11.25.13 "Pushing Daisies"

November 24, 2013

Holiday Schedule and Announcements:

Thanksgiving Day Murph – 8am and 9am classes Only – sign up for class times
Friday November 29th -CLOSED

Christmas EVE – Open AM – Closed PM
Christmas Day – CLOSED

New Years Eve – Open AM – Closed PM
New Years Day – CLOSED

Saturday December 7th 8am-12pm @ CrossFit Dartmouth
CFD vs CFB Internal Throwdown
Teams of 2 male/female
2 WODs Plus Final
No Charge
Scaled and RX Divisions
Top Teams will Compete for the Internal Throwdown Championship Trophy in Final WOD

 

Jenny J, So happy to be FIT!!!
Jenny J, So happy to be FIT!!!

 

 

Corey got UPs!!!

Corey got UPs!!!

FITNESS

Warm up:
3 Rounds
1 Rope Climb or attempt
3 Strict HSPU
6 Pistols
9 Strict Pullups-assisted, unassisted or weighted
1 Minute Pec/shoulder stretch of choice/each side

“Pushing Daisies”
21-15-9
Push Jerk (115,75)
Ring Dips
Fast Box Jumps (24,20)

women may scale down the reps on ring dips 12-9-6
scaled may use box dips

15min Cap

COMPETITION

Strength-Superset A+B
A) Halting Clean/Snatch(your choice) Grip Deadlifts 4×3 across (heavy) not maximal
–haulting deadlift includes a 3 second pause above knee at the hang and then return to the ground with control
rest :45 secs
B) Split Jerk 4×3 across 70%
–Speed under the bar, fast feet
rest :45 secs

Metcon
“Pushing Daisies Comp”
21-15-9
Push Jerk (135,95)
Ring Dips
Fast Box Jumps (24,20)

15Min Cap!!!

EVERYONE

Endurance
4x200m Weighted Vest Sprint(20,10) Rest :90 seconds
-Murph Training

Recovery
1. 3×15 KB WindMills
2. 100 weighted situps

Comments

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  1. Big Sexy Reply

    A) Halting Clean Grip Deadlifts 4×3 across – 275#
    B) Split Jerk 4×3 – 3 Sets @ 175# x 3, 1 Set @ 195# x 3, 215# x 1, 235# x 1 (PR), 255# x 1 (PR)
    C) 1 RM Power Clean – 255# (PR)

    “Pushing Daisies Comp” – 8:50 (135#)

    Endurance
    4x200m Weighted Vest Sprint(20,10) – Done…Had to physically force Josh.O to do this with me.

    Recovery – Hopefully Later today

  2. Don E Reply

    “Pushing Daisies” 9:43 (105#)
    4x200m Weighted Vest Sprint (20) – Done

  3. Josh.O Reply

    Competition
    a) Halting clean grip deadlifts (225, 225, 265, 265)
    b) split jerks 165# across

    Pushing Daisies — 8:10 RX (135#)

    Endurance- Wasn’t planning on doing it but Big Sexy gave me that push i needed to suck it up and just do it

  4. scott henriques Reply

    “Pushing Daisys”- 9:05 105#/24″box/ring dips
    Endurance-4x200m sprint w 20# vest. (all out sprint)
    Recovery- 100 weighted situps (45#)
    did some cleans and jerks after to make progress on form and weight.

  5. alex litwak Reply

    21-15-9
    Push Jerk – 60#
    Ring Dips (green band)
    Fast Box Jumps

    4x200s with red sandbag, kb windmills, and 100 weighted sit ups. AND got 10 DU unbroken

  6. Reale Deal Reply

    Pushing Daisies 11:36 75#, red band dips, 20″
    I am thinking ring dips should be a new GOAT for me
    Endurance 4 x 200 w/ 10#
    KB windmills & weighted sit ups

  7. KellyG. Reply

    Pushing daisies 10:32 (#80 , skinny red band)
    Endurance 4×200 #20

  8. Mr. Rx Reply

    split jerk 195 x 3 x 5
    wod 7:22 (135)

    4x200m weighted vest–as fast as humanely possible–chasing jake the snake

    3×20 winmills 35# — another goat
    100 weighted situps 20#

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