WOD 12/14/09

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CF Maximus Christmas Party this Friday at 8:00 pm!

Sign-up sheet is at the front desk.  Bring a dish and BYOB!

12867_215765374461_145811884461_4025739_7848200_nPeeps from the 9:30 am group make even the toughest wod’s look like fun.

From L to R:  Linda B., Lisa H, Doolin, and Todd S.  Keep rocking guys!

AMRAP in 20 Minutes:

5 Power Cleans

10 Pull-ups

15 Knees to Elbows (KTE’s)

“Cash Out”

4 x 400m Row or Run

Rest 2 Minutes between

Beyond The Whiteboard - Track Your Progress

26 thoughts on “WOD 12/14/09”

  2. Get your elbows out, around, and up. Bar should land (softly) on your delts, not your clavicles. No excuse for bruises with your flexibility :-)

  3. As a result of the cumulative effect of the last 4 days (including “death worms” yesterday)…..I am HURTING! My WOD today….. 1 round “Getting Out Of Bed” – for time. :-)

  4. Hi Guys! Make sure you sign-up for the Christmas Party. It is this Friday, the 18th, at 8:00. Bring an app or dessert and also BYOB. There is a sign-up sheet on the front desk. We want to know how many to expect so we get enough food…

  6. Elizabeth and Ling

    Not my intent to rail on your form: just trying to help out. Freeman and other coaches can straigthen this out I am sure.

    In Cinci Friday, will try to make Christmas party.

    Legs OK after Murph. Chest and shoulders are a wreck. Watchin for tea colored…

  7. Geez Paul, way to make everyone feel like crap! We can’t all be as flexible as you! (and yes that was a shot at your flexibility)

    That being said however, what you said is only reinforced by my joke. You know what your weak point is, and you make no excuses.

    Sorry ladies…I tried!

  9. The bar never lands softly on my delts. I get bruises on my shoulders from cleans. Out of town for the Xmas party. Wish I could be there.

    Rest day for me today. See everyone tomorrow.

  10. Even Secretary showed no mercy on my pathetic PC. I am officially desperate!!! :-(

    Dear Secretary, are you coming in tonight? If so, I may want to ask a favor b/c I really wanna see how bad my form is and why I just can’t get my elbows out. :-)

  11. Nope. In Lou. And kind of sore.

    Watch some of the Burgener clips, Ling. Or Rippetoe teaching the power clean. “Scarecrow” the elbows out (which keeps the bar close), and whip the elbows under, like you are trying to hit someone with an upper cut with your elbows. Try to hit yourself in the throat w/ the bar and keep your elbows up.

    Tuck your chin to keep from passing out. (Or poke your chin out if you are into auto-asphyxiation.)

    I know, easier said than done. But I think thats the principle

  12. Fine! Guess someone else might be able to help me out. Hear enough and watch enough. Time to see how I actually do PC so that I know how to improve.

  13. So bruises on shoulders should not be due to a bad PC form? Now I’m officially confused. What’s wrong with my PC, then? Really want to figure it out!!!

  14. Bo doesn’t know what the hell he is talking about. He is getting his tattoos confused with bruises.

    No bruises.

  15. Senior, should you be nice to anyone who has a different opinion from yours? But I think I figured out at least one of the problems of my PC. So I’m heading to the gym to practice. :-)

  17. Ling, I’m probably not going to be in until Wednesday or Thursday. I have finals this week and am trying to make my transcript look “real purty” for grad school next semester. Keep watching videos for us and when I get back you can be my PC pro : )

  19. After finishing the WOD, the guy looked over at one of his fellow members at CrossFit Virginia Beach and said, “Is that all you’re going to lift?”

    For owner Thomi Gill, that was the last straw. Less than a month earlier, this particular member had shown up at CrossFit VB. Soon, Gill noticed that other athletes seemed to tense up when he walked in the door. And when she tried to coach him, he wouldn’t listen. After he made that snide remark about another athlete’s performance, Gill decided it was time for him to go. If he didn’t get the message, Gill was ready to play her trump card: the “asshole clause.”

    The waiver at CrossFit VB states, “CrossFit Virginia Beach strives to provide a positive and encouraging environment for our clients. Anyone that is disruptive or negatively influences this environment is subject to having their membership revoked. This is at the sole discretion of CrossFit Virginia Beach Management.”

  20. Senior, what are you talking about? Are you drunk or got carded @ Hooters again? :-P

    As for PC, I agree that there should be no bruises on collar bone. Last Fri, most of my bruises are located in that area, which is a sign of bad form, not getting elbows out. Tonight, I didn’t get any bruise there, so I guess my form is improved. Also, keeping back straight and tight at the starting position helps, too. :-)

    BTW, skill works before a WOD, when you are still fresh, works better than after a WOD.

  21. “we need a WOD named Paul after the whipping you been taking lately from everyone.

    Pauls WOD 1 push up, 1 pull up, 1 sit up, and 1 burpee all for time? Could even call it Pauls Filthy 5 haha”

  22. Senior, don’t take yourself as a savior or something. I don’t 100% agree with you. It is not no bruises but no bruises on collar bone. Bo is right. You might wear some on shoulders. :-)

    Your WOD can actually be broken down to at least 10 movements. So maybe call it Senior’s 10 Halves? ;-)

  23. Ling

    I am certainly no savior, but that doesn’t make sense: Hossein Rezazadeh, Pisarenko, Tarinenko all clean and jerked 265 kg plus, which is over 580 pounds. Are you telling me that they let the weight CRASH down on their shoulders? I don’t think so.

  24. Hey, don’t come to a conclusion too early! Have you ever checked their shoulders to see if any bruise is there? ;-)