Monday, May 5, 2008

WOD

Complete as many rounds as you can in 20 minutes of:
65 lb. Thrusters x 15
Jumping Pull-Ups x 21

(Women's prescribed weight is 45 lbs.)

A view from above another great certification held at CrossFit San Diego. A big congratulations to Trish Davis, Moses Aum and Wayne "Wink" Slavin who represented CFSD well. They have each shown amazing commitment and consistency, and have reaped the physical and psychological rewards.

Comments

[Melissa]

Opps that was my comment below ;)

[Ray L.]

It was great seeing the heavy hitters at 6pm .You guys all rock!!! Huge shout out to Trish. Thank you very much for the motivation and keeping my ass in line ;) . Its great to see the steps you have taken and how you have progressed so well . Way to go girlie .. High -5 ;) Thanks to Mike and Raj as well for helping me be more aggressive although I still need much improvement . DL pr 215

[davej]

Thanks for the shout-out CJ and for your hospitality. That was a tough workout, I think harder than the 10 thruster/10 regular pullup variant I did last week off the CF main site, especially on the legs. Jumping pullups are not a joke.

Looking forward to some snatches tomorrow!
Dave aka "Minnesota"

[Ron]

Couldn't make it in today so I had to make up my own WOD to do this evening. I'm hoping to go for a PR.

"Cinco de Mayo"
6 beers for time

Followed up by
Tequila shots for max reps

[Brad Posnanski]

Sounds like another great cert this weekend. You guys keep rolling them out. So do tell... what was the WOD both days?

Had to switch up the workout today since I did something VERY similar to today's WOD the other day, just a different rep range. So what better way to celebrate Cinco de Mayo than to multiply it by ten and do a CINCUENTA SUCIOS (AKA Filthy Fifty)

50 Box Jumps
50 Jumping Pull ups
50.... you all know the rest!

Time 26:28. Man I forgot how much "fun" those burpees are right before the end.

[Pat Craddock]

CJ, Nick, Ray, Mickey, Brenda, Michelle, Mike:
A very large thank you to all of you...your hospitality and graciousness was awesome and appreciated. My wife and family had a great time in San Diego and also loved visiting your box facility. Both Tyson and Miranda raved about you and your gym and now I can see why...we owe you guys huge and whenever any of you are in Utah, I'll repay the favor. When the time comes for my Level 1 Cert, I'll definitely want to come back to CrossFit SD. Thanks again for the opportunity to meet all of you. Your work-outs are top notch as well as your members...(but I think CrossFit801 members could take any of them on) :) CrossFit SD rocks!!

[Aush]

Justin,

I think my general take on that is that it's always best to rest if you're body is fighting illness or injury...

BUT! If you're a headstrong guy (like most of us CF'ers), you're probably going to have a VERY hard time doing nothing...so maybe try to take it easy if you do get up and workout...or you can do something more aerobic just to get the blood flowing...light jog or bike.

I don't think working out with a cold will kill you or is really all that bad (from personal experience), but I think it could delay getting better by resourcing some of your immune system energy to other areas.

George, 30 rnds on Cindy is spectacular man...sounds like you're doing well in the armpit. Hopefully there was AWESOME ENERGY in your desert gym.

[Biscuit]

justin, i would consider joining the global war on terror...it does wonders for head colds and building character.

so been trying to get into the groove at here, and haven't quite matched up my schedule with yours...yet.
last week i did the push press and got 3 x 195 on the last set. also did cindy on friday (for lack of gear) and pr'd at 30 rounds...had one of my Lt's trying to beat me, but he couldn't hang after 17.

till next time, george

[Justin]

Looking for opinions?

Ive had a nasty little head cold for the past week and a half now. I have always thought if you make your body work (PT), you can kick the cold faster. But I have never done that with crossfit. Last week I killed my body working out and this week the cold has just got worse. I dont zone, but I do consider myself to be a healthy eater. What do you think. Drag myself out of bed and crossfit or let the body rest and recover itself?

[CJ Martin]

Good crew this morning. We welcomed Dave from Minnesota, and the return of Steve and JB, who have both been traveling. This is a beast of a WOD that feels manageable for the first five minutes or so and then seems like an awfully long workout. Nonetheless, everyone set a good pace and kept the intensity up. But I was most impressed with the integrity of the movements. To a person, the movements were performed with full range of motion (below parallel on the squat and full lockout with active shoulders on the thrusters, and full hang and chin over on the jumping pull-ups) and good mechanics. This is a huge bragging point for the athletes and trainers at CFSD. Our athletes' commitment to efficient and proper movement has been pointed out repeatedly, and came to light again over the weekend when Coach Mike Burgener commended all three of CFSD's participants on their excellent technique. Thank you all for ensuring that CFSD maintains a reputation as being one of the elite training facilities in the system.