It’s On
What’s on you ask? The 2010 Prove It challenge. Details will be coming soon but what we want from you at SHC CrossFit is to prove to us that you want to be healthy and you want to be fit. We don’t care if you have the best time of the day we want the whole package. Starting with nutrition. The 1st Challenge for Prove it in 2010 is the 45 day Paleo diet. (details out soon) Start your quest now by reading the link below.
Warm up
400m run
15 reps of
Double unders
Clap push ups
Jump Squats
CFSB
Shoulder Press 3×5 (2min rest between sets)
CFSB 2
Shoulder Press 10-7-4 (rest 1 min between sets)
WOD
10 min AMRAP
2 Squat Clean 115 lbs
10 Double Unders
Post total rounds.
Skill
3 rounds (lighter weight)
1xSnatch
3x Overhead Squat
5x Rack Jerk
One Response to “It’s On”
Thursday 100909
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
Results
CFSB 1
Sadie (55×4)50,50
Phil115,135 (145×1)
Eric 115 (125×4) (120×4)
Ben 100,115,120
Steve 85,95,115
Deb 45,50,55
Bryan 135,155,165
Noah 95,105,115
Neil, 85,95,105×4
Anne 75,85×4, 85×4
CfSB 2
Sadie (40 completed must go up next time)
Phil 115 (stay at same lb next until done unbroken)
Eric 95 (stay at same lb until done unbroken)
Ben 95 (stay)
Steve 75 go up
Deb 45 go up
Neil 75 stay
Anne 65 up
Noah 85 stay
Bryan 125 up
WOD
Sadie (55lb) 11rnds (1 clean)
Eric RX’d 6 (2cleans)
Phil (95) 3 and (2cleans)
Ben rx’d 14 (2lceans)
Steve (95) 8 (2cleans)
Neil rxd 5 1/2
Anne 14 1/2 (rxd ladies)
Noah clean pulls 12
Bryan rx 8 1/2
Foundations 21,15,9 DL,BXJ, sit up
Steve 8:30
Jim 9:01