Clean and Jerk Ascension Ladder (07.28.2009)With a continuously running clock do one 135 pound Clean and Jerk the first minute,
two 135 pound Clean and Jerks the second minute,
three 135 pound Clean and Jerks the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
CrossFit Endurance WOD (07.28.2009)
Swim, Bike, Run, or Row (C2)
3 Rounds of
05 seconds on x 10 seconds rest
20 seconds on x 10 seconds rest
10 seconds on x 10 seconds rest
30 seconds on x 10 seconds rest
15 seconds on x 10 seconds rest
25 seconds on x 10 seconds rest
Post distances to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
CrossFit Endurance WOD (07.28.2009)
Swim, Bike, Run, or Row (C2)
3 Rounds of
05 seconds on x 10 seconds rest
20 seconds on x 10 seconds rest
10 seconds on x 10 seconds rest
30 seconds on x 10 seconds rest
15 seconds on x 10 seconds rest
25 seconds on x 10 seconds rest
Post distances to comments.
Posts
26 comments:
The CIGNA 5k race in Manchester is August 13th at 6:20. I thought it might be fun to represent CFNH. Maybe we could tie-dye T-shirts and paint our faces...just kidding. (It is not a rest day.) $20 before August 7th and $25 after that. You can register online or that day. About 5,000 runners/walkers participate.
-Jill
Also, the Foot Race for the Fallen (5k honoring Manchester's fallen officers) is October 18th at 11 a.m. this year. One year I saw some crazy dude running it with a keg strapped to his back. And wouldn't you know, it was our very own Samy. -Jill
Mike H
07/28/09 as rx'd 3 rounds + 3 reps, 9 reps total(obviously not a morning person)
4 rounds + 4 reps as rx'd
I'm surprised sammy didn't have a midget strapped onto the keg chugging it down. =]p
I don't think Samy could have strapped himself to the keg on his back and still done the race.
I think you obviously underestimate the powers of crossfit... and of the sammy
he was drinking from the keg as he went, so it got lighter...
except for the midget INSIDE. man has to have his protein.
Joe
Jill - Chacha and I are running the Cigna / Elliot 5k representing the hospital with the ER staff, but would be awesome to see my fellow crossfitters out there running with us. I will need someone telling me to keep going and not stop...(Katie) HA!
Dos Deb
Sorry I wasn't able to partake of the pain today, fellow Cross Fitters. I was in CT and was unable to be there. But rest assured, I will be back tomorrow!
~mikolaí
Kids have hockey practice tonight so had to make due in the hotel style gym at work.
Clean and Jerk Ascension Ladder
w/45# power blocks which was awkward
9 rounds + 6
Mark
Wod as Rx'd
5 rounds plus 5.
Billy the Tuff
Lynn
Ascension ladder/clean and jerk
75#/6 rounds plus 1
Katie 4 rounds + 2 @ 95 lbs
Jefe' 6 rounds + 4 RX'd
Everyone charge up your Ipod for tomorrow's 10K...BOOOOOOOOOOoooooooooooo. jess, you called it!
a 10k? JMFCSOAS! 5k was bad enough.
i think i'll be doing that one on a treadmill with A/C wednesday is looking like 85-89 degrees with 100% humidity (rain/lightnings) ;) no offense. yeah, ipod, for sure...
today's workout:
400M run; 1000M/3:57 row; 9 fundies
seagram sevens bait and switch ;) [we three victims didn't get to do the normal WOD]
AMRAP for 12 minutes, 7 medicine ball cleans, 7 pushups; er 13 round + 7 MBCs
Joe
Okay, okay so I am a person who sees the glass half full - but today I am still looking for the good in my performance..........oh yeah I went up to 65lbs but only could do 3 rounds +3.........hmmmmmmmmmmm maybe next time
OD
Clean and Jerk Ascension Ladder
Mike C. 5 rounds + 4 rx'd
Jill 4 rounds + 3 95 lbs.
CF endurance (row damper 6): round 1 551m; round 2 530m; round 3 529m
Wasn't there a 10k not too long ago? When is everyone running it?
NHTI is helping a very needy and worthwhile cause once again this fall by hosting the 3Rd Annual Friendly Kitchen 5K Road Race and 3 K Fitness Walk on September 11 at 5:30. This will be a fun event. We will have a super raffle after the race. This year we are encouraging companies to have team. Any team of 10 that is signed up a month before the race can have the team name on the T-shirt. The team can consist of walkers as well as runners.
This is an email I got at work. Is a worthy cause as well and we can get t-shirts with crossfit NH on them.What do you think??
I crapped out on the WOD today. I did probably about 10-12 clean and jerks in no specific sequence or time at 65-75lbs. My form was crap even though I watched the video 100x. I had no spot either....Oh well there is always tomorrow. I am up EARLY to do that one! Good Luck to all. Could of used you guys today for encouragement.... Heidi
Clean and Jerk Ascension Ladder:
95lbs
9 rounds +3
10K tomorrow? Sweeeeet. =)
I think that would be a great time, Heidi. Begin rallying the troops.
7 Med ball cleans + 7 push ups AMRAP 12 min
15 +2 MB cleans
Nick
clean jerk ascension ladder as rx
6 minutes+ 6 reps
clean and jerk ascension ladder
4 + 4 at 65#
Wow, Sammy you were right I could do 65 pounds. The last time I did this I could only lift 25 pounds. I guess the Fitness Nazi is right. Thanks for proving me wrong!
6 rounds +4 RX'd
6 rounds +5 @ 95#
Katie - I really hoped you were tricking me last night when I read your post. Oh well, let's do this...see you guys this afternoon...my ipod is charging as we speak.
JoeF
ascension ladder/clean&jerk
95#/6rounds + 2
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