pretty awesome, it's like automation for your digital life, allowing you to create triggers from one web application to another. Something easy would be having a tweet with a specific hash tag show up in your facebook feed, or having a photo tagged of you on FB automatically downloaded to dropbox. You can get more creative with it, star an item in google reader, and have that automatically add the bookmark to delicious, and also added to Instapaper for easy reading on your kindle or iPad.

End tech rambling. -->

October 6, 2011 | Unregistered CommenterDan Rx'd

ladies and gentlemen, blue cheese stuffed figs.

prosciutto is also involved.


http://spoonforkbacon.com/2011/09/bleu-cheese-stuffed-figs/

October 6, 2011 | Unregistered Commentermichele

@Michele-YUM!

I'm curious as to what that video is. Is there a reason the question hasn't been answered yet?

Also, bit of a techtard question... I see these links posted on the blog entries, but am unable to click on them to open. They are not highlighted in blue. Is there something What do I need to do to open these links?

October 6, 2011 | Unregistered CommenterDeb

@deb just cut and paste.

October 6, 2011 | Unregistered CommenterMarc "Goose Gossage" mess

no blue = poster was too lazy/unable to make the URL into a hyperlink (the link i posted, for example.) so yes, cutting and pasting the URL into a browser is the only way to go.

if the BLUE ones don't work - that's another issue.

October 6, 2011 | Unregistered Commentermichele

Boy, we run the tech gamut here...

I've posted this before, but I guess it wouldn't hurt to do so again:

If you want to be a geek like Dan, to post a link and actually make it a link you need to code it like this:

<A HREF="http://spoonforkbacon.com/2011/09/bleu-cheese-stuffed-figs"> http://spoonforkbacon.com/2011/09/bleu-cheese-stuffed-figs</A HREF>

If you do the code part (the part inside the brackets) in lower case everything in the brackets disappears so you'll end up with http://spoonforkbacon.com/2011/09/bleu-cheese-stuffed-figs

Bold is easy. Use <B>bold</B>
Again, the code the "b's" in this instance, must be lower case, so the code disappears and the bold turns bold

I had figs with blue cheese recently. It was amazing. I can only imagine how much more so with prosciutto!

October 6, 2011 | Registered CommenterRob Is

i know how.

i'm just too lazy.

October 6, 2011 | Unregistered Commentermichele

I just google "posting html links" every time I want to post a link, then read the little tutorial, then do it. One minute later I totally forget how I did it, and next time, its back to Mr. Google for the answer.

Wendler Cycle Press at work: 100x5 (oops, forgot I was on 3's) 115x3, 125x6.

Press has felt by far the heaviest of any of the lifts this cycle and my max effort sets have confirmed it. Since I've been stuck at a 155 press for about a year I felt confident using that as my 1RM while I might have lowballed my other #s, but geez louise.

Then I did the insane insanity Again Faster Comp Class gut check:

150 Air Squats, 2K Row, 150 Air Squats for time: 18:49. Really disgusting workout, felt all sorts of speed wobble and immediately felt yesterdays deadlifts in all the right AND all the wrong places. Ouchie ouchie.

October 6, 2011 | Unregistered CommenterNoah

Thank you all. I will try.

@Rob-Now I know how people feel when I start talking biomechanics. ;-)

October 6, 2011 | Unregistered CommenterDeb

Saw the WOD and was extremely tempted to do it, stuck to my guns and did my assessment work -- lending my jump rope to Marcos to avoid temptation didn't hurt...

Knees 2 Elbows

22 unbroken

22 in 1 min

33 in 2 min

0:03:52 to complete

45lbs Walking Lunges

33 unbroken

33 in 1 min

- in 2 min

0:01:57 to complete

100 Box Jumps@20"

76 unbroken

55 in 1 min

83 in 2 min

0:02:25 to complete

Static hold on Pullup Bar

0:02:02 unbroken

0:06:52 to accumulate 5 total minutes

Vertical Jump

Attempt 1: 18.5"

Attempt 2: 19.0"

October 6, 2011 | Unregistered CommenterDan Rx'd

WOD Rx'd at 45 (?*!) Doubles and 155#
11 rounds flat

This was ALL double unders for me. I did the first round unbroken and then the rest 20/15/10. Not as bad as I had expected it to be, I beat my expectations of myself tonight.

GO YANKEES!

October 6, 2011 | Unregistered CommenterFox

Warmup:
-400m run with homemade sandbag
-3 rounds of:
-alternating tall, supine, side planks
-16 reverse lunges, 2 rounds with 33# bar
-5 bar dips
-10 ring rows
-clean & Jerk drills

WOD:
13 rounds even at 95#
-normally ladies rx is at least 105 maybe even 115 when guys have to do 155. I did one warmup at 105 and decided to stick with 95. Probably should have gone up.
-this was all a double under workout for me. That's 585 double unders. I was definitely out of breath but it helped to take a few extra seconds before each round to "breath."
-20 mins is long!

October 6, 2011 | Unregistered Commenterlady fox

FINALLY double under in da HOUSE! Thanks Coach Shane for tips on hand location. I have to say, as much as I sympathize with the hatred of double-unders in WODs, sometimes its the only way to get yourself to practice. It took a year, but here it is, hopefully to stay!

October 6, 2011 | Unregistered CommenterNoor Alam

Fun WOD tonight. I thought I had 11 rounds + 10 DUs, but Fox pointed out that I probably had 12 rounds. My inability to count properly could be attributed to my bad decision to wear weightlifting shoes for this WOD even though Jess warned me.

October 6, 2011 | Registered CommenterRickke

Damn Yankees. Ruined everything.

I love these WOD's. I got 8 rounds plus 45 DB'ers and 2 HPC's @ 135. Pissed I didn't make 9. The jerk is by far my weakest lift since I can't get my stupid arms behind my ears if I bend my knees. Too much chest and bi's in college. Very frustrating.

October 7, 2011 | Unregistered CommenterDM

10 rounds @115lbs. This weight was quite heavy for me. Doing the WOD in lifting shoes wasn't the greatest either.

October 7, 2011 | Unregistered CommenterSamir Chopra

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