What's up Suckers?

My apologies for the 4 month hiatus on the blog. CrossFit Avalanche is a success, Myles and I are having a blast. Our gym is just the way we envisioned, we just got a second wave of gear which gets us most all of what we need/want.

The WOD we squeezed in between classes Friday was:

3 rounds for time of 50%pr Snatch x10, pullups x10, burpees x10, run 1 lap (less than 400m).

Travis 75lb snatch 9:34, Myles 95lbs 11:07.

Here is a little vid from the Oly cert last week.

1/4+1/2+3/4=Angie From Hell

I need a new jump rope!

What do you guys recommend? Broke my Buddy Lee this morning, cheap little plastic thing.

"Annie"

Thursday 091029

50-40-30-20 and 10 rep rounds of:Double-undersSit-ups
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Compare to 090914.

Squat 5-5-5-5-5

Nate

Michael

Health Lift 1-1-1-1-1

Tommy V

115 pound Thruster, 21 reps15 ft Rope Climb,12 ascents
115 pound Thruster, 15 reps15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps15 ft Rope Climb, 6 ascents

Walking Lunges and Situps

Four rounds for time:

50m Walking Lunge
50 Situps

Muscle Imbalances

Great read and exactly why CrossFit works.

http://www.marksdailyapple.com/muscle-imbalances/#more-8781

Tabata Somehting Else

Weighted Pull-ups 1-1-1-1-1-1-1

Tyler

5 rounds

7 muscle ups
21 95# sumo high pull

Run Back ex

Just Plain Wrong

5 rounds
15 135# hang squat clean
30 push ups

The TOTAL

First time every doing a real CFT with Chris in town, it was nice to have spotters for the back squat. My numbers suck given my BW, but oh well, all I can do is try to improve.

Craig:

SP - 145 (WEAK! My shoulders just aren't strong. When I started CF in January I did 170 or so,
since I hurt my shoulder it hasn't been the same, got some work to do here)
BS - 305 Tied PR! (Tried 310 and failed, Chris had to bail me out)
DL - 385 PR! (Previous was 375, could do more if I did it right. I always come forward!!!!)

Total = 835
Body weight 210 398% of BW

Chris:

SP - 165 Nice press. Strict form, no push, no dip (same with mine, we were strict on this!)
BS - 270 PR!
DL - 365 PR! (Chris only has 300 at home, first time for him trying more than 300!)

Total = 800
Body weight 187.563287 428% of BW

Conclusion: Chris is stronger than I am, pound for pound. the numbers don't lie.

I'd like to see this get up to 900 for me some day. It's a goal.

Cool to see a bunch of PR's. This thing took us an hour total, takes a while! Lots of high fives in there too, and dizzy men.

Here are vids of our DL PRs. Sorry I am so cheesy saying "believe it! believe it! Visualize it!" I guess I'm just a cheese ball.

I tried to DL 400 but had a mental block. There's something about a weight that starts with a 4 that makes me wet my peepee panties.

Elisabeth

Fran

ya know the drill

5K

AMRAP row,sumo,pull

AMRAP in 20 minutes

row 250m
sumo high pull 21 reps 95#
15 pull ups

30 Muscle Ups For Time

I had to put a post out here for this, because it's missing!

We already saw that Jacob did this in 3:46 (PR). That is beyond bad ass Jacob. You are a machine. Dude, get the heavy lifts figured out and you'll win the games!

My shoulder and my pussness do not allow me to do muscle ups. I feel embarrassed posting my results after Superman's (Jacob!) post, but hey, I'm an old man. I can't think of any other good excuses. Jacob is just 100 times more bad ass than I am, that's just the way it is!

60 jumping muscle ups - 6:55

Then put on the 20 lb weight vest and did:

5 rounds of 12 pullups and 15 pushups in about 11 minutes

It took a long time because of muscle recovery. I started with 12 pullups and 8 ring dips, or so I thought, but weighted ring dips were just too hard. I could barely do 3 even in round 1. I'm not so good at ring dips.

Last couple of rounds pullups were like 2 or 3 at a time with a good 15 seconds in between efforts, pushups were really hard too for some reason. Surprising what a difference that 20 lb vest makes!

Thruster 1-1-1-1-1-1-1

So much controversy

Here we have a very well versed trainer, deep into the CrossFit community, arguing against always going deep for the squat. Interesting article. He doesn't condemn the "LBBS" (low bar back squat), he just doesn't condone it as the exclusive way to squat.

http://www.cathletics.com/articles/index.php?show=shorty&shortyID=58

HPC SU BEX

"I ran and I ran"

10 miles

Run with your pistols and situps

For time:Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Do pistols with 55 lb Kettle bell or dumbbell
(whoever does that RX'd with full ROM is a MAN that I am now gay for)

325 Ways to say Uncle

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans
35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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Warm Up Wod