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111121 Day 1

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Day 1
WOD 111121

With a 95#/65# barbell, perform 5 rounds for time of:
5 suitcase deads (R)
5 burpee bar hops
5 suitcase deads (L)
5 burpee bar hops
5 squat snatch
5 ohs

 

 

001

 

crossfit.com

 

0 thoughts on “111121 Day 1”

  57. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  58. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  59. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  60. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  61. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  62. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  63. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  64. Keith

    WOD was awesome. The structure of it made me feel like I didn’t deserve any breaks more than two or three deep breaths. (Especially because after JoeG finished, I had a gym full of people just watching me!).
    Happy to have seen you again, Crumcake! Anchors Away!

  65. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  66. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  67. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  68. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  69. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  70. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  71. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  72. Pat

    Modified:
    Jess-13:45
    MDUB-15:26
    Jordan-16:50
    Adriana-16:50
    Dena-12:58
    Kieran-13:05
    Mike-12:35 20#v
    Keith-16:55
    Grif-15:42
    Ro-8:08
    Vinnie-15:52
    As rx’d:
    Randy-12:13
    MVR-12:58
    Doug-13:58
    Kate-12:38
    Kat-17:31
    SPLJ5KM-13:35
    JoeG-11:33
    J9-10:35
    Melanie-12:56
    Scott-11:32
    Janice-15:55
    Steve-11:44

  73. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  74. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  75. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  76. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  77. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  78. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  79. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  80. Yoshiyuki

    Phillip, while you lack endurance, you do posesss keen observational and coaching skills. From this moment forward, I shall review EVERY comment you make and/or video you post. ( Yo is short for yoke. Do NOT, I repeat, do NOT make any jokes about my height, or I shall punch you in the throat.)

  81. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  82. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  83. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  84. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  85. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  86. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  87. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  88. Raerae

    Welcome to our newest 1-on-1 Foundations ahltete Susie! Make sure you say hi when you see her around the gym.While I was coaching this am, I saw some AWESOME lifts in the 8:30 class. Paul P and Eric- BADASS squats guys!

  89. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  90. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  91. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  92. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  93. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  94. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  95. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  96. Christopher

    Here’s a CFE theory qesituon: Can progress in endurance sports be narrowed down to one aspect? Strength & conditioning (S&C) or weight loss? In other words would a greater benefit (benefit = increased peformance, increased rate of recovery) come from either (A) constant strength+decreased body mass, or (B) constant body mass+increased strength (effectively maintaining body mass to strength ratio)? Ideally the endurance athlete would not want extra baggage and would want to be as light as possible while being as strong as possible, minimizing the body mass to strength ratio. In other sports such as American football or others that have weight classes, body weight plays a more obvious strategic role in what position or class the athlete would perform best. I’d love to hear some thoughts from the group.

  97. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  98. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  99. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  100. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  101. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  102. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  103. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  104. Roger

    It part of the process in lanering/making changes to your technique. You will see the places where it needs work as you are developing the new neuropathways for the movement changes you have made. It will come back around as you are working within that time domain. It may be a time domain that needs some work. You don’t want to be doing more sets. You want to focus on the technique first, then add speed. So yes, keep working with the drills. You are developing a skill which can take time. Have you been video taped?

  105. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

  106. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

  107. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

  108. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

  109. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

  110. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

  111. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

  112. Penghuni

    Ass officially kcekid tried 4x 5k on trails in Crested Butte (Oh-be-Joyful). made it to 12k at top of 2nd 5k, sketchy descent, then fun trail down. It was going great till both legs cramped up hard and I had to crawl off the trail to sit in a meltwater stream to try and revive them! Then the rain started. took me over 1 hr to make it the 3 miles back to the truck. yeowch. maybe i need to work on hydrating more effectively beautiful flowers though, if you can, get up to the mountains!

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