Today we'll be doing one of the CF Regional
WODs. I couldn't find the actual posting for this
WOD, mainly because I spent too much time this morning looking at the CF Games site, but its pretty simple: Men must lift 7000 pounds from floor to lock-out overhead in as little time as possible. You may use whatever weight you are comfortable with, just as long as the weight times the total reps is equal to or greater than 7000 pounds. So if you are comfortable with 155 pounds, you must perform 46 reps, 135 pounds = 52 reps, 115 pounds = 61 reps, etc. Women must get 5000 pounds. Clean and jerk is the probably your best bet. If you find the actual
WOD listing, and I messed it up somehow, let me know.
1. This Sunday - water skiing at Fox River followed by cookout starting around 8 AM - let me know if you're interested - see comments section today for more info.
2. 6 AM class is starting on 7/20/09. It will be held on Mondays, Wednesdays, and Fridays for now with Tuesdays and Thursdays to be added at a later date. Sign up now!!!
6 comments:
Everyones invited!!!
Crossfit Roselle Summer Adventure
Waterskiing on the Fox river this Sunday, From 8am onwards (best and safest skiing is early in the morning - we stop skiing when traffic gets heavy on the river usually around 11ish)
Google - 99 Kazimour Dr, Barrington, IL 60010
Here a local map so you know where to park and walk to:
http://maps.google.com/maps/ms?hl=en&ie=UTF8&msa=0&msid=105427360018460604469.00046e13d24dd0a18686e&ll=42.230146,-88.174376&spn=0.00288,0.008256&t=h&z=18
What to bring:
Towel
Sunblock
Sunglasses
Swimsuit
Change of Clothes
Food to BBQ (Jason maybe we can make a list of stuff to bring and everyone can contribute a few items)
A few George Washington's for the gas fairy ($4 a gallon at the Marina!)
There are a few gazebo shelters at the Marina and a Charcoal grill that is available for use, if someone has a gas grill can you bring it, it would be much faster then a charcoal grill.
I have all the equipment we need including life jackets.
My cell phone is 630 890 9220 if you get lost
p.s. plenty of room to have a WOD before lunch
Kathy
I should be there today.
I will be taking a rest day today. My body is beat. I can't even run away from my wife when she is about to wupp me with the big plastic spoon.
Hopefully, we represent Crossfit Roselle good this weekend in our softball tournament
You guys have fun on Sunday
From the ground to overhead anyhow.
7,000 lbs for the men, 5,000 for the women
Men's Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps
Women's Choices 5,000 lbs for time
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps
The barbell starts on the ground and must end up locked out overhead. You can use any technique you want to achieve that.
Power clean and jerk
Clean and jerk
Power snatch
Squat snatch
Round back deadlift-to a reverse curl-to a press
Some combination of the above choices.
Make up your own technique
1. You must be stable and unmoving at the top of the lockout, with your knees, hips, and shoulders in a straight line.
2. Your feet have to be stable and unmoving at the time of the lockout.
3. You may split jerk, but if you do your feet must be brought back to parallel and unmoving before your lock out will be complete.
4. You may not bounce the bumpers, and then go from the hang position.
5. Your hands must be on the bar when the bumpers are in contact with the ground.
6. You may not change your weight.
Did the 400m run and squats. Didn't beat my last time in the park. 18:24 this time compared to 17 something last time. I did eat a plain whopper with onion rings for lunch. No excuse though should have beat my last time. Still glad I did it.
See you guys tomorrow. Have fun on Sunday.
Today's workout was very satisfying. It's pretty amazing to have lifted 7000lbs, and it not even being a one rep max.
Seriously, it would be cool to try this one again sometime soon. I'm curious how a different choice of barbell weight would change the result.
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