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Tex | 01.05.2012
“Never let the competition define you. Instead, you have to define yourself based on a point of view you care deeply about.”
~Tom Chappel
SWOD:
Bench Press 5 x 3 @ 90% 3RM
Heavy Tire Flips 5 x 3
DWOD:
Complete 6 rounds:
Max Reps Strict Pull Ups
10 Single Leg Alternating Bounds
*Rest as needed between efforts.
——————————————————————-
Hope Registration now open!
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
*”Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Register for the Mid-Atlantic Crossfit Affiliates for Hope here!
What you need to know about the event:
June 9, 2012
9am-5pm
John Marshall Park
32 Crossfit Affiliates
What you need to know about registration:
-There are 4 options for registration: Individual; Individual with T; Children; Volunteer
-Registration fees are $7 today but go up to $12 in 10 days.
-Fees cover expenses for the event. Any leftover money will be donated.
-To support CFHQ’s partnering with St. Jude and in the spirit of the event, all participants must fundraise at least $30 through www.CrossfitforHope.com
-Register your name and select CrossFit Dupont as your affiliate. Our gym’s fundraising goal is $1000.
-Just to be clear. You must register to participate in the event on John Marshall Park in June here, and to raise money for our affiliate to must register here.
17 Responses to Wednesday 5/2/2012 WOD
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SWOD: 95#, fail at 105#
Fail on the medium tire. Great job, Ellie! That’s my new goal.
DWOD: Fail on 1 strict, ladder btw 4-6
Today was personally frustrating, but overall fun. Great support from everyone. And Alex’s tuxedo t-shirt was why I woke up this morning.
Thanks Marli! Just keeping it classy at CFD.
Bench Press to 145#
Flipped medium tire
DWOD: 35 Total Pullups
Happy Birthday Alex!
Bench Press
95#
All reps on the medium/small tire EXCEPT 2 reps on the Medium/ large tire – boom!
DWOD
1 strict pull up (my first!)
Ladder
9 – Two legs on box
6 – One leg on box
8 – ”
6 – ”
11 – two legs on box
Great day today – Thanks Tex for some motivation and helping me re-prioritize my goals.
Now I know the origin of the word TIREd – it comes from flipping a big a$$ TIRE!
5×3 @ 230#
5×3 aforementioned big a$$ tire
Bench Press @ 140#
Flipped medium tire…but def want to work up to the BIG tire.
DWOD: 30(ish) assisted pull-ups. Lost count after my first round…fail.
Bench Press 185#
Flipped big tire
DWOD: 36 Total Pullups and many awkward bounds
SWOD 75# – thanks Spence for the tips
I think it was the medium tire- it wasnt the one JOhanna beasted but it wasnt the smallest- I always wanted to flip those things
7-9 ladder pull-ups and turned skips into bounds at some point although not very high ones, nor do I think I looked “athletic” as Tex would call it
lots of life priorities/goals.. need to sort out what to focus on. seems like there is a new thing to work on everyday both in the gym and out!
SWOD – 235#
Pullups – 17, 15, 12, 11, 8, 6 (nothing left @ end)
Benched 5×3 @ 205. Flipped the big tire once, the second biggest one the rest of the time.
Max rep pull ups and bounds: 8,8,7,6,5
SWOD:
Bench Press 5 x 3 @ 90% 3RM — 195#
Heavy Tire Flips 5 x 3
DWOD:
Complete 6 rounds:Max Reps Strict Pull Ups
10 Single Leg Alternating Bounds
1/2 of 1 Chin Up, then did negatives
Bench #205
Tire flips 4 medium tire 11 second largest
Pull-ups 12, 7, 5, 4, 4, 4
SWOD- 260lb Bench 5 X 3
Big “SkinnyFat” Tire 5 X 3
60 total pullups with some prancing mixed in-between.
SWOD 185# 2nd biggest tire
DWOD 2-2-3-3-3-3 (last 4 sets negatives)
SWOD- 275lb Bench 5 X 3
the heavy ass “SkinnyFat” Tire 5 X 3
45ish total pullups. no prancing.
SWOD:Bench Press 5 x 3 @ 185#
Tire Flips 5 x 3 with second heaviest tire
DWOD:Complete 6 rounds:
Max Reps Strict Pull Ups: 14/8/7/7/7/7
10 Single Leg Alternating Bounds
SWOD – Bench @ 205#
DWOD – 11/10/9/8/8/8
Bounding like a ballerina/athlete hybrid…a bathlete, if you will.
SWOD: 105
Bigger small tire, then one round at smaller big tire. Ufeelme?
DWOD: practicing to get a silly pullup.
Pranced like a gazelle.