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

54 comments:

  1. Custom leaderboard is now working...

    CompWOD Leaderboard anyone?

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    1. Im down. We need to know everyones true name.

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

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

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

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    5. 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!

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

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    7. 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!

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

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    1. 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.

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

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    3. 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.

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    4. 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.

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  3. This comment has been removed by the author.

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

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

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  6. 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.

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

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

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    3. My legs are sore overall.

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    4. Nice to know it's not just me

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

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

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  7. 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

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    1. DWIGHT DOING FRAN:

      http://www.youtube.com/watch?v=T-kI5cDKGgY

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  8. This comment has been removed by the author.

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

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    1. 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

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

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    3. Tiffany Normandin
      I dont get how to add names?

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

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  10. Brittany Arbanas - add me add me!!

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

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  12. Brian kichton if you wanna add me

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

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  14. 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.

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

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  16. 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.

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

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  17. Fernando Ramirez - NorCal region

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  18. Belinda Cox
    And Chris Cox - Canada East

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  19. 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!

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

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