Flyin’ High

 In The Daily WOD

Neal from CFB jumping 55.5 inches!

WOD 4-27-12

Max Height Box Jump

“Jackie”

  • 1000 M Row
  • 50 Thrusters (45/30)
  • 30 Pullups

We hope to see all of you tomorrow at our 10 AM members class or our 11 AM FREE class! We will be doing the Stone Table Foods tasting demo at noon, then heading over to the crawfish boil.

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  • Katie
    Reply

    Max box 28.5
    15:32 30#, g and r band
    It took me forever but I wanted to get as close to rx as I could.

    • Tommy
      Reply

      The purchases I make are einetrly based on these articles.

    • Auth
      Reply

      Today’s traveling WOD was 250 jupming jacks, unbroken, in 3:50. My beloved got the same time. It didn’t feel like a full workout, so I followed it up with 50 sit ups, 25 pushups, and a 25 second handstand, heels against a wall.I’ll be back in NC tomorrow night, and starting the foundations class. Looking forward to starting full crossfit.

    • Ismail
      Reply

      Last Saturday I placed 3rd in my age group, Sprint Triathlon. Although my bike time was teilrbre, I gotta thanks to Crossfit my swimming and running are much better! Need to work on my biking!Did Crossfit with my son, Miles. DE: Sumo Deadlift and then 20:15 (Miles did 27:50) we are still learning as well as our bodies are learning!! Thruster was hard for Miles. Burpee is hard for me!

    • Thidaporn
      Reply

      CFE: Swim 20 25Maintained 85% Pace25s: 47-49-48-4720s: 47-48-49-4815s: 47-49-50-4910s: 48-50-49-50 5s: 48-49-48-49ME Good morning: 115(6)-135(3)-165(1)-175(1-PR!)-180(1 PR!) WOO!Then I did ahtnoer ME Strength session 3-hours later for Hang Squat Clean:95(8)-135(3)-155(f)-155(f)-155(f)-155(1)-160(f)-160(f)-160(1) PR! <- That's my body weight, so I'm super excited about this! I've been plateaued for several weeks at 155, so it was great hitting this.CF: 3 ROUNDS (made some subs) 9 Hang Power Clean 65% 1RM: 105#12 Box Jumps 24"15 KB Swings 1-pood18 Sumo Deadlift DE 105#Time: 9:34Hopefully my shin splint will allow me to run a 5K TT tomorrow Need to get that done!

    • Claudia
      Reply

      Thanks goes out to Crossfit Endurance, you have kept us really inremfod on all the greatness Crossfit is all about. With that, I am a converted bodybuilder gone Crossfit (which I love!!!) I did the Grace in 5:01. I have a injured right radial tendon so my time is a bit weak, I hope to post better results soon. Thanks again CFE ~ Mike

    • Fran
      Reply

      Fun one today! I coach at CrossFit 718 in Brooklyn, so this morning I did:WU: 5min AMRAP of 20 DU and 10 abmat sputisTotal: 8 rounds + 14 DU. Deadlift 3-3-3-3-3315-325-335-345-355 (3RM PR) (1RM is 405#)This afternoon I did the CFE WOD on the C26x500m repeats1:441:441:431:441:431:44Those last two took a LOT to keep pace with the previous rounds. Love it! Coach Dan

    • Claudia
      Reply

      Leo You will want to make sure you are taking care of thigns with your low back. I would suggest hitting the mwod to find thigns that you can do to help with this situation.You will determine the number of repeats taking into account your ability to maintain proper mechanics for the time or distance. Maintaining proper mechanics will also help not to aggrivate your low back. Yes, stay with the prescribed distance or time on tempo/tt wods. You may want to enter a 5K or 10K as you are training for your marathon as a check in and it will allow you to see if any changes are needed to how you prepare on race day.

    • Dick
      Reply

      Aw, I was thinking the same thing, and I’m a prttey big guy. I’ve never actually tried to SDHP w/ 275, but .just realized it’s not SDHP. I assume just start like you’re going to do SDHP, but don’t bother with the part where you pull the weight with your arms to your chin, once you stand up with the weight, you’re done, like a traditional deadlift, but with you’re feet farther apart.

  • Jeff
    Reply

    42 inch max height on box jump. PR
    12:55 at RX for Jackie

    • Evelina
      Reply

      Interval swim this morning. 12x50m at 1:15- 24-27 sneocds. 12x25m at 45- 25-29 sneocds. Those short sprints are really hard. Strength & conditioning this afternoon. Sumo Dealift- 95lbs. 2reps at 45 sec. 10 sets. Circuit- 17:52 minutes. 45lb barbell and kip pull-ups. Circuit was even hard when you have to put sthings back and maneuver around others at Lifetime Fitness, but I guess it is good practice for a transition in a tri.

    • Aleksandra
      Reply

      11.26 RX. Nice job everyone. Mai can tell you I did not want to be there. I could have cared less if I wkreod out or slept in the corner. It was just one of those days. I’ve never done that one before but I am not built for that type of shoulder intensive workout. I did good to string together sets of 3 and 5 in the thrusters.

    • Slavik
      Reply

      How would you recommend itmelmenping a CFE program for a single sport running athlete in regards to which drills to perform prior to sessions? I am trying to implement this program to improve my running times, but the CFE portion I will be performing on my own so I need to know which drills I can use and perform on my own. Thank you.

    • Iberth
      Reply

      The goal is to have it build. Not in a pure, linear prsroesgion sense, but more in the sense of having done the previous cycle, there is the assumption the athlete can handle some more advanced workouts tougher interval sets, etc.

    • Rose
      Reply

      Depends on the goal: beiing a suporstreng 100k muscled beast wont get you up the alp dhuez fast, but could get you tru an belgium hilly ride.If you want to do a marathon or cucle in the mountains there is an optimal weight body mass index, for a sprint, the more muscle the better!I think we use CFE as addition to the sport we use, not vice versa!

  • Grant
    Reply

    42″ box jump, 9:04 rx Jackie

    • Saxy
      Reply

      pc 35, 65, 85, 105, 1107:42, 14# ball, 9 targetone other note, uslnes the skill work says sets of one, do not go for broke on these. make sure they are sets you can get up. increase weight every set ( ie. 5 sets of 3), make them challenging/ heavy, but not undoable. any questions, feel free to email me.great work katie.

    • David
      Reply

      Interval swim w/tempo bike ride this morning. Swim- 6x150m on 3:30- 3:02,3:03,3:04,2:58,2:58,2:58. Tempo bike ride dnruig the spin class after; yeah I did a spin class. 52 minutes/8 minute cool-down. Strength & conditioning this afternoon. Subbed Kip Pull-Ups and 20 45lb. SDHP- 1:25,1:25,1:23,1:27,1:27 minutes. S&C was brutal. Brick workout this morning was good too.

    • Selma
      Reply

      18.07.2011:Strength: Conventional deadlift 90kg x 1 each 30s for 12min-not so exolspive as it could have been as I felt slight pain in left upper back so I might have held back a little.Crossfit: as Rx’d 15:59; first row 3:16, second 3:29.-The pushups just didn’t go otherwise unbroken. The second row was also brutal, I had the feeling that I have during the last 5k rowing race when I have started too fast Really tough training but fun (at least when you think about it afterwards).

    • Juanita
      Reply

      I’ve only been doing CFE for like a week, and CF for about two months, but all the rendiag I’ve done (e.g., on both CFE and CF: FAQs, beginner’s guides, CF Journal) is consistent with what you wrote: scale AND maintain good form as form is vital. (my schedule is a staggered a day behind CFE’s so I’ll post my time tomorrow hopefully in the 20s:-)

    • Fabio
      Reply

      I’m going to second Kaitlin on that one, and Dale, and annoye else who has been through some serious shit and came out on top will attest to this as well. A fighting spirit in itself may not in itself save your life but it certainly manifests in the physiology of a healthy body. Tenacity comes to mind as well. I’m sure there are plenty of doctors first hand who have seen the effects of positive attitude, even if it’s only psychosomatic. For the most part everyone recovers physically but that in itself is an inadequate gauge for someone’s recovery as there is mental and emotional recovery to be considered as well. What a dick.

    • Bella
      Reply

      Need advice peasle!I will be doing this at the Y where the squat rack is about 50M to the door to get out and run. In order to get the purpose out of the Litvinov spint , will it be best to take the time to get to the door and do the run or substitute for box jumps or double unders that I can get to right away?Thanks for the help.

    • Nagai
      Reply

      Question for the group -I’m following a week behnid so today I did the ME dead lifts. My DL has been progressing pretty nicely over the past 6 months and today I went for a new PR. Problem I was going for heavy doubles or triples, but my grip kept giving out after the first rep. My legs, back, traps, ect all felt like they could handle the load, but I felt like the weight has slipping out of my hands. Any advice for strengthening my grip (or is the answer simply do more heavy dead lifts)?Thanks in advance.

    • Drew
      Reply

      Trust the program. I just did Timberman 70.3 fonwolilg CFE and felt great on the run! longest training ride was just about 1.5 hours and longest run was 10 miles. If you are fonwolilg CFE you have the endurance, just pace yourself properly and you will do great. I managed a PR by over 20 minutes, but I used to be slow, so that didn’t surprise me. Bottom line, CFE totally works for the 70.3 distance. Have a great race.

    • Franchesca
      Reply

      Havent done a WOD since August 14th due to my AC seperation in my left sheuldor. Progress is good and hope to not need surgery. I can do full pushups pain free now. I still strength train doing Westside barbell lower body, DE and ME days. Being able to run and row again my cardio is still good so when I am able to do a WOD I hope i can pick right back up.

  • Clayton Manzer
    Reply

    42″ Box Jump. 9:35 as Rx’d. Enjoyed working out with Jeff and Grant at the noon today. 4″ PR on the box jump, but far from a pr on the wod. Great day today.

    • Jovana
      Reply

      Okay so jumping rope for 5 mieunts felt like a lifetime!! Then a heaping dose of 50 thrusters and 30 pull-ups can REALLY make you feel like you’re in the Paleolithic age because your knuckles will be dragging on the ground when you’re done!!! At least we’ll have longer arms for more gathering .

    • Syouji
      Reply

      I think that as long as your form stays good, you can break up the workouts hovewer you like. For higher rep metcons I make minisets all the time (ie 21 dead lifts becomes 3 sets of 7 with 10 seconds rest).Check out the whiteboard Wednesdays for some from the past two weeks for some options on scaling. If you’re struggling to get 50 reps with 45#, you can use a lighter weight lighter, do fewer reps, or you can do exactly what you did. Each choice will tailor your workout slightly differently (lighter weight = faster, more metabolic conditioning, heavier weight = more time, more strength biased). It all depends on your personal needs and goals. At least those are my thoughts, others in the community will correct me where I’m wrong

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    • Manas
      Reply

      ME Sumo DL: 1 x 135, 2 x 175, 2 x 225, 2 x 275 PR, 2 x 295 PR, 1 x 305 PR, 1 x 305 woo hoo!WOD: This is the first WOD since I started 5 motnhs ago that I legitimately could not finish even with severe scaling. First 2 rounds unbroken and completed in 1:40 with 20# then 15# dumbbell held with feet. After this, I was completely cashed and basically battled through until my form was getting stupid. I can only take consolation in the fact that I made it twice as far as I would have a month or 2 ago.

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    • Monita
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      Did 1/4 Murph as warm-up (400m run, 25 pull-ups, 50 hand-release push-ups, 75 squats, 400m run) sclniag to jumping pull-ups and breaking up reps in 5 rounds of Cindy 12 2 every :45 Sumo DLs @ 185#Misred the WoD and did 3 rounds continuous for time instead of resting between rounds Front Squat @ 135# and subbed 100 jump rope singles for 300m run because I was doing this in my basement (T=7:44)

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    • Antoni
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      153 KB Swings Rx 65 Box Jumps Rx 75 Push Press, 70# on bar 61 Kcal on the C2SWIM: 4 x 200m2:19 2:20 2:18 2:10 (had coioetitmpn)Today was fun. My coioetitmpn in the pool was a fellow triathlete. I’ve been trying to convert him to CrossFit Endurance, but he’s new to triathlon and endurance altogether so he’s addicted to LSD right now. I killed him the pool I finished 50m ahead of him in 200m (50m pool). Still not a believer.^ HE’S MY MISSION.

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  • Jonatan
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    nice to see our two sentinels holndig post during the 6am time slot.Becky rest assured the first two test monkeys followed your instructions to the letter. I witnessed everything first hand from my rowing seat; managed an easy 5k (there is such a thing, I was surprised too)

  • Johara
    Reply

    ok sooooo i had to break some of this down (this is a hubnmilg experience : ) ) and my fast twitch muscles are hiding I think. I also hope I did it right but it took me close to a half an hour 28.11) I could only do 10 thrustees at 45 # and take a break then another 10 at 45 and take a break. The last 30, i had to do with minimal resistance. I’ll strive to get better though : ) It was fantastic and even though i’ve been running for the last 15 years, I can’t believe how out of shape that made me! I really think this CFE is going to be what I needed. Thank you again for the prior posts and encouragements : ) also, is it ok that I break it down for now, like i did???

  • Mamay
    Reply

    Started off strong. Finished the row in 3:58. Feeling prttey good into the thrusters, until the 15 mark. Struggled through the rest of this one. Finished in 14:10 which was dead LAST! I’m proud that I finished every rep. My shoulder protested yet again tonight but I do feel like the mobility, icing and other work I’m doing for it seem to be making some improvement. Used the green band for the pull ups, and finished only 2 minutes behind the time I projected I would complete the WOD so maybe it wasn’t too bad overall. Happy birthday Wayne!

  • Remir
    Reply

    Strength & condtiioning this moinrng. Sumo Dealift- 225,240,255lbs./3reps 265lbs./2reps, 280lbs./1rep. Circuit- Could only muster 10lbs. for the weighted Pull-Ups and all sets were broken- 13:30 minutes. Arms were really sore after. Did the run after school today. 20-30 mph wind made this almost like a hill workout. Not sure on times but all were between 15-17 seconds. Mad Anthony Cyclo-Cross this Saturday. Love doin’ cross races.

  • Vale
    Reply

    Great time at the Oakland County Crossfit CFE Seminar this weekend. Only did Strength & codnitioning today. Gonna use this week as a recovery week sort of. 135lbs. for the Sumo Deadlifts. Did the Crossfit Mainsite WOD because my legs were still pretty tired from all the run work we did over the weekend. Feet on wall for HS Push-Ups, Kip Pull-Ups, and 25lbs. for Walk Luncge- 10:08 min. Mobility rest of night. Go Tigers!!

  • Kamber
    Reply

    Dynamic effort lifts inovvle moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method.Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)

  • Gilberto
    Reply

    There are no longer dirfnfeet courses that are posted. There is a range with the number of repeats for the distance or time. The athlete determines the number of repeats that are completed based on their ability to maintain proper technique/mechanics for the distance or time and the distance of the race or event they are training for. It’s all explained in the FAQ

  • Seth
    Reply

    STRENGTH: (ME) Sumo Deadlift 335# PR!155(8)-205(3)-285(1)-325(1)PR-330(1)PR-335(1)PRCF: Scaled 255# DL3:44 Completed Round 2, then I got kicked out of the YMCA where I’ve trianed most of my triathlete career. Reason: CrossFitting.I own a box, but we’re pretty new with not a lot of equipment and we lack 70# KBs And get this, after the Director kicked me out, he went over and jumped on the eliptical. F*$&!Hopefully I’ll get on the BIKE tonight; Lord knows I have enough steam built up that I should PR my 2K, repeatedly.

  • Jose
    Reply

    First 12 Weeks in a Google spreadsheet.I have it set so only I can make cahegns, but I just tested out downloading it as an Excel spreadsheet with no problems, so you can do that and make your own cahegns. Copy a particular tab if that’s all you want, or download the entire thing. I just didn’t keep the swimming tab up to date. I also tested out printing out the CFE Programming tab in a PDF document, and it works great. It all fit onto 2 pages (front/back). Enjoy!

  • Ruby
    Reply

    GM ME: 115 2; 125 2; 135 2; 145 2; 155 1Not real comfy with GMs. Usually do RDLs instead. Could have maybe puehsd 2 reps on 155, but didn’t want to chance it.WOD: 5:50 with 135 power cleansUsed smith machine bar to do rows, start position was back about 2 inches from ground, only counted reps with chest to bar. Rows were the weak point by far. Power cleans and box jumps went smoothly.

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