Heavy Grace or Grace
30 reps for time of:
Clean and Jerk 155lbs or 135lbs
pick your grace and may the force be with you!
Friday, September 26, 2008
Friday WOD
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
2009 Goals
Jake:
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
GTG - April
Tom's GTG - April
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
Grease the Groove - October
Bench Press Challenge
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Grease the Groove - September
Goal: 250 (125/each arm) x 70lb Single Arm KB Presses by 09/30/2008:
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
Grease the Groove - August
Ring Dip Challenge
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
Blogs / Links of Interest
Feeder
Quotes
"If I do get to where the house really needs to be cleaned, I just invite somebody over for dinner and, magically, the house gets cleaned."
- Cookie Monster
"Forward, as occasion offers. Never look round to see whether any shall note it... Be satisfied with success in even the smallest matter, and think that even such a result is no trifle."
- Marcus Aurelius
"The best pace is suicide pace, and today is a good day to die."
- Steve Prefontaine
"The art of living is more like wrestling than dancing."
- Marcus Aurelius
"The key to immortality is first living a life worth remembering."
- Bruce Lee
"Sloth, like rust, consumes faster than labor wears."
- Benjamin Franklin
"...what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body and mind are capable."
- Socrates
"We are a nation of physical animals who have forgotten how much we enjoy being just that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested."
- Chuck Palahniuk
"The definition of hell keeps me up at night"
- Howard
"Someone once told me the definition of hell: The last day on earth, the person you became will meet the person you could have become."
- Anonymous
"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse."
- Don Juan Matus
"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible."
- T.E. Lawrence
"The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching."
- Anson Dorrance
"The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, who never stands to his full stature."
- Arnold Bennett
- Cookie Monster
"Forward, as occasion offers. Never look round to see whether any shall note it... Be satisfied with success in even the smallest matter, and think that even such a result is no trifle."
- Marcus Aurelius
"The best pace is suicide pace, and today is a good day to die."
- Steve Prefontaine
"The art of living is more like wrestling than dancing."
- Marcus Aurelius
"The key to immortality is first living a life worth remembering."
- Bruce Lee
"Sloth, like rust, consumes faster than labor wears."
- Benjamin Franklin
"...what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body and mind are capable."
- Socrates
"We are a nation of physical animals who have forgotten how much we enjoy being just that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested."
- Chuck Palahniuk
"The definition of hell keeps me up at night"
- Howard
"Someone once told me the definition of hell: The last day on earth, the person you became will meet the person you could have become."
- Anonymous
"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse."
- Don Juan Matus
"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible."
- T.E. Lawrence
"The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching."
- Anson Dorrance
"The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, who never stands to his full stature."
- Arnold Bennett
Blog Archive
-
▼
2008
(209)
-
▼
September
(29)
- Wednesday - 10012008 - Virtual Shoveling
- Tuesday - 09302008
- 09292008 - The Chief - Challenge
- CrossFit Games 2009
- Jake and His Ecto Cooler - When I'm Done With Him
- Friday WOD
- Farmer Walks
- Thursday WOD
- Wed 09.23.08 CHALLENGE!!!!!!!!1!111!!!one!!!1
- Tueday WOD
- WAIT
- Saturday 09.20.08 WOD
- Friday 09.19.08 WOD CHALLENGE #8
- thursday rest day!
- Wed 09.16.08 WOD
- Tuesday 09.16.08 WOD
- Week 2 Standings Update
- Monday 09.15.08 WOD challenge # 7
- Saturday - 09132008
- Friday - 09112008
- Thursday - 09112008
- Wednesday - 09102008 - Eggs & Legs Part 2
- Tuesday - 09092008 - HAL
- Monday - 09082008
- Saturday - 09062008 - Frausto
- Friday - 09042008 - Pindy
- Thursday - Rest Day / Skill Day
- Wednesday - 09032008
- Tuesday - 0902008 - Pull-Up Ladder
-
▼
September
(29)
Topics
- 2009 Goals (1)
- 300 (2)
- 400m (1)
- 50-35-20 (1)
- 5x55 (1)
- 9-Squared (1)
- Affliction (1)
- All Blacks (1)
- Annie (1)
- Arnold (1)
- Atmospheric Pressure (1)
- Back Squat Max (1)
- Balancing Act (1)
- Barbara (1)
- Bear (2)
- Bench Ladder (1)
- Bench Max (1)
- Betty (1)
- Big Man (1)
- Boise (1)
- Brendan (3)
- Challenge I (1)
- Chesticles (1)
- Cindy (4)
- CJ (2)
- CJ Max (1)
- Clean Jerk (4)
- Clean Jerk Ladder (3)
- Cleon (1)
- come on and get some (1)
- Cowbell (1)
- CrossFit (5)
- CrossFit 300 (2)
- CrossFit Games 2009 (1)
- CrossFit Total (4)
- Da Bears (1)
- Deadlift (1)
- Deadlift + Push Press Ladder (1)
- Deadlift Max (1)
- Death (1)
- Death and Taxes (1)
- Deck of Cards (2)
- Dream Weaver (1)
- East Wind (1)
- Ecolo (1)
- Eggs Legs (2)
- Elizabeth (4)
- Embrace the Suck (1)
- Enema (1)
- Ewok (1)
- Ezra (1)
- Fight Gone Bad (1)
- Filthy 50 (1)
- Fran (3)
- Frausto (1)
- Friends (1)
- Front Squat (1)
- Ginger (1)
- Grace (2)
- Haka (1)
- HAL (1)
- Hang Power Clean (1)
- Hangover (1)
- Hard Routine (2)
- Helen (4)
- Henry (3)
- Hero (1)
- Homer (1)
- HSPU Misery (1)
- I Will Not Comply (1)
- Ice Age Trail (2)
- Inspiration (1)
- Intelligence (1)
- Jacob's Ladder (1)
- Jake (1)
- Jeremy (1)
- Journey (1)
- JT (1)
- Karen (1)
- Kelly (1)
- Kettle Bell Snatch (1)
- Linda (1)
- Lynne (1)
- marathon plan (1)
- Max Rep Pushups (1)
- Michael (2)
- Monsoor (2)
- Monster (1)
- Nancy (2)
- Nathan (1)
- Nature Calls (1)
- Naylor (5)
- Numa Numa (1)
- OHS Fran (2)
- OHS Ladder (1)
- OHS Max (2)
- OPT vs Freddy (3)
- Oscar (1)
- Party in My Tummy (1)
- Permaculture (1)
- Pindy (1)
- Pioneer Days (1)
- Power Jump (1)
- Pullup Ladder (8)
- Push Press Max (1)
- Pushups With A Twist (1)
- Pyramid (1)
- Raw Eggs (1)
- Ring Dip Challenge (1)
- Rise and Shine (1)
- Rocky (1)
- Ron Paul (1)
- Rosalie (1)
- Running (1)
- Sam I Am (1)
- Sand Bag Hell (2)
- Screwed (1)
- September Challenge (1)
- Simmons (3)
- Simple Man (1)
- Sissy (1)
- Sits (1)
- SnatchSquatch (1)
- Streaker (1)
- Strong (1)
- tabata (3)
- Team B3-Ho (1)
- The Chief (2)
- Thrust This (1)
- Thruster Max (1)
- TomTree (1)
- TSE (2)
- Uneven Grace (1)
- Unworthy (1)
- Virtual Shoveling (1)
- Warlord (1)
- Wayfaring (1)
- Yo Gabba Gabba (1)
Google Search
Contributors
"We Will Either Find A Way, Or Make One."
"The best pace is suicide pace and today is a good day to die"
"The best pace is suicide pace and today is a good day to die"
7 comments:
sam: 5:52 @ 135#
chris: 5:59 @95#
jake: 6:29 @ 135#
i was soooo glad when i saw that you had posted this wod. i have been wanting to do this for a long time. i've got a lot of fat to trim off this bad boy to get under 3 flat but i was stoked to be able to do it as rx'd. very good choice for today!!!!
naylor what is your pr with this thing?
3:17
i think i can get in the two's if i had rubber plates. i bring the weight down too slow.
yes, it's much harder to keep the mitts on the bar the whole time, it kills the grip, that's what was gone by rep 25 or so.
some day i'll be at 3:17,
that's a crazy amazing time. it's almost non stop. you gotta video that one for us when your back is up and running again.
7:40 at 135 lbs
good job on the choice...i too have wanted to do this one for a while and was really excited when it came up. i would be happy at this point with a sub 6:00...but 3:17...i can't fathom. good job.
berb----fantastic job!
you take months off and still nail it! you monster in the making!
6:09 as rx'd.
I'm going to do it again tonight if NayNay doesn't post a WOD for today. I've got to beat Sammy.
the grace is now in my top 5 wods. it's an awesome one. i can't wait to do it again. my heart beat was racing out of control. i was nervous and excited. it was always one of those wods that was out of my reach.
Post a Comment