CrossFit Gables W.O.D.... April 13, 2011

How many 51yr Olds do you know that can go 135lbs OHS 5x5?

 

“Head Case”

 

20 Power Snatch M95/W65

5 Pull-Ups

15 Power Snatches

10 Pull-Ups

10 Power Snatches

15 Pull-Ups

5 Power Snatches

20 Pull-Ups

Visit the events page at IACF to vote for best Dodgeball Costumes

 Announcements:

This week we will perform the Reebok CrossFit Games Open WOD 11.4 at IACF on Saturday, April 16th at 10:30am. 90 Day Summer Paleo Challenge Begins May 1st. Details to come.

 

Comments

[Danny A]

This WOD looks awesome.

Games WOD 11.4...You gotta be shitting me. More f'in burpees. At least they put the muscle ups at the end of the round. If not, I'm thinking half the competitors might DNF.

Speaking of burpees, I finished the burpee challenge this evening. Didn't make it to the box for today's WOD so I did the 100 for time at home instead. I was shooting for 6min but finished in 6min30sec. Does anyone know or have a comparison to this time? I'm sure it's not the best time but I'm guessing it's not terrible.

[Danny A]

Almost forgot, Val you're a badass. When are you coming back to the Gables?

[Rob S]

the people who post answers to my questions are generally the same crew, how can we get more people to post?

yes thats todays question eg lets try to make our phenomenal community (thats 1 brad, and yes denise i said it) even better

[Denise Hernandez]

Congratulations to Val, awesome coach, great motivator and a wonderful person, keep up the wonderful work you are doing at Crossfit, and continue to be our motivation.

Denise ( D )

[Jeremy]

Have everyone that didn't post the day before do 10 burpees in the warm up.

[Rob S]

hahaha, brutal jeremy

[Diego]

W need more cowbell.

[Brittney]

Dearest Rob, all you had to do was ask... :)

See y'all today at 5:15pm. I show up for snatches, y'all. Tee hee.

[Jeremy]

Danny, I think most people would be lucky to even finish the burpees and the OHS in the 10 minutes. The chick in the demo video is a real badass, and she only got a couple muscle up's in before time ran out.

30 reps of 120 lb. OHS is no joke by itself, let alone right after 60 burpees.

[Diego]

I didn't realize they were over the bar burpees and you have to turn and face the bar each time. That slows you WAYYYY down.

[Grethel]

Hiiiiiii!! Since Rob wants everyone to response, here I go ... Can we do more KB's?? I love KB's and they're barely in any of the WOD's anymore. Also, Abs!!! I know with every movement we do it works out our Abs BUT I would loooooove an intense full Ab workout!! Ok, that's all for now!!

PS. = Val, you kick booty!! =)

[Danny A]

10:45 RX on today's WOD. Wasn't too thrilled with the S-WOD though. Would've liked a different movement from the actual WOD.

Rob, not sure how to get more people to post. You know there are plenty of people reading this stuff. I do know that when Dre was posting his WOD times to IACF, it seemed to spark conversation (albeit from the usual suspects). Your questions definitely help though.

[Carlos]

Funny I had this conversation last night with my brother about posting times or reps either on the white board or online. I think people feel they need to be a top crossfitter in order to post but that's not so. There are all levels of athletes at the box and it is good to compare yourself not only to the best but others at your level and just ahead of you. I always check the board to see what classes before me did and though Dax's or gal's score are beyond my ability right now, they are daily goals that help me push through trying to get close. There are people's scores that I out right try to beat and if I don't i feel like I slacked. I am guilty like most of us of not wanting to post sad numbers but the nature of crossfit is to constantly humble you and drive you to do better next time, so there should be no shame in posting not so great numbers.

I think new members should be encouraged more to ask questions through the blog about movements, dealing with constant soreness, conquering the kipping pull up, the double under, and the muscle up and get advice from some of us who have been doing it longer and what helped us get each of these movements down.

On that note, I feel i am strong enough to do a muscle up but just can't conquer the movement, any tips on how to get it? How can I break this down in a way that makes sense to me. That head forward turn over at the top just isn't coming!! so frustrated!!

[Carlos]

So on that note of posting sad scores I did the games wod today and got 72 reps. Didn't even get to the muscle ups.

[Rob S]

yeah! more people

[Diego]

Carlos, that's probably 12 more OHS than I will get at that weight so nice job.
If I scale down to a PVC pipe I may get 30. Maybe.

[Danny A]

Carlos, I'm with you on trying to beat other crossfitter's scores. My scores are never the best but it's good to have a pacesetter that you're trying to catch. Not to give Gal (or Brian) too much credit but they're typically ahead of me so I'm always gunning for them at the 5:30am class. But more important than catching them is making sure my older brother doesn't catch me. The basic principles of sibling rivalry forbid that. Luckily I got a few extra months of Crossfit under my belt so I'm keeping him at bay for now. Keep trying Bro!

[Jeremy]

For all you nutrition geeks out there, here's a great article by Gary Taubes on whether sugar is toxic: http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=1&_r=1&emc=eta1

[B(Smitty)]

Agree with Carlos 100% if you come wod and have your name up on that white board there should be a time or score to go with it. Yes crossfit is convenient that we are in and out in under an hour. But those of you that have really advanced as crossfitters put in the extra time and ask the questions. The biggest reason I hear about posting times is I'm not competing or my time doesn't matter to me I'm just here to get my work out and that's fine to each his own. But I have to say those are all LIES I get to watch and coach you all in the morning and I see the looks you give each other during the wod or those of us who are just starting and see those looks of I dot want to be caught by the clock I want to finish and the looks of $H!+ I don't want to be the last one to finish. If anything I just said makes sense to you then it should make sense that you post your score own it good or bad it's what you did what you worked so hard for while you where in the box that day. And especially those of you in the morning posting on the white board you don't know if someone coming in tonight is motivated by what you've done today. And those of you that come at night unfortunately the AM crew doesn't have anyones score to look at so you should blog your times at night that way they can see that someone later on in the day is working to out do them and they might not be able to redo the wod but they'll know that hey theres a guy yesterday who came in and beat me by a rep or second they'll in point wake up the next morning and will give even more to the wod.

Also if you are frustrated by the wod that day and pull ups or du's came up or what ever movement and you just can't get it no matter what you try and the coach you had that day just isn't speaking the same language and everything they tell you just doesnt make sense blog about it. I've learned more about coaching listening to you all tell me what worked for you to get it than all the certs and clinics I've been to. Just ask Danny A. Lol
But on a serious note we aren't just a community of crossfitters we are family and friends and we should all help each other out be it posting a score, time or just giving advice to finally get someone over the hump to finally get a movement.
POST MORE PEOPLE!!!

[Danny A]

Always good to hear from Smitty. I prefer the stories from his adventures at 24 Hour Fitness but these posts are just as good. I guess you haven't forgotten that lesson I taught you. Hahaha.

[That Guy]

8:58

also, can IACF / CFG / CFVB give a dead-line on the voting for best costume?

[B(Smitty)]

Well Danny Friday ask me about my adventure at porkys the other day

[Danny A]

Games WOD 11.4, then Porky's stories. Sounds good.

[Ray]

7:35 RX, great wod. looking forward game WOD 11.4, hate those dam burpee!!!!!!!! and why muscle up??? (JUST DO IT!!!)

[Jpozo930]

Fun WOD, 9:30 RX