Heavy is the name of the game?
October 29th, 2009
I’m very happy with everybody’s weight choice/scaling on this WOD today. The 5 power cleans were meant to be heavy, but not five one rep maxes. We walk a fine line along what is too much (form and/or range of motion is lost) and what is easily managed. I chose 205# which was more of a desire to be macho and show up our big monster Nick than was it a good choice of weight for me and the workout at hand. The weight severely took away from the intensity of my workout, I was never able to get more than one rep at a time always having to reset before going again. Every rep was a fight, my one rep max on a power clean is only 225#. Don’t get caught up trying to do what ‘Jane/John Doe’ did in the workout just so you can try and beat them, choose the weight for whats going to push you and make you better. The only way to know if you are consistently choosing the right weights for yourself is if you are keeping track of them and pushing yourself to do a little bit more each time. With the help of Katie K., Monday morning we will have a new option at the gym to aid you in keeping up with all these numbers.
WARMUP
25 Burpees for time
WOD
5 Power Cleans (m: 185 / w: 115)
20m Bear Crawl
10 Burpees
5 Rounds
| Shelly | 1:50 mod | 18:50 | 35# mod | Jarrod | 1:26 | 15:35 | 115# | |
| Nancy | 3:16 | 17:52 | 45# | Bobby | 0:54 | 10:44 | 115# | |
| Jill F. | 2:15 | 14:03 | 60# | Melvin | 1:31 | 16:06 | 135# | |
| Julie | 1:38 | 17:16 | 65# | Danny | 1:52 | 14:57 | 145# | |
| Amanda | 1:35 | 15:00 | 65# | Jason | 1:25 | 13:39 | 155# | |
| Jacqueline | 1:28 | 14:35 | 65# | Joe Bob | 1:36 | 11:54 | 155# | |
| Abigail | 1:12 | 14:15 | 65# | Tim L. | 1:42 | 15:09 | 165# | |
| Cammy | 2:02 | 12:39 | 65# | Chris | 1:44 | 15:01 | 165# | |
| Michele | 1:36 | 11:24 | 75# | Marc | 1:00 | 10:09 | 165# | |
| Alissa | 1:34 | 13:26 | 80# | Tony L. | 0:51 | 17:17 | 185# | |
| Elisha | 1:53 | 13:58 | 85# | Jesse | 1:06 | 16:32 | 185# | |
| Larry | 1:40 | 13:14 | 85# | Greg K. | 0:56 | 14:48 | 185# | |
| Amber M. | 1:10 | 9:58 | 85# | Nic C. | 0:54 | 14:23 | 185# | |
| Melanie | 1:12 | 9:44 | 85# | Yogi | 0:50 | 10:16 | 185# | |
| Sara | 1:26 | 14:18 | 95# | Steven | 0:54 | 9:44 | 185# | |
| Travis | 1:08 | 14:44 | 105# | David U. | 0:49 | 9:09 | 185# | |
| Steph P. | 1:13 | 13:47 | 105# | Nick | 1:46 | 15:49 | 205# | |
| Tom Vo | X | 13:39 | 105# | John M. | 0:56 | 15:30 | 205# | |
| Mike B. | 1:50 | 17:14 | 115# |
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How to kip with a rubber band
October 29th, 2009
Amanda kips very well with a rubber band. She pushes herself away from the bar at the top of the pullup and allows her self to swing underneath the bar immediately ready for her next pullup.
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