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Michelle Congrats on the cert
Deb just when I was going to ask you if you missed doing WODs you put one up, moving back into the metcon sticking with OLY lifting or ya gonna do both?

4/5
WU 2x20 GHD BE 2x12 Reverse hyper @50#

WOD #1 10:00 AMRAP
3 x 185# bench press
5 pullup
Failed at 6 rounds with 185, finished last 4 rounds @ 135

WOD#2/ 7 rounds
5 thrusters @ 95#
5 20# ball slams
15:38

Rest
5 rounds
5 burpee
5 KB swings @ 55
15 DU / 45 singles for me

7:31

Good Luck everyone on open #3

m/56/180

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LT keeps powering down!!
Nice work [B]Cliff.[/B] Congrats on L1 [B]Michelle. JC [/B] that tuck jump lunge WOD, :yikes:!
[B]John B[/B] trying to do Oly 2X a week, couple rest days maybe 2 WODS a week? The thing is, the WODS I like to do are the ones with lifting.
And I do the WODs the way I learned in Oly, diff than most people but what the hell do I really need to compare myself?

Comp. WOD 3 is right up my alley, don't know if I'll do it - depends what I do in strength/Oly. Weirdest standards ever, anything goes!! I guess you can reverse curl or rest your elbows on your thighs so its easy.... the part I don't get is the jerk miss - is a dip or moving your body considered an attempt - and then do you have to re-clean it?? or can adjust your rack and jerk from there??

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[QUOTE=Deb Borbone;923053]
Comp. WOD 3 is right up my alley, don't know if I'll do it - depends what I do in strength/Oly. Weirdest standards ever, anything goes!! I guess you can reverse curl or rest your elbows on your thighs so its easy.... the part I don't get is the jerk miss - is a dip or moving your body considered an attempt - and then do you have to re-clean it?? or can adjust your rack and jerk from there??[/QUOTE]

Deb I'm no expert but the way I understand it is that if you get the squat clean done, then miss the jerk, you can rerack on your shoulders or start over from the ground with a power clean and then to the jerk. It's not a full rep until both parts are completed. I'm in trouble on this one. I'm really going to have to trust my jerk to get under that weight because I can't push press that much yet. It will be close or this will be the week I'm out.

Oh and if you guys get a chance to watch the "Update to the Games: Week 2" video. I have 5 seconds of fame there toward the end at somewhere around 20:30 of the video. The blonde with the funny accent. :D

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[QUOTE=Michelle Simpson;923153]Deb I'm no expert but the way I understand it is that if you get the squat clean done, then miss the jerk, you can rerack on your shoulders or start over from the ground with a power clean and then to the jerk. [B] It's not a full rep until both parts are completed. [/B] I'm in trouble on this one. I'm really going to have to trust my jerk to get under that weight because I can't push press that much yet. It will be close or this will be the week I'm out.

Oh and if you guys get a chance to watch the "Update to the Games: Week 2" video. I have 5 seconds of fame there toward the end at somewhere around 20:30 of the video. The blonde with the funny accent. :D[/QUOTE]

What I've bolded above is not correct. It's a rep for each part completed, so when the squat clean is complete that's one rep, when the jerk is completed that's one rep.

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04.06.11
Wendler 5/3/1, Month 2, Week 4 (De-load Phase)
Bench Press Day

BP
5x135
5x135
5x135

BRIEF ASSISTIVE/CORE METCON
16 dips
12 GHD situps
12 back extensions
:60 plank
(did it in like 5 minutes/got a little winded, no big deal, a little extra pressed for time this AMl)

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OKAY!!!

Had my first official indoctrination to CrossFit yesterday! I'm almost ashamed to post any "feat" on here, but I feel so good about getting through learning the basic movements and then a 5 min MetCon at the end, that I think I have to boast just a little. So bare with me folks.

Learned basic, Deadlift, Clean, Sumo, and another that I can't remember at the moment.

Then MetCon: 25 each for time

Pull up (assisted)
Push up
Sit ups
Squats

My time: 3:37

You could stop chuckling now. I had a great time! And yes, remarkably, ans 4 ft. long PVC tube can amazingly feel like ton when one is not used to these movements. Anyway, I feel as if I'm part of the global team. Glad to be here.

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Wilfredo - Awesome Job on that metcon! Doing 25 each of those movements are no small matter!! Great time!! Agreed that those PVC pipes get heavier than you can believe!

Cliff - There are days when the WODs are definitely killers! Then you get some really great ones!

[B]WU:
[/B]3X
10 Wall ball shots
5/5 kettle bell snatches
10 KB push ups (trying to lower yourself close to the floor as possible)

20 GHD sit ups

[B]WOD:
[/B]“Death By Pullups” AKA Pull Up Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

9 rounds & 9 pull ups!

2-2-2-2 135# Front Squats!

[I]By round 8m this sucks bad!! Ha!:D Wanted to go into double digits, but there's a lot of me to get over the bar!! :rofl:[/I]

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Wilredo, you showed up, you did your best, you didn't quit. Can't ask anything more.

Welcome and great job!

The Claw

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hang on Wilfredo, it get easier.

Treadmill warm up. Mobility work before and after workout.

Strength: Bench Press: 3X 185,205,230(7R)w. bands.

Assistive: Decline BP: 10X135, 5X225, 5X245.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.
Scale (Stationary cycle in lieu of running). 13:25.

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Wilferdo looks to me like you did a lot of work in just over 3:00 Welcome
4/6 WU
2x20 GHD backextensions
10 reverse hypers @ 50
2x12 reverse hypers @ 60
2x12 hanging leg raises
2x20 AB mat situps

Bench press
6@135
1@225
5 sets
15 ring pushups
10 bent over row @115

WOD #1
15 O/H squat
5 pullup
10 O/H squat
10 pullup
5 O/H squat
15 Pullup

very slow start with the first set of O/H squat, takes a while for me to warm up to O/H squats

WOD #2
20 16 10 8 4
Racked Lunges @ 65#
Ring Dips
8:00

m/56/180