Skill Day. Pick a skill and work on it then make up a Wod composed of M, G and W. Everyone will do their wods and we will add them all to our archives.
The morning crew ended up doing a 5 round Helen cause they were taking to long to figure out what they wanted to do. This will be the default WOD. So if you don't want to do it make something up.
FIRST 4 rounds for time One Barbell Complex (bear style) 85-95-105-115 10 burpees 10 alternating leg lunges
6:02 - changing my own weights
SECOND 5 rounds for time 4x BW bench press 3x curtis press (1xhanging power clean,1x front squat, 1xlunge per leg, 1xpush press .... all repeated 3 times) 8x GHD situps
10:12 195# bench, 100# curtis press throughout
THIRD 10 minutes of 30seconds on 30 seconds rest rowing. broken timer .... but I went until I almost puked ....
On Saturday, September 19th, 2009 Element CrossFit is inviting CrossFitters Ontario-wide to join us for a day of hard play.
The event this year will consist of a Team Challenge (3 events throughout the day), and an Individual Challenge which will consist of a single "hopper" workout near the end of the day.
The Team Challenge requires teams of 4 (2 men and 2 women) to participate in 3 events. The first 2 events will be posted shortly, while specifics of the final workout will be announced at the event. This category should not require Rx'd and Scaled rankings.
The Individual Challenge will consist of pre-selected exercises, weights, and rep schemes chosen at random by “hopper” at the event. This category will have Rx'd and a Scaled rankings. All are welcome to participate! Registration Information
Registration is limited to 20 teams of 4, and 30 Individuals. Registration Cost is $25 per person before Aug 31st, 2009 and $30 per person after Aug 31st, 2009.
Register as a team competitor, individual competitor or both today! Your registration fee will cover you for both the team and the individual competition should you choose to compete in both.
If you are in need of a teammate (or three) be sure to indicate that when registering to ensure we can arrange teams, or use the comments here to find a group!
Registration will start at 8:30 but teams should plan for an all-day event followed by a social gathering for food and refreshing beverages.
The first two Team Challenge Workouts will be posted on Monday, August 10, 2009 at 10am.
The morning crew ended up doing a 5 round Helen cause they were taking to long to figure out what they wanted to do. This will be the default WOD. So if you don't want to do it make something up.
ReplyDeletei almost puked today
ReplyDelete3 workouts
FIRST
4 rounds for time
One Barbell Complex (bear style) 85-95-105-115
10 burpees
10 alternating leg lunges
6:02 - changing my own weights
SECOND
5 rounds for time
4x BW bench press
3x curtis press (1xhanging power clean,1x front squat, 1xlunge per leg, 1xpush press .... all repeated 3 times)
8x GHD situps
10:12 195# bench, 100# curtis press throughout
THIRD
10 minutes of 30seconds on 30 seconds rest rowing.
broken timer .... but I went until I almost puked ....
Rested about 5 minutes between workouts
Deadlifted today:
ReplyDelete345-350-360-365-370PR-375f
Great job Adrian.
ReplyDeleteCrossFit Challenge!
On Saturday, September 19th, 2009 Element CrossFit is inviting
CrossFitters Ontario-wide to join us for a day of hard play.
The event this year will consist of a Team Challenge (3 events
throughout the day), and an Individual Challenge which will consist of
a single "hopper" workout near the end of the day.
The Team Challenge requires teams of 4 (2 men and 2 women) to
participate in 3 events. The first 2 events will be posted shortly,
while specifics of the final workout will be announced at the event.
This category should not require Rx'd and Scaled rankings.
The Individual Challenge will consist of pre-selected exercises,
weights, and rep schemes chosen at random by “hopper” at the event.
This category will have Rx'd and a Scaled rankings. All are welcome to
participate!
Registration Information
Registration is limited to 20 teams of 4, and 30 Individuals.
Registration Cost is $25 per person before Aug 31st, 2009 and $30 per
person after Aug 31st, 2009.
Register as a team competitor, individual competitor or both today!
Your registration fee will cover you for both the team and the
individual competition should you choose to compete in both.
If you are in need of a teammate (or three) be sure to indicate that
when registering to ensure we can arrange teams, or use the comments
here to find a group!
Registration will start at 8:30 but teams should plan for an all-day
event followed by a social gathering for food and refreshing
beverages.
The first two Team Challenge Workouts will be posted on Monday, August
10, 2009 at 10am.
I'm in
ReplyDeleteHelen on Roids:
ReplyDeleteMorning:
Aurora 21:25 8KG
Shawntell 23:10 8KG
Sandra 27:27 16KG
Ashley 25:48 12KG
Victoria 24:15 12KG
Afternoon:
Austin 3 rounds of:
20 RPU
10 Bar V Ups
15 Weighted P/U 15#
50 D/U's
16:28
Silas:
3 rounds of:
10 C&J 145
25 GHD sit ups
50 D/U's
14:08
jeremy:
10 - 1 Deads and HSPU 275# 17:40
Amanda worked cleans and Virginia and Stephanie did Angie finishing in 20 and change and 22 and change respectively.
Adrian the man with the monster deads tonight 270! Way to go bro. Nice job! Zen and the art of Deadlifting! by Adrian Brown. Coming to a box near you.
Shawn did WOD # two of Macs which I unfortunately dont have numbers for for some reason.
Saturday August 08 09
ReplyDelete3 rounds of:
max reps deadlift
200m run
max reps pull ups
200m run
max reps push ups
200m run
max reps k2e
200m run
Alec: 25/30/20/10 10/16/15/10 10/6/10/12
Virginia: 17/25/31/19 11/20/26/17 8/20/20/16
Good work both of you, hope your arms can still function!
Nice Wod, I like it. Well done you both of you!
ReplyDelete