Tuesday, March 12, 2013

Wednesday 3.13.13

Deb Evans.
MASTERS & REGIONAL ATHLETES
"PreGame"
2-3 Rounds, not for time of:
1 Power Snatch, 60% of 1RM
2 OHS, 60% of 1RM snatch
3  C2B
4 Wall Balls  
5 BJ, 24/20
6 KBS, 70/53
10 GHD Sit ups
15 Hip Ext
30 Double Unders
Rest as desired between rounds.

GAMES ATHLETES
Rest Day

"If a workout involves squatting, throwing, and climbing, in a single high intensity effort, it's CrossFit. Similarly, if a workout has you pole-vaulting across a mote of crocodiles, scaling a castle wall, and wrestling dragons, this too is CrossFit. If it looks like CrossFit, it's CrossFit."
- Greg Glassman

Posted by at

54 comments:

  1. TadpoleMarch 12, 2013 at 8:23 PM

    Custom leaderboard is now working...

    CompWOD Leaderboard anyone?

    ReplyDelete
    Replies
    1. UnknownMarch 12, 2013 at 8:34 PM

      Title Built By Bergeron?

      Delete
    2. UnknownMarch 13, 2013 at 5:06 AM

      Im down. We need to know everyones true name.

      Delete
    3. Rudy KMarch 13, 2013 at 5:19 AM

      Thats pretty cool.... mt true name Lol, Matt Kirkpatrick

      Delete
    4. AnonymousMarch 13, 2013 at 6:37 AM

      I'm Dex Hopkins. Haha

      Delete
    5. Kyle McDMarch 13, 2013 at 7:32 AM

      Kyle McDermid

      Delete
    6. UnknownMarch 13, 2013 at 8:11 AM

      Mark Tu! Hah! I'll take care of the bottom of the board, don't you guys worry.

      Delete
    7. UnknownMarch 13, 2013 at 9:36 AM

      Nicholas Wheeler - I fully expect to round out the bottom of our leaderboards

      Delete
    8. UnknownMarch 13, 2013 at 9:45 AM

      Looked at the link provided below - Yup, I sure did! But it's nice to know that everyone following the programming got at least 150 reps!

      Delete
    9. alan rMarch 13, 2013 at 1:44 PM

      Kyle McD... I was wondering how much water you drink before a fasted morning wod? Thanks!

      Delete
    10. Kyle McDMarch 13, 2013 at 4:39 PM

      Hi Alan, I start the day with 16oz and then get in 1 cup of black coffee and an additional 16oz (roughly) pre wod and then sit here and there the remaining 15-30mins. So that would be roughly 32oz and a coffee within the hour pre WOD. Good luck!

      Delete
    11. UnknownMarch 14, 2013 at 12:35 AM

      Great idea!

      Delete
  2. UnknownMarch 13, 2013 at 2:39 AM

    I'm reference to risky MU to Lsit to HSPU
    Just my way of getting comfortable
    http://youtu.be/6TYcc5anOEs

    ReplyDelete
    Replies
    1. UnknownMarch 13, 2013 at 5:06 AM

      Not too shabby Barousse

      Delete
    2. Derek MohamedMarch 13, 2013 at 6:24 AM

      Does anyone else have trouble accessing YouTube links from here on iPhone? They don't show as links for me- and I can't even copy (to copy and paste) from here.

      Delete
    3. AnonymousMarch 13, 2013 at 6:36 AM

      I just wait till I have a computer D. I have that problem too.

      Delete
    4. UnknownMarch 13, 2013 at 6:39 AM

      Thanks Alex.
      Derek- I usually have to double tap link, press select, them drag highlight over entire link to copy and paste in YouTube app.

      Delete
    5. UnknownMarch 13, 2013 at 8:13 AM

      Not a link for me either. You have to hold your finger down on the text and it will come up with the text selection bar. Copy and paste into safari or YouTube.

      Delete
  3. UnknownMarch 13, 2013 at 7:35 AM

    This comment has been removed by the author.

    ReplyDelete
  4. UnknownMarch 13, 2013 at 7:39 AM

    I tried to create one but cant figure out how to edit the page to add more people.

    ReplyDelete
  5. UnknownMarch 13, 2013 at 8:30 AM

    Alex, go to the page leaderboard you made, copy the URL and post it on here. We should be able to join from there.

    ReplyDelete
  6. UnknownMarch 13, 2013 at 8:40 AM

    Do anyone else's hip flexors feel like you did 50 shades of torture from those lunges and L-sits? I keep standing like a super hero during class with a disgusted look on my face from how tight they are.

    ReplyDelete
    Replies
    1. AnonymousMarch 13, 2013 at 9:08 AM

      Yes. My students (I teach high school) keep laughing at me because I keep stretching out my legs.

      Delete
    2. UnknownMarch 13, 2013 at 9:37 AM

      You too. I teach high school in Louisiana...my students are always asking what I'm doing and why.

      Delete
    3. Kyle McDMarch 13, 2013 at 9:42 AM

      My legs are sore overall.

      Delete
    4. UnknownMarch 13, 2013 at 9:46 AM

      Nice to know it's not just me

      Delete
    5. Cheryl NassoMarch 13, 2013 at 11:17 AM

      my legs r not sore ... my joints are ... knees and shoulders ... went to get some active release today ... mobilizing and stretching now

      Delete
    6. Cheryl NassoMarch 13, 2013 at 11:17 AM

      my legs r not sore ... my joints are ... knees and shoulders ... went to get some active release today ... mobilizing and stretching now

      Delete
  7. UnknownMarch 13, 2013 at 8:43 AM

    M/5'9 140-144# 14 yrs old:

    I've been sick the past week so I took a few days off. Did Fran to come back. Got 4:30 with 65

    ReplyDelete
  8. UnknownMarch 13, 2013 at 9:20 AM

    This comment has been removed by the author.

    ReplyDelete
  9. UnknownMarch 13, 2013 at 9:21 AM

    Nevermind that doesnt work when I plug it in...I tried

    ReplyDelete
    Replies
    1. UnknownMarch 13, 2013 at 9:25 AM

      GOT IT: Built By Bergeron Leaderboard. If I missed you it is because I dont know your true name. Try to remake it with all the names.

      http://games.crossfit.com/lboards/result?id=8317

      Delete
    2. Rudy KMarch 13, 2013 at 9:57 AM

      Matt Kirkpatrick, I'd add myself but don't know how

      Delete
    3. Tiffany NormandinMarch 13, 2013 at 10:57 AM

      Tiffany Normandin
      I dont get how to add names?

      Delete
    4. UnknownMarch 13, 2013 at 12:04 PM

      Alex, thanks for putting this together. Great way to keep up everyone's progress through the Open.

      Delete
    5. Andrew KongMarch 13, 2013 at 5:11 PM

      thanks!

      Delete
    6. UnknownMarch 13, 2013 at 7:36 PM

      Paddy Boscoe

      Delete
  10. Britt ArbanasMarch 13, 2013 at 11:21 AM

    Brittany Arbanas - add me add me!!

    ReplyDelete
  11. JoeMarch 13, 2013 at 11:23 AM

    The custom leaderboard is awesome! How do we add our name? Mine is Joe Whisney if it something you need to add. Thanks!

    ReplyDelete
  12. PeachMarch 13, 2013 at 12:25 PM

    Brian kichton if you wanna add me

    ReplyDelete
  13. AnonymousMarch 13, 2013 at 12:45 PM

    If you figure out how to add names please add me!

    ReplyDelete
  14. Rudy KMarch 13, 2013 at 1:24 PM

    Did some rolling and found my "teres major"...holy crap. Didn't know that would be so refreshing. I feel like a new man. Ready for tomorrow.

    ReplyDelete
  15. AnonymousMarch 13, 2013 at 2:26 PM

    Done. And AWESOME on the Custom Leaderboard, guys! I think this will be awesome to watch!

    ReplyDelete
  16. potsyMarch 13, 2013 at 3:00 PM

    Here's a bigger leaderboard - I copied Alex's list and added folks from the last month of postings. Unfortunately I couldn't figure out all the names but this is what I came up with:

    http://games.crossfit.com/lboards/result?id=13681

    It's a manual process, so if you want to "add" your name, you need to start over with a new list - there's no edit option as of now.

    ReplyDelete
    Replies
    1. UnknownMarch 13, 2013 at 4:08 PM

      Thanks potsy...I thought that was how you had to do it.

      Delete
  17. Fernando RamirezMarch 13, 2013 at 3:43 PM

    Fernando Ramirez - NorCal region

    ReplyDelete
  18. TadpoleMarch 13, 2013 at 3:56 PM

    Paulo Tatad - Asia

    ReplyDelete
  19. Jubba SausageMarch 13, 2013 at 4:12 PM

    Lucas Proulx - Canada East

    ReplyDelete
  20. Belinda ChouMarch 13, 2013 at 4:33 PM

    Belinda Cox
    And Chris Cox - Canada East

    ReplyDelete
  21. UnknownMarch 14, 2013 at 12:40 AM

    Holy schnike...I too was story tight in glutes & hammies today. Def needed extra mobility today & extra wk w voodoo floss b4 doing this pregame...i.m ready for tomorrow!

    ReplyDelete
  22. UnknownMarch 14, 2013 at 12:46 AM

    Francesca Toya-Southwest

    ReplyDelete
  23. Dr.HewittMarch 16, 2013 at 4:16 PM

    pregame breather...
    12 min AMRAP 200m run 7 burpee- 9 rounds

    ReplyDelete

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