Wednesday, December 2, 2009

* News and Announcements! *

The t-shirt design is almost finished! We are currently taking pre-orders: please email your shirt preference (traditional male T/women’s T/kid’s T) and size to info@crossfitrx.com; we will be collecting payments sometime next week (the price point will be around $20 for the adult size shirts, less for the kid’s sizes). Size charts available HERE.

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This Saturday, December 5th, CrossFit gyms all over the world are hosting a special fundraising workout, and we will participate as well. Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. This workout gives us a chance to show our support for them by doing the “Lumberjack 20.” Learn more here.

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Kelly is our newest Level 1 certified trainer! He is offering a session time from noon-1pm on Tuesdays starting December 8th. If there is interest in a lunchtime session, he will be working towards adding a Thursday noon session as well.

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WOD for Wednesday, December 2, 2009

.
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)

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Published in: on December 1, 2009 at 10:11 pm  Comments (55)  

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  1. I’m VERY happy about the possibility of some noon sessions!

    I’m not very excited about this one-armed workout.

    • Loved your FB post…my sentiments exactly!

  2. Oh, forget to say, Congrats Kelly!

  3. wtf?????

    • Second that!

      • my hands are screaming at this workout! Joshie did them in!

    • ditto!

    • I chickened out when I saw this workout. Reset the alarm and went back to sleep. Have a Sadri appointment this evening. See you folks tomorrow!

  4. oh, and i am excited about a mid-day workout as well!

    • Oh good! I’ll need some company. 😉

  5. Yay Kelly! I am in for midday workouts too! Often, that is the best time for me, esp. on Tues/Thurs.

    • Oh, and what is the sub for one-handed pullups???

      • First, TRY the one-handed pull-ups…you never know what you’re capable of unless you try!

        If it’s not working, try with a tiny band.

        If that doesn’t work, we’re subbing regular pull-ups (instead of 15 right + 15 left, do 45 regular)…

        BUT, we really want everyone to just TRY before you make up your minds! :mrgreen:

  6. Yeah….ya’ll all come on!!

    • Coach Kelly!!

  7. Oh yeah…WTF!??!!

    Lumberjack 20
    20 Deadlifts (275lbs) /Run 400m
    20 KB swings (2pood) /Run 400m
    20 Overhead Squats (115lbs) /Run 400m
    20 Burpees /Run 400m
    20 Pullups (Chest to Bar) /Run 400m
    20 Box jumps (24″) /Run 400m
    20 DB Squat Cleans (45lbs each) /Run 400m

    Anyone have a couple of hours? OUCH!

    • Hey, it’s for a good cause! And, you’re ALWAYS looking for a good challenge, aren’t you? 😉

    • Yes, I agree with the capital WTF on this one. But I am kind of excited about it. Whose in for 9 am on Sat? Pat, Mike and I are definitely doing it.

      • wish i could join you in remembrance of ft. hood, but i’m going to be out of town. ofcourse i’ll read the blog for the post wod comments!

      • I’ll be there…maybe I can get a sitter for the kids…. 😉

  8. Congrats Kelly!

    Weird wod…interesting how the recent wods have been using dumbbells. I am kind of excited to try out the one armed pull-ups. I am sure I will change my tune very soon…around 5:30 tomorrow!

  9. Noon workouts may work for me too from time to time. I think that’s awesome. This workout looks interesting…

  10. Noon sessions will be awesome! Unlike this workout. Can you do one-armed pullups with a bigger band than tiny, or does that defeat the purpose? Guess I am about to find out…

  11. Wasn’t as bad as it sounded and didn’t last too long. But my wrists are bruised from gripping. Mac made me increase dumbbell from what I thought I could do. 🙂
    15:36 20lb db; black band, then 1/2 way added tiny

  12. 19:52
    35# DB. I should have used the 40# db. Wimped out.
    1-armed pullups with BFB (the big fat band). At least I did them. They were awkward and hard, even with BFB.

    • I’m with you, Pat. Should have done 40.

  13. 12:54

    No idea why this went so fast…I used the 20lb DB, and probably could have gone higher, and the green band. The right arm pullups were no problem, but the left were much harder, and really awkward.

  14. I can’t seem to figure out where it was toughest, except that it was heavy. We only have 55lb dumbells, so I did the one arm thrusters with that weight and one arm pullups, which I could do 3 on the right arm by rounds 12 and 9, and 2 on the left for those same rounds. All in all fun, not too torturous (sp).

    5lbs short of RX- 15:04

    • Did you use the dumbbell for the pull-ups as well? I don’t think anyone noticed…between last night and this morning, CFHQ added this note (in quotations):

      Using a single 60lb dumbbell “for both thrusters and pull-ups”

      I think the single arm movement is difficult enough without making it weighted…

      • And HQ says “3 rounds”– does that mean we were supposed to do 15-12-9 and then again and again? Or does 15-12-9 count as the 3 rounds??

        • it’s just like how “Fran” is three rounds…for this WOD:

          Round one is the 15
          Round two is the 12
          Round three is the 9

      • weighted one arm pullups? now that’s just ridiculous.

        • No, I didn’t do 1-arm weighted pullups. I guess they weren’t tough enough that way. That sucks!!

      • huh? both hands were busy. where was the dumbell supposed to go? that’s just craziness!

        • I agree. Did they test this one out first?

      • wow…they DID add “for pullups”!! hmmm, where’s that backpack i used last time… 🙂

  15. 30lb dumbell, blue plus tiny band
    15:42

    was so sore walking in the door today. seemed counter-intuitive to work out, but my body feels much better. i have to remember this the next time i think avoiding the gym will help!

    probably could have gone a touch heavier..35? today’s wod was strange, but fun to try new movements. and nice am crowd, too!

    • I do the same thing! On some days I whine and complain about not wanting to work out, have a general bad attitude, and then after I come in and finish the workout I feel sooo much better!

  16. I can’t say I liked that WOD at all. Also, the movements accentuated the fact I’m still dealing with weakness in my left arm/shoulder; hopefully Sadri can continue to help fix this issue.

    Thrusters were easy, but pull-ups were all singles, and I didn’t even attempt to do them weighted. The pull on the wrist was the most uncomfortable part of the movement for me. Not a lot of intensity here; I was a little intimidated by this new pull-up and just wanted to finish the workout.

    40# thrusters
    unweighted one-arm pull-ups
    18:32

  17. Yes, I agree, this was more strange than super hard. And I am still so sore from the past few workouts. I was pleased with my thrusters – did them all unbroken with the right arm, broke them into 2-3 sets with the left arm. That makes me think I could have done 40# but it felt so hard in warmup! My left side was so awkward and much harder, but I got something out of that – I really learned to explode and jump up at the end and it made it so much easier. The pull-ups were very strange. I felt like it was not good for my wrist to be gripping it like that. I’d be happy if these never came up again. But I’m glad I did it.

    16:58 35# DB/tiny

  18. this looks scary!

    congrats kelly!

  19. Congrats Kelly!
    Would join ya’ll for that lumberjack deal but Connor & I are gonna be @ a bouldering comp saturday. ironically, tuesdays are my work-at-home day, so watch out…that midday session could get crowded 😉

  20. Congrats Kelly!

  21. so the good ‘ol weight-in-the-backpack strategy seemed to help with this one… but still opted to scale it (after a few test pullups @ rx’d load with almost no ROM). used a kettlebell (55# + 5# strap-on hand weight attached) for all thrusters (because no huge DBs in sight) and 30# in the pack for the round of 15 pullups then dropped weight to 20# for rounds of 12 & 9 . thrusters seemed ez in comparison to pullups…although managed 2 kip just a little because of the backpack setup 🙂 15:47
    also, must say how cool it is to see these crazy WODs…the an-ti-ci-(wait for it)-pation for what’s next is Great! 😉

    • wow, that is IMPRESSIVE!!

    • Hmmmm….do you think a backpack is kosher for this particular WOD?

      “Using a single 60lb dumbbell for both thrusters and pull-ups…”

      😉

      • maybe not 100% kosher…but TOTALLY paleo! 🙂 …i do think the whole being able to kip helped…was gonna load/unload but seemed silly since i couldn’t do more than 1 or 2 @ rx weight 🙂

  22. 16:59, 25 lbs, green band

  23. 35# Thrusters
    no band for one armed pull ups.
    29:43

    I was feeling like I needed a good workout today. The thrusters were a little awkward at first with the dumbbells…got better at stabilizing weight by 2nd round. The right arm pull-ups were much easier than the left. Was able to get 5 at a time, then sets of 3 on the right arm. Left arm was more like 2 at the most. Definitely some bruising on my wrists and forearms.

  24. 30# Thrusters
    one-arm pullups (no band)

    17:33

    Thrusters were difficult – weight always is for me.
    Most of the pullups were singles but tried not to rest much in between.

    Definite wrist bruising….hope none of my students think that I am into any kinky bondage stuff! lol!

    • you mean your not?

  25. 35lb thrusters
    Tiny band on one-armed pull-ups
    16:46

    Could have and should have done more weight on thrusters — they seemed much harder in practice than they were in the workout. Did first set of one-armed pull-ups unassisted but had to add tiny band after that. Mostly 2 and 3 at a time. Can’t imagine adding 60lb dumbbell to that — there’s just no way. Strangely, my biceps don’t feel particularly fatigued from the pull-ups. It was more wear and tear on my wrists.

  26. 30# thrusters
    one arm pull-ups (no band)
    21:58 (I think…I forgot to write it down)

    Probably could have managed 35# thrusters but playin’ it safe as my groin heals.

  27. 20# thrusters
    one arm pull ups (blue and red)
    13 something.


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