Friday, July 22, 2011

Friday, July 22, 2011


Congratulations David T., Kai W. and Cole M., for completing our Elements Workshop curriculum!

for time:
9x squat snatch @ 135/95-lbs.
27x unbroken pull-up
8x squat snatch
24x unbroken pull-up
7x squat snatch
21x unbroken pull-up

+ swing debt* @ 55/35-lbs.

*Swing debt accrues in 10 repetition intervals, every time a set of pull-ups is broken. Any swing debt will be completed after the completion of the last set of pull-ups, so as not to preclude intensity. The clock does not stop until your swing debt is completed.

This workout is scored by both the time and swing debt.

Compare results to August 26, 2010.

5 Comments

  1. Rob | July 22, 2011 at 11:05 am
     

    Getting in the shower after ripping your hands on the pull-up bar provides a powerful reminder to exercise proper hand care. Ouch.

    Reply
  2. b-kay | July 22, 2011 at 2:05 pm
     

    –Scores–
    Rob K.: 11:56 (100-lbs.)
    Brian T.: 12:22, 40 (75-lbs.)
    Borja G.: 18:13, 50 (65-lbs.; sub: power snatch + overhead squat)
    Robbie S.: dnf,
    Michael F.: 17:52, 40 (55-lbs.; sub: power snatch + overhead squat)
    Kris C.: 15:40, 70 (45-lbs.; sub: jump-stretch strict pull-up, 2/3x red)
    Jessy C.: 24:04, 90 (35-lbs.; sub: jump-stretch strict pull-up, 2/3x red)
    Alex H.: 16:50, 50 (35-lb. db., 45-lbs.; sub: 2x single-arm power snatch, strict bodyrow)
    Jeff T.: 19:59, 90 (30-lb. db., 45-lbs.; sub: 2x single-arm power snatch, jump-stretch strict pull-up, blue)
    James C.: 21:32, 80 (30-lb. db., 45-lbs.; sub: 2x single-arm power snatch, jump-stretch strict pull-up, red)
    Ted K.: 20:01, 90 (30-lb. db., 35-lbs.; sub: 2x single-arm power snatch)
    Jon H.: 21:50, 90 (25-lb. db., 35-lbs.; sub: 2x single-arm power snatch; 2/3x pull-up)
    Aaron B.: 11:52, 50 (25-lb. db., 35-lbs.; sub: 2x single-arm power snatch, 2/3x jump-stretch strict pull-up, green)
    Jen O.: 23:42, 110 (20-lb. db.; sub: 2x single-arm power snatch, 2/3x jump-stretch strict pull-up, green)
    Laurie W.: 16:39, 20 (15-lb. db., 25-lbs.; sub: single-arm power snatch, 2/3x jump-stretch strict pull-up, green)
    Josh M.: 14:59, 30 (95-lbs.)
    John B.: 15:08, 60 (sub: 2x clapping pushup, lunge)
    Holmes H.: 17:26, 90 (45-lbs.; sub: 2/3x jump-stretch strict pull-up, red)
    Leota B.: 23:06, 100 (35-lbs.; sub: power snatch + overhead squat, 2/3x jump-stretch strict pull-up, red)
    Alissa G.: 24:07, 100 (35-lbs.; sub: 2/3x jump-stretch strict pull-up, red)
    Glenn C.: 15:51, 40 (35-lb. db., 45-lbs.; sub: 2x single-arm power snatch, 2/3x pull-up)
    Matt H.: 18:05, 70 (30-lb. db., 35-lbs.; sub: 2x single-arm power snatch, 2/3x jump-stretch strict pull-up, blue)
    Terry M.: 15:36, 50 (20-lb. dbs, 25-lbs.; sub: power clean, 2/3x strict bodyrow)
    Julie G.: 11:05, 20 (20-lb. db.; sub: 2x single-arm power snatch, 2/3x jump-stretch strict pull-up, green)
    Meghan M.: 18:56, 60 (sub: 2x clapping pushup)
    Ivy F.: dnf
    David S.: 14:39, 50 (30-lb. dbs; sub: single-arm power snatch)
    Teal B.: 14:44, 40 (45-lbs.; sub: 2/3x jump-stretch strict pull-up, green)
    Jeff W.: 13:08, 30 (45-lbs., 45-lbs.; sub: 2/3x pull-up)
    Chris T.: 17:13, 30 (45-lbs., 35-lbs.; sub: power snatch + overhead squat, 2/3x pull-up)
    Phil S.: 12:50, 30 (35-lbs., 35-lbs.; sub: power snatch + overhead squat, 2/3x pull-up)
    Christine S.: 19:07, 80 (35-lbs.; sub: power snatch + overhead squat)
    Kaisa A.: 16:26, 50 (25-lbs.; sub: power snatch + overhead squat, 2/3x jump-stretch strict pull-up, red)
    Dave R.: 13:26, 30
    Mike S.: 12:18, 20 (105-lbs.)
    Keena S.: 14:13, 70 (35-lbs.; sub: 2/3x jump-stretch strict pull-up, red)
    Marco M.: 20:31, 50 (65-lbs.; sub: power snatch + overhead squat, 2/3x pull-up)
    Ysbrant M.: 17:34, 80 (30-lb. db., 35-lbs.; sub: single-arm power snatch, 2/3x jump-stretch strict pull-up, green)
    Josh O.: dnf
    Thomas M.: 15:10, 70 (35-lb. db., 35-lbs.; sub: single-arm power snatch)
    Malcolm F.: 16:36, 30 (20-lb. db., 25-lbs.; sub: single-arm power snatch, 2/3x strict bodyrow)
    Jason C.: 9:35 (20-lb. db., 35-lbs.; sub: single-arm power snatch, 2/3x pull-up, russian swing)
    Chris C.: 20:55, 120 (30-lb. db., 35-lbs.; sub: 2x single-arm power snatch, 2/3x pull-up)
    Terry H.: 15:47, 30 (25-lb. db., 35-lbs.; sub: 2x single-arm power snatch, 2/3x jump-stretch strict pull-up, blue)
    Kathleen K.: 13:30, 10 (20-lb. db.; sub: 2x single-arm power snatch, strict bodyrow)
    Livia S.: 16:20, 40 (20-lb. db., 25-lbs.; sub: 2x single-arm power snatch, single-arm russian swing, sit-up)
    Katherine S.: 18:35, 60 (15-lb. db., 25-lbs.; sub: 2x single-arm msucle snatch, strict bodyrow)

    Reply
    • b-kay | July 22, 2011 at 2:05 pm
       

      Notes for today:
      –25-minute time limit
      –DNF Scores:
      Robbie S.: 96/110x swing (65-lbs.)
      Ivy F.: 125/150x swing (55-lbs.; sub: 2/3x jump-stretch strict pull-up, green)

      Reply
  3. Ted | July 22, 2011 at 2:40 pm
     

    I have an extra ticket to DC United v. Everton (Tim Howard in goal). Saturday night, RFK, 7:30, 3rd row between home bench and penalty box. If interested, tk6181@att.com.

    Reply
  4. No Doubt | July 22, 2011 at 3:26 pm
     

    IMO, this video approximately captures the average CrossFitter’s relationship w/ food.

    http://www.nbc.com/parks-and-recreation/video/swanson-vs-food/1339660/

    Reply

Leave a reply

Your email address will not be published. Required fields are marked *