WOD
For time:
10 DB Hang Power Snatch
1 Box Jump
9 DB Hang Power Snatch
2 Box Jumps
8 DB Hang Power Snatch
3 Box Jumps
7 DB Hang Power Snatch
4 Box Jumps
6 DB Hang Power Snatch
5 Box Jumps
5 DB Hang Power Snatch
6 Box Jumps
4 DB Hang Power Snatch
7 Box Jumps
3 DB Hang Power Snatch
8 Box Jumps
2 DB Hang Power Snatch
9 Box Jumps
1 DB Hang Power Snatch
10 Box Jumps
For the hang power snatches the guys use a 55 pound dumbbell and the ladies use a 35 pound dumbbell. Everyone uses a 30 inch box for jumps. Alternate the use of your arms during the snatches at your discretion. Scale where necessary.
Post time to comments.
Reba getting that chest to the bar. It is the new standard.
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CrossFit Games Highlights by Von Ware - video [wmv] [mov]
CrossFit Games Highlights by Von Ware - video [wmv] [mov]
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"Another item I want to touch on pertains to a cover story in a recent Navy Times on Crossfit, "the new fitness craze." This is a commercial off the shelf (COTS) program and is not tailored to an individual. Several SMEs in the sports medicine field (military & civilian) have addressed a concern that the program has the potential for causing an increased incidence of musculoskeletal injuries and even muscle breakdown (rhabdomyoloysis) and therefore is not supported by CPPD. Granted, anyone can develop a program that's very intense but there's a safer way of doing this for our Sailors. Additionally, any program that names exercises after women is contrary to our Core Values."
- Captain Jon Picker, USN, Commanding Officer, Center for Personal and Professional Development, in the July issue of ENCOMPASS.
Post your thoughts to comments.
- Captain Jon Picker, USN, Commanding Officer, Center for Personal and Professional Development, in the July issue of ENCOMPASS.
Post your thoughts to comments.
and the people who get the injuries are the morons in their garages trying to do it on their own without someone spotting or coaching them. without joe and ricky i would have gotten hurt long ago.
as for the naming of workouts being a woman's i am not sure how that goes against Core Values. i think thats bullshit.
sorry, i just needed to rant. see you at 6am!
And "not tailored to an individual," are you kidding me?!? I completely agree with Hannah. When a WOD calls for something that is above me Joe and Ricky have been right there to alter it accordingly. Hell, it even says it right there on the CFOmaha website, "our workouts are scaleable!!!"
I'm looking forward to Friday's workout and I'll see whoever else is there at 7:30.
Any good sailor refers to his ship as a "she."
Come on already. Enough with the PC bullshit. If you don't like the program, don't use it.
Frankly, in my uneducated opinion, our military, be it sea, land or air, could use more of the Crossfit methodology. We are a nation of weanies.
Everyone criticizes something about other programs when they come out or even when they have been around forever ( yoga for example has its own critics ). When I started doing hot box yoga there were people who were really into it and then those people who said it was dangerous for this or that reason and I shouldn't do something like that.....
I just think you have to try something before judging based on what is written on paper.
i think many of the pernicious attitudes toward women in our country stem from our media's constant portrayal of women as mere workouts of the day.
but seriously, folks, we ALSO name workouts after guys (murph, nate, josh).
i can imagine not every crossfit is as personal as ours. we happen to have trainers who are second to none! personally, i can't wait to get back in the gym with you all!
Whatever you use - variety is the spice of life :)
See you Saturday! (Bringing a friend at 9... help me suck her in to the cult!)
Sorry I didn't do the taco ride...was still working on papers, and the Crossfit voices told me to slip over and just do the workout. Finished paper at 11:30PM. Gotta love school!
Here is a quote from the LA Times in 2006... "He gave them female names, such as “Helen,” “Fran,” and “Cindy,” because they reminded him of hurricanes."
Everyone has there own opinion, and in this case his opinion is wrong. Hope you are all doing well in Omaha, we have been talking about a return visit.
Talk to you later
Billy - CrossFit Iowa
All that took me 12:14 to complete!
As for the Captain... It just makes me realize how lucky we are to have Ricky and Joe (and Libby and Kylie) around to help us. Where would we be without them? Hurt and maybe complaining about CrossFit. I love what we do, but we owe a lot of credit to our educated, concerned, great coaches.
Also is it 35lb dumbbells in each hand? I have 30s but not 35s??
Any good subs for box jumping?? A burpee? Broad jump? Squat jump? I have no idea!! reba out
Capt. was there to join us. I am sure we could find some PC names for him to use as he examined his level of "true" fitness.
Love to my tough, bad-ass Crossfit family!
Today 11:20 as prescribed.
As for Jon Picker I agree with some of what he says especially when seen from his perspective. I'm guessing the adrenaline junkies of the Navy do not have expert coaches guiding them through the intricacies of the complex lifts which probably does lead to many injuries which compromise their ability to work. He highlights what may be a potential downside to the whole internet Crossfit movement which is amateurs blindly following the main site without proper training. We only roughly follow the main site even with our great coaching and we still encounter injuries. I am only speculating when I say that Ricky and Joe think the main sites WODs may be to taxing/dangerous for most and should be extremely scaled or changed completely. Even though I agree with Jon Picker that meatheads blindly tackling all WODs is dangerous I think he should embrace their strive to better themselves, get them some CF trainers and not snivel about a bad-ass naming scheme.
just as my hands were starting to heal i am back to stage 1. Congrats to everyone who completed the last two workouts. Thank God tomorrow is a rest day.
I will be doing the CFE workout tomorrow at 9am.