Day 5 No Grain Challenge
I. Crossfit Providence/Vagabond CrossFit/CrossFit Craic Throwdown:
The Turkey Throwdown is all set and ready to go at CrossFit Providence on Saturday, November 19th, 2011. This friendly competition is for all Leveled CrossFitters, no matter your experience, and where your physical capabilities are at this time. This is a friendly get together amongst CrossFit Gyms, where the main goal is to have fun, and meet other CrossFitters from other gyms.. I encourage all Vagabond CrossFit Members to sign up for this event, and represent our gym with a strong showing. Please, sign up, and you willnot regret it. Remember, there are scaled divisions for everyone to take part in, and just look at it as any workout that you attend at Vagabond CrossFit. I have attached the sign up link to the Events Page, and below I have attached the link to sign up for the event online as well. You must be registered by November 16th, 2011 to take part in this event.
Click Here to Sign Up for the Event Throwdown.
II. Dynamic Specific Warm-Up:
Junk Yard Dawg Warm-Up x 20 seconds on/10 seconds off x 8 Rounds
Ascending Set Box Jumps x 3 Rounds
III. Dynamic Mobility Warm-Up:
Front Rack Position Stretch
Coach B Warm-Ups: Clean Variation
IV. Strength and Conditioning Workouts:
A. Hang Power Cleans, 3-3-3-1-1-1
B. “Clean and Jerk Test”:
10 Clean and Jerks For Time
Rest 90 seconds
10 Clean and Jerks For Time
Rest 90 seconds
10 Clean and Jerks For Time
Done!
*Level 1*
Clean and Jerks @ 1/4 Bodyweight(Female) and 1/2 Bodyweight(Male)
*Level 2*
Clean and Jerks @ 1/2 Bodyweight(Female) and 3/4 Bodyweight(Male)
*Level 3*
Clean and Jerks @ 3/4 Bodyweight(Female) and Bodyweight(Males)
Post Weights Used and Times to Complete to Comments.
Just wanted to say Good Bye and Good Luck to Jared on his last day, come back and visit. We know you will be a great Dr. and all of us might need you in the future so keep in touch ;0)
AS for today WOD: Hang Cleans:75-85-95-105-105-115 Clean and Jerks: (95#) 8:25
Need to Mention Katie rocked it with a PR of I think 20# increase on her Hang Clean!! Awesome work!!
We are Vagabond Strong!
What a workout, completely smoked me did the C+J’s at 195(bw) and did it in a total of 9:13 including the rest time. I failed twice in the second rd with the jerk and once in last rd, but I was rushing it and didn’t have correct form hence the fail! Strength went well with a heavy 1 rep hang power clean at 245# jumped to 265# and failed couldn’t get under it fast enough, will next time! Good luck to trout with his endeavors in the medical field, you will make a fine doctor buddy!!
This a a tough one after a tough week of workouts. Worked up to 225# on the hang power clean, could have gone heavier, but was not feeling it today. Used 215# on the C&J finished in 9:17.
Jared, best of luck, hopefully the next time we run into you is not in a hospital room.
Love Cleans! got 115lb, failed at 120lb (next time)
WOD 85lb time 9:35… the clean part wasn’t the problem- it was the jerk part!
Jared– Good Luck. I’m not saying good bye because we Vagabonds always seem to come back… 🙂
Worked up to 220 on the hang pwr cleans, less than pr.
Then got 10:15 on the wod @172lbs….down 3 lbs from monday already, I really must have been eating bad before this week!