Monday 15 February

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300′ Walking lunge with 45lb plate held overhead

Post time to comments.

Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

“Perfect Technique:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Season begins! The US Midwestern Sectionals “Air Force WOD” … [wmv] [mov]

13 thoughts on “Monday 15 February

  1. Good morning class with Russell and Janessa. This chipper is brutal, even with scaled reps and loads. Afterwards I did the 8 min AMRAP from yesterday. Scored 5 reps short of 7 rounds (6 rounds + 4 HSPU+ 8 KBS+7 GHD). Speed was key on this. My goals was 7 rounds, and I only really rested twice, for three breaths, during the middle of two sets of GHDs. To get a better score on this I need to simply increase my pace on KBS and GHD situps, and control transition time to my kettlebell, which kept falling further from my HSPU station as I dropped it.

    So, this tells me that if you take the fittest man on earth, put him through CrossFit workout hell for 2 days, and don’t count a lot of his KBS…I can barely keep up with him. Strangely encouraging and discouraging at the same time.

  2. Like how Jeff described the chipper as a workout you chip away at. My take is that a chipper workout leaves you feeling like you went through a wood chipper.

    Went with scaled reps and loads on this and made it through in 44:18. Jennessa got though in ~42:20 and was ready to punch me in the face after finishing. Very proud of her getting through it as she hasn’t had much experience with weight lifting before CrossFit.

    Reps and loads:
    10 squat cleans 135 lb.
    20 toes to bar
    20 box jumps 24 inches
    20 pullups / 20 ring dips
    20 push press 95 lb.
    20 double unders (rope hitting my toes with my FiveFingers on stings a bit)
    10 thrusters 95 lb.
    20 pullups
    20 burpees
    3 box lengths with 45 lb. overhead

    Legs felt a bit tired from Diane on Saturday, hamstrings were not back at full strength. This made the squat cleans difficult from the beginning. Getting more comfortable with the squat cleans having done them twice in about a week now. Hated squats during high school so I had to force myself to do them and get to where I was comfortable with them and then I began to like them. I’ll have to do the same with the leg exercises in CF. Surprised myself on the pullups after the thrusters, I thought I wouldn’t have anything left and was able to punch out 6 in a row in the beginning.

  3. 32:04 Rxd. Killer workout. Jeff did awesome as usual, along with everyone that finished this WOD.

  4. 37:06 Subbed 135 for Squat cleans, 15 jumping muscle ups, 90 singles for double unders, 95 lbs thrusters.

    All in all this was a horrible WOD. I was glad it was over when it was. Thanks Hudson for staying behind and pushing all of us through this one. Congrats to all who finished.

    I then came home and made the easiest five block meal I could eat of eggs, turkey bacon, grapes, oranges, and peanut butter. Ate it in a little under 4 minutes. New PR.

  5. 30:29 subbed on a few things. Awesome WOD. My goal was to beat Tristan and somehow exceeded! Thanks to everyone for the push.. Hudson thanks for pushing me during the thrusters. Tristan, dinner was yummy! Jeff, Tristan already forewarned me tonight that he would be hitting me.

  6. 36:44 almost rx’d. Had to sub 3 pullups and dips for last mu.

    This one nearly killed me, but loved it! I haven’t felt that way after a WOD since my first time doing FGB…thanks to everyone who helped through it and great job to everybody at impulse tonight.

  7. Had a lot of fun tonight. 27 min and 44 seconds of the evening weren’t so fun, but rewarding. I’m thankful that Michael, Hudson, and Jakub made me feel like I was so behind on muscle ups, else I wouldn’t have done as well. Seeing close to 20 people getting after it at the same time on a brutal WOD like this was really fun. Also glad I stayed for the 6:15 else I would have missed Victor’s last stand upon sighting Jesus in the mop bucket as he finished his lunges. Also would have missed Zan backing over a road cone in Jordan’s new SUV and Melissa sharing her mad handstand skills with me. Thanks to everyone who stayed to cheer others on, converse, and help setup and breakdown equipment. You guys are what make this community something to be proud of.

    Lauren, he already told you once. 🙂

  8. Words cannot explain the amount of work that went on tonight! Everyone and I mean everyone pushed themselves to new levels. Keep up the great work. I have to second Jeff on the community that is being built between all CFI members it is great to be apart of it with you all. Looking forward to tomorrows WOD!

  9. Time: 42:07 Rx’d
    This was mostly a mental fight for me. I never realized how much I talk to myself before today. Apparently I had a good conversation with myself during this WOD. Found another skill I need to work on besides DUs….those freakn squat cleans. Loved the feeling of accomplishment I got after this WOD! Thanks to everyone who got me though this, and congratulations to all that finished!

  10. It was awesome watching everyone chip away tonight. I think that is the most work ever done at CFI in one night. I am proud to be a part of the CrossFit Impulse community. Everyone continues to show a great deal of support and camaraderie for each other.

    I did a scaled version that was a little more shoulder friendly in attempt to follow doctor’s recommendations to go easy on the shoulder for 3 weeks (and then re-evaluate). This is difficult for me to do when I see some many people working their asses off daily and making significant gains. I feel like I am falling behind. I don’t have the exact workout in front of me because I wrote it down (so I wouldn’t have to remember) in my training log at the gym. It wasn’t quiet as intense as the Rx’d but it did elevate my heart rate. I do remember my time being 21:59. Thanks to Tristan for helping me keep up with the movements and time!

  11. 35:35 scaled. This was one of the toughest workouts in my short time at crossfitimpulse. Finishing felt amazing even if it was a struggle. Lauren, thank you so much for pushing me and cheering me on throughout the workout!

  12. 44:35 – made it just before the cut off!

    I did all reps as RX’d, but subbed as follows:

    135 on squat clean, 95 on thrusters, subbed 30dips/30 pullups for 15 MUs, and did 90 singles instead of 30 DU’s. I think this was one of the hardest WODs I have done, and my whole body is sore. 🙂

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