Live.CrossFit.Com

14 Jul

7-14-2010

1) Class Schedule Poll – We can’t make everyone happy but we’ll certainly try. The question is 6:15 pm or 6:30 pm? Email me your one choice from the list below.

A) 4:15, 5:15, 6:15

B) 4:15, 5:15, 6:30

C) 4:30, 5:30, 6:30

2) CrossFit Games 2010, “3,2,1…Go!”. First TEAM event is at 10 AM Friday PT, Individual 7pm on Friday night PT. Pre-game show starts Thursday evening at 6pm PT. CrossFit is streaming live in HD, free, all the events and happenings at the games. The events are scheduled as such that you will be able to view every heat of every event, live. Go to live.crossfit.com for the live HD stream.

3) Escalating Density Training ? Never heard of it until yesterday. It is just one topic you’ll be able to chat up Charles Staley, founder of this method of training, at the Olympic Lifting and Programming seminar next weekend. Spots are available.

A1. Press – work up to a 1RM. 30X0 tempo, rest 2-3 min
A2. Weighted Pullup – work up to a 1RM. 20X0 tempo, rest 2-3 min
+
AMRAP in 7 min:
7 of this
7 of that
+
Instructor led:
DB External Rotations: 3 x 8 @ 3010; rest 60 sec

Mobility:

Instructor led:
10 floor PVC pullovers + 10 sec hold
10 PVC Active Lift + 10 sec hold

Once the press or pull up starts feeling heavy, go up conservatively on the weight! If your max press is 100 lbs, a jump of 5 lbs to 105 doesn’t seem much since you are just adding two small plates to the bar. However, that is a 5% jump from what probably was a difficult weight to begin with. If your max is less than 100, then 5 lbs is an even bigger jump. Also, I’ve seen numerous people get over ambitious on their max weighted pull up attempts. Usually, they lift a weight just under or at their previous PR, get pumped, and then go for broke with a big jump. Few are successful.

On today’s 7 minute AMRAP, you’ll get the most rounds if you can maintain a consistent pace from start to finish. Find a rhythm with the two movements where you are just flirting with redline. Control the rhythm by managing rest between the two movements, rest between each rep, and how much intensity you put into rep.

The women catch up together over Murph

Comments 17 Comments
Categories News
Author Xi Xia

17 Responses to “Live.CrossFit.Com”

Ben 14 July 10 at 8:57 am #

Press: 135
Chin-up: 114
Metcon: 11 rounds
Shelby 14 July 10 at 9:34 am #

Press: 72lbs

Chin-up: used a band and then Erin made me do kipping pull-ups with the weight vest (my murph mutilated hands did not like this)

Metcon: 6 1/4
zareth irwin 14 July 10 at 10:58 am #

What are the metcon exercises?
Ben 14 July 10 at 11:04 am #

{sorry ben! I’m keeping it a surprise I emailed Zareth} – XX
Jake McLain 14 July 10 at 11:08 am #

Nice Ben..114# weighted chinup…for someone who weighs a buck sixtyish!
campbell 14 July 10 at 11:45 am #

C!!
Brandee 14 July 10 at 12:45 pm #

4:15 not 4:30
Ben 14 July 10 at 12:53 pm #

Thanks Jake. I don’t know if it’s good or bad that it’s so close to my max press…
How’s the wrist?
(And I’m proud to say I’m almost up to 170!)
Eric A 14 July 10 at 1:14 pm #

30 lbs from being a real man
Brad 14 July 10 at 1:33 pm #

C senor
Cory Rigler 14 July 10 at 2:19 pm #

135# press
88lbs chin-up
9 rounds of Metcon.

I’m not gonna lie, I’m a little bit disappointed that my 1RM actually went DOWN. I’m hoping I can blame it on Murph…
Nick G. 14 July 10 at 3:09 pm #

C!
Madoc 14 July 10 at 7:28 pm #

Press: 140lbs, +however much the collar locks weigh. I can’t blame murph for the crossed eyes and contortions that I went through to get the bar over head.

Chinup: 62 lbs. My enormous guns and lats kept my arms from bending all the way.
WOD: 9+12
Gary 15 July 10 at 6:25 am #

Option B.
Justin S 15 July 10 at 7:04 am #

Press 140#
Chin 88#
Jake McLain 15 July 10 at 8:24 am #

you guys are funny people!..30# from being a real man!..funny..yeah still in a cast..not sure when I’m getting it off..been three and a half months so far! arm getting smaller/back fat getting bigger
Steph 15 July 10 at 9:06 am #

C!