CFN ATHLETES!!!!
Hope everyone had a great holiday weekend.
This week is going to be benchmark week.
Each day We will be doing a different benchmark.
We will be continuing the strength program next week. One more cycle of the back squat on Mondays, deadslifts on Fridays.
On Wednesdays we are going with overhead press instead of dips
Here are The WOD’s for the week:
Monday
WOD
“KELLY”
5 rounds for time:
run 400
30 box jumps 24/20
30 wall ball shots 20/13
TUESDAY
WOD #1
“ISABEL”
30 snatches for time
135/95
weight wil be scaled to ability
rest 1o min
WOD #2
“ANNIE”
50/40/30/20/10
dbl unders and sit-ups
Wednesday
WOD
“CINDY”
amrap 20 min
5 pull-ups
10 push-ups
15 squats
Thursday
WOD
“DIANE”
21/15/9
deadlift 225/155
hspu
you can scale as needed
Friday
WOD
“FILTHY FIFTY”
50 each
box jumps 24/20
jumping pull-ups
kb swings 1 pood
walking lunge step
knee 2 elbow
push-press 45 lb
back extensions
wall ball 20/13
burpees
double unders
So there it is. Bring your A game.
11/28/2010 at 7:43 PM
Yuck! That is a rough week – I mean that in a good way
. Hope you are all doing well. Kill it guys!!!
11/28/2010 at 10:09 PM
UGH! I am soooo mad I have to travel for work this week!!! Have a great week you guys!
11/28/2010 at 10:40 PM
Part of me thinks this was timed to catch those of us who cheated big time over the holiday weekend. If so, consider me caught!!! This will be fun!
11/29/2010 at 3:25 AM
Damn!! We are away this week through Thursday. At least I can plan for the filthy fifty. Have fun!!
11/29/2010 at 1:42 PM
Kelly was a leg burner. 26:48 Since this is a benchmark week everyone post their times. Nothing better than crisp air in your lunges on a Monday. So post those times and set some PR’S
11/29/2010 at 2:40 PM
30:15 this morning (just over a 1 minute improvement from May)
11/29/2010 at 3:40 PM
36:06… This one hurts.
11/29/2010 at 8:34 PM
I wholeheartedly agree w Matt. The serious leg burning action was absolutely suck-tastic after the sprint w/o I did yesterday. That being said, I think I’m good with my 31:16 as it was only a minute longer than Steve! haha!
11/29/2010 at 8:36 PM
…oddly enough, I was just thinkin last week “Gee, we haven’t done wall ball in a while” and “I’d like to blow through a bunch of benchmarks to get my times up on the board.” [insert Twighlight Zone music here]
11/29/2010 at 8:59 PM
37:50. Sucking wind all the way, but it felt so good when it was over.
11/29/2010 at 9:10 PM
34:59 RX
11/29/2010 at 9:20 PM
38:33 RX
11/30/2010 at 12:30 AM
A painful 37:30
11/30/2010 at 1:25 AM
I am mad, too! I am working till 9 pm pretty much every day this week and am missing all the fun and pain. Hope to make it in at least once. Do good everybody!
11/30/2010 at 2:38 AM
Kelly — 36:00 Rx …..I tried and tried ….but the box jumps are just insane after running….!!! This was tough, and I have never wished Grayson was yelling at me at the end as much as tonight!
11/30/2010 at 3:12 PM
Shu,
I know how AWFUL Kelly is on the body. Next time around I will make sure to get in your face!!!!!!
11/30/2010 at 2:48 AM
Sorry guys…I didn’t know when I suggested to Gil that we do a bunch of named benchmarks for our deloading week that Gil was going to KILL us with this one first.
35:42 rx…not too shabby for hacking up a lung all week and partying like a ROCKSTAR in NYC on Friday night with Gil. Not thrilled with this time, but considering the odds against me, I can’t complain.
BRING it for ISABELLE and ANNIE tomorrow, then CINDY…gonna try all butterfly pu’s…we’ll c how THAT goes! ha!!!
Great job by everyone tonight! WE ROCK!!!!!!!!!!!!!!!!!!
11/30/2010 at 2:59 AM
Still killer sore from 150 wall balls and 150 kb swings at my old gym in VA on Friday. I skipped Kelly and did Annie in a lackluster 13:30.
11/30/2010 at 3:39 AM
35:10
11/30/2010 at 12:31 PM
29 54 on good ole kelly! This was rough! After this wod I just wanted to go home and sleep! Anyone who completed this wod deserves a rest day!
Also, today I am going to newton north highschool for a cf endurance wod around 5… time can change. Shhot me an email if anyone is interested! Grs7777 at gmail dot com
11/30/2010 at 1:28 PM
Kelly- 29:40
11/30/2010 at 2:23 PM
40:26. That. Sucked.
11/30/2010 at 3:29 PM
Kelly-38:47….Getting a cramp on the 3rd round killed my time, guess I’ll have to make it up on Wednesday
11/30/2010 at 4:34 PM
Tuesday… decided to do Fran – 6:52 Rx. At least it was short compared to yesterday!
12/01/2010 at 2:21 AM
Nice Fran time girl!!!!
12/01/2010 at 5:52 PM
totally awesome fran time!
11/30/2010 at 9:10 PM
36:15 Rx I thought that was a tough one too…Looking forward to the rest of the week.
12/01/2010 at 12:52 AM
Grace @ 115lbs: 6:40
Annie 9:26
I can’t do snatches at the moment, so I subbed Grace for Isabelle. I really wanted to do it Rx, but something just did not feel right while I practiced a few before starting. I’m glad I dropped down the weight and did the workout properly. It was still hard enough!
12/01/2010 at 2:07 AM
Isabel Rx 4:57
Annie 7:46
12/01/2010 at 2:16 AM
I went w/ 35lbs for Snatches tonite(felt the need to baby my shoulder) 4:35 and 8:13 for Annie- I LOVE CFN!!!
12/01/2010 at 2:20 AM
7:54 for annie
4:14 (I think that’s what it was) for isabelle with 75 lbs.
happy with that, i guess. Still wanting to get back to RX!
Why do I need to be more mobile??? waaaaahhhhh….
12/01/2010 at 2:27 AM
Isabelle – 3:33 (45lbs)
Annie – 9:56 (mostly single unders)
12/01/2010 at 2:47 AM
Isabel 4:29 @ 65lbs
Annie 9:19 rx
12/01/2010 at 3:00 AM
2:45 for Isabel (45 lbs)
13:08 for Annie
12/01/2010 at 1:24 PM
Isabel- 3:48 @95 lbs
Annie- 7:10
12/01/2010 at 1:37 PM
New PR- Cindy: 23 +5+10+7.
12/01/2010 at 2:26 PM
21 rounds even (PR) on Cindy
Looking forward to the Filthy Fifty!!
12/01/2010 at 9:17 PM
I’m pretty pumped for Cindy tonight but Friday’s “Filthy Fifty” absolutely terrifies me!
12/03/2010 at 10:32 PM
Kelly = 38:43 (Ouch, this was HARD after Thanksgiving weekend!)
Cindy = 14 rounds + 5 pull ups + 5 push ups (I feel like I could have pushed harder and scored closer to 16-18! Are my squats too deep and robbing time? Ehhh…)
Filthy Fifty = Prediction? 30 – 35 minutes. If I do better, I’ll be SHOCKED! This sounds brutal, so surviving until the end will be victory enough.
12/04/2010 at 2:33 AM
Filthy Fifty = 33:11
What are you going to put us through next week?!
12/04/2010 at 2:48 AM
Oh yeah, I did the 150 singles instead of double unders for FF; Need to practice those so I can do more Rx WODs!
12/01/2010 at 9:31 PM
PR 18 rounds + 5 + 10
12/01/2010 at 9:46 PM
17 +5
12/01/2010 at 10:21 PM
kelly: 35:10 rx, cindy: 16 rounds
12/02/2010 at 2:05 AM
Cindy~14 rounds no band on pullups so pumped
12/02/2010 at 3:39 AM
*cha-ching!!!!
Chantal. SOOO hot right now!!!
12/02/2010 at 12:20 PM
24 1… this was not a pr for me but! I was able to do all the pull ups and push ups un broken!!! Took a lil to much of a break between rounds after the 10 min mark.
12/02/2010 at 12:42 PM
Great job so far everyone!!! Really psyched at how everyone’s doing
12/02/2010 at 12:56 PM
Diane – 20:26. I couldn’t do full HSPUs after 14 or so, just went 3/4ths of the way down, and by the end, halfway down. I did my best, got stronger, and I’m happy with my time. This was a fun one!
12/02/2010 at 1:28 PM
Cindy- 23 rounds+5+5
12/02/2010 at 3:36 PM
Did “Cindy” for the first time (I think). 14 rounds + 15 reps…Still using blue & red band to assist my pull ups though.
12/02/2010 at 4:29 PM
Diane – 9:19. 135lbs DL, and handstand holds (:63, :45, :27 secs). That was a fun one!
12/02/2010 at 6:43 PM
Diane – 7:41. @ 155 and handstand holds
12/02/2010 at 6:50 PM
oh and EVERYONE should put themselves in the raffle for a FREE MASSAGE!!!! I’ll be giving one away every month to some lucky duck. and seriously, the pain ball can’t do everything, folks. just ask jodie.
http://www.warriorsrespite.com
12/02/2010 at 6:59 PM
oh and everyone should put themselves in the raffle for a FREE MASSAGE. I’ll be giving one away every month and, seriously folks, the pain ball can’t do everything! just ask Jodie.
http://www.warriorsrespite.com
12/02/2010 at 7:01 PM
and i thought the first time didn’t go thru…
12/02/2010 at 9:57 PM
16 rounds + 19 for cindy.
And, wow, I have a new appreciation for those of you who have full range of motion in your squats!!! As many of you already know, I have been working with Josh Gale, our resident Chiropractor extraordinaire, and he has been beating the crap out of my ankles and calves to increase my mobility. Apparently, it has been working b/c my squats were about 3 inches deeper than they were the last time I did Cindy….man, was that deep squat a LOT harder. Guess, it’s time to readjust my benchmarks!!!
Back to the drawing board!!!
12/03/2010 at 1:35 AM
Cindy — 16+1 (green band for the pull-ups)
Diane — 5:30 (155, handstand holds)
12/03/2010 at 1:50 PM
Filthy 50 – 27:51. still doing single-unders, tho. [hangs head in shame]
12/03/2010 at 3:32 PM
F-50: 33:18. 200 single unders. NFW I had even one double under in me at that point.
Are we done with benchmark week yet?
12/03/2010 at 4:18 PM
F50: 26:37 Rx turns out this is actually 5 seconds slower than the last time I did it. Definitely tried to pace myself a bit more on the earlier movements as last time I hit the wall on the burpees but in the end it all evened out I guess. Definitely bummed I didn’t PR but in the end it was a ridiculously awesome workout which can only help!
12/03/2010 at 7:14 PM
28:10 for Filthy Fifty. Scaled 18″ box jump (some steps in there), 10lb wall balls & single instead of double unders.
Glad that is done.
12/03/2010 at 7:19 PM
Filthy Fifty 19:45RX No PR for me. Got to say burpees once again did me in. I give crazy credit to everyone who does filthy fifty, it’s just one of those workouts were you lay on the ground after you finish and don’t get up for awhile. It’s always a good WOD and in my opinion one of the best crossfit has created.
12/04/2010 at 12:38 AM
Anyone who does sub 20 min filthy fifty deserves a standing ovation in my eyes! congrats, matt!!!
12/04/2010 at 2:40 AM
I agree, sub-20 on FF is unbelievable! Truly recognizing how much further CrossFit can take me has become my favorite thing about the program. I’m surrounded by so much inspiration every time I step into our box!
12/03/2010 at 7:29 PM
Filthy Fifty: 30:10, with 150 singles subbed for the doubles at the end.
Squirmed in the driver’s seat all the way home trying to get rid of the cramping in my back!
12/03/2010 at 10:21 PM
New PR- 25:27rx. I detest kneestoelbows but did them much quicker than last time. Sore quads from Cindy probably added some time to the wall-balls. Great job to everyone today! (especially the 5:30am crew!)
12/04/2010 at 12:35 AM
I HATE K2E too….about half way through they were knee to armpit…boooooo….I think I like burpees better. Now that’s a statement!!! Congrats on new PR Jay.
12/04/2010 at 12:34 AM
23:18 rx….last time I did filthy fifty i thought I did 24 min, so I had that in my head all day that I had to beat that time. When I finished someone read the board and told me my last time was 29 plus minutes!!!! I’m glad I didn’t know that before I started….that would’ve totally f-d me up!
Congrats to the HUGE 5:00pm crowd. So many of us we had to do 3 heats….SO AWESOME EVERYONE!!!!
12/04/2010 at 1:23 PM
A 6-minute PR is just insane!!! Congrats, Jodie – your hard work and dedication is paying off!
12/04/2010 at 12:38 AM
23:04 rx- burpees were miserable . . . great work by everyone in the 5pm class
12/04/2010 at 12:41 AM
23:28 Thank god Benchmark wk is over! Awesome job to everyone tonight! See you all in the am
12/04/2010 at 1:45 AM
26:34 Filthy Fifty! Was hoping for under 25….I guess that will be my motivation for learning double-unders!!!!!
12/04/2010 at 3:29 AM
36:30, but with 50 of the saddest burpies you could ever imagine….
12/04/2010 at 4:21 AM
first time doing the filthy fifty. 28:16 rx. burpees defintiley screwed me.
12/04/2010 at 2:24 PM
Filthy Fifty — 30:55 with some scaling: subbed 150 single unders for doubles, back extensions turned into 25BE/25 supermans, and I had very ugly k2e’s. Thanks to Grayson for willing me through the burpees!
12/04/2010 at 2:28 PM
Forgot to post Diane: 7:15 using 135 lbs. for dead lifts…and handstand holds
Filthy Fifty: 25:46 w/ 150 singles instead of doubles. Probably could have done doubles, but it would have taken a while.
12/04/2010 at 2:47 PM
Filthy Fifty – 29:37. So happy to break 30 minutes, considering when we did this at the start of the year it took me 47 minutes! Knee to elbows and wall balls were definitely the worst for me.
This was an awesome week Gil. I really hope we do it again!
12/04/2010 at 8:36 PM
Wow… I remember when Jodi and Gil surprised me with the Filthy Fifty during my first week at CFN last year. I think it took me 40 minutes to do a modified “Filthy 30″. Now I’m under 30 for the real thing.
Thanks for the introduction to Crossfit! I hope to make it back to do a WOD at the new box.