BW OHS

Daniel set a new PR with 11 BW OHS yesterday.
BW=215

The Past Two WODS

7/16/08

As many rds in 20 mins of: 5x 185lb deadlift, 5 burpees, 5 ring dips.

Daniel: 2 ring dips short of 16 rds.

Mike: 1 ring dip short of 16 rds.

7/17/08

Run 5K

Daniel:  24:30

Yann: 23:30

Run + Squats

4 rds for time: 400m run and 50 squats.

Good turnout today at Crossfit Chattanooga.

Daniel: 10:58 (previous time 11:33) 

He beat everyone today, but it was close. David got 11:02.

Thrusters

WOD:

8x3 Thrusters (goal=70% of body weight)

8x3 L pull-ups

BW=215  (70%=150lbs)

Daniel's loads: 150, 160, 165, 165, 160, 160, 165, 170 and pull-ups as Rx'd

Then max reps of 95lbs=21 reps

No pics today.

Different Types of "Grace"

So the first WOD Daniel did today was "Grace" with 155# (30 C&Js): 5:45 

He did the  155# with power cleans. 

Then everyone did "Grace" with squat cleans, so he felt compelled to do the WOD again with squat cleans. So, the second WOD was 30x 135# C&Js: 7:09

Happy Birthday, George!!

Birthday WOD (from CrossFit Games this past weekend)
5 rds of:
5 275lb Deadlifts
10 Burpees

Daniel as Rx'd: 4:22
George (scaled with 185lb deadlifts): 7:45

Momma Does "Fran"

Momma D came to Chattanooga today, and visited our gym. We made her do "Fran". She did it with 30# thrusters and jumping pull-ups in 8:01.

Tabata These

8 rds on each movement of 20sec work/ 10sec rest:

Concept 2 Rower

High Pulls from the Hang Position 75# men 45# women

Knees to Elbows

Push ups

Side lying bridges

Score is lowest # of reps at each station.
Daniel's score: 45