Wednesday 13 October

Posted by256tech.netPosted inCrossFit WODs

Lisa performing snatch balance

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Chris Spealler 8:27, Jason Khalipa 10:20, Jaime Loera 12:15, Kim Malz 13:02 (14lb ball, bar MU), Adrian Bozman 13:11, Kristan Clever 14:05 (16lb ball), Miranda Oldroyd 17:21 (14lb ball), Rebecca Voigt 19:43 (16lb ball), Heather Bergeron 19:52 (14lb ball).

Post time to comments.

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WOD Demo with Miranda Oldroyd – video [wmv] [mov]

15 thoughts on “Wednesday 13 October”

  1. 17:45 Gold (8# WB with pull-ups and ring dips)

    David, to clarify what I said this morning about not being sick since I started Crossfit, I also believe that nutrition has played a big part in that also. Since crossfit, I am about 80% zone (trying to get to 90% but I tend to splurge on the weekends!!) and I know that has helped tremendously. My diet before consisted of fried and processed foods, too much bread and never enough protein or fat. Usually about this time of year I have a serious sinus infection which leads to Upper Resp. Infections!! So I’m glad to been done with those (knock on wood!!)

    1. Lori,

      Thanks for sharing that information. That’s a good testament to the importance of nutrition coupled CrossFit. Those are the results I would expect, but it’s always nice to hear others quantify my expectations.

    2. Funny that you mention that now Lori. Since making big changes to my diet and exercise routine two years ago, I have not had one “sick visit” to the doctor. Granted, I’ve had days where I feel less than wonderful, but nothing that I couldn’t power through. The past five weeks have been full of stress due to long hours and lots of changes at work and my diet and workouts have taken the backseat. And SURPRISE! I had to leave work and go to the doctor today because I have a sinus infection. Goes to show just how much of an impact one’s diet and activity level can have on overall health. Don’t worry, I’ve learned my lesson – chicken and broccoli for dinner tonight and Crossfit as soon as I stop hacking!

  2. Silver (ring dips and pull ups)- started out with 10lb ball and a little birdie told me I needed to use the 8lb :)..so glad I switched. Probably could have increased the reps with the lower weight, but overall had a great workout. Great job everyone this morning!

    Time: 17:19

  3. 17:59 Gold
    50 Wall ball shots, 14 pound ball
    8 Muscle-ups
    40 Wall ball shots, 14 pound ball
    6 Muscle-ups
    30 Wall ball shots, 14 pound ball
    4 Muscle-ups
    20 Wall ball shots, 14 pound ball
    2 Muscle-ups
    10 Wall ball shots, 14 pound ball
    2 Muscle-ups
    I didn’t lock out my arms on the first 3 rounds of MUs so I could get the reps in. I did the last two rounds after fully locking out my elbows. I’ll eventually be able to do every MU properly. I need to learn to link them too. Great WOD!

  8. Today Christina and I did
    50-40-30-20-10
    14# Med Ball Front squats
    and situps
    She totally kicked my butt! My time was 11:17. Great job Christina! Also great job Megan my little pull up machine!!!

  9. 15:59 Rx’d. Time from 26 April was 14:08. Oh dear. I must have just wussed on all of it–badly.

    Had a great time with the 5:15 class. Kudos to Craig R. for completing the WOD Rx’d and Aaron for learning MU transitions. I also witnessed Megan’s linked pullup trifecta before class, which was awesome.

  10. The elbows Definitely hurt this morning from This one. I attempted Gold with a 10lb MB but went down to 8lb. I gotta work on getting deep with the squats so I had alot not count. So my time was 22:30.

  11. 24:45 (scaled muscle-ups)

    Once again, MUs got me. I need to work on my technique. Jeff and Daniel both gave me tips that helped. Now, I have to apply them. Wallballs weren’t bad.

  12. 24:47 (kipping pull-ups and bar dips, 14# WB)

    Awesome job Lisa on killing those bar muscle-ups!

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